ON AIR WITH ELLA | Women's Wellness

A bite-sized boost to your day! Networking isn't just about collecting contacts; it's about building genuine connections. Research shows that women need TWO types of networks to succeed. Kathryn Valentine is back to explain...📝 SHOW NOTES: www.onairella.com/post/master-negotiation🌟 Guest: Kathryn Valentine - listen to our full episode here🔔 SUBSCRIBE in this app to get full-length, weekly episodes!-------------------------------------🎧 Free Custom Playlist - grab yours here.-----------------------------------👭 Join us for our next women's event in DC! Get on the waitlist HERE.💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.🛍️ DISCOUNTS & PROMOS - shop, save and support:Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!! >>> See all of my discounts & recommended brands right here!-----------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella www.onairella.com LinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 

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 🌟 Guest: @worthmorestrategies📝 Show notes: www.onairella.com/post/master-negotiation🎧 Related episodes: ▶️ 384: "The Power of Status" - Alison Fragale 🎧 Free Custom Playlist - grab yours here.-----------------------------------👭 Join us for our next women's event in DC! Get on the waitlist HERE.💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.🛍️ DISCOUNTS & PROMOS - shop, save and support:Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!! >>> See all of my discounts & recommended brands right here!-----------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella www.onairella.com LinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 

When you think about cholesterol, what's the first thing that comes to mind? For most of us, it's 'bad,' 'heart attack,' or 'needs medication.' But what if the story we've been told about cholesterol is at best an oversimplification, and at worst flat-out wrong? What if cholesterol isn’t the enemy we thought it was? What if I told you that it plays a critical role in your immune function, hormone production, and even your longevity? Emerging research challenges the conventional narrative, revealing that cholesterol is not just a risk factor - it’s an essential component of optimal health. And determining "good vs. bad" cholesterol is not as simple as we are led to believe.We are debunking cholesterol myths and statin lies... and everything I share with you is cited in the show notes, so definitely check those out so you can conduct your own research.📝 Show notes: www.onairella.com/post/421-cholesterol-myths**THIS IS NOT MEDICAL ADVICE. I AM NOT A HEALTH PRACTITIONER. DO YOUR OWN RESEARCH**🚨 **TIME-SENSITIVE** Join Ella's beta group for FREE for a limited time only🚨Apply here to be considered for the LiveOn.fm beta test group. If selected, you will receive one personal interview (for you or to be gifted) at no charge. You can be a part of Ella's next venture, receive your free personal interview, AND give feedback to Ella and her team. 📝 Apply today!🎧 Free Custom Playlist - grab yours here.-----------------------------------👭 Join us for our next women's event in DC! Get on the waitlist HERE.💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.🛍️ DISCOUNTS & PROMOS - shop, save and support:Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!! >>> See all of my discounts & recommended brands right here!-----------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella www.onairella.com LinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 

Join me in revisiting this conversation with Dr. Vonda Wright, orthopedic surgeon and women's health specialist to discuss:The consequences of low estrogen on BONES, MUSCLE, TENDONS and LIGAMENTSMusculoskeletal (MSK) aging, injury prevention and staying juicy!"Active aging" - what to do in your 30s, 40s, 50s+How to reduce the threat of "frozen shoulder" (adhesive capsulitis)What are the MSK symptoms of menopause?Why your mother is shrinkingWhat do women need to do NOW?📝 SHOW NOTES: www.onairella.com/dr-vonda-wright🌟 Guest: @drvondawrightOriginal Air Date: May 2023🚨 **TIME-SENSITIVE** Join Ella's beta group for FREE for a limited time only🚨Apply here to be considered for the LiveOn.fm beta test group. If selected, you will receive one personal interview (for you or to be gifted) at no charge. You can be a part of Ella's next venture, receive your free personal interview, AND give feedback to Ella and her team. 📝 Apply today!🎧 Free Custom Playlist - grab yours here.-----------------------------------👭 Join us for our next women's event in DC! Get on the waitlist HERE.💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.🛍️ DISCOUNTS & PROMOS - shop, save and support:Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!! >>> See all of my discounts & recommended brands right here!-----------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella www.onairella.com LinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 

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 🌟 Guest: @DrThereseHuston📝 Show notes: www.onairella.com/improve-focus-creativity🚨 **TIME-SENSITIVE** Join Ella's beta group for FREE for a limited time only🚨Apply here to be considered for the LiveOn.fm beta test group. If selected, you will receive one personal interview (for you or to be gifted) at no charge. You can be a part of Ella's next venture, receive your free personal interview, AND give feedback to Ella and her team. 📝 Apply today!🎧 Free Custom Playlist - grab yours here.-----------------------------------👭 Join us for our next women's event in DC! Get on the waitlist HERE.💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.🛍️ DISCOUNTS & PROMOS - shop, save and support:Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!! >>> See all of my discounts & recommended brands right here!-----------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella www.onairella.com LinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 

Dr. Juliana Hauser, marriage and family therapist and professional counselor with a unique expertise in sexuality and holistic wellness speaks on often-taboo topics surrounding sexuality, particularly focusing on what she refers to as "holistic sexuality."We touch on the challenges women face, particularly after age 35, as our bodies change and we navigate our sexual identity. We explore practical strategies for addressing feelings of discomfort or insecurity in intimate relationships, emphasizing the importance of open communication, vulnerability, and humor!00:01:08 - Meet Dr. Juliana Hauser00:01:57 - Defining Holistic Sexuality00:05:26 - The Importance of Agency00:06:49 - Women’s Identity and Agency00:10:16 - The Role of Sensuality00:12:25 - Navigating Sexuality in Midlife00:16:55 - Body Compassion and Change00:19:36 - Communicating About Body Changes00:22:09 - Breaking Out of Sexual Ruts00:25:31 - The Four Quadrant Exercise00:30:07 - Lubrication ...and Humor🌟 Guest: @drjulianahauser📝 Show notes: www.onairella.com/418-holistic-sexualityNEW NEW NEW 🌟 21 DAYS OF PUSH UPS 🌟 We start our next challenge April 1st in Instagram! Connect with me at @onairwithella for all the details. 🎧 Free Custom Playlist - grab yours here.-----------------------------------👭 Join us for our next women's event in DC! Get on the waitlist HERE.💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.🛍️ DISCOUNTS & PROMOS - shop, save and support:Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!! >>> See all of my discounts & recommended brands right here!-----------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella www.onairella.com LinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 

If you want to be seen, heard, and make a positive impact, you need to figure out who you are and what lights you up. Many of us define ourselves by *who we serve* instead of *who we are.* This episode is packed with insights and strategies to help you tap into your true identity and feed your unique superpower. Why?Understanding your superpower is key for women to be seen and heard.It's crucial to ask ourselves what we want, not just who we serve. When we start to embrace our strengths, we unlock new opportunities.Creating environments that nurture our superpowers can lead to personal and professional growth. Owning your superpower means flexing it daily, just like any other skill we practice. 🌟 Guest: T.H. Irwin📝 Show notes: www.onairella.com/post/your-superpower🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 and Buddy Passes are available (DM Ella for details)! REGISTER HERE.NEW NEW NEW 🌟 21 DAYS OF PUSH UPS 🌟 We start our next challenge April 1st in Instagram! Connect with me at @onairwithella for all the details. 🎧 Free Custom Playlist - grab yours here.-----------------------------------👭 Join us for our next women's event in DC! Get on the waitlist HERE.💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.🛍️ DISCOUNTS & PROMOS - shop, save and support:Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!! >>> See all of my discounts & recommended brands right here!-----------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella www.onairella.com LinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 

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🎧 FULL EPISODE: 270: Blue Light is Aging Us📝 SHOW NOTES: https://www.onairella.com/post/270-blue-light🌟 Guest: Dhruvin Patel, Ocushield 🔔 SUBSCRIBE/FOLLOW in this app to get full-length, weekly episodes!--------------------------------------NEW NEW NEW 🌟 21 DAYS OF PUSH UPS 🌟 We start our next challenge April 1st in Instagram! Connect with me at @onairwithella for all the details. 🎧 Free Custom Playlist - grab yours here.-----------------------------------👭 Join us for our next women's event in DC! Get on the waitlist HERE.💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.🛍️ DISCOUNTS & PROMOS - shop, save and support:Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!! >>> See all of my discounts & recommended brands right here!-----------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella www.onairella.com LinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 

You know how we sometimes want everything to happen right now - and then beat ourselves up when it doesn't? I'm sharing my own experiences about expecting instant results, and feeling frustrated when I don't hit my goals right away. But here's the thing: whether it's in fitness, business, or our relationships, it's all about building a strong foundation first. In this episode:Our tendency toward immediate gratification *and* self-criticismThe importance of laying a solid foundation when setting a goalFrustration in starting something new, and the impact of comparisonQuick fixes and unrealistic expectations are not it - listen for what to do instead![this is an encore episode while Ella is traveling!]📝 Show notes: www.onairella.com/post/form-before-performance🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.NEW NEW NEW 🌟 21 DAYS OF PUSH UPS 🌟 We start our next challenge April 1st in Instagram! Connect with me at @onairwithella for all the details. 🎧 Free Custom Playlist - grab yours here.-----------------------------------👭 Join us for our next women's event in DC! Get on the waitlist HERE.💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.🛍️ DISCOUNTS & PROMOS - shop, save and support:Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!! >>> See all of my discounts & recommended brands right here!-----------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella www.onairella.com LinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 

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!📝 Show notes: www.onairella.com/post/413-fat-loss-tips🌟 Guest: @drnicolerowe🔔 SUBSCRIBE in this app to get full-length, weekly episodes!--------------------------------------🎧 Free Custom Playlist - grab yours here.-----------------------------------👭 Join us for our next women's event in DC! Get on the waitlist HERE.💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.🛍️ DISCOUNTS & PROMOS - shop, save and support:Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!! >>> See all of my discounts & recommended brands right here!-----------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella www.onairella.com LinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388