**00:02:08 - QUES 1: Walking vs. Running for Fitness**

00:03:54 - Comparing Walking and Running: Injury Prevention, Hormonal Impact, Appetite Control, Caloric Burn

00:10:16 - How to Walk to Mimic Running Benefits

**00:12:56 - QUES 2: Timing + Combining Supplements for Efficacy**

00:18:58 - Timing Recommendations & Conflicting Supplements

00:19:18 - Supplements to Take in the Morning vs at Night

00:24:08 - Different Households, Different Rules

00:26:29 - Practical Tips for Healthy Eating

00:28:37 - Letting Kids Make Their Own Choices

00:30:12 - Connecting Food to Goals

00:34:57 - Playing the Long Game in Parenting

📝 Show notes: www.onairella.com/post/362-walking-for-weight-loss

🎧 Related episodes:

▶️ 348: "The Calcium Myth"

▶️ 293: "Surprise Benefits of Walking"

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

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 Me:

• Instagram
• Website
• LinkedIn
• YouTube
• Private Facebook Group
• My Amazon Storefront

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

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

A bite-sized boost to your day!

"While engaging in behaviors seeking love and worth, I didn't know that I was hustling for my worth, but I knew I wanted to be seen so bad, I wanted to be valued so bad, I wanted to feel enough so badly." - Shanta Jackson

Ella talks with Shanta, The Homegirl Therapist about how to STOP SEEKING VALIDATION from others.

🎧 FULL EPISODE: www.onairella.com/219

📺 WATCH on YouTube: https://bit.ly/3SXu0xW

🌟 CONNECT with Shanta: @thehomegirltherapist

🔔 SUBSCRIBE for our full-length, weekly episodes!

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

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 Me:

• Instagram
• Website
• LinkedIn
• YouTube
• Private Facebook Group
• My Amazon Storefront

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

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

🛍️ PROMOS - shop and support!

• I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED!

• Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLA

• My favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)

• Tone your pelvic floor! YARLAP Kegel System - use code ELLA for $30 off (US only)

>>> See all of my discounts and brands that I love right here!

Dr. Jessica Shepherd, a board-certified gynecologist and menopause expert joins Ella to discuss:

• 00:00:00 - Introducing Dr. Jessica Shepherd
• 00:05:30 - Importance of Estrogen in Women's Health
• 00:11:37 - Managing Hot Flashes and Night Sweats
• 00:18:48 - Zone 2 Exercise - beneficial or not for perimenopausal women?
• 00:25:23 - Advice for women before and during perimenopause
• 00:34:02 - GLP-1 Drugs (Ozempic, Wegovy; semaglutides) - Benefits in Menopause?
• 00:36:27 - Macro vs. Micro Dosing of Semaglutides

Connect with Dr. Jessica Shepherd: @jessicashepherdmd

Show notes: https://www.onairella.com/post/360-hot-flashes-perimenopause

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

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 Me:

• Instagram
• Website
• LinkedIn
• YouTube
• Private Facebook Group
• My Amazon Storefront

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

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

🛍️ PROMOS - shop, save and support!

• I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED!

• Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLA

• My favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)

• Tone your pelvic floor! YARLAP Kegel System - use code ELLA for $30 off (US only)

>>> See all of my discounts and brands that I love

⚡️ A bite-sized boost to your day!

From fitness to making new friends, being willing to be uncomfortable - and recognizing that uncertainty is required for creating new experiences - can make all the difference. Nicole and Ella discuss:

• Fitness vs. Movement...Control vs. Joy
• Why we should practice the art of being uncomfortable
• Taking small steps to build a confident relationship with uncertainty

📺 Watch on YouTube: https://youtu.be/z25Uu5ar5

🌟 Connect with Nicole: @nicolewhitingcoaching

🎧 Full Episode: www.onairella.com/post/338-embracing-discomfort

🔔 SUBSCRIBE for our full-length, weekly episodes!

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

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 Me:

• Instagram
• Website
• LinkedIn
• YouTube
• Private Facebook Group
• My Amazon Storefront

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

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

🛍️ PROMOS - shop, save and support!

• I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED!

• Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLA

• My favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)

• Tone your pelvic floor! YARLAP Kegel System - use code ELLA for $30 off (US only)

>>> See all of my discounts and brands that I love right...

{this episode contains mature themes; listen with care}

Explore the transformative power of ayahuasca and its impact on depression and mental health, trauma healing, and personal growth with Sam Believ, the founder of the largest ayahuasca retreat center in Colombia.

In this episode:

• What is Ayahuasca?
• Is Ayahuasca safe?
• Is Ayahuasca a drug?
• Does Ayahuasca help with anxiety and depression?
• Can Ayahuasca help with physical issues? trauma healing?
• Ayahuasca retreats - what to expect
• Common fears about Ayahuasca
• The critical factors to look for in a safe ayahuasca experience

Connect with Sam/LaWayra: www.lawayra.com

Show notes: www.onairella.com/post/358-ayahuasca-for-healing

Related episode: 327: Microdosing Therapy - Psilocybin - Dr. Maya Shetreat

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

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 Me:

• Instagram
• Website
• LinkedIn
• YouTube
• Private Facebook Group
• My Amazon Storefront

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

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

🛍️ PROMOS - shop, save and support!

• I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED!

• Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLA

• My favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)

• Tone your pelvic floor!

⚡️A bite-sized boost to your feed!

Why non-stick cookware is TERRIBLE for you, and what to buy instead, plus:

• What makes non-stick cookware toxic? (PFAs/PFOAs)
• How does it affect people and household pets
• What kind of cookware is safe?
• No choice? How to use non-stick more safely

📝 SHOW NOTES: www.onairella.com/non-stick

🔔 SUBSCRIBE for our full-length, weekly episodes!

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

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 Me:

• Instagram
• Website
• LinkedIn
• YouTube
• Private Facebook Group
• My Amazon Storefront

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

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

🛍️ PROMOS - shop and support!

• I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED!

• Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLA

• My favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)

• Tone your pelvic floor! YARLAP Kegel System - use code ELLA for $30 off (US only)

>>> See all of my discounts and brands that I love right here!

By combining Western science, Eastern medicine, and technology, Diane Ducarme helps individuals understand the root causes of migraines and reclaim their lives. We discuss:

• What exactly is a migraine?
• Why are migraines more common in women?
• What triggers migraines most often?
• Impact of contraceptives on migraines
• Impact of foods, caffeine and alcohol on migraines
• Is exercise a help or a hindrance for migraines?
• How do you manage migraines effectively?

Connect with Diane Ducarme:

• Take Diane's Free Assessment
• Get the Migraine App on Apple

Show notes: https://www.onairella.com/post/356-the-root-causes-of-migraines

💙 Send this episode to someone who needs it!

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

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 Me:

• Instagram
• Website
• LinkedIn
• YouTube
• Private Facebook Group
• My Amazon Storefront

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

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

🛍️ PROMOS - shop, save and support!

• I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED!

• Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLA

• My favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)

• Tone your pelvic floor!

⚡️ A bite-sized boost to your feed!

Frustrated by unexplained weight gain? Stress could be the culprit. Chronic stress can lead to increased cortisol levels, affecting metabolism and energy storage.

Chronic stress can slow down metabolism, making it harder to lose weight eating the same foods - especially for menopausal and perimenopausal women. Extreme dieting and excessive exercise can backfire, increasing cortisol levels and storing fat as a protective mechanism. Knowledge is power! Tune in and learn.

📺 WATCH on YouTube: https://youtu.be/YMWcY75Nwgw

🌟 CONNECT with Sara Banta: acceleratedhealthproducts.com

🔔 SUBSCRIBE for our full-length, weekly episodes!

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

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 Me:

• Instagram
• Website
• LinkedIn
• YouTube
• Private Facebook Group
• My Amazon Storefront

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

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

🛍️ PROMOS - shop and support!

• I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED!

• Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLA

• My favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)

• Tone your pelvic floor! YARLAP Kegel System - use code ELLA for $30 off (US only)

>>> See all of my discounts and brands that I love right here!