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 quieter

• The difference between mindfulness, meditation, and hypnosis (without the woo)

• How unresolved stress and past experiences quietly shape your reactions today

• Why motherhood has a way of bringing everything you avoided to the surface

• And how hypnotherapy can offer a gentler way to process trauma without reliving it

If 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 @thefemaleathletedoc

Or 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 up

• Has tried generic pelvic floor PT, medical advice, or random exercises

• Was told her symptoms are “normal” — but knows they’re not acceptable

• Fears losing her athletic identity more than anything else

Pelvic 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 women

• The 3 steps to improving pelvic health in 2026

• How to set pelvic health goals that support real performance, not just symptom management

• Why structure, consistency, and accountability matter more than willpower

  
  

Resources 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 care

This episode is for anyone who wants to feel more informed, more empowered, and more in control of their health journey.

Connect with Dr. Nasha

Learn more about her work at drnasha.com
Listen to her podcast Metabolic Matters with Dr. Nasha Winters
Find her on social media for education on cancer, metabolism, and prevention @drnashawinters

Come say Hi to me!

Instagram: @thefemaleathletedoc and @thefemaleblueprintpodcast

Youtube: Courtney Johnson

Book a call with me and my team: threesixtywellness.co