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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.

  • 17 minutes 36 seconds
    {PART 2} Why Women Need to Talk About Testosterone - Dr. Kelly Casperson

    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.

    šŸŒŸ Guest: @kellycaspersonmd

    šŸ“ Show notes: www.onairella.com/sexual-wellness-kelly-casperson

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.

    šŸŽ§ Related episodes:

    ā–¶ļø 403: Part ONE with Dr. Kelly Casperson - see previous episode!

    ā–¶ļø 379: "Sex & Aging"

    ā–¶ļø 360: "Hot Flashes & Estrogen"

    --------------------------------

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.


    šŸ›ļø PROMOS - shop, save and support!



    • My favorite probioticĀ Oxyceutics - use code ELLA15 to save 15% (use ā€œsubscribe & saveā€ for additional 20% discount)




    >>> See all of my discounts and brands that I love 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 youā€™re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then youā€™re in the right place.

    Connect with Ella:Ā 


    ā˜Žļø Leave a voice message: +1 (202) 681-0388Ā 

    -----------------------------------------------

    Would you take 32 secs leave a ā­ā­ā­ā­ā­ review?

    Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

    If you leave a comment we might read it on the air!

    28 January 2025, 10:15 am
  • 23 minutes 27 seconds
    403: Understanding Sexual Health, Hormones, & Your Body After 35 - Dr. Kelly Casperson {PART 1}

    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.

    šŸŒŸ Guest: @kellycaspersonmd

    šŸ“ Show notes: www.onairella.com/sexual-wellness-kelly-casperson

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.

    šŸŽ§ Related episodes:

    ā–¶ļø 379: "Sex & Aging"

    ā–¶ļø 360: "Hot Flashes & Estrogen"

    --------------------------------

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.


    šŸ›ļø PROMOS - shop, save and support!



    • My favorite probioticĀ Oxyceutics - use code ELLA15 to save 15% (use ā€œsubscribe & saveā€ for additional 20% discount)




    >>> See all of my discounts and brands that I love 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 youā€™re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then youā€™re in the right place.

    Connect with Ella:Ā 


    ā˜Žļø Leave a voice message: +1 (202) 681-0388Ā 

    -----------------------------------------------

    Would you take 32 secs leave a ā­ā­ā­ā­ā­ review?

    Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

    If you leave a comment we might read it on the air!

    28 January 2025, 10:05 am
  • 7 minutes 9 seconds
    BONUS šŸŒŸ Women's Event Details - May 2025 šŸŒŸ {w/ VIDEO}

    šŸ“ŗ Watch: 7-min Video

    šŸ”” Event details + registration: Women of Impact event

    šŸšØ Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY

    ----------------

    Donā€™t Miss Our May 9th Womenā€™s Event! "Master Your A-Game in Business & Life"

    This event is specifically designed for women seeking personal and professional development. This one-day gathering promises to be transformative, offering actionable insights and strategies that you can apply immediately in both your career and personal life. Co-hosted by Ella and fellow female founder Shannon, the event will feature expert speakers, panel discussions, and opportunities for genuine connection among participants.

    Expect a supportive environment that celebrates diverse experiences and fosters growth, with topics ranging from productivity and prioritization to wellness. Don't miss the chance to connect with like-minded women and walk away with a personalized toolkit for success

    šŸ”” REGISTER TODAY šŸ””

    ------------------------

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.


    šŸ›ļø PROMOS - shop, save and support!



    • My favorite probioticĀ Oxyceutics - use code ELLA15 to save 15% (use ā€œsubscribe & saveā€ for additional 20% discount)




    >>> See all of my discounts and brands that I love 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 youā€™re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then youā€™re in the right place.

    Connect with Ella:Ā 


    ā˜Žļø Leave a voice message: +1 (202) 681-0388Ā 

    -----------------------------------------------

    Would you take 32 secs leave a ā­ā­ā­ā­ā­ review?

    Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

    If you leave a comment we might read it on the air!

    26 January 2025, 11:00 am
  • 10 minutes 29 seconds
    āš”ļøMINIāš”ļøHow Psychedelics Rewire Cellular Memory to Heal Pain, Trauma, Addiction

    Microdosing Plant Medicine for Pain, Addiction, Perimenopause Symptoms

    Maya 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.

    šŸŽ§ GET THE FULL EPISODE HERE

    šŸ“ SHOW NOTES: www.onairella.com/post/327-microdosing

    šŸŒŸ Guest: Dr Maya

    šŸ”” SUBSCRIBE/FOLLOW in this app to get full-length, weekly episodes!

    --------------------------------------

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.


    šŸ›ļø PROMOS - shop, save and support!



    • My favorite probioticĀ Oxyceutics - use code ELLA15 to save 15% (use ā€œsubscribe & saveā€ for additional 20% discount)




    >>> See all of my discounts and brands that I love 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 youā€™re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then youā€™re in the right place.

    Connect with Ella:Ā 


    ā˜Žļø Leave a voice message: +1 (202) 681-0388Ā 

    -----------------------------------------------

    Would you take 32 secs leave a ā­ā­ā­ā­ā­ review?

    Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

    If you leave a comment we might read it on the air!

    24 January 2025, 9:00 am
  • 37 minutes 24 seconds
    401: Breaking Free from Self-Abandonment - Andrea Owen's Lessons in Love & Letting Go

    [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.

    šŸŒŸ Guest: Andrea Owen

    šŸ“ Show notes: www.onairella.com/post/401-self-abandonment

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.

    šŸŽ§ Related episodes:

    ā–¶ļø 243: "Why We Are Sometimes Our Worst Enemy"

    ā–¶ļø 185: "Gray Area Drinking"

    ā–¶ļø 156: "Why We Numb Out w/ Food, Alcohol, etc"

    --------------------------------

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.


    šŸ›ļø PROMOS - shop, save and support!



    • My favorite probioticĀ Oxyceutics - use code ELLA15 to save 15% (use ā€œsubscribe & saveā€ for additional 20% discount)




    >>> See all of my discounts and brands that I love 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 youā€™re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then youā€™re in the right place.

    Connect with Ella:Ā 


    ā˜Žļø Leave a voice message: +1 (202) 681-0388Ā 

    -----------------------------------------------

    Would you take 32 secs leave a ā­ā­ā­ā­ā­ review?

    Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

    If you leave a comment we might read it on the air!

    21 January 2025, 10:15 am
  • 41 minutes 48 seconds
    400: Wake Up Your Glutes! + How to Align Your Workout with Your Cycle - Dr. Stephanie Estima

    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!! šŸšØ May 9th Event - JOIN THE WAITLIST šŸšØ

    [02:57] Episode start

    [00:05:27] Female biomechanics and strength

    [00:08:05] Squatting differences between genders

    [00:15:42] Importance of hip hinge movement

    [00:20:16] Glute activation techniques for desk workers

    [00:22:44] Exercise "snacks" and benefits of mini-workouts

    [00:26:24] Timing workouts with menstrual cycles

    [00:29:43] Injury prevention during menstrual cycle

    [00:30:25] Muscle failure in strength training

    [00:39:11] Intuitive exercising and fitness

    šŸŒŸ Guest: @dr.stephanie.estima

    šŸ“ Show notes: www.onairella.com/post/400-wake-up-glutes

    šŸŽ§ Related episodes:

    ā–¶ļø 391: "Fitness After 40"

    ā–¶ļø 298: "7 Functional Movements to Maintain Power"

    --------------------------------

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.


    šŸ›ļø PROMOS - shop, save and support!



    • My favorite probioticĀ Oxyceutics - use code ELLA15 to save 15% (use ā€œsubscribe & saveā€ for additional 20% discount)




    >>> See all of my discounts and brands that I love 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 youā€™re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then youā€™re in the right place.

    Connect with Ella:Ā 


    ā˜Žļø Leave a voice message: +1 (202) 681-0388Ā 

    -----------------------------------------------

    Would you take 32 secs leave a ā­ā­ā­ā­ā­ review?

    Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

    If you leave a comment we might read it on the air!

    16 January 2025, 8:15 am
  • 8 minutes 42 seconds
    āš”ļøMINIāš”ļø Self-Sabotage Isn't Real?! How to Get Out of Your Own Head - Britt Frank

    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!

    šŸŽ§ GET THE FULL EPISODE: 312: The Science Behind Getting Unstuck

    šŸŒŸ Guest: @brittfrank

    šŸ“ Show notes: www.onairella.com/post/312-get-unstuck

    šŸ”” SUBSCRIBE in this app to get full-length, weekly episodes!

    šŸŽ§ Related episodes:

    ā–¶ļø 307: Have the Confidence to Take Action

    ā–¶ļø 208: Conquering Overwhelm

    --------------------------------------

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.


    šŸ›ļø PROMOS - shop, save and support!



    • My favorite probioticĀ Oxyceutics - use code ELLA15 to save 15% (use ā€œsubscribe & saveā€ for additional 20% discount)




    >>> See all of my discounts and brands that I love 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 youā€™re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then youā€™re in the right place.

    Connect with Ella:Ā 


    ā˜Žļø Leave a voice message: +1 (202) 681-0388Ā 

    -----------------------------------------------

    Would you take 32 secs leave a ā­ā­ā­ā­ā­ review?

    Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

    If you leave a comment we might read it on the air!

    14 January 2025, 9:30 am
  • 28 minutes 26 seconds
    BONUS: How to Drink Alcohol w/o Trashing Your Wellness Goals - Tips for a Healthier Night Out

    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.

    This is a BONUS clip from a previous show! >>

    šŸ“ SHOW NOTES: www.onairella.com/mindful-drinking-tips

    šŸŒŸ Guest: @megan.the.dietitian

    šŸ”” SUBSCRIBE/FOLLOW in this app to get new, full-length episodes every week!

    --------------------------------------

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.


    šŸ›ļø PROMOS - shop, save and support!



    • My favorite probioticĀ Oxyceutics - use code ELLA15 to save 15% (use ā€œsubscribe & saveā€ for additional 20% discount)




    >>> See all of my discounts and brands that I love 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 youā€™re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then youā€™re in the right place.

    Connect with Ella:Ā 


    ā˜Žļø Leave a voice message: +1 (202) 681-0388Ā 

    -----------------------------------------------

    Would you take 32 secs leave a ā­ā­ā­ā­ā­ review?

    Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

    If you leave a comment we might read it on the air!

    10 January 2025, 10:15 am
  • 27 minutes 45 seconds
    397: The Power of Pausing: How to Take Stock & Listen to Your Inner Voice - Becky Vollmer

    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.

    šŸŒŸ Guest: @youarenotstuck

    šŸ“ Show notes: www.onairella.com/post/397-power-pause

    šŸŽ§ Related episodes:

    ā–¶ļø 389: "Are You Being the Person You Want to Be?"

    ā–¶ļø 393: "3 Way to Generate Motivation"

    šŸ›ļø Sponsored by: CozyEarth.com - use code 'ELLA' for 40% off

    --------------------------------

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.


    šŸ›ļø PROMOS - shop, save and support!



    • My favorite probioticĀ Oxyceutics - use code ELLA15 to save 15% (use ā€œsubscribe & saveā€ for additional 20% discount)




    >>> See all of my discounts and brands that I love 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 youā€™re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then youā€™re in the right place.

    Connect with Ella:Ā 


    ā˜Žļø Leave a voice message: +1 (202) 681-0388Ā 

    -----------------------------------------------

    Would you take 32 secs leave a ā­ā­ā­ā­ā­ review?

    Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

    If you leave a comment we might read it on the air!

    7 January 2025, 9:15 am
  • 10 minutes 20 seconds
    āš”ļøMINISODE: How much exercise does it *really* take?

    Enjoy a bite-sized boost to your day!

    How much exercise do I need to make a difference? The answer might surprise you.

    šŸŽ§ GET THE FULL EPISODE in APPLE or Spotify or Any App

    šŸŒŸ Guest: Tillie Harris

    šŸ”” SUBSCRIBE/FOLLOW in this app to get full-length, weekly episodes!

    -----------------------------------

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.


    šŸ›ļø PROMOS - shop, save and support!



    • My favorite probioticĀ Oxyceutics - use code ELLA15 to save 15% (use ā€œsubscribe & saveā€ for additional 20% discount)




    >>> See all of my discounts and brands that I love 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 youā€™re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then youā€™re in the right place.

    Connect with Ella:Ā 


    ā˜Žļø Leave a voice message: +1 (202) 681-0388Ā 

    -----------------------------------------------

    Would you take 32 secs leave a ā­ā­ā­ā­ā­ review?

    Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

    If you leave a comment we might read it on the air!

    3 January 2025, 9:00 am
  • 43 minutes 36 seconds
    395: Break unhealthy habits: Stop the cycle of shame & anxiety through DBT - Maddy Ellberger {REPLAY}

    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.Ā 

    Maddy Ellberger shares how Dialectical Behavior Therapy (DBT) works to help us break unhealthy cycles and create the life - and the habits - we want.Ā 

    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:Ā www.onairella.com/post/395-behavior-change {REPLAY}

    Timestamps

    [00:01:09] What is DBT?Ā 

    [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] Ellaā€™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 environment for success

    [00:34:11] The tool of ā€œcoping aheadā€

    [00:37:10] Dialectical thinking and our desire for validation

    šŸšØ Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.


    šŸ›ļø PROMOS - shop, save and support!



    • My favorite probioticĀ Oxyceutics - use code ELLA15 to save 15% (use ā€œsubscribe & saveā€ for additional 20% discount)




    >>> See all of my discounts and brands that I love 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 youā€™re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then youā€™re in the right place.

    Connect with Ella:Ā 


    ā˜Žļø Leave a voice message: +1 (202) 681-0388Ā 

    -----------------------------------------------

    Would you take 32 secs leave a ā­ā­ā­ā­ā­ review?

    Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

    If you leave a comment we might read it on the air!


    Ā 

    1 January 2025, 4:40 pm
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