ON AIR WITH ELLA | live better, start now

The ability to speak up and express ourselves is required for personal growth and creating the life that we want. Sometimes, though, we struggle with finding our voice, owning our story, or asserting our opinions and needs.

Jacqueline Nagle, repeat On Air with Ella guest, is a business leader and certified speaking professional. She's providing insights and resources for using your voice with confidence in everyday conversations and any context.

In this episode:

• Speaking with confidence in any context
• Ditch the affirmations - how to find authentic self-belief
• How to manage adrenaline and nerves before speaking up
• Why Jacqueline believe the "Power Pose" and "ditching the script" are total BS
• The power of personal story to move others
• The skills of confidence and persuasion aren't inherent - they can be learned and honed
• Inner critic and imposter complex will never fully go away - how to use them to your benefit
• Investing in intentional speaking skills - Jacqueline's new TED talk coaching program

RESOURCES MENTIONED

1. FREE access to The Confident Voice course (typically $200) - details + code:here
2. Speak Like TED - 2024 program - teaching TED Talks structures to those who are serious about developing their public speaking skills - details here

GET THE SHOW NOTES:

Follow Ella on Instagram@onairwithella

PARTNER PROMOS:

• Shop organic, hexane-free Castor Oil - 10% Off Code: ONAIRWITHELLA10 for any order of $59 or more!
• Shop Kion Amino Acids - promo code ONAIRELLA

Have questions or feedback?

CALL ELLA: Leave a message for Ella +1 (202) 681-0388

How to handle etiquette crimes, and how not to cause them!

Etiquette makes society work, and it takes practice to become good at it. I'm definitely a work in progress, so I brought in the expert to handle our etiquette questions just in time for the holidays.

You asked, and expert Nick Leighton answered!

GET THE SHOW NOTES (and full episode transcript):

https://www.onairella.com/post/321-etiquette-nick-leighton

Follow Ella on Instagram@onairwithella

PARTNER PROMO:

ShopKion Amino Acids - https://glnk.io/j6vy/onairwithella

**Use promo code ONAIRELLA

Have questions or feedback?

CALL ELLA: Leave a message for Ella +1 (202) 681-0388

Angelo Kelly is explaining the critical role of protein and essential amino acids for strength, energy, and just about every function in your body.

Amino acids form the proteins that make up our muscles, organs, hormones, hair, skin, nails. They act as the catalyst for nearly every chemical process in your body. They support processes like protein synthesis, muscle gain, brain function, hormone regulation, metabolism, and more. The 9 essential amino acids are the amino acids that your body can’t make on its own—and they must be consumed through diet or supplementation.

Angelo is the co-founder and CEO ofKion - creator of my amino acid supplement of choice. Angelo is answering all of our questions, including...

• What areamino acids? What do they do in the body?
• How do amino acids (AA) impact people at different ages differently?
• Why is eating enough protein (and AAs) so important for women?
• What are the specific benefits to taking amino acids over the age of 40?
• In what ways can amino acids help women in perimenopause or menopause?
• How do amino acids help improve energy?
• What about BCAAs?
• What about collagen and creatine?
• Should we take amino acids if we aren't working out that day?
• Are amino acids just for athletes?

Want to try Kion? Use code ONAIRELLA to save at checkout!

GET THE SHOW NOTES:

https://www.onairella.com/post/320-amino-acids

GET THE SHOW NOTES:

Follow Ella on Instagram@onairwithella

PARTNER PROMOS:

• Shop organic, hexane-free Castor Oil - 10% Off Code: ONAIRWITHELLA10 for any order of $59 or more!
• Shop Kion Amino Acids - promo code ONAIRELLA

Have questions or feedback?

CALL ELLA: Leave a message for Ella +1 (202) 681-0388

GET THE SHOW NOTES: https://www.onairella.com/post/319-good-bad-yummy

Episode Timestamps

• 00:02:42 - the GOOD: Save BIG money with this simple mortgage hack
• 00:12:34 - the BAD: Phone etiquette in public spaces
• 00:21:23 the YUMMY: Healthy Vegan Eating creator Javant

Follow Ella on Instagram@onairwithella

PARTNER PROMOS:

• Shop organic, hexane-free Castor Oil - 10% Off Code: ONAIRWITHELLA10 for any order of $59 or more!
• Shop Kion Amino Acids - promo code ONAIRELLA

Have questions or feedback?

CALL ELLA: Leave a message for Ella +1 (202) 681-0388

THIS ONE IS CHOCK FULL OF TIPS... Women's health specialist Dr. Carrie Jones is answering your burning questions, including:

1) Why does it hit harder to drink after 40? What can we do to reduce the puffiness and reaction after drinking alcohol?

2) What's the big deal about castor oil? Is it actually good for skin, hair, joints, liver ....

3) How can we find a true hormonal specialist to see us through perimenopause / menopause?

4) Are testosterone pellets the greatest thing ever or are they dangerous?

And we took notes! Get all of the resources mentioned here:

https://www.onairella.com/post/318-dr-carrie-jones

Follow Ella on Instagram@onairwithella

Have more questions?

CALL ME: Leave a message for Ella at +1 (202) 681-0388

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.

In this episode, 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 under-performing /exercising /caring for ourselves... we talk about DBT tools that can be applied to ANY lifestyle change we want to make.

GET THE SHOW NOTES:

Timestamps

[00:01:09] What is DBT

[00:04:01] The key tenets of Dialectical behavior therapy (DBT)

[00:09:02] Asking: What is the function of the behavior?

[00:12:28] Engaging in emotionally activating content to ride out the storm

[00:14:47] Distress tolerance

[00:17:37] Managing social anxiety and anxiety at large 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 environment for success

[00:34:11] “Coping ahead” and distress tolerance

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

Follow Ella on Instagram @onairwithella

TALK TO ME: Leave a message for Ella at +1 (202) 681-0388

• Mandy's journey on the weight loss roller coaster and the deprivation-binge cycle
• Her fears and realizations around intuitive eating, and her discovery that mindset was the key all along
• The changes she’s made in just the past few weeks (it’s pretty incredible!)
• The real secret behind accomplishing what you want when can’t seem to start
• What motivation actually looks like in action
• Why Ella can’t really relate to wanting to "be happy"
• 3 questions to ask when you need to bust out of a rut, your limiting beliefs or negative self-talk

SHOW NOTES:

CONNECT WITH ELLA: @onairwithella

SHOP ELLA’S FAVES: AMAZON

NOTE: This episode first aired in May 2021. Want an update? Let me know and Mandy and I will make it happen!!

"I believe we could adopt a bit more self-belief, a bit more air of expectation that the world is for us, and a little bit of that audacity."

What can we learn from men in order to further empower women?

Can channeling your "Inner Chad" help you go further, faster and without some of the anxiety, guilt or distraction that we occasionally succumb to? Open your mind and your ears and join Ella and Dr. Kinga Mnich in this lively conversation!

“When we push our anger away, we are quite often suppressing the ability to showcase what our values and what our boundaries are.”

In this episode:

• Join us in Lexington, KY - 12 OCTOBER 2023 (details on the blog)

STARTING at 00:04:30:

• Why is this conversation useful?
• Men vs. women's anger
• Developing the capacity to say no
• Releasing perfectionism and self-judgment
• Inherent self-acceptance vs self doubt and that loud inner critic
• 4 steps to demonstrating true confidence
• Learning from each other, supporting and amplifying women
• What can we learn from the audacity of men?

GET THE SHOW NOTES: https://www.onairella.com/post/315-kinga-mnich

Follow Ella on Instagram@onairwithella

TALK TO ME: Leave a message for Ella at +1 (202) 681-0388

Perimenopause and hormone therapy: what you REALLY NEED to know.

This is PART TWO of my conversation with Dr. Stacy Sims. Episode 310 was PART ONE - get ithere.

In this episode:

• Revisiting Zone 2 cardio and why it's not optimal for perimenopausal women (but great for men) - we talked a lot about this inPart 1!
• The average age of perimenopause and what to expect in terms of symptoms
• Introduction to hormone replacement therapy ... and why we're calling it "menopause hormone therapy" going forward
• What to do about loose skin and lack of muscle tone
• Treating vasomotor symptoms (eg hot flashes and night sweats) with SSRIs, antihistamines and metformin
• The possibility of using adaptogens to minimize symptoms
• Three things every woman should be doing RIGHT NOW

By understanding our options, finding the right support, and making lifestyle changes, we can navigate this phase with grace and vitality!

GET THE SHOW NOTES: https://www.onairella.com/post/314-managing-perimenopause

Follow Ella on Instagram@onairwithella

TALK TO ME: Leave a message for Ella at +1 (202) 681-0388

Didn't take notes, don't worry, I did! You can get FULL EPISODE TRANSCRIPTShere.

I think it’s really important what we tell ourselves in the pursuit of our best life and living out the best versions of ourselves, and I think we can actually shut down our momentum / our progress when we set ourselves up with the wrong framework or the wrong expectations.

I don't believe we can “be anything we want to be,” and the blind pursuit has left many people feeling unfulfilled or “less than.”

At the very least, comparison of your lot in life, of your day-to-day existence, of your body or your home, your job or your business, of your vacations, of your accomplishments - that comparison will kill your joy - but worse -that comparison and the “falling short” of it all will oftentimes kill the version of you that IS possible.

Can we bewhateverwe want to be? Whatever we wish to be? No, I don’t think so. But, there's better news.

GET THE SHOW NOTES: https://www.onairella.com/post/313-living-with-intention

Follow Ella on Instagram @onairwithella

TALK TO ME: Leave a message for Ella at +1 (202) 681-0388

You can get FULL EPISODE TRANSCRIPTShere.