Ponderosa Functional Health

Rooted in support, guided by compassion, focused on whole-person wellness.

Hi, I'm Sarah

your holistic nurse coach.

I’m a nurse, wellness coach, wife, mom, and someone who understands firsthand how overwhelming it can feel to navigate chronic symptoms while still trying to fully show up for life.

After years of personal and professional experience in health and wellness, I created Ponderosa Functional Health to offer a more supportive, compassionate, and personalized space for people who feel overlooked, dismissed, exhausted, or stuck.

My goal is not perfection or quick fixes — it’s helping people feel more connected to their bodies, more informed about their health, and more hopeful about the path forward.

About Me

For Women Navigating Real-Life Wellness

Chronic symptoms, autoimmune conditions, or ongoing health concerns

Balancing it all

In any stage of the reproductive journey

Burnout + overwhelm

Nervous system dysregulation + Hormonal shifts

Work-life balance

Disconnected from your body and its signals

...and so much more!

What Working Together Looks Like

Step One — Start with a Consultation

Discuss current health concerns

Step Two — Create a Personalized Wellness Plan

Identify supportive goals and lifestyle shifts

Step Three — Ongoing Support & Guidance

Support from me as you navigate your wellness journey and build sustainable routines + goals

Ways I'll Support You

Two Women Outdoors sitting back to us, facing lake with snow-capped mountains in background

Functional Wellness Coaching

Personalized guidance focused on lifestyle, habits, nervous system support, symptom pattern recognition, and creating realistic, sustainable wellness practices that work for your life.

Cave Hiker, outlined from inside cave, overlooking valley

Health + Lifestyle Consultations

A supportive space to discuss concerns, goals, symptom history, stressors, routines, and areas where you may feel stuck or overwhelmed in your wellness journey.

Forest Walk View, several tall trees with greenery and sunlight peeking through

Nervous System +
Stress Support

Helping you better understand that connection between stress, safety, regulation, and how your body responds physically, mentally, and emotionally.

At the very least, your provider should listen to you.

If you’re asking for labs, imaging, referrals, or medications, there should be an open conversation about why you’re seeking them-not immediate dismissal, minimizing, or being made to feel like you’re overreacting.

Healthcare should be collaborative. You deserve to feel heard, supported, and involved in decisions about your own body and health.

Too many women are told their symptoms are “just stress,” “normal,” or something they simply have to live with. Pain is dismissed. Hormonal changes are brushed off. Chronic symptoms go unexplained for years. And unfortunately, this happens far too often in women’s health.

You should not have to fight this hard to be taken seriously.

The reality is that self-advocacy is often necessary in today’s healthcare system and that can feel exhausting, overwhelming, or intimidating when you’re already not feeling well.

That’s where I come in. 🤎

I help women learn how to confidently advocate for themselves during medical visits, understand what questions to ask, navigate symptoms, and feel more empowered in their healthcare journey.

Managing chronic symptoms, pain, hormone fluctuations, nervous system dysregulation, and overall wellness is deeply personal and you deserve support that actually sees the full picture.

I still have ONE spot available for 3 FREE sessions with me. DM me or email me through the link in my bio. I truly can’t wait to work with you. 🫶🏻

#chronicpain #chronicillness #womenshealthmatters #selfadvocacy #nursecoaching

Being outside heals the body, including the nervous system. Go chase some sunshine this weekend. ☀️

#Nervoussystem #nursecoach #nurseeducation #sunshine #healing

I thought my body was broken. 😞

The moment I realized something had to change… was when I saw how much of my life was being spent just trying to get through the day.

Even though I’m a nurse, I know what it’s like to live with chronic pain, autoimmune flares, and a body that doesn’t feel safe or predictable.

I used to wake up already exhausted, scanning my body before I even got out of bed…
and go to sleep thinking about everything I didn’t have the energy for.

At one point, I realized I was missing pieces of my own life—and that wasn’t okay with me.

So I started doing things differently. Supporting my body instead of pushing it. No more scanning.

Now I have more steadiness. More clarity. More trust in my body.

I feel present in my life again.

And I want that for other women, too.

That’s why I do this work. 🤎

If any part of this feels like your story too, you don’t have to figure it out alone.
You can say hi, share a piece of your experience, or just be here—I’m really glad you are. 🫶🏻

#nursecoach #nurseeducation #healingjourney #yourenotbroken #nervoussystemregulation

⚡ I’ve been sitting with this lately…

There’s a quiet fear that’s been keeping me a little smaller than I know I’m meant to be—and if I’m honest, it’s that whisper of “who am I to do this?”

Even though I’ve spent years as a nurse, walked through my own 12+ year journey with chronic pain and autoimmune challenges, and supported others in navigating their health in a more aligned, whole-body way… I can see that I’ve still been holding back in some ways.

Not because I don’t care—but because I care so much.

But that shifts now.

Because I know there are so many people-moms, nurses, wives, women, and badass females...doing all the things-who are exhausted, overwhelmed, dismissed, and stuck in bodies that don’t feel safe or supported… and they just want to feel like themselves again. Steady. Clear. At home in their body. (this has been me for years!)

And I can help with that.

In a way that’s gentle, grounded, and actually honors your nervous system—not pushes past it.

I’m going to start showing up more fully here. Sharing more. Teaching more. Saying the things I’ve been holding back.

I’ll share more of my story tomorrow… but for now, if you’re someone who wants to feel more supported, more empowered, and more connected in your healing—

or if you just want to be part of this space as it grows—

drop me a 💚 or say hi below. I’d really love to know you’re here.

#nurseeducation #nursecoach #nervoussystemregulation #impostersyndrome #healingjourney

Hi 👋 I’m Sarah — the human behind Ponderosa Functional Health 🌲

Nurse. Mom. Wife. Chronic illness navigator.
Professional overthinker turned nervous system regulator. 🙌

After years in conventional healthcare (and over a decade living in a body that doesn’t always “follow the rules”), I started asking bigger questions:

💥Why are so many of us exhausted, inflamed, dismissed… and still searching for answers?

Ponderosa was built from that place.
Not perfect.
Not polished.
Just honest, root-cause, whole-human care that is nurse-led and evidence-based: I blend conventional and traditional areas of nursing to fit the individual, not the system. 🫶🏻

Because here’s the thing:
your body isn’t broken… it’s talking
and most of us were never taught how to listen. And this isn’t your fault. It’s the very broken medical system’s fault. But blame is not the goal here. Let’s set aside the negative to help regulate the positive.

Around here, we (you & me) talk about:
✨ autoimmune & chronic illness
✨ hormones & nervous system health
✨ burnout (the kind no nap fixes)
✨ helping your body actually feel safe again

And we do it together in a way that feels doable in real life… not just in theory.

Also fair warning:
I will remind you to drink water, regulate your nervous system, and stop gaslighting your own symptoms 😌

If you’re tired of surface-level answers and ready to understand your body differently—you’re in the right place.

Tell me why you’re here 👇
What brought you to this space?
Let’s work together-dm me with any questions! 🤎

#nursecoach #nurseeducator #nervensystemregulation #gettoknowme #entrepreneur

🧠 Your brain is not fixed. It’s adaptable.

That’s neuroplasticity — your brain’s ability to change, rewire, and form new connections based on your thoughts, experiences, and behaviors.

Every time you:
• practice a new habit
• shift a thought pattern
• respond differently to stress
• choose rest instead of pushing through

…you are literally reshaping your brain! How wild is that?! 🤩

This matters more than most people realize.

Because it means:
You are not stuck in old patterns.
You are not wired “this way forever.”
Healing, growth, and change are biologically possible.

Even with chronic stress, pain, or illness — your nervous system can learn safety again.

Small, consistent shifts are more important than all-or-nothing change.

Your brain is always listening. The question is… what are you teaching it?

Fear?
Or…
SAFETY?

Choose safety next time your brain tries to choose fear. You’re in control. 🤎

✨ Today, choose one small thing that signals safety to your body: a deep breath, stepping outside, slowing down your pace. Then repeat it. Again and again and again. Until you feel safe. That’s how change begins. ✨

#neuroplasticity #nervensystemregulation #nervoussystemhealing #healingfromwithin #holisticnurse

📣 You have a right to exist.
To take up space.
To feel it all—anger, fear, hurt… and also joy, peace, and ease in your own body.

But when you carry the belief that
you
don’t
deserve
those things, your nervous system hears that as unsafe.

It stays on guard.
It tightens.
It keeps you in survival mode.

Because safety isn’t just about what’s happening around you—it’s about
what
your
body
believes
is allowed for you.

Regulation begins when you gently challenge that belief.
When you remind your body:
it’s safe for me to be here.
It’s safe for me to feel.
It’s safe for me to receive good things.

You don’t have to earn your right to feel at home in yourself.
Your body is already waiting for that permission, so gently let go of the fear and grasp onto peace.

🤎🫶🏻

#nervensystemregulation #dysregulatednervoussystem #getunstuck #healingfromwithin #mentalhealth

⚡️ migraine with aura ⚡️

Who else is with me in the migraine club? 🤗 And who experiences auras? I've been living with migraines for over 13 years, and auras have been a rare occurrence... until recently. After starting estrogen therapy, I've had two auras in less than a week. It's a lot to navigate, but I'm speaking up because I know I'm not alone.

Migraines are brutal, and adding auras to the mix can be overwhelming. Identifying triggers is crucial, and hormones play a big role. If you're on HRT, don't hesitate to talk to your provider about any changes. You're not alone in this. 🤎

#migraineawareness #migrainewithaura #hormonereplacementtherapy #hormonehealth #hrt

No more sick-care. It’s time to rethink HEALTH care.

#sickcaresystem #brokenhealthcaresystem #healthiswealth #healingispossible #timetoheal

1. Reduces Nervous System Overload
Constant notifications, comparison, and emotional content keep your nervous system on high alert. Stepping away gives your body and mind space to downshift, helping you return to a calmer baseline.

2. Restores Authentic Connection
When you’re not curating or performing for an audience, you reconnect with yourself and the people around you more genuinely. That presence builds internal safety and self-trust — both key for emotional regulation.

3. Gives Space to Process Feelings Offline
Social media often encourages quick reactions rather than reflection. Taking a pause lets you feel, name, and process emotions without outside influence, helping you regulate rather than react.

4. Rebalances Dopamine and Attention
Scrolling and posting can train your brain to chase external validation. A break allows dopamine levels to normalize and your focus to shift back to slower, more grounding sources of satisfaction.

These are just 4 reasons why I have stepped back from this space and from posting. Not only is sharing when working against an impossible algorithm frustrating, it’s also a lot of work that feels wasted at times. I put so much time and energy into what I share and seeing how little it gets is discouraging. So I’ll take the breaks and come back as I please. Stay well all. 🤎🌱

#nervoussystemhealing
#nervoussystemhealth
#socialmediagrowth
#fuckthealgorithm
#authenticity
#takeabreak
#hormonehealth

3 things to help regulate you’re nervous system when you feel a flare coming on. 🤎🌱

#nervoussystemhealing
#healing
#flareups
#healingisnotlinear
#havehope

As a nurse, I'm discovering the power of holistic health and nervous system care in my own life, which in turn allows me to better support my patients. This journey of deep healing takes time, patience, and self-awareness, but I'm confident that the rewards will be worth it – not just for me, but for those I care for. 🫶🏻🤎🌱

#nervoussystemregulation
#healingjourney
#chronicpaincommunity
#nervoussystemhealing
#holistichealing
#selfregulation
#healingisnotlinear
#mindbodyconnection
#slowlivingmovement
#stressrelieftips
#nervoussystemreset
#healyourbody
#wellnessisselfcare
#selfrespect

No kings; just queens 👑🧡🍂

#FeministEnergy
#NoKingsNoMasters
#SovereignWoman
#ModernFeminism
#EmpoweredWomen
#RiseForJustice
#EqualityForAll
#WomenSupportingWomen
#UnlearnThePatriarchy
#TheFutureIsFeminine
#socialjusticewarrior

I could write 10 more of these. 🫣

#Runaway
#betrayallist
#Betrayal
#nervoussystemhealing
#workingmom
#momlife
#nurselife

We talk a lot about awareness — and it matters. 💞

However, in the process, we inadvertently start shining the light too bright on the thing that hurts us most.

Your diagnosis deserves understanding… not center stage.

Shift the spotlight back to your soul — to who you are beneath the symptoms, the flares, and the fatigue. That’s where the healing begins. 💛

#ChronicPainAwareness
#HealingJourney
#PsoriaticArthritis
#NervousSystemHealing #YouAreMoreThanYourDiagnosis
#nervoussystemregulation

Don’t let Arthritis dim your light. You may shine differently but you’re still a bright soul who deserves healing. 🤎🌱🫶🏻

(( diagnosed with psoriatic arthritis 2 years ago-not letting it control who I am anymore 🙌))

#WorldArthritisDay
#ArthritisAwareness
#PsoriaticArthritis
#AutoimmuneLife
#ChronicPainCommunity
#InvisibleIllness
#ChronicButCourageous
#YouAreMoreThanYourDiagnosis
#HealingThroughAwareness
#LivingWithArthritis
#MindBodyHealing
#SafeBodyHealing
#NervousSystemRegulation
#HealingIsntLinear
#EverydayHealing

I used to wake up in survival mode — rushing, scrolling, reacting. Now I give myself 30 minutes to just be. Routine = regulation. And regulation = healing. 🌤️

#morningritual
#nervoussystemhealing
#slowmorning
#healingjourney
#regulateyournervoussystem
#mindfulmornings
#selfregulation
#healyourbody
#intentionalmorning
#safebody
#routine
#diml
#miml
#nurselife

Nervous system regulation is my new strength training. Every deep breath, every boundary, every slow morning—it all counts. Choices can impact your DNA and how you learn to regulate. This is critical for healing.

#nervoussystemregulation
#healingjourney
#chronicpaincommunity
#nervoussystemhealing
#holistichealing
#selfregulation
#healingisnotlinear
#mindbodyconnection
#slowlivingmovement
#stressrelieftips
#nervoussystemreset
#healyourbody
#feelyourfeelings
#chooseyou

Regulating my nervous system isn’t about being calm all the time—it’s about reminding my body that it’s safe to breathe, feel & just BE. 🌱🤎

numbers:

#EverydayAlchemy
#MindsetAlchemy
#HealingInProgress
#AlignedLiving
#HolisticHealingJourney
#NervousSystemRegulation
#RootedAndRadiant
#IntentionalLiving
#HealingMindset
#AuthenticHealing
#MindBodySoulBalance
#SlowAndSacred
#emotionregulation
#feelyourfeelings

Setting goals helps create peace and routine in our life, something both our mind and our body craves. I’ve already been learning to like matcha (ikik). Hugs and physical touch has been proven to help increase natural oxytocin (love hormone) and dopamine (reward hormone). Getting outside right away has been the hardest goal to meet so far but I’m determined to get that am sunshine, fresh air and mind-body prep for the day. 🤎🌱🫶🏻🙏🏻

#nervoussystemregulation
#healingjourney
#chronicpaincommunity
#nervoussystemhealing
#holistichealing
#selfregulation
#healingisnotlinear
#mindbodyconnection
#slowlivingmovement
#stressrelieftips
#nervoussystemreset
#healyourbody
#octobergoals
#wellnessgoals
#mindbodysyndrome

🌱 I’ve been focusing on nervous system regulation for the last month — not in a trendy way, but in a “I actually need this to function” way. This is backed by science and has helped me discover the impact having a dysfunctional/de-regulated nervous system has on my physical and emotional symptoms. ❤️‍🩹

These are 5 things that are genuinely helping me feel more grounded, calm, and like myself again:
📴 No screens 2 hours before bed (or 30 min after waking)
🖊️ Journaling without filters
🌿 Getting outside daily
⚡ 20 minutes on the vibration plate
🤍 Physical touch (hugs, hand-holding, all the cozy things)

None of it’s perfect. Some days it’s messy. But learning how regulating my nervous system affects my health and wellbeing has changed everything about how I show up as my true self as a mom, wife, nurse and just a regular human navigating chronic shit.

💫 It’s not about “fixing” yourself. It’s about reminding your body that you’re safe.

What’s one thing that helps you regulate? Have you tried any of these tips? Comment below how you’re showing up for yourself. 🫶🏻

{all text and design done by me @sincerely.sarah4}
#nervoussystemregulation
#healingjourney
#chronicpaincommunity
#nervoussystemhealing
#holistichealing
#selfregulation
#healingisnotlinear
#mindbodyconnection
#slowlivingmovement
#stressrelieftips
#nervoussystemreset
#healyourbody
#mindbodysyndrome

I’ve been a nurse for over 7 years. I went to nursing school with the goal of becoming a labor and delivery nurse, a dream I’d had ever since I gave birth to my son in 2010. I knew my purpose was in reproductive and womens health. My direct path into L&D was nothing but direct- it was a jagged mountain range of highs and lows through covid and more before I finally landed where I knew my feet belonged.

But a really wild and important thing happened and that was realizing that my dream job wasn’t my forever job.

We, as women, are fed this narrative that we have to be a “badass girl boss,” chase the dream job, and then stay there forever. That pressure is toxic. It’s not only unrealistic (because, hello, life happens), but it also messes with your head. Admitting to yourself—and to others—that what you thought you wanted forever isn’t what you want anymore is such a mind trip.

For me, stepping away from L&D was a kind of grief, almost like a small death. It was the hardest career decision I’ve ever made. And yet, 8 months later, it’s also the best one I’ve ever made—for my mind, body, spirit, and heart.

Now, I’m working as an IV RN in a space that’s holistic, healthy, and deeply peaceful. I’m still very passionate about reproductive and womens health but I get to do this differently. I’ve found more calm and balance than I ever imagined. I’ll always carry love and nostalgia for L&D—it was one of the most meaningful chapters of my life—but leaving gave me the chance to heal in a way I never could have if I stayed. ❤️‍🩹 🌱 ✨

#everydayalchemy
#HolisticHealth
#WellnessJourney
#HealingJourney
#MindBodySpirit
#NurseLife
#RegisteredNurse
#WomenInHealth
#CareerTransition
#SoulWork
#MentalEmotionalHealth
#SelfCareForNurses
#PurposeDrivenLife

My identity will no longer include “chronic illness/chronic pain/anxiety/diagnoses,” etc. My identity is so much more than that…

For a long time, I made my chronic pain, illness, and diagnoses the loudest part of my story.
It felt like survival. It gave me language. It connected me to others who understood.
But somewhere along the way, it also became my identity.

And here’s the truth I’ve landed on → I’m not here to be the “chronic pain girl.”
That doesn’t mean I’m denying my reality. It doesn’t mean I’m ashamed. It doesn’t mean others are wrong for sharing in that way (everyone’s journey is their own).
It just means: I want more for myself than being defined by what hurts.

I want my personality & identity to be joy.
I want my energy to be peace & love.
I want my focus to be healing, expansion, authenticity, nervous system regulation, and finding magic in the everyday.
I want to be seen for who I am becoming — not just what I’ve endured.

My body may carry illness, pain, and more, but my spirit carries light. And that’s the part I’m choosing to shine brighter.

So, here’s to a massive shift.
Less “chronic illness identity”
More Everyday Alchemy.
🌿✨

#everydayalchemy
#alchemy
#nervoussystemhealing
#MindsetAlchemy
#HealingInProgress
#AlignedLiving
#HolisticHealingJourney
#NervousSystemRegulation
#RootedAndRadiant
#IntentionalLiving
#HealingMindset
#AuthenticHealing
#MindBodySoulBalance
#SlowAndSacred
#patienttonurse

If you too are not falling for these lies then drop a 🫶🏻 and share with friends. It’s important to share the truth with authentic creativity. 😘

#chronicillnesslife #psoriaticarthritis #chronicpain #chronicillness #autoimmune #psa #nurselife #momlife #workingmom #propaganda #keepingitreel #reallife

🖤 MEDICAID IS PRO-LIFE 🖤

When I was 25 and pregnant with my first baby, my husband and I were both working full-time jobs — doing everything “right” — but still struggled to pay all the bills and cover the insurance copays through my employer.

Medicaid stepped in when we needed it most. It gave me prenatal care, peace of mind, and most importantly, it helped save my son’s life after birth when unexpected medical complications came up.

I’ll never forget the fear we felt in those early days, as well as the relief knowing he was getting the care he needed(as was I) — not based on what was in our bank account, but because his life mattered.

Later, when I was in nursing school chasing bigger goals for our family, we needed that support again. Medicaid kept us from drowning in medical debt while I worked toward a future in healthcare — a future where I could give back, help others, and eventually stand on my own.

Millions of children have Medicaid, either because their family qualifies or they are medically complicated. Children are who will suffer the most if Medicaid is cut.

Programs like Medicaid don’t enable laziness — they empower dreams. My friend at the time was the first person to ever shame me as a mother. It took years for me to finally cut our toxic relationship off. They protect families, babies, futures. Cutting it means cutting the lifeline for people like 25 year old me as a to-be mama or 32 year old me in nursing school, or like you, or like someone you love.

Let’s fight for the care we all deserve. Because healthcare should never be a luxury. 💙

#MedicaidMatters #helpmehelpyou #HealthcareIsAHumanRight #NurseMomLife #FromSurvivalToStability #ChronicPainAndPurpose #FullTimeWorkingMom #SupportWorkingFamilies #universalhealthcare #medicalcoverage #medicaidisprolife #prolife #prochoice #nursesformedicaid #nurseforlife

Everyone needs nature. This is my happy place.

#Lakelife #coloradomama #colorado #2025 #lakesounds #nature #natureismedicine

I recently switched providers a couple months ago, thinking that some fresh eyes on my complicated case would be beneficial. I didn’t have any issues with my previous provider, however, she was leaving that practice and I was open to seeing someone else.

A couple weeks ago I asked him to order labs to check several hormones for me. I’m 40 now and wanted to see where my progesterone and estrogen were along with some other labs.

Everything came back normal (we’ve all heard that huh?! 😆). EXCEPT THOSE TWO LABS!! On cycle day 21, my progesterone was painfully low (<0.5) and my estrogen was surprisingly high (over 400).

As a nurse, I quickly recognized these are not normal along with some of my symptoms, and simply asked my PCP to send in some bioidentical progesterone. That’s it.

The initial convo took place via a secure messing system and then this was the follow up regarding the labs and a med check. This is only a little over a minute of the 15+ min of us going back and forth and him gaslighting me that there is no way I’m having perimenopause symptoms (I am!), that I’m too young (I’m not!), that I will not demand or order him to do things for me (ie advocate for myself 🙄), and that we’d need labs next month to even consider supplementing progesterone (fair). 🫠 Ok fine. I’ll wait a month. Whatever.
THEN a couple days ago he sent me another message saying he won’t manage this for me and to go to my obgyb 🤦🏼‍♀️.

I don’t have to explained how fuced up our healthcare system is. But the focus on middle aged females going into peri-menopause and during menopause is even more scarce.

Sharing because even when you’re an educated person with a strong ability to advocate for yourself, you can still be gaslit. Don’t let them win.

#chronicpain #chronicillness #autoimmune #nurselife #gaslit #gaslightingawareness #gaslitbydoctors #advocateforyourself #patientadvocacy #dontletthemwin

Couldn’t do life without my Hugo kisses. 😚 🐾 👅

#chronicpain #chronicillness #psoriaticarthritis #autoimmune #psa #nurselife #imafighter #workingmom #2025 #corgi #corgikisses #chinupbuttercup #itsokaynottobeokay

Just a little walk into work, badging my way in for the day 💖

#Ditl #nurselife #nurse #laboranddelivery #workingmom #2025 #goodmorning

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