If 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Krisha is out here myth-busting all the outdated advice that's setting women up for longer labors, unnecessary interventions, and postpartum issues.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.com

Train with Krisha: link to her programs

Come say hi to me:Instagram: @thefemaleathletedocWebsite: threesixtywellness.co

Keywords: 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

About 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 means

If 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 Podcast

Come say hi to me:Instagram: @thefemaleathletedocWebsite: threesixtywellness.co

Keywords: 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

You've been told cramps are normal. That irregular cycles are "just how your body works." That the pill will "regulate everything."

What if all of that was wrong?

This week I sit down with Nicole Jardim—women's health coach, author of Fix Your Period, and founder of the Institute for Menstrual Health for a conversation that cuts through the noise.

Just two women who've been there, comparing notes on what actually happens when you start asking questions your doctor never answered.

Nicole's story starts like so many others: five years on birth control, chronic UTIs, pain during sex, and a parade of specialists who couldn't connect the dots.

It took an ER visit with a 104-degree fever for her to realize something had to change. What came next was a two-decade journey into understanding what menstrual health actually means and why so few of us were ever taught.

In this episode:→ What a functional cycle actually looks like (and why 3-7 days matters more than you think)→ The real impact of suppressing ovulation, not just on your period, but on your entire system→ Why tracking your cycle isn't just for people trying to get pregnant→ What postpartum hormone recovery actually requires (spoiler: more than you're getting)→ How to talk to your teenage daughter about periods without repeating what didn't work for you→ The difference between cycle syncing hype and what research actually supports→ How to push back when medical advice doesn't sit right

This isn't anti-birth control. It's pro-information. Whether you're on it, coming off it, or figuring out what comes next, you deserve to know what's actually happening in your body.

Nicole's take? Your period isn't a problem to solve—it's data. And learning to read that data might be one of the most important things you do for your long-term health.

🔗 CONNECT WITH NICOLE JARDIM:

• Nicole's book: Fix Your Period

• Nicole's website: NicoleJardim.com
• Instagram: @NicoleJardim

🔗 CONNECT WITH ME:

• My Instagram: thefemaleathletedoc
• My website: threesixtywellness.co

💬 Join the conversation: What "normal" myth about periods did you believe for way too long? Drop a comment and let's break the silence together.

👉 If this episode resonated with you, please share it with a woman who needs to hear it.

Let's build a community where we stop suffering in silence and start advocating for ourselves.

Keywords: women's health, menstrual cycle, hormonal birth control, period health, birth control side effects, ovulation tracking, postpartum hormones, cycle syncing, women's empowerment, health advocacy, OBGYN, hormone imbalance, UTI, yeast infections, irregular periods

This week… we’re talking about poop 💩

In this episode of The Female Blueprint Podcast, I am joined by Marina Ortega, founder of Scottsdale Hydrotherapy (aka Marina the Poop Fairy) to talk about constipation, detox, colon hydrotherapy, and why so many women struggle with gut health without ever getting real answers.

We break down:• Why chronic constipation is so common in women
• How stress, dehydration, and the nervous system slow digestion
• What colon hydrotherapy actually is and who it helps
• Why detoxes don’t work if you’re not eliminating properly
• Simple, at-home ways to support gut health, digestion, and pelvic health

If you deal with bloating, constipation, poor digestion, pelvic floor symptoms, or feel like detox protocols never work for you, this episode will help you understand what your body actually needs.

✨ Follow Marina:
→ @scottsdalehydrotherapy→ @marinathepoopfairy

→ If you're in Arizona, book a session with Marina at Scottsdale Hydrotherapy

✨ Shop Marina’s products
→ https://trustyourgut.shop Use code THEFEMALEATHLETEDOC at checkout to save

Come say hi to me ✨
Instagram → @thefemaleathletedoc

The Female Blueprint Instagram→ @femaleblueprintpodcast

Learn more about Three Sixty Wellness and working with our team: www.threesixtywellness.com

Listen now and start trusting your gut 🎧

Most moms don’t need more opinions...

They need clarity, context, and real education about birth.

In this episode of The Female Blueprint Podcast, I sit down with Trish — a labor and delivery nurse and educator known as Nurse Birth Mama for an in-depth conversation about what women are rarely prepared for in the birth room.

In this episode, we cover:

• What actually happens during labor in hospital settings
• Why so many women feel powerless or rushed during birth
• Hospital policies vs true informed consent
• When “failure to progress” is and isn’t an emergency
• How fear, tension, and environment affect labor
• Pain myths vs reality in labor
• Cervical checks, consent, and your right to say no
• Induction, Pitocin, epidurals, and understanding your options
• Immediate skin-to-skin and why it matters
• Home birth transfers and what moms should know
• How labor choices affect postpartum recovery
• Pelvic floor health during pregnancy and after birth
• Why knowledge is only powerful if you know how to use it

Trish shares what she’s seen after years at the bedside, and why education without advocacy often falls short.

My goal with this episode is to help women walk into birth informed, confident, and able to advocate for themselves, no matter where or how they give birth.

Whether you’re pregnant, postpartum, planning another birth, or supporting someone you love through labor, this is an episode every mom deserves to hear.

Follow Trish | Nurse Birth Mama👩‍⚕️

Follow Trish for evidence-based birth education, advocacy tools, and real-world insight from a labor and delivery nurse who’s seen it all.

Instagram: @labor.nurse.mama

Education & Courses: labornursemama.com

Trish's Podcast: ⁠The Birth Experience⁠

Follow Me🎙️

Follow me for honest, science-backed conversations on women’s health, birth, postpartum recovery, pelvic floor wellness, strength, and learning how to advocate for your body.

Instagram: @thefemaleathletedoc

Website: www.threesixtywellness.co

Topics in this episode include 🔍

hospital birth, labor education, birth advocacy, informed consent, labor pain, induction, Pitocin, epidurals, C-sections, VBAC, skin-to-skin contact, postpartum recovery, pelvic floor health, nervous system regulation, maternal wellness.

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