The Female Blueprint

39. The Workout Habit That's Actually Making Your Pelvic Floor Symptoms Worse

You're not here because you're not trying. You're probably the woman who's already doing a lot, and something still just feels off, and you can't figure out why. Your core doesn't feel connected the way it should. The symptoms are still there. And every single time you try to logic your way through it your brain just goes to the same place, which is I just need to push harder and be more consistent. I have been that exact person... All the lifting, all the tracking, all the core work, staying active, doing everything I was supposed to be doing and still stuck. And it wasn't because my body was broken. It was literally just that I was doing the wrong things for my body over and over again every single day without realizing it. That's what this week's episode is about. The piece that nobody's talking about because it's not flashy and it's not the stuff anyone's posting but it's the thing that actually changes everything. Your symptoms are not random and neither is the fix! Let's get into it 👏 Come say hi to me on Instagram @thefemaleathletedoc Ready to rebuild the right way? Book your free call with me here! [https://www.threesixtywellness.co/free-pelvic-floor-consultation]

38. A Dermatologist's Honest Advice on Hormonal Skin, Aging, and the Trends You Need to Stop Following

If you've been slathering on the same products for years, wondering why your skin is getting worse instead of better... Dr. Aleksandra Brown is here on the pod this week and she has some things to say about that!! Dr. Aleksandra Brown is a board-certified dermatologist who has personally dealt with acne in her teens, pregnancy, postpartum, and is now navigating perimenopause herself. She is not gatekeeping a single thing 👏👏 In this episode we cover: Hormonal acne and why it literally follows you through every stage of life. What perimenopause actually does to your skin barrier and why the routine you've had for years is suddenly working against you. When to start retinol, how to layer it without torching your face, and the sandwich method she swears by. Why skin checks should start in your 30s, not your 50s like most doctors tell you. The viral skincare trends she is begging you to stop following. And the honest conversation about Botox, fillers, and why a good injector should sometimes just tell you no. Your skin is always changing and the sooner you stop fighting it the better it gets. Dr. Brown makes sure you leave this episode actually knowing what to do about it. Find Dr. Brown on YouTube, Instagram, and TikTok at @dr.aleksandrabrown.

37. Pregnancy Nutrition Guide: Prenatal Vitamins, Omega-3, Nausea & Postpartum Recovery | Perinatal Dietitian

Okay so Kristin Brown is a perinatal dietitian and she just told me that most prenatal vitamins have almost no choline in them Which is wild because choline is one of the most important nutrients for baby's brain development. She breaks down what's actually missing from most prenatals, why omega-3s matter, and what you need to be supplementing separately. We also get into pregnancy nausea and what to do when you can't keep anything down, plus postpartum nutrition when you're recovering and running on zero sleep. And this WHOLE conversation answered so many questions I didn't even know I had about what pregnant and postpartum women actually need nutritionally. Kristin gets into what your body actually needs during this time, why you should check your labs at three months postpartum, and how nutrition plays into hormone recovery. What we cover: * Why most prenatal vitamins are missing choline and omega-3s * What to look for in a quality prenatal vitamin * Managing pregnancy nausea and hyperemesis gravidarum * Key nutrients for pregnancy: choline, omega-3s, iron, folate * Postpartum nutrition and recovery strategies * Breastfeeding nutrition needs * When to check your postpartum labs * Why omega-3s are crucial for baby's brain development * How hormones affect postpartum recovery * Practical nutrition tips for exhausted postpartum moms If you're pregnant, trying to conceive, or postpartum and you want to understand what your body actually needs listen up! Connect with Kristin:Instagram: @prenatal.dietitianWebsite: kristinbrownnutrition.com [https://kristinbrownnutrition.com/prenatal-2/] Kristin's recommendations: * Nordic Naturals Omega-3 * Full Well Prenatal Vitamins * Needed Prenatal Vitamins Come say hi to me:Instagram: @thefemaleathletedocWebsite: threesixtywellness.co Subscribe for real conversations about pregnancy, postpartum, pelvic floor, women's health, and holistic care.

36. Nervous System Chiropractic for Pregnancy, Postpartum & Kids Explained | Dr. Sydney

Okay so Dr. Sydney grew up around chiropractic and wanted nothing to do with it Her dad's a chiropractor and she avoided adjustments her whole life and was planning to be a dermatologist. But then he convinced her to go to one conference and she heard miracle story after miracle story. People walking again. Anxiety gone. And this little girl who came up to her pressing on her heart saying something was wrong. Sydney adjusted her and she said "my heart's fixed." That's when Sydney realized this type of chiropractic is completely different. It's not about popping your back for quick relief. It's about nervous system healing. Now she works with pregnant women, postpartum moms, infants, and kids at Powerhouse Chiropractic and this conversation honestly changed how I think about what chiropractic can do. In this episode Dr. Sydney shares:→ Why kids' nervous systems are so adaptable (and why that matters for healing)→ The difference between nervous system regulation and nervous system repair→ What's actually happening during a nervous system adjustment→ How she uses nervous system scans to track progress→ Chiropractic care during pregnancy and why most pregnancy pain is a stability problem→ Why labor is a marathon you need to prepare for→ How to find a chiropractor who focuses on the nervous system If you're pregnant, postpartum, or have kiddos, and you want to understand how nervous system chiropractic could help your family, listen to this. Connect with Dr. Sydney:Instagram: @powerhousechiro [https://www.instagram.com/powerhousechiro/#]Website: powerhousechiropractic.com [https://powerhousechiropractic.com/] Dr. Courtney:Instagram: @thefemaleathletedptWebsite: threesixtywellness.co topics: chiropractic, nervous system, pediatric chiropractic, prenatal chiropractic, pregnancy, postpartum, kids health, nervous system regulation

35. Why I Cancelled My Health Insurance (And What I Did Instead)

Why I cancelled my health insurance and what I chose instead! In this week's solo episode, I'm sharing my personal decision to leave traditional health insurance and move to a health sharing plan. This isn't about telling anyone what to do of course (you're an adult, make your own decisions!) but it's about opening up the conversation around healthcare costs, cash-pay medicine, and the alternatives that many people don't realize exist. We'll talk about: * The real cost of monthly premiums * Why insurance doesn't always mean full coverage * Cash pricing and how to ask for discounts * High-yield savings strategies as an alternative * What health sharing plans are and how they work * Why my physical therapy clinic does not accept insurance * Why many women prefer direct-pay care Important note: Of course, there are unforeseen events like cancer, chronic conditions, or life-saving medications where insurance coverage can be critical. This episode is about routine care and preventative health, and even in those situations, many people don't realize cash-pay discounts and alternative payment options still exist. This is simply about exploring all your options. Healthcare doesn't have to be one-size-fits-all. There are options, and it's okay to explore them. This episode is simply my experience and what works best for my family and my business. COME SAY HI TO ME 🔗 Instagram: @thefemaleahtletedocWebsite: threesixtywellness.coBook a Consult: www.threesixtywellness.co/free-pelvic-floor-consultation Subscribe to The Female Blueprint Podcast for real conversations about women's health, pelvic floor, wellness, and designing a life on your own terms. 👇 Let me know in the comments — have you ever considered alternatives to traditional health insurance? Why or why not? #healthinsurance #healthsharingplan #cashpayhealthcare #healthcarecosts #alternativehealthcare #pelvicfloorpt #directcare #femaleblueprintpodcast For educational and informational purposes only. Not medical or financial advice. Consult your healthcare provider and financial advisor!!