On Air with Ella

Ella Lucas-Averett

This show is for anyone who wants to feel better, look better, live better and have some fun on the way. Ella interviews experts on wellness, personal growth, performance, real food nutrition, fitness, mindset, confidence...anything to help you get more out of your life...NOW. She keeps it simple, slightly cheeky and always on point. Start where YOU are. Live Better. Start Now. || Ella makes it simple, fun and totally achievable.

  • 38 minutes 24 seconds
    420: Dr. Vonda Wright on Active Aging, Frozen Shoulder & Bone Health {REPLAY}

    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 LIGAMENTS
    • Musculoskeletal (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 shrinking
    • What do women need to do NOW?

    📝 SHOW NOTES: www.onairella.com/dr-vonda-wright

    🌟 Guest: @drvondawright

    Original Air Date: May 2023

    🎧 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:


    >>> 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: 


    ☎️ Leave a voice message: +1 (202) 681-0388 


    10 April 2025, 9:45 am
  • 42 minutes 21 seconds
    419: Neuroscience Hacks: Improve Focus, Creativity & Boost Your Brain Power

    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 thinking

    00:20:06 - 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


    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:


    >>> 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: 


    ☎️ Leave a voice message: +1 (202) 681-0388 


    7 April 2025, 9:15 am
  • 34 minutes 1 second
    418: Breaking Out of a Sexual Rut & Revitalizing Your Relationship - Dr. Juliana Hauser

    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 Hauser

    00:01:57 - Defining Holistic Sexuality

    00:05:26 - The Importance of Agency

    00:06:49 - Women’s Identity and Agency

    00:10:16 - The Role of Sensuality

    00:12:25 - Navigating Sexuality in Midlife

    00:16:55 - Body Compassion and Change

    00:19:36 - Communicating About Body Changes

    00:22:09 - Breaking Out of Sexual Ruts

    00:25:31 - The Four Quadrant Exercise

    00:30:07 - Lubrication ...and Humor

    🌟 Guest: @drjulianahauser

    📝 Show notes: www.onairella.com/418-holistic-sexuality


    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:


    >>> 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: 


    ☎️ Leave a voice message: +1 (202) 681-0388 


    31 March 2025, 10:33 am
  • 22 minutes 18 seconds
    417: What is your Superpower? Naming, nurturing, & protecting your superpower.

    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:


    >>> 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: 


    ☎️ Leave a voice message: +1 (202) 681-0388 


    24 March 2025, 9:15 am
  • 8 minutes 24 seconds
    ⚡️MINI⚡️ Too Much Screen Time? Blue Light Impact on Sleep, Vision, & Skin

    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 Eyes
    • Impact on Retina and Vision
    • Children and Blue Light Sensitivity
    • Effects of Blue Light on Skin - it's aging us faster!
    • Nighttime Screen Use and Sleep
    • Blue 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:


    >>> 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: 


    ☎️ Leave a voice message: +1 (202) 681-0388 


    20 March 2025, 9:00 am
  • 12 minutes 30 seconds
    415: Form Before Performance: How to Manage Unrealistic Expectations {ENCORE}

    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-criticism
    • The importance of laying a solid foundation when setting a goal
    • Frustration in starting something new, and the impact of comparison
    • Quick 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:


    >>> 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: 


    ☎️ Leave a voice message: +1 (202) 681-0388 


    17 March 2025, 9:00 am
  • 5 minutes 24 seconds
    ⚡️MINI⚡️ An M.D.'s take on Acupuncture for Pain Relief - Dr. Nicole Rowe

    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

    🚨 Nicole is a featured speaker at our May 9th Women of Impact event in NJ! Buddy Passes for only $50 are available for a limited time! (DM Ella with questions)

    🌟 Guest: @drnicolerowe

    🔔 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:


    >>> 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: 


    ☎️ Leave a voice message: +1 (202) 681-0388 


    13 March 2025, 9:00 am
  • 38 minutes 59 seconds
    413: Busy AND Fit: Practical tips for balancing work, family, & fitness - Nicole Rowe, M.D.

    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 need
    • exercise snacks throughout the day
    • what to prioritize
    • the 5 MUST DO tips for fat loss for busy women

    🌟 Guest: @drnicolerowe

    📝 Show notes: www.onairella.com/post/413-fat-loss-tips

    🚨 Nicole is a featured speaker at our May 9th Women of Impact event in NJ! Buddy Passes for only $50 are available for a limited time! (DM Ella with questions)


    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:


    >>> 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: 


    ☎️ Leave a voice message: +1 (202) 681-0388 


    10 March 2025, 8:30 am
  • 37 minutes 47 seconds
    412: Why is My Hair Thinning? Hormones, Nutrition, & Restoration Options for Hair Loss

    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.

    🌟 Guest: @baumanmedical

    📝 Show notes & transcript: www.onairella.com/post/hair-loss

    🚨 TIME-SENSITIVE: Listen to this episode for a $50 BUDDY PASS to our Women of Impact event in May!


    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:


    >>> 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: 


    ☎️ Leave a voice message: +1 (202) 681-0388 


    3 March 2025, 9:00 am
  • 15 minutes 22 seconds
    410B: Three Strategies for Manifestation & Abundance Thinking {cont'd}

    This is Part TWO and we're jumping right back in with the final two strategies for abundance thinking and manifesting our desired reality. Start with PART ONE HERE.

    📝 Show notes: www.onairella.com/post/410-manifestation-abundance

    🎧 Related episodes:

    ▶️ 410A - Perception is Reality - PART ONE of this episode!

    ▶️ 389: "Mastering Identity-Based Change"

    ▶️ 393: "3 Ways to Generate Your Own Motivation"


    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:


    >>> 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: 


    ☎️ Leave a voice message: +1 (202) 681-0388 


    27 February 2025, 8:00 am
  • 31 minutes 10 seconds
    410A: Your Perception IS Your Reality: a Science-Based Approach to Manifestation

    Why not more money, more enjoyment, and more fun? There's an abundance of good stuff waiting for us, and knowing how to manage our brains is the key to unlocking it. Tune in for the science behind how our beliefs influence our actions, and the strategies we can use to make our brains work FOR us to create a better reality.

    If you’re ready take charge of your life, let’s get into it ! This was so meaty that I broke it into 2 episodes... you're in the right place to start with PART ONE:

    📝 Show notes: www.onairella.com/post/410-manifestation-abundance

    🎧 Related episodes:

    ▶️ 389: "Mastering Identity-Based Change"

    ▶️ 393: "3 Ways to Generate Your Own Motivation"


    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:


    >>> 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: 


    ☎️ Leave a voice message: +1 (202) 681-0388 


    25 February 2025, 7:30 am
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