Podcast
The Female Blueprint
Hosted by Dr. Courtney Johnson · EN
The Female Blueprint is your permission slip to break free from boxes, labels, and expectations and design a life that’s unapologetically yours. Hosted by Dr. Courtney Johnson, women’s health expert and entrepreneur, each episode brings real stories, raw conversations, and practical strategies for your health, wellness, business, relationships, and lifestyle. No sugarcoating, just the tools, encouragement, and truth you need to create your own blueprint.
10episodes
Episodes
Newest firstAll episodes
39. The Workout Habit That's Actually Making Your Pelvic Floor Symptoms Worse
Apr 1400:06:39Tap to summarizeYou'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!
Transcribe →38. A Dermatologist's Honest Advice on Hormonal Skin, Aging, and the Trends You Need to Stop Following
Apr 700:44:00Tap to summarizeIf 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.
Transcribe →37. Pregnancy Nutrition Guide: Prenatal Vitamins, Omega-3, Nausea & Postpartum Recovery | Perinatal Dietitian
Mar 3100:51:50Tap to summarizeOkay 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.
Transcribe →36. Nervous System Chiropractic for Pregnancy, Postpartum & Kids Explained | Dr. Sydney
Mar 2400:49:11Tap to summarizeOkay 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
Transcribe →35. Why I Cancelled My Health Insurance (And What I Did Instead)
Mar 1700:24:19Tap to summarizeWhy 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!!
Transcribe →34. What Your Cycle Is Telling You About Fertility & Hormone Health | Naturopathic Doctor Jaclyn
Mar 1000:47:01Tap to summarizeIf 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
Transcribe →33. Breastfeeding 101: First Latch, Lactation Support & Birth Prep | ft. Lo Mansfield
Mar 300:59:09Tap to summarizeIf 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
Transcribe →32. Pelvic Organ Prolapse: What It Is, How to Fix It & Why You Should Be Lifting
Feb 2400:30:56Tap to summarizeIf 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.
Transcribe →31. How Should Athletes Train for Natural Birth? | Down-Train Your Pelvic Floor for Fast Labor with Krisha Crosley
Feb 1701:00:07Tap to summarizeIf 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
Transcribe →30. Why 80% of Women Don't Experience Sex the Way You Think They Should | Hannah The Libido Fairy
Feb 1000:47:23Tap to summarizeAbout 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
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