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

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 sustainable

This 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-Laure

Learn more about Anne-Laure’s work, subscribe to her newsletter, and explore her research at nestlabs.com
Grab her book Tiny Experiments wherever books are sold

Connect with Me

Say Hi over on Instagram @thefemaleathletedoc

Follow the podcast @thefemaleblueprintpodcast

Work 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 skin

If 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 Here

Learn more about The Clear Skin Lab: ⁠theclearskinlab.com⁠

Connect with me on Instagram: @thefemaleathletedoc

Work 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 time

Whether 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 2025

If you’re building a business, building a brand, or finally ready to stop blending in, this episode is a must-watch!

Follow Cheryl: @heysunny.studio

Follow Dr. Courtney: @thefemaleblueprintpodcast + @thefemaleathletedoc

Work 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 YouTube

Listen to her podcast: Rehab With Roni