The Female Blueprint

You're not here because you're not trying. You're probably the woman who's already doing a lot, and something still just feels off, and you can't figure out why. Your core doesn't feel connected the way it should. The symptoms are still there.And every single time you try to logic your way through it your brain just goes to the same place, which is I just need to push harder and be more consistent.I have been that exact person...All the lifting, all the tracking, all the core work, staying active, doing everything I was supposed to be doing and still stuck. And it wasn't because my body was broken. It was literally just that I was doing the wrong things for my body over and over again every single day without realizing it.That's what this week's episode is about. The piece that nobody's talking about because it's not flashy and it's not the stuff anyone's posting but it's the thing that actually changes everything. Your symptoms are not random and neither is the fix! Let's get into it 👏Come say hi to me on Instagram @thefemaleathletedocReady to rebuild the right way? Book your free call with me here!

If you've been slathering on the same products for years, wondering why your skin is getting worse instead of better...Dr. Aleksandra Brown is here on the pod this week and she has some things to say about that!!Dr. Aleksandra Brown is a board-certified dermatologist who has personally dealt with acne in her teens, pregnancy, postpartum, and is now navigating perimenopause herself. She is not gatekeeping a single thing 👏👏In this episode we cover:Hormonal acne and why it literally follows you through every stage of life. What perimenopause actually does to your skin barrier and why the routine you've had for years is suddenly working against you. When to start retinol, how to layer it without torching your face, and the sandwich method she swears by. Why skin checks should start in your 30s, not your 50s like most doctors tell you. The viral skincare trends she is begging you to stop following. And the honest conversation about Botox, fillers, and why a good injector should sometimes just tell you no.Your skin is always changing and the sooner you stop fighting it the better it gets. Dr. Brown makes sure you leave this episode actually knowing what to do about it.Find Dr. Brown on YouTube, Instagram, and TikTok at @dr.aleksandrabrown.

Okay so Kristin Brown is a perinatal dietitian and she just told me that most prenatal vitamins have almost no choline in themWhich is wild because choline is one of the most important nutrients for baby's brain development. She breaks down what's actually missing from most prenatals, why omega-3s matter, and what you need to be supplementing separately. We also get into pregnancy nausea and what to do when you can't keep anything down, plus postpartum nutrition when you're recovering and running on zero sleep.And this WHOLE conversation answered so many questions I didn't even know I had about what pregnant and postpartum women actually need nutritionally.Kristin gets into what your body actually needs during this time, why you should check your labs at three months postpartum, and how nutrition plays into hormone recovery.What we cover:Why most prenatal vitamins are missing choline and omega-3sWhat to look for in a quality prenatal vitaminManaging pregnancy nausea and hyperemesis gravidarumKey nutrients for pregnancy: choline, omega-3s, iron, folatePostpartum nutrition and recovery strategiesBreastfeeding nutrition needsWhen to check your postpartum labsWhy omega-3s are crucial for baby's brain developmentHow hormones affect postpartum recoveryPractical nutrition tips for exhausted postpartum momsIf you're pregnant, trying to conceive, or postpartum and you want to understand what your body actually needs listen up!Connect with Kristin:Instagram: @prenatal.dietitianWebsite: kristinbrownnutrition.comKristin's recommendations:Nordic Naturals Omega-3Full Well Prenatal VitaminsNeeded Prenatal VitaminsCome say hi to me:Instagram: @thefemaleathletedocWebsite: threesixtywellness.coSubscribe for real conversations about pregnancy, postpartum, pelvic floor, women's health, and holistic care.

Okay so Dr. Sydney grew up around chiropractic and wanted nothing to do with itHer dad's a chiropractor and she avoided adjustments her whole life and was planning to be a dermatologist. But then he convinced her to go to one conference and she heard miracle story after miracle story. People walking again. Anxiety gone. And this little girl who came up to her pressing on her heart saying something was wrong. Sydney adjusted her and she said "my heart's fixed."That's when Sydney realized this type of chiropractic is completely different. It's not about popping your back for quick relief. It's about nervous system healing. Now she works with pregnant women, postpartum moms, infants, and kids at Powerhouse Chiropractic and this conversation honestly changed how I think about what chiropractic can do.In this episode Dr. Sydney shares:→ Why kids' nervous systems are so adaptable (and why that matters for healing)→ The difference between nervous system regulation and nervous system repair→ What's actually happening during a nervous system adjustment→ How she uses nervous system scans to track progress→ Chiropractic care during pregnancy and why most pregnancy pain is a stability problem→ Why labor is a marathon you need to prepare for→ How to find a chiropractor who focuses on the nervous systemIf you're pregnant, postpartum, or have kiddos, and you want to understand how nervous system chiropractic could help your family, listen to this.Connect with Dr. Sydney:Instagram: @powerhousechiroWebsite: powerhousechiropractic.comDr. Courtney:Instagram: @thefemaleathletedptWebsite: threesixtywellness.cotopics: chiropractic, nervous system, pediatric chiropractic, prenatal chiropractic, pregnancy, postpartum, kids health, nervous system regulation

Why I cancelled my health insurance and what I chose instead!In this week's solo episode, I'm sharing my personal decision to leave traditional health insurance and move to a health sharing plan. This isn't about telling anyone what to do of course (you're an adult, make your own decisions!) but it's about opening up the conversation around healthcare costs, cash-pay medicine, and the alternatives that many people don't realize exist.We'll talk about:The real cost of monthly premiumsWhy insurance doesn't always mean full coverageCash pricing and how to ask for discountsHigh-yield savings strategies as an alternativeWhat health sharing plans are and how they workWhy my physical therapy clinic does not accept insuranceWhy many women prefer direct-pay careImportant note: Of course, there are unforeseen events like cancer, chronic conditions, or life-saving medications where insurance coverage can be critical. This episode is about routine care and preventative health, and even in those situations, many people don't realize cash-pay discounts and alternative payment options still exist. This is simply about exploring all your options.Healthcare doesn't have to be one-size-fits-all. There are options, and it's okay to explore them.This episode is simply my experience and what works best for my family and my business.COME SAY HI TO ME 🔗 Instagram: @thefemaleahtletedocWebsite: threesixtywellness.coBook a Consult: www.threesixtywellness.co/free-pelvic-floor-consultationSubscribe to The Female Blueprint Podcast for real conversations about women's health, pelvic floor, wellness, and designing a life on your own terms.👇 Let me know in the comments — have you ever considered alternatives to traditional health insurance? Why or why not?#healthinsurance #healthsharingplan #cashpayhealthcare #healthcarecosts #alternativehealthcare #pelvicfloorpt #directcare #femaleblueprintpodcastFor educational and informational purposes only. Not medical or financial advice. Consult your healthcare provider and financial advisor!!

If you've ever wondered what your menstrual cycle is actually telling you about your health, this episode is going to change the way you think about your hormones.Dr. Jaclyn is a naturopathic doctor who specializes in fertility and hormone health. At age 17, she still hadn't gotten her period. The doctor wanted to put her on birth control to "regulate" her cycle, and when she asked "what about when I want to have kids?" they said "don't worry, we have different medications for that."That moment changed everything.She realized how little is known about menstrual health and how few options exist beyond birth control and surgery. So she dove into naturopathic medicine and fertility care and now she's breaking down what your body actually needs.Here's what most people don't realize: fertility is one of the first systems to get disrupted when your health is off. Your cycle is your fifth vital sign, and it's telling you everything about what's happening underneath the surface.In this episode Dr. Jaclyn shares:→ Why your cycle matters (even if you're not trying to get pregnant)→ How to track your cycle the right way (temps, cervical mucus, ovulation)→ What follicular phase, ovulation, and luteal phase actually mean→ Progesterone vs estrogen—what they do and why they matter→ The Dutch test and how it maps your entire hormone picture→ Why stress is wrecking your hormones (and what to do about it)→ The top 3 things that impact fertility→ Practical tips you can start today (before you're even ready to conceive)Dr. Jaclyn explains the science in a way that actually makes sense (she calls the egg "the diva" and explains estrogen as laying bricks while progesterone is the mortar). And she gives you actionable steps to support your hormone health right now.If you've been told to just go on birth control without understanding what's actually going on, or if you're trying to conceive and don't know where to start, this episode is a must-listen!Connect with Dr. Jaclyn:Instagram: @hello_fertilityDutch Test: dutchtest.comDutch Fest (in-person event): March 12-14 in Dallas, TX |Dr. Courtney:Instagram: @thefemaleathletedocWebsite: threesixtywellness.co

If you're pregnant or postpartum and you've ever nodded along to something a doctor said because nobody gave you enough information to say anything else, you need to hear this episode.I am so excited for this conversation with Lo!! Lo Mansfield is a former LDRP nurse, certified lactation consultant, and mama of four, and she is pulling back the curtain on everything the hospital system isn't telling you.The reason so many mamas walk into labor completely unprepared isn't that they didn't try. It's because the education they were given wasn't enough and Lo watched it happen from the bedside for years.She'd watch an OB walk into a room, say "things have stalled, I think we should start pitocin ...you good?" and walk right back out. Then that mama would turn to Lo and say "what do YOU think I should do?"That question haunted her. Because it kept happening. Over and over again.So she left the bedside and built The Labor Mama, a platform dedicated to giving women the education they actually deserve before they ever walk through those hospital doors.And the breastfeeding piece? Lo spent $500 on a birth class before her first baby. She was an LDRP nurse. She knew more than most women ever will, and engorgement still shocked her. The emotional weight of it still caught her off guard in ways her husband just didn't get. She still wasn't ready for what it actually felt like to be the woman in the bed.That's how big the gap is. And that's exactly what this episode fills.In this episode we talk about:→ Why most mamas walk into the hospital completely blind and who's actually responsible for that→ What informed consent in labor really looks like vs. what most women experience→ How to set yourself up for breastfeeding success before baby even arrives→ What the first week at home actually feels like — engorgement, feeding frequency, nipple damage and all→ The emotional side of breastfeeding that hits different and why your partner probably won't understand it→ Clogged ducts, mastitis, tongue ties — what to watch for and when to get help→ Triple feeding: what it is, why it's brutal, and why you cannot do it forever→ Low supply, weight loss, and supplementing — what your options actually are→ Why "fed is best" is the floor, not the ceiling→ How to survive the newborn phase as a type A woman who's used to having it all togetherIf you've ever been handed a pamphlet and called it birth education, this episode is going to make you feel seen — and seriously prepared.Lo is the real deal. She's been in the room. She's seen what happens when women don't have this information. And now she's handing it all to you.Listen, save this one, and then go follow Lo because every pregnant and postpartum woman in your life needs to know she exists.Follow Lo:Instagram & TikTok: @thelabormamaPodcast: The Lo & Behold PodcastWebsite: thelabormama.comCome say hi to me:Instagram: @thefemaleathletedocWebsite: www.threesixtywellness.co

If you've been diagnosed with pelvic organ prolapse or you think something's dropping down there, don't spiral yet.On this week's solo episode, I'm answering every single question you've been too embarrassed to ask your doctor!And I'm telling you right now: this diagnosis sounds way scarier than it actually is.You can have prolapse and have zero symptoms. Or you can have it and feel like everything is falling out. Everyone's different. And what your doctor probably didn't tell you is that the grade doesn't actually matter as much as you think it does.A grade 1 can feel worse than a grade 3. A grade 3 can have zero symptoms while a grade 1 is miserable. So why are we so obsessed with grading? (Spoiler: it's for insurance purposes, not for you.)Here's what I actually care about: Can you work out? Can you live your life? Can you lift heavy without feeling like your organs are going to fall out?The answer is yes. But you have to know what you're doing.In this episode, I break down what prolapse actually is, why it happens, the real answer to "can it go away," and what symptom management actually looks like. I also get into why you should still be lifting (yes, really) and what changes you might need to make.If you've been told you need surgery but you're not ready, or if you're wondering if pelvic floor PT actually works, or if you're just trying to figure out what the hell is happening with your body, buckle up!There's so much you can do to feel better. Let's get into it.Work with me:Learn more about working with us and book a consult: threesixtywellness.coFollow me:Instagram: @thefemaleathletedocYouTube: @dr.courtneyjohnsonSubscribe to The Female Blueprint Podcast for more real conversations about pelvic floor health, women's wellness, and designing a life on your own terms.

If you're an athlete who's been training your core and pelvic floor UP your whole life, you need to hear this before you give birth.I am so excited for this week's episode with Krisha!! Krisha Crosley is a former Division 1 volleyball player, doula, and founder of Train for Birth and she breaks down why athletes actually struggle MORE with natural birth (and how to fix it).Here's the thing most people don't tell you: your tight, strong pelvic floor that you've been training for years? It needs to get OUT OF THE WAY for your baby to come out. If your pelvic floor is a wall, your baby's going to keep bumping their head against it until you end up with a C-section.Krisha had a massive wake-up call when she attended an 80-hour labor (yes, 80 HOURS) where nothing she'd learned in doula training was working. She grabbed a rolling pin from the kitchen, started working the mom's muscles, and boom—10.2-pound baby out of a 5-foot woman.That moment changed everything. Now she teaches athletes how to down-train their bodies for fast, natural births. We're talking first-time moms having babies in under 8 hours. Second and third-time moms? She's literally racing to get there in time because these births go THAT fast.In this episode we talk about:→ Why athletes need to train DOWN, not up, for birth→ How to get your pelvic floor to relax and get out of the way→ The biggest myth about pushing (your pelvic floor doesn't push the baby out...your uterus does)→ VBAC after multiple C-sections, yes, it's totally possible→ Why movement during pregnancy is essential (stopping is the worst thing you can do)→ Partner training: how to make your partner an active participant in birth→ Postpartum recovery and why you need to stay in bed for 2 weeks and how bleeding is your guide→ The truth about natural birth at home vs hospital→ How to train for birth like you'd train for a marathon (because it IS an athletic event)If you've been told to stop lifting, slow down, or do gentle yoga because you're pregnant , this episode is going to piss you off in the best way. Krisha is out here myth-busting all the outdated advice that's setting women up for longer labors, unnecessary interventions, and postpartum issues.Her daughter just had an 11.85 pound baby at home after training with her method. Fast labor. No complications. Just a strong woman and her body doing what it's designed to do.Whether you're planning a natural birth, hoping for a VBAC, or you're an athlete who wants to keep training through pregnancy, this conversation is going to change how you think about birth.Listen, take notes, and then go follow Krisha because she's the real deal.Follow Krisha:Instagram: @serenitylifedoulaWebsite: www.trainforbirth.comTrain with Krisha: link to her programsCome say hi to me:Instagram: @thefemaleathletedocWebsite: threesixtywellness.coKeywords: natural birth, train for birth, pelvic floor training, pregnancy for athletes, VBAC, down-train pelvic floor, fast labor, doula, home birth, postpartum recovery, athlete pregnancy, natural birth preparation, vaginal birth after cesarean, pregnancy workout, birth training

About 80% of women don't experience desire the way you see it in movies.., you know, that random urge that comes out of nowhere and makes you want to jump your partner.Most women need something a little different. This week on the pod I sat down with Hannah (aka The Libido Fairy) who spent years thinking she was broken because sex would start amazing in her relationships and then completely disappear within months. She tried hormones, therapy, toys, even opening her relationship. Nothing worked until she learned how women's bodies actually experience desire.In this episode we talk about:→ The difference between spontaneous and responsive desire (and why 80% of women have responsive desire)→ The 4 warning signs that libido issues are affecting your relationship→ Why sexual satisfaction is the #1 predictor of desire→ How pelvic floor dysfunction and pain kill libido→ Nervous system regulation as the foundation for improving desire→ Pleasure mapping and vulva mapping—gentle practices for reconnecting with your body→ The truth about masturbation for women and why it's not what you think→ How to explore your sexuality without shame (whether you're single or partnered)→ Self-compassion practices for working through pain and negative associations→ Quality over quantity: what "good sex" actually meansIf you've ever avoided your partner's touch because you know where it's going and you just don't want to deal with it, or if sex feels like work or a transaction, or if you've convinced yourself that you're just broken or asexual when really you just haven't been given the right information—this episode is going to help you soo much!! Hannah is now happily married and having great sex, and she's helped thousands of women understand their bodies and their desire in ways their doctors never explained. This conversation might actually shift everything for you.Listen, share it with someone who needs it, and let's stop suffering in silence about this stuff.Follow Hannah:Instagram: @thelibidofairyWebsite: www.thelibidofairy.comPodcast: The Libido Fairy PodcastCome say hi to me:Instagram: @thefemaleathletedocWebsite: threesixtywellness.coKeywords: libido, low libido, responsive desire, spontaneous desire, sexual satisfaction, pelvic floor dysfunction, pelvic floor pain, vaginismus, vulvodynia, nervous system regulation, sex feeling like a chore, avoiding intimacy, women's sexuality, masturbation, pleasure mapping, self-compassion, sexual health, desire discrepancy, intimacy issues

You've been told cramps are normal. That irregular cycles are "just how your body works." That the pill will "regulate everything."What if all of that was wrong?This week I sit down with Nicole Jardim—women's health coach, author of Fix Your Period, and founder of the Institute for Menstrual Health for a conversation that cuts through the noise. Just two women who've been there, comparing notes on what actually happens when you start asking questions your doctor never answered.Nicole's story starts like so many others: five years on birth control, chronic UTIs, pain during sex, and a parade of specialists who couldn't connect the dots. It took an ER visit with a 104-degree fever for her to realize something had to change. What came next was a two-decade journey into understanding what menstrual health actually means and why so few of us were ever taught.In this episode:→ What a functional cycle actually looks like (and why 3-7 days matters more than you think)→ The real impact of suppressing ovulation, not just on your period, but on your entire system→ Why tracking your cycle isn't just for people trying to get pregnant→ What postpartum hormone recovery actually requires (spoiler: more than you're getting)→ How to talk to your teenage daughter about periods without repeating what didn't work for you→ The difference between cycle syncing hype and what research actually supports→ How to push back when medical advice doesn't sit rightThis isn't anti-birth control. It's pro-information. Whether you're on it, coming off it, or figuring out what comes next, you deserve to know what's actually happening in your body.Nicole's take? Your period isn't a problem to solve—it's data. And learning to read that data might be one of the most important things you do for your long-term health.🔗 CONNECT WITH NICOLE JARDIM:Nicole's book: Fix Your PeriodNicole's website: NicoleJardim.comInstagram: @NicoleJardim🔗 CONNECT WITH ME:My Instagram: thefemaleathletedocMy website: threesixtywellness.co💬 Join the conversation: What "normal" myth about periods did you believe for way too long? Drop a comment and let's break the silence together.👉 If this episode resonated with you, please share it with a woman who needs to hear it. Let's build a community where we stop suffering in silence and start advocating for ourselves.Keywords: women's health, menstrual cycle, hormonal birth control, period health, birth control side effects, ovulation tracking, postpartum hormones, cycle syncing, women's empowerment, health advocacy, OBGYN, hormone imbalance, UTI, yeast infections, irregular periods

This week… we’re talking about poop 💩In this episode of The Female Blueprint Podcast, I am joined by Marina Ortega, founder of Scottsdale Hydrotherapy (aka Marina the Poop Fairy) to talk about constipation, detox, colon hydrotherapy, and why so many women struggle with gut health without ever getting real answers.We break down:• Why chronic constipation is so common in women• How stress, dehydration, and the nervous system slow digestion• What colon hydrotherapy actually is and who it helps• Why detoxes don’t work if you’re not eliminating properly• Simple, at-home ways to support gut health, digestion, and pelvic healthIf you deal with bloating, constipation, poor digestion, pelvic floor symptoms, or feel like detox protocols never work for you, this episode will help you understand what your body actually needs.✨ Follow Marina:→ @scottsdalehydrotherapy→ @marinathepoopfairy→ If you're in Arizona, book a session with Marina at Scottsdale Hydrotherapy✨ Shop Marina’s products→ https://trustyourgut.shop Use code THEFEMALEATHLETEDOC at checkout to save Come say hi to me ✨Instagram → @thefemaleathletedocThe Female Blueprint Instagram→ @femaleblueprintpodcastLearn more about Three Sixty Wellness and working with our team: www.threesixtywellness.comListen now and start trusting your gut 🎧

Most moms don’t need more opinions...They need clarity, context, and real education about birth.In this episode of The Female Blueprint Podcast, I sit down with Trish — a labor and delivery nurse and educator known as Nurse Birth Mama for an in-depth conversation about what women are rarely prepared for in the birth room.In this episode, we cover:• What actually happens during labor in hospital settings• Why so many women feel powerless or rushed during birth• Hospital policies vs true informed consent• When “failure to progress” is and isn’t an emergency• How fear, tension, and environment affect labor• Pain myths vs reality in labor• Cervical checks, consent, and your right to say no• Induction, Pitocin, epidurals, and understanding your options• Immediate skin-to-skin and why it matters• Home birth transfers and what moms should know• How labor choices affect postpartum recovery• Pelvic floor health during pregnancy and after birth• Why knowledge is only powerful if you know how to use itTrish shares what she’s seen after years at the bedside, and why education without advocacy often falls short. My goal with this episode is to help women walk into birth informed, confident, and able to advocate for themselves, no matter where or how they give birth.Whether you’re pregnant, postpartum, planning another birth, or supporting someone you love through labor, this is an episode every mom deserves to hear.Follow Trish | Nurse Birth Mama👩‍⚕️Follow Trish for evidence-based birth education, advocacy tools, and real-world insight from a labor and delivery nurse who’s seen it all.Instagram: @labor.nurse.mamaEducation & Courses: labornursemama.comTrish's Podcast: ⁠The Birth Experience⁠ Follow Me🎙️Follow me for honest, science-backed conversations on women’s health, birth, postpartum recovery, pelvic floor wellness, strength, and learning how to advocate for your body. Instagram: @thefemaleathletedoc Website: www.threesixtywellness.coTopics in this episode include 🔍 hospital birth, labor education, birth advocacy, informed consent, labor pain, induction, Pitocin, epidurals, C-sections, VBAC, skin-to-skin contact, postpartum recovery, pelvic floor health, nervous system regulation, maternal wellness.

I’ll be honest...meditation has never been easy for me. For a long time, it felt uncomfortable. Like my mind got louder instead of quieter??And honestly, I didn’t feel like it was “for me.”So when women tell me they’ve tried meditation and thought,“Why is this making things worse?”I get it all too well, which is why I wanted to have this conversation.In this episode of The Female Blueprint Podcast, I sat down with Ellen Haines to talk about what’s actually happening when meditation feels hard, especially for high-functioning, driven women.This isn’t a conversation about “thinking positive” or forcing yourself to relax.Ellen explains why sitting still can bring up more noise before it brings calm.Why meditation isn’t about forcing relaxation.And how our nervous systems are often responding to stress and past experiences we’ve never really processed.I promise this episode wasn’t me teaching meditation!I asked alll the questions I’ve had myself and the ones I hear from women all the time, and letting someone who truly works in this space explain it in a way that finally made sense.We talk about:Why sitting still can make your mind feel louder, not quieterThe difference between mindfulness, meditation, and hypnosis (without the woo)How unresolved stress and past experiences quietly shape your reactions todayWhy motherhood has a way of bringing everything you avoided to the surfaceAnd how hypnotherapy can offer a gentler way to process trauma without reliving itIf you’ve ever thought:“I should be able to handle this better”“Why do I overreact when I know better?”“I’ve done therapy… why do I still feel like this?”This conversation changed how I think about meditation and why it feels so challenging for so many women.You’ll walk away understanding why your nervous system responds the way it does, and what it actually needs to feel safer and more regulated in daily life.Listen now and let this one sink in!👉 Connect with Ellen Ellen works with women and mothers through hypnotherapy, meditation, and subconscious healing. You can find her on Instagram @healwithellen or explore her servies and Calm Mama app for guided nervous system support www.ellenhaines.com👉 Work with me:Hiii I’m Dr. Courtney Johnson, Doctor of Physical Therapy and founder of Three Sixty Wellness. I help active, high-achieving women strengthen and heal their pelvic floor while understanding how their nervous system, stress, and lifestyle all work together.You can follow me on Instagram @thefemaleathletedocOr you can learn more about working with me and my team + explore resources at www.threesixtywellness.co

Most high-performing women don’t fear pain...They fear losing the version of themselves who feels powerful in their body.If you identify as an athlete or serious fitness enthusiast and leakage, pressure, core instability, hip pain, or pelvic floor symptoms are starting to limit how you train, this is the episode you need to start 2026!In this solo episode of The Female Blueprint Podcast, I break down the 3-step pelvic health plan I use with high-performing women who want to return to lifting, running, jumping, and training without fear, pain, or limitation in 2026.This episode is for the woman who:Trains hard and expects her body to keep upHas tried generic pelvic floor PT, medical advice, or random exercisesWas told her symptoms are “normal” — but knows they’re not acceptableFears losing her athletic identity more than anything elsePelvic health isn’t about doing more exercises or backing off training forever. It’s about rebuilding the foundation so your body can actually support performance, intensity, and longevity.In this episode, you’ll learn:Why pelvic health is often overlooked in high-performing womenThe 3 steps to improving pelvic health in 2026How to set pelvic health goals that support real performance, not just symptom managementWhy structure, consistency, and accountability matter more than willpowerResources mentioned in this episode 💚 📖 Read the full blog post on pelvic health goals for 2026: Read it here!👥 Join our FREE Pelvic Floor Healing & Prevention: Holistic Tips + Support for Women  Facebook Community for education, support, and more resources: Join here📞 Want to talk to one of our Doctors of Physical Therapy and get a clear plan + expert guidance? Book a free call with the 360 Wellness Team Here! 2026 is the year you stop training around limitations. The year you rebuild trust in your body and reclaim your athletic identity.If you know another woman who’s quietly struggling, send her this episode so she know she’s not alone!

Cancer is often framed as something that “just happens.”But what if it’s something we can understand, influence, and even prevent?In this weeks episode of The Female Blueprint, I was so excited to sit down with Dr. Nasha Winters, who was diagnosed with end-stage ovarian cancer at just 19 years old and given three months to live.Instead of accepting a single narrative, Dr. Nasha began asking deeper questions about the body, the nervous system, trauma, the environment, and the lifestyle factors that quietly shape our health long before disease appears.Today, she shares what she’s learned from both surviving cancer and spending decades working in integrative oncology.In this conversation, we dive deep into:• how fasting played a role in her healing• why fear and nervous system dysregulation can block recovery• the link between trauma, mental health, and physical disease• why cancer isn’t just genetic• the ten key drivers that influence cancer risk• how environmental toxins impact women’s health• what real empowerment looks like after a diagnosis• why prevention is the most overlooked form of careThis episode is for anyone who wants to feel more informed, more empowered, and more in control of their health journey.Connect with Dr. NashaLearn more about her work at drnasha.comListen to her podcast Metabolic Matters with Dr. Nasha WintersFind her on social media for education on cancer, metabolism, and prevention @drnashawintersCome say Hi to me! Instagram: @thefemaleathletedoc and @thefemaleblueprintpodcast Youtube: Courtney JohnsonBook a call with me and my team: threesixtywellness.co

Most women don’t struggle because they lack discipline.They struggle because they’re trying to force behavior change that was never designed for their brain or nervous system.In this episode of The Female Blueprint, I sit down with neuroscientist and author Anne-Laure Le Cunff to unpack why discipline breaks down for high-achieving women and what actually leads to sustainable change instead.Anne-Laure shares the moment that changed everything. While sitting in a hospital after being diagnosed with a life-threatening blood clot, her first instinct wasn’t fear. It was checking her calendar. That realization sparked a complete shift from chasing traditional success to studying how the brain truly drives behavior.In this conversation, we dive into:• Why discipline and willpower fail high-achieving women• How cognitive scripts quietly shape your habits, choices, and self-worth• The difference between potential and capacity and why confusing the two leads to burnout• ADHD, emotional regulation, and why productivity feels inconsistent• Why tiny experiments work better than big goals or rigid routines• How movement supports nervous system regulation• Why motherhood often requires reinventing yourself instead of “bouncing back”• How to make behavior change feel kinder, simpler, and more sustainableThis episode is for the woman who feels capable but exhausted. Ambitious but overwhelmed. Productive on paper but disconnected from herself.If you’ve ever thought, “Why can’t I just make this work?” — this conversation will change how you see discipline, habits, and growth.Connect with Anne-LaureLearn more about Anne-Laure’s work, subscribe to her newsletter, and explore her research at nestlabs.comGrab her book Tiny Experiments wherever books are soldConnect with MeSay Hi over on Instagram @thefemaleathletedoc Follow the podcast @thefemaleblueprintpodcastWork with me and my team: threesixtywellness.co

If your skin keeps flaring even though your habits look healthy on paper, there is a reason.In this episode, I am joined by Robyn Spangler, functional nutritionist and founder of Clear Skin Lab®, to break down why acne, eczema, and psoriasis often persist despite skincare, supplements, dietary changes, antibiotics, or birth control.We unpack the real gut skin connection and why chronic skin issues are rarely just a skin problem. This conversation goes beyond products and protocols and looks at how gut health, nervous system regulation, immune function, mineral balance, and chronic stress shape skin health, especially for high-achieving women living in survival mode.Inside this episode, we dive into:• why acne eczema and psoriasis are signals not flaws• how nervous system dysregulation can block healing• why restrictive diets and clean eating often backfire• what lab testing actually matters and what does not• why supplements are not always the answer• how emotional stress and burnout show up on the skinIf you are doing all the right things and nothing is changing, this episode helps connect the dots.Go show Robyn some love! Robyn’s IG @nutritionbyrobyn🎧 Listen to Robyn’s podcast, The Root: Listen HereLearn more about The Clear Skin Lab: ⁠theclearskinlab.com⁠Connect with me on Instagram: @thefemaleathletedocWork with the Three Sixty Wellness Team: threesixtywellness.co✨ Topics: gut health skin health functional medicine acne eczema psoriasis nervous system regulation immune system lab testing dietary myths supplementation chronic inflammation

Thinking about starting a business in 2025? Or growing the one you already have?This episode breaks down everything I wish someone told me when I started — from mindset and confidence to marketing, clients, pricing, systems, and building momentum online.In this week's solo Q&A, I’m sharing my real experience scaling multiple businesses over the past three and a half years, including the fears I had when I started, how I got my first clients, the software I still use today, and the mindset shifts that changed everything for me.Inside the episode, I cover:• The mindset you actually need to start a business in 2026• Fear of failing, fear of judgment, and why most people stay stuck• How to get clients online (even if no one knows you yet)• What to post to build trust and attract the right people• Why value comes before selling and how to do it right• The fastest way to build credibility from zero (beta clients, testimonials, etc.)• How to price your services with confidence• The software + systems I personally use to run my business• How to build consistent, recurring monthly income (MRR)• The truth about mentors, courses, and what’s actually worth paying for• What actually matters when it comes to showing up online• Why consistency beats perfection every single timeWhether you're launching a coaching offer, consulting service, brick-and-mortar, or online business…This episode gives you a clear, realistic roadmap for building momentum in 2025/2026 without the overwhelm, confusion, or "perfect plan" mentality.Book your 1:1 Business Strategy Session with me:https://inquire.threesixtywellness.co/strategysession

If you’ve ever felt invisible in your business, struggled to stand out online, or wondered why your content isn’t converting the way it should...It’s not your strategy, it’s your branding.Cheryl from Hey Sunny Studio joins me to break down the psychology of branding, how to build trust with your audience, why your story matters more than your strategy, and the real reason women struggle to be seen in the online space.We get into:✨ How to build a brand that actually reflects you✨ The difference between personal and business branding✨ Why aesthetic branding isn’t enough anymore✨ How to use your voice, story, and identity to stand out✨ When it’s time to rebrand and when it’s not✨ The emotional side of being visible as a woman entrepreneur✨ What a “legitimate” online business really needs in 2025If you’re building a business, building a brand, or finally ready to stop blending in, this episode is a must-watch!Follow Cheryl: @heysunny.studioFollow Dr. Courtney: @thefemaleblueprintpodcast + @thefemaleathletedocWork with Dr. Courtney and the Three Sixty Wellness Team: threesixtywellness.co

In this week's episode, I sit down with Roni a physical therapist who loved her profession, but whose job was quietly breaking her.We dive into the commute that changed her entire life… the moment she realized she didn’t have to stay in a system that drained her… and the burnout, betrayal, and pressure that pushed her to finally choose herself.Roni opens up about:• The hidden cracks inside the traditional PT model• The moment she almost turned the car around and never went back• How she went from one patient to a fully booked cash-based practice• Losing trust in the clinic system and finding freedom on the other side• Delegation, motherhood, and redefining what success actually means• Why women in healthcare are quietly burning out (and what we can do about it)If you’ve ever felt stuck, overworked, dismissed, or like the job you worked so hard for is stealing your joy… this conversation will hit deep.Follow Roni: @rehabwithroni on Instagram, TikTok, and YouTubeListen to her podcast: Rehab With Roni

We always talk about infertility... but what about fertility?In this week's episode, I sit down with Dr. Jaime Knopman, a board-certified reproductive endocrinologist and author of Own Your Fertility, and she breaks down everything women need to know about fertility, egg freezing, IVF, ovarian reserve testing, and preparing for pregnancy.We cover the most common fertility questions women search for:• What is ovarian reserve and how do you test it?• How does egg freezing work and who should consider it?• What’s the difference between IVF and IUI?• How likely is it to get pregnant naturally each month?• What fertility metrics actually matter?• How do age, hormones, and reproductive health impact fertility?• What should women in their 20s and 30s be doing to prepare for pregnancy?Whether you're trying to get pregnant now or simply planning for the future, this episode gives you evidence-based, practical insight into female fertility, pregnancy preparation, and reproductive health.Follow Dr. Jamie - @drjaimeknopmanFollow Dr. Courtney Instagram: @thefemaleathletedocWebsite- www.threesixtywellness.co

On this week's episode of The Female Blueprint I sit down with Tara LaFerrara, strength and mobility coach, founder of Broads, and all-around powerhouse, to talk about what strength training really means for women beyond just looking toned.We dive deep into the mindset shifts, hormonal benefits, and emotional healing that come from lifting weights, especially as women move through their 30s, 40s, and beyond.Tara shares her journey from college athlete and burnout to coach and business owner helping women rediscover confidence in their bodies and the gym. Together we unpack why building muscle is about longevity, energy, and self-trust, not shrinking yourself to fit an old narrative.We dive deep into:• How diet culture taught women to be smaller and how to unlearn it• Why strength training is essential through every life phase (yes, even menopause!)• The emotional side of lifting and taking up space• How to start strength training safely and feel empowered doing it• Why it’s never too late to get strong and protect your healthConnect with TaraInstagram: @taralaferraraTara's Podcast- Broads: The Bold & Badass Fitness Podcast for WomenLearn more about: Broads AppFollow Dr. CourtneyInstagram: @thefemaleathletedoc Website: https://www.threesixtywellness.co/

Motherhood doesn’t come with a manual, but it does come with seasons...In this week's raw and inspiring episode of The Female Blueprint Podcast, I sit down with my past client Kelsey — athlete, coach, and twin mom — to talk about the unfiltered reality of pregnancy, postpartum, and personal growth through motherhood.From competitive gymnastics and CrossFit to miscarriages, a complicated healing process after her first birth, and an unexpected twin pregnancy, Kelsey opens up about every high and low that shaped her into the woman and mom she is today.Together, they dive into: • The emotional toll of miscarriage and rebuilding trust in your body • Navigating pregnancy, postpartum, and fitness with realistic expectations • What it’s really like to carry twins and give birth naturally • The importance of mindset and seasons in motherhood • Balancing fitness, family, and identity as a mom • Why sharing the messy moments online matters more than perfectionKelsey reminds us that health doesn’t wait for convenience, that motherhood isn’t something to “bounce back” from, it’s something to grow through, and that trusting your instincts will always be your superpower.Because every season of motherhood takes strength, and healing is always possible when you finally have the right support.If you’ve ever felt overwhelmed, unseen, or like you’re doing motherhood wrong, this conversation will make you feel less alone and more empowered to embrace every season for what it is.✨ Connect with Kelsey: Instagram → @stronghermotherhood💪 Learn more from Dr. Courtney: Instagram → @thefemaleathletedoc Website → threesixtywellness.co

What if the key to feeling strong, aligned, and pain-free isn’t doing more workouts… but learning how to move with purpose?In this episode of The Female Blueprint Podcast, I sit down with Australian Pilates instructor and nutritionist Kate to talk about the healing power of Pilates and why it’s so much more than a trend, and how it can transform the way you move, breathe, and feel in your body.From years of dance injuries and chronic pain to discovering the mind-body connection that rebuilt her strength, Kate shares how Pilates became her pathway to healing and how it can do the same for you.Together, they dive into:• The real difference between classical and contemporary Pilates• How Pilates heals injuries and builds total-body alignment• Why breath and pelvic floor connection are everything• What Pilates looks like during pregnancy and postpartum• How to simplify health, fitness, and nutrition so it finally sticksKate also opens up about the biggest lessons she’s learned after 20+ years of teaching, what to look for in a qualified instructor, and why “health should be easy.”Whether you’re brand new to Pilates, pregnant, postpartum, or just craving a more sustainable approach to movement—this episode will help you reconnect to your body and find strength that actually lasts.✨ Connect with Kate:Instagram → @mindmovementhealthWebsite → mindmovementhealth.com.auLearn more from Dr. Courtney:Instagram → @thefemaleathletedocWebsite → threesixtywellness.co

What if the reason you’re exhausted, bloated, or anxious has nothing to do with willpower and everything to do with stress, hormones, and gut health?In this amazing episode of The Female Blueprint Podcast, Dr. Courtney sits down with functional medicine practitioner Rachel Mae what every woman needs to know about the connection between stress, gut health, and hormonal balance.From years of misdiagnosis and “normal” lab results to finally healing from PCOS, Hashimoto’s, and burnout...Rachel shares her personal journey and the exact lifestyle, nutrition, and mindset shifts that changed everything.Together, they dive into:• The hidden link between stress, hormones, and gut health• How gut issues can impact your mood, energy, and thyroid• Why “normal” labs don’t always mean healthy• The simple, sustainable changes that actually help you heal• How to stop overcomplicating wellness and feel like yourself againIf you’ve ever felt dismissed, tired, or stuck in survival mode, this conversation will help you finally connect the dots and take back your health.✨ Connect with Rachel :Instagram → @rachelmae.wellnessTikTok → @rachelmaewellnessWebsite → rachelmae.co💪 Learn more from Dr. Courtney: threesixtywellness.co

In this episode of The Female Blueprint Podcast, Dr. Courtney sits down with Tracy, a certified midwife and women’s health advocate, to explore what modern midwifery really looks like and why it’s so much more than “delivering babies."From her early experiences supporting her sister through a teen pregnancy to her years working in obstetrics, Tracy has seen firsthand how the healthcare system can both help and fail women.Her story is one of transformation, purpose, and deep belief in the power of preventative care, education, and true informed consent.Together, Dr. Courtney and Tracy unpack the heart of midwifery and what it means to care for women before, during, and after birth.You’ll learn:How Tracy’s personal experiences shaped her path into midwiferyThe difference between the midwifery model and the obstetric model of careWhy preventative healthcare is key to healthier pregnancies and fewer complicationsThe importance of empowerment and informed consent during birthHow trauma, spirituality, and surrender play a role in the birthing processWhat every woman should know about epidurals, breech births, and trusting her bodyWhy continuity of care and relationship-building are essential to women’s health outcomesTracy reminds us that birth is not meant to be manipulated; it’s meant to be supported.Her approach to care centers around trust, communication, and the belief that women deserve to feel safe, seen, and informed in every part of their healthcare journey.This conversation is a powerful reminder that women’s health isn’t just about intervention...it’s about empowerment.Where to Find Tracy:Instagram: @moderndaymidwifeWebsite: www.moderndaymidwife.comWork with Dr. Courtney and The Three Sixty Wellness Team: https://www.threesixtywellness.co/

In this weeks deeply personal episode of The Female Blueprint Podcast, Dr. Courtney sits down with Dr. Noor, Board-Certified Family Physician and founder of Lifestyles by Noor, to talk about what every woman deserves to know about menopause, perimenopause, and midlife wellness.Dr. Noor shares her own powerful story from feeling “crazy” while battling brain fog, irritability, fatigue, and insomnia, to realizing she was actually in perimenopause. That moment changed her life and her career, inspiring her to become a menopause specialist and advocate for women’s health.Together, they unpack the real science of menopause, exploring what’s actually happening to your hormones, metabolism, and stress response, and why women are so often dismissed or misdiagnosed in this season of life.You’ll learn:What perimenopause and menopause really look like (and how early they can begin)The biological basis of hormonal changes and why every woman’s experience is uniqueHow stress, sleep, and lifestyle impact hormonal balance and midlife symptomsThe truth about hormone replacement therapy (HRT) and bioidentical optionsWhy body image and aging narratives need a major rewriteHow to take a holistic, evidence-based approach that goes far beyond prescriptionsThis conversation is equal parts educational and empowering, challenging outdated beliefs about aging while giving women the tools and confidence to reclaim their health, identity, and strength in midlife.Where to find Dr. Noor: Follow her on Instagram HERE Website: https://www.lifestylesbynoor.com/Where to find Dr. Courtney Work with Dr. Courtney: https://www.threesixtywellness.co/

This week on The Female Blueprint Podcast, Dr. Courtney sits down with Desiree Pfeifer (aka Desb) — mom of 3, coach, and online fitness powerhouse.Des gets real about her journey from bodybuilding to motherhood, navigating postpartum anxiety, and what it really means to put yourself first. From bouncing back (or rather, bouncing forward) to redefining self-care and breaking free from perfectionism, her story is raw, relatable, and packed with wisdom every woman needs to hear.Here’s what you’ll hear in this episode:→ Des’s journey from athlete + influencer to mom of 3→ Why “bounce back culture” is toxic (and what to focus on instead)→ How postpartum anxiety + depression reshaped her outlook→ The “First Things First: I’m First” mantra that changed her life→ Why motherhood doesn’t have to equal constant stress→ Practical tips for fitness, mindset, and putting yourself first (without guilt)If you’ve ever felt stuck in the grind of motherhood, this conversation will remind you that you can thrive and that putting yourself first is the opposite of selfish.Where to find Des- Follow Des on Instagram: @desb__- Find Des on Facebook: DESB- 1:1 Coaching with Des: Click here - Website: https://desbfittraining.com/

In this episode of The Female Blueprint, Dr. Courtney sits down with physical therapist and jaw pain specialist Dr. Liana to uncover the surprising connection between TMJD, jaw clenching, and pelvic floor dysfunction.Liana shares her personal journey with chronic jaw pain and hypermobility, revealing how issues like tongue ties, airway restrictions, and stress don’t just impact your mouth; they ripple through your whole body. Together, they unpack how hormones, trauma, and nervous system regulation influence jaw and pelvic health, plus why tongue posture matters more than you think.You’ll hear about:Liana’s story of living with TMJD and finding answers after years of painHow tongue ties, airway restrictions, and stress create both jaw and pelvic floor issuesThe link between jaw clenching, headaches, and pelvic floor dysfunctionThe role of hormones, trauma, and the nervous system in jaw and pelvic healthPractical steps to relieve jaw tension, reduce clenching, and address the root causesIf you’ve struggled with TMJD, jaw pain, headaches, or pelvic floor dysfunction, this conversation will help you connect the dots and start your healing journey with confidence.Where to find Dr. Liana:Instagram- https://www.instagram.com/the_jawpaindoc/How to get support from Dr. Liana - https://coaching.reviveptct.com/bio?fbclid=PAZXh0bgNhZW0CMTEAAaeMmJzU_cVH8V_xZYVU77zfEGAm_8r5MG3DYgSajUsAPHJnvPyENjMrGARHAw_aem_uiljMD5pTJ7voDHxw7QfdA

This week on The Female Blueprint Podcast, I’m bringing you a special bonus episode with Dr. Ali Summers, doctor of physical therapy, HYROX athlete, and one of our amazing coaches on the Three Sixty Wellness Team.Ali knows what it’s like to hit burnout in the clinic and rebuild a new path that actually supports women’s health. In this conversation, we dive into her story, her passion for pelvic health, and the lessons she’s learned coaching women over the years.Here’s what you’ll hear in this episode:Ali’s journey from athletics and traditional healthcare into women’s coachingHow burnout pushed her to create a healthier blueprint for herself and her clientsWhy community, strength training, and mindset are key to women’s healingThe role of stress, recovery, and nervous system regulation in pelvic healthWhat competing in HYROX taught her about resilience — and how it applies to everyday womenHow the 360 Wellness approach is changing what care looks like for womenIf you’ve ever felt dismissed, burned out, or like traditional advice just isn’t cutting it, this bonus episode will leave you inspired to see what’s possible when women are supported the right way.Connect with Dr. Ali:Instagram → @alilsummersWork with Dr. Ali → Book a free consultation call Learn more + get free resources → Three Sixty Wellness Website

In this episode, Dr. Courtney sits down with registered dietitian Callie Krajcir, who specializes in bladder health and knows the struggle firsthand. Callie shares her journey with disordered eating struggles, interstitial cystitis (IC), and overactive bladder, how she transitioned her practice to support women with similar challenges, and why nervous system healing is the missing piece for so many.You’ll hear about:Callie’s personal story living with IC and bladder painWhy the “IC diet” isn’t the answer (and what actually helps)The connection between bladder pain, pelvic floor dysfunction, and nervous system dysregulationHidden triggers behind flares and patterns she sees in womenHow stress, trauma, and diet all play a role in urinary health and healingIf you’ve been searching for answers about bladder pain, urgency, frequency, or IC, this conversation will give you both hope and practical tools to finally move toward healing.Where to find Callie K:Instagram: https://www.instagram.com/callieknutrition/Listen to Callie’s IC You Podcast: https://podcasts.apple.com/us/podcast/ic-you/id1604016381How to get support + resources from Callie: https://www.callieknutrition.com/

In this solo episode of The Female Blueprint, I break down why strength training is one of the most powerful tools for women’s health, not just for muscle, but for hormones, pelvic floor health, and aging with confidence.We dive into:Why women over 30 need strength training for hormones, bone health, and longevityHow lifting impacts pelvic floor health, posture, and back/hip painThe emotional and mental empowerment that comes with building strengthHow to prevent leaks, prolapse, and weakness through intentional trainingSimple ways to start lifting weights and build consistency at any stage of lifeIf you’re a woman looking to feel strong, confident, and supported through every season from motherhood to menopause, this episode is your blueprint for strength.If this resonates, here's what to do next:1️⃣ Subscribe and rate this episode so you never miss another.2️⃣ Share this with a woman in your life who needs to hear this message.3️⃣ Connect with me on Instagram: @femaleblueprintpodcast for behind-the-scenes and free resources.Other ways to connect:- Main Website: https://threesixtywellness.co- Free Pelvic Floor Health Community: https://www.skool.com/her-core-pelvic-floor-hub-2714/about?ref=15bdda53f9804d90949a940d736677a9- Instagram: @thefemaleathletedoc- Watch video version of all pod episodes on YouTube: https://www.youtube.com/@dr.courtneyjohnsonThanks for listening! See you next week :)

In this episode of The Female Blueprint, I sit down with my friend Dr. Michelle Gaubert, a physical therapist, business owner, and soon-to-be mom, for a raw conversation about breaking out of traditional healthcare and building something better.We dive into:Her journey from burnout in the insurance-based PT world to creating a thriving holistic practice in LouisianaWhy the healthcare system is failing women and keeping us sickThe power of functional physical therapy and how real healing happens when we treat the whole personWhat it takes to scale a business while preparing for motherhoodHer home birth plan, postpartum vision, and how she’s proving women can be both present moms and successful entrepreneursThis episode is packed with insights for women navigating healthcare, entrepreneurship, and life’s biggest transition and challenge how you see healthcare, motherhood, and healing.Where to find Dr. Michelle Gaubert:Instagram: @drmichellegaubertClinic (Metairie, Louisiana + virtual consults): https://www.funxionalpt.com/

In this episode, I sit down with Dr. Samantha Ess, naturopathic doctor and founder of Walk the Natural Path, to talk about the rise in infertility, the myths women have been told about their bodies, and what’s actually true when it comes to optimizing fertility.We dive into:Why infertility rates are climbing worldwideThe biggest misconceptions women are told about their cycles, hormones, and fertilityHow to recognize the early signs your body gives you (and why most women miss them)The gut-health and fertility connectionWhether you’re trying to conceive, navigating hormonal changes, or just curious about your body’s wisdom, this episode will give some tangible steps forward! Where to find Dr. Sammie --Website: https://www.walkthenaturalpath.com/ Instagram: https://www.instagram.com/walkthenaturalpath/ Youtube: http://www.youtube.com/@walkthenaturalpath

In this episode of The Female Blueprint I sit down with my dear friend Alida Brock, an incredible aesthetician, health coach, and the heart behind Flourish Wellness in Gilbert Arizona. Her story is one of resilience and refusing to follow the “rules” that never felt right. Alida shares her journey of losing her mother at 8 years old to breast cancer, growing up in the Mormon church without a motherly figure, and navigating PCOS and other health struggles in her teenage years to taking her health into her own hands, starting her own health and wellness business, all while raising two daughters.We dive into how she overcame the lack of a motherhood “blueprint,” built a thriving career helping women with skin health, hormones, and holistic wellness, and learned to set boundaries to protect time with her family and little girls. Whether you’re a mom, entrepreneur, or woman facing your own health challenges, you’ll leave feeling seen, encouraged, and ready to write your own rulesIf you’ve ever felt the tension between wanting to unplug with your family and the deep pull to build something impactful, this conversation will hit home. We get real about boundaries, balance (or the lack of it), and creating a life that actually works for the season you’re in.Where to find Alida:Connect with Alida → https://www.instagram.com/flourishwithalida/Flourish Wellness → https://www.flourishwellnessclub.com/

We are reclaiming our blueprint, the unique, God-given design that guides your health, work, relationships, and identity. Nobody hands you your blueprint at birth. You’re given puzzle pieces — your family’s beliefs, cultural norms, school, social expectations, and internet advice — and somewhere in that pile is the real you!If you don’t actively participate in creating your life’s framework, you’ll end up living by someone else’s. And most of us, without even realizing it, already are...In this episode, I walk you through 5 powerful steps for reclaiming your blueprint in real life:1️⃣ Learn Intentionally — Filter out the noise and seek information relevant to your season of life.2️⃣ Deeply Educate Yourself on Your Unique Body & Mind — Become your own best advocate by tuning in to your body’s rhythms, signals, and needs.3️⃣ Advocate Boldly & Compassionately for Yourself — Set boundaries, speak up, and protect your energy, health, and time.4️⃣ Ask Challenging Questions — The ones that open doors to real awakening, even if the answers aren’t immediate.5️⃣ Create Space for Reflection — Slow down enough to process, course-correct, and evolve your blueprint over time.If you take anything away from this episode, let it be this:Your blueprint isn’t a checklist or a race. It’s a lifelong process that evolves with you. Give yourself grace when it’s messy, and remember YOU get to choose what stays, what goes, and what you build next.If this resonates, here’s what to do next:1️⃣ Subscribe and rate this episode so you never miss another.2️⃣ Share this with a woman in your life who needs to hear this message.3️⃣ Connect with me on Instagram: ⁠⁠@femaleblueprintpodcast⁠⁠ for behind the scenes and free resources.Other ways to connect:- Main Website: ⁠⁠https://threesixtywellness.co⁠⁠- Free Pelvic Floor Health Community: ⁠⁠https://threesixtywellness.co/pelvic-wellness-academy⁠⁠- Instagram: ⁠⁠@thefemaleathletedoc⁠⁠Your blueprint was never lost, it was always yours. Welcome home!

In this deeply personal episode of The Female Blueprint, I’m taking you behind the curtain into a chapter of my life that I rarely share in full... the seasons of burnout that brought me to my knees… not once, but twice.Before I ever built a business I was sitting in my car outside my 9–5 physical therapy job, dreading walking inside. On paper, I had everything I had worked for but inside, I was empty. What followed was a journey of breakdown, rebuilding, and then (to my shock) breaking down again when I realized I had recreated the same toxic pace and patterns inside my own business.This episode isn’t only about burnout it's also about what happens when you build a life (even a “dream life” ) on a foundation of proving, over-functioning, and running on empty. And it’s about what it looks like to unravel that foundation and rebuild something rooted in truth, health, faith, and alignment.If you’re in the middle of burnout right now questioning everything and wondering if it’s just you, I want you to know it’s not. And you’re not broken. The blueprint you’ve been following might just not be yours.You’re allowed to want more. You’re allowed to build it differently. And you’re allowed to rest without guilt.If this resonates, here’s what to do next:1️⃣ Subscribe and rate this episode so you never miss another.2️⃣ Share this with a woman in your life who needs to hear this message.3️⃣ Connect with me on Instagram: ⁠@femaleblueprintpodcast⁠ for behind the scenes and free resources.Other ways to connect:- Main Website: ⁠https://threesixtywellness.co⁠- Free Pelvic Floor Health Community: ⁠https://threesixtywellness.co/pelvic-wellness-academy⁠- Instagram: ⁠@thefemaleathletedoc⁠Your blueprint was never lost, it was always yours. Welcome home!

Welcome to The Female Blueprint, the podcast for ambitious, driven women who are done with watered-down advice, cookie-cutter health plans, and unrealistic expectations that strip away your true self.I’m your host, Dr. Courtney Johnson, Doctor of Physical Therapy, women’s health expert, entrepreneur, and unapologetic truth-teller and in this first episode, I’m sharing the heart and vision behind this show, why it exists, and how it can help you reclaim YOUR blueprint for health, success, and life.If you’ve ever felt like you were chasing someone else’s version of “success,” squeezing into a mold that was never made for you, or burning yourself out trying to keep up with a pace that doesn’t feel like yours you’re not alone...Here, we strip away the cultural noise and outdated systems. This isn’t about handing you another checklist for balance or telling you there’s only one right way to live either.. it’s about helping you build your own blueprint of life. In this episode, you’ll hear:- Why I started The Female Blueprint- The problem with one-size-fits-all advice in health, business, and life- The moment I realized I was following someone else’s rules instead of my own- What you can expect from future episodes (raw solo talks, expert interviews, and unfiltered conversations that go there)- How to join this movement of women rewriting the rulesWhether you’re building a business, rebuilding your body, navigating motherhood, breaking generational cycles, or finding yourself again this space was made for you.If this resonates, here’s what to do next:1️⃣ Subscribe and rate this episode so you never miss another.2️⃣ Share this with a woman in your life who needs to hear this message.3️⃣ Connect with me on Instagram: @femaleblueprintpodcast for behind the scenes and free resources.🔗 Other ways to connect:- Main Website: https://threesixtywellness.co- Free Pelvic Floor Health Community: https://threesixtywellness.co/pelvic-wellness-academy- Instagram: @thefemaleathletedocYour blueprint was never lost, it was always yours. Welcome home!