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/
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 rules
If 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: @thefemaleathletedoc
Your 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: @thefemaleathletedoc
Your 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 rules
Whether 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: @thefemaleathletedoc
Your blueprint was never lost, it was always yours. Welcome home!