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
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 - @drjaimeknopman
Follow Dr. Courtney
Instagram: @thefemaleathletedoc
Website- 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 health
Connect with Tara
Instagram: @taralaferrara
Tara's Podcast- Broads: The Bold & Badass Fitness Podcast for Women
Learn more about: Broads App
Follow Dr. Courtney
Instagram: @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 perfection
Kelsey 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 sticks
Kate 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 → @mindmovementhealth
Website → mindmovementhealth.com.au
Learn more from Dr. Courtney:
Instagram → @thefemaleathletedoc
Website → 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 again
If 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.wellness
TikTok → @rachelmaewellness
Website → 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 midwifery
The difference between the midwifery model and the obstetric model of care
Why preventative healthcare is key to healthier pregnancies and fewer complications
The importance of empowerment and informed consent during birth
How trauma, spirituality, and surrender play a role in the birthing process
What every woman should know about epidurals, breech births, and trusting her body
Why continuity of care and relationship-building are essential to women’s health outcomes
Tracy 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: @moderndaymidwife
Website: www.moderndaymidwife.com
Work 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 unique
How stress, sleep, and lifestyle impact hormonal balance and midlife symptoms
The truth about hormone replacement therapy (HRT) and bioidentical options
Why body image and aging narratives need a major rewrite
How to take a holistic, evidence-based approach that goes far beyond prescriptions
This 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:
Where to find Dr. Courtney
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 pain
How tongue ties, airway restrictions, and stress create both jaw and pelvic floor issues
The link between jaw clenching, headaches, and pelvic floor dysfunction
The role of hormones, trauma, and the nervous system in jaw and pelvic health
Practical steps to relieve jaw tension, reduce clenching, and address the root causes
If 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:
If 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 → @alilsummers
Work 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 pain
Why the “IC diet” isn’t the answer (and what actually helps)
The connection between bladder pain, pelvic floor dysfunction, and nervous system dysregulation
Hidden triggers behind flares and patterns she sees in women
How stress, trauma, and diet all play a role in urinary health and healing
If 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/id1604016381
How 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 longevity
How lifting impacts pelvic floor health, posture, and back/hip pain
The emotional and mental empowerment that comes with building strength
How to prevent leaks, prolapse, and weakness through intentional training
Simple ways to start lifting weights and build consistency at any stage of life
If 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.courtneyjohnson
Thanks 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 Louisiana
Why the healthcare system is failing women and keeping us sick
The power of functional physical therapy and how real healing happens when we treat the whole person
What it takes to scale a business while preparing for motherhood
Her home birth plan, postpartum vision, and how she’s proving women can be both present moms and successful entrepreneurs
This 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: @drmichellegaubert
Clinic (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 worldwide
The biggest misconceptions women are told about their cycles, hormones, and fertility
How to recognize the early signs your body gives you (and why most women miss them)
The gut-health and fertility connection
Whether 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/