On Air With Ella

Microdosing Plant Medicine for Pain, Addiction, Perimenopause SymptomsMaya Shetreat, M.D. is a neurologist and expert in plant medicine and psychedelics. Learn how ayuascha, magic mushrooms (psilocybin) and other master plants can heal trauma, chronic pain, perimenopause symptoms and other mental and physical conditions. DISCLAIMER: this episode is for entertainment purposes only. It is not intended to prescribe or direct.

[ADULT CONTENT] Andrea Owen joins me for a heartfelt conversation about navigating the complexities of personal growth and resilience in the wake of a divorce. Andrea shares her intense experience with ketamine therapy, the importance of detachment, and the power of choosing our perspectives in difficult times. This episode is a testament to the strength in vulnerability and the ongoing journey of self-discovery, reminding us that even in the muck, we can uncover beautiful truths about ourselves.

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!!

A bite-sized boost to your day! How to work with your brain to get unstuck. You're not lazy, you just need a little better understanding of how your brain works and how to work with its "safety team." Your inner critic is trying to protect you, but we can move through that toward what we want and shut self-sabotage DOWN!

Strategies for enjoying alcohol - if you so choose - without compromising wellness goals! Registered Dietician Megan Hansen is sharing specific food and drinking tips to reduce the bloat and drag after a night that may include a cocktail or two.

We're continuing our powerful journey of self-awareness and intentional living, as Ella and Becky Vollmer discuss the importance of pausing to assess our lives and make conscious choices. Many of us operate on autopilot, often neglecting our own needs and desires while prioritizing others. Becky shares her personal transformation, and practical strategies for identifying values and priorities, encouraging us to ask ourselves critical questions about what is truly working in our lives.

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

This is Part II: How to generate your own momentum. Get Part I: Are You Being the Person You Want to Be?Intrinsic motivation is crucial for long-lasting change because it is self-sustaining. Ella shares 3 practical strategies to help you cultivate motivation and align your actions with your desired identity.

⚡️ BITE-SIZED BOOST⚡️How do we remove emotional triggers and retrain the brain? We can heal the subconscious for true, lasting change. Understand the connection between the erotic mind and your emotional needs.Plus...percussive suggestion technique (PSTEC) - a highly specialized form of self-hypnosis designed to get to the root of any emotional issue and uproot the negative emotional charge attached to it.

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%!

A bite-sized boost to your day! What to do when we want to change - or start something new - and our brain tells us NO.

Who are you practicing becoming? This episode is the first in a 3-part series focusing on sustainable change through understanding self-perception.In this episode:My aversion to resolutions (00:00:00) Reframing Self-Improvement (00:01:10) The Power of Identity (00:04:32) Master Identity Shifting (00:06:01) Exploratory Ques 1 (00:09:23) Who do I want to be? Exploratory Ques 2 (00:10:36) What actions reflect my desired identity? Exploratory Ques 3 (00:11:45) Who in my life influences my identity? Practicing 'As If' (00:14:45) Is your current identity aligned with what you want? (00:20:29)

A bite-sized boost to your day! Expert vocal coach Susan shares very practical tips for finding and using your best, boldest, authentic voice. Explore the significance of using an authentic voice, particularly for women, in various settings—from personal interactions to professional environments.

You thought you knew what you needed to know about sleep? THINK AGAIN! Kristen Holmes, Global Head of Human Performance at WHOOP has mind-blowing information we've never talked about before, including:00:02:22 - Why women 35+ need to prioritize sleep00:03:28 - Melatonin and other hormones disruption 00:09:10 - Finding your ideal bedtime 00:11:01 - Gender differences in sleep needs00:14:06 - Alcohol's effect on sleep and recovery00:16:16 - Understanding Heart Rate Variability (HRV) 00:21:05 - Late Workouts and sleep 00:23:09 - Aligning with natural rhythms and natural light00:25:39 - Creatine and recovery, sleep and brain health 00:31:42 - Implementing sleep strategies - practical tips for improving sleep quality00:32:02 - The benefits of sex for sleep 00:35:49 - Hot showers and red light therapy ...do they help?

Not only do I not want to be a part of the 'wellness overwhelm' problem, I don't want lose sight of the power of small daily habits. These are the small things I am doing every day that I believe are helping (and the things I just haven't been able to stick to).

"The more inflamed you are, the faster you age."In this episode:The perimenopause, inflammation and aging connection Digestive enzymes to combat inflammation! Collagen and coffee - don't do it!Arnica for injury and inflammation What is NAD+ and why is it important? Semaglutides / GLP-1s and weight loss GLP-1s for managing menopause symptoms

"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.

Are running yourself into the ground? Burning the candle at both ends? Putting everyone else's needs before your own?  Here's the truth: Taking care of yourself is not selfish. It's not a luxury. It's your responsibility.And in today's world, it's an utterly revolutionary act. **Episode starts at 00:02:54 after some updates from Ella!