On Air With Ella

What's New & Exciting in Peri/Menopause Treatment:GLP-1 Medications: Not Just for Weight LossGLP-1s: Micro-dosing for Menopause TherapyGLP-1s side effects you HAVEN'T heard of: The Dopamine EffectHRT: How do you know when it's time to take estrogen or progesterone?Is Weight Gain Inevitable During Menopause?Key Lab Tests for Blood Sugar & Insulin ResistanceHRT: Estrogen, Progesterone, and Testosterone

A bite-sized boost to your day! This mini is an excerpt from episode 403 with Dr. Kelly Casperson with a focus on the wide-ranging benefits of vaginal estrogen for women.

A bite-sized boost to your day! Six ways whole body vibration therapy benefits your body.

A bite-sized boost to your day! Building the habit of fitness? What really holds us back when it comes to our health and fitness, especially in midlife? Prioritizing ourselves! But, signifiant progress is all about those small, consistent habits that pack a punch over time. (It's not sexy, but it does work!)

Are you more of an "Ask" or a "Guess" kind of person? In "Ask" culture, you state your needs directly, while in "Guess" culture, it's more about dropping hints and hoping someone picks up what you’re putting down. We explore how these two styles can lead to misunderstandings, especially when an “Ask” person is communicating with a “Guess” person! No matter which you are, understanding these dynamics can help us navigate our relationships better.

Everyone needs to know how to negotiate. Kathryn Valentine is giving us the fool-proof recipe - exactly what to say and do - to get what we want.***NOTE: The sound improves at 00:05:45***In this episode:00:02:18 - Negotiation: A Different Experience for Women 00:03:15 - Societal Influences on Negotiation 00:05:07 - Negotiation as a Life Skill 00:05:57 - Negotiating for Self vs. Others 00:10:27 - The Lifetime Value of Asking for a Raise 00:14:43 - Three Steps to Successful Negotiation 00:16:29 - Mitigating the "Negotiation Backlash"00:18:05 - The Formula for Negotiation Success 00:22:07 - "Asking Relationally" 00:25:44 - "Collaborative Negotiation" 00:28:58 - Real-Life Application of Collaborative Negotiation

Dr. Therese Houston, a cognitive neuroscientist, is sharing how tweaking our daily habits can help us create a sharper mind. A few small changes can make a world of difference in our focus and creativity. TIMESTAMPS:00:01:42 - Making Neuroscience Accessible 00:03:12 - Neuroscience & Women 00:04:21 - Maintaining Mental Sharpness 00:05:36 - The Dangers of Multitasking 00:06:10 - Impact of Phones on Focus 00:07:26 - Strategies for Deep Focus 00:08:04 - Binaural Beats for Focus 00:14:04 - Fixation Focus Exercise 00:19:30 - Strategies to enhance creative thinking00:20:06 - Dopamine & Creativity and how to boost dopamine levels.00:29:01 - Tea vs. Coffee for Focus (I don't want to talk about it.)00:33:56 - Exercise & Cognitive Function 00:36:39 - Breathing Techniques for Focus

A bite-sized boost to your day! "30 hours of screen time increases skin inflammation by 40%!!" - let's talk about BLUE LIGHT! In this mini:Effects of Blue Light on the EyesImpact on Retina and VisionChildren and Blue Light SensitivityEffects of Blue Light on Skin - it's aging us faster! Nighttime Screen Use and SleepBlue Light Blocking Glasses

A bite-sized boost to your day! Dr. Nicole Rowe is back to tell us why she trained in Acupuncture after attending Medical School, who can benefit from Acupuncture, and why!

Dr. Nicole Rowe specializes in helping busy women in their 30s, 40s, and beyond prioritize their health amidst their hectic lives. We discuss the unique challenges women face balancing careers, family, and fitness. We share many practical strategies for incorporating fitness and fat loss into busy schedules! Including:resistance bands - they work!protein hacks - how to get what we needexercise snacks throughout the daywhat to prioritizethe 5 MUST DO tips for fat loss for busy women

Hair loss is a universal struggle for women and men. We’re breaking down the causes behind it - from stress to aging to hormones - and why nutrition is key in the fight against thinning hair. Dr. Alan Bauman shares everything from at-home tips and supplementation to medical options for hair restoration. Whether you're experiencing early signs of thinning or simply want to maintain a healthy head of hair for years to come, this episode is packed with actionable advice.

Welcome to the GOOD, the BAD & the YUMMY, where I share one thing I am loving, one thing I am not, and a super simple food tip!The Good: Hydration is more than water! The Bad: Eating too fast is terrible for you - here's whyThe Yummy: A simple tip for getting more benefit out of eating starchy carbs

Testosterone Supplementation for Women - Myths and Facts.This is PART 2 of a 2-part episode with Dr. Kelly Casperson.Testosterone levels begin to decline after the age of 20 for men and women. Dr. Kelly Casperson addresses the various delivery methods for testosterone, including creams and pellets, as well as the potential effects of supplementation on mood, cognition, and overall well-being.

Women's Sexual Wellness, Hormone Therapies, Innovative Incontinence Treatments: Myths and Facts: this is PART ONE of a 2-part episode.Ella and Dr. Kelly Casperson on the myths surrounding sexual desire, peri/menopause, and aging. Dr. Kelly, a board-certified urologist, emphasizes the importance of good sex education and hormone health. They explore common misconceptions about sexual function for women over 35, and highlight the groundbreaking use of vaginal estrogen and innovative treatments for urinary incontinence.

No more "pancake butt!" Dr. Stephanie Estima is telling us how to activate our glutes, build a stronger body, and how to time our workouts with our hormonal cycles to get the best results. Welcome to SEASON 10!! TIMESTAMPS:[00:00 - 02:56] Announcements!!

Enjoy a bite-sized boost to your day! How much exercise do I need to make a difference? The answer might surprise you.

We want to change our habits, we often know what to do... why can't we do it? How can we really enact the changes we want for ourselves? DBT might be the way. Maddy Ellberger shares how Dialectical Behavior Therapy (DBT) works to help us break unhealthy cycles and create the life - and the habits - we want. From over-drinking/ spending/ eating/ working to anxiety to caring for ourselves... we talk about DBT tools that can be applied to ANY lifestyle change we want to make.SHOW NOTES: www.onairella.com/post/395-behavior-change {REPLAY}Timestamps [00:01:09] What is DBT? [00:04:01] The key tenets of Dialectical Behavior Therapy (DBT)[00:09:02] What is the function of the behavior?[00:12:28] How to ride out the storm of anxiety[00:14:47] Improving our distress tolerance[00:17:37] Managing anxiety through DBT[00:20:48] Ella’s current challenge: consuming instead of creating[00:24:29] Creating an action and accountability plan[00:28:23] Avoidance behavior and its function[00:31:47] Creating an e

A bite-sized boost to your day! Why Body Mass Index (BMI) is a terrible a metric for health. ***FYI: MINI-SODES ARE CLIPS FROM LONGER EPISODES

Hailey helps women 35+ get in the best shape of their lives. We're talking:Overcoming gym intimidation - how to start a workout when you don't know what you're doingThe final word on Zone 2 exercise for womenSlow and sustainable weight loss for womenWhy consistency is more important than New Year's resolutionsGrab Hailey's free 12-week "learn to lift" courseThis episode is brought to you by Cozy Earth - code ELLA saves you 40%!

"Resources follow respect."A "likeable badass" is someone who is seen as both warm and capable. Alison Fragale explains that to be respected and valued, people need to be recognized for their warmth (likeability) and their ability to get things done (bad-assery). This duality is essential for women, who often face challenges in being perceived as competent in various environments, especially in the workplace. Alison is giving us LOADS of tips we can use NOW from her book which is officially my favorite read of 2024.