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18/05/2026

House chaos mixed with some bits and bobs…

If you’re new…hello hellooooo!! My name is .richards and I’ve recently moved from London back to Wales!

It was nerve wracking at first, loved the “London life” and also pretty much all my IRL work is in London too….but it was the best decision we ever made!!!

We’ve finally moved into our new home (which I still can’t believe I’m saying after spending years cramped in little flats!!) - so it feels extra special (although JEZUZ why is furniture so expensive? And why does it take decades to arrive?!?!?)

For anyone curious where things are from:
• Vases & flowers:
• Kitchen island chairs:
• Water filter:
• Cushions:
• Striped bed: .com

Anything you’d recomend or any brands you love?? Let me know in the comments - desperate for some inspo!!

Anyway...outside of the move, I’m still plugging away at building the home of women’s health (.womenshealth) …and the team is …GROWING - the kitchen table is a little bit cramped, so operation garage conversion is in motion (or “The Shed” as calls it)

Life is feeling like a solid mix of chaos, excitement (a bit of stress, and a lot of joy - and im so thankful for it all!!

Excited to see the next chapters unfold …

14/05/2026

Wes Streeting just resigned. So what does this actually mean for women’s health in the UK?

FYI Wes = (was) British Health Secretary

love him or loathe him, he very publicly said the thing so many of us have been screaming for years.

That women are being dismissed, That our pain is minimised…That endometriosis takes an average of 8 years to diagnose in the UK because no one believes us.

He called it what it is = Medical misogyny!

I spent 10 years being told I was going mental, that painful periods were “normal”, and even after I FINALLY got my endo diagnosis, I had the wrong surgery (Not fun)

So after years of being gaslit by doctors, having someone in that specific position of power actually saying it out loud was pretty exciting (in my world anyway…)

So him sacking off the role now - Not ideal is it…

BUT

Plenty of people are also calling his women’s health campaign pretty wishy washy and overall sh*te compared to what’s done for men’s health (shocker).

The “action” plan wasn’t really addressing things in a practical way, no clear answer on shrinking waiting lists. Total uncertainty around women’s health hubs.

So it’s actually pretty debatable whether Wes was going to DO anything. On the media front though, things were at least looking up.

The thing is, politicians come and go…and women’s health always slips down the priority list the SECOND the spotlight moves on!

So where does this leave us? Back to square one? Is someone else picking up the baton?

Either way, I’ll still be here waving the women’s health flag here on .richards

What are your thoughts on the whole thing? I WANNA KNOW

13/05/2026

WHAT THE HELLY?!?

I cannot believe this actually worked ( I am queen of believing tricks like this and then realising they don’t actually work…so this was an exciting day for me 😭🤣)

Gone are the days of wrestling your butternut squash 🤣🤣

PCOS has officially been renamed PMOS… but what does this ACTUALLY mean?!…It’s actually a pretty BIG deal, and I think i...
12/05/2026

PCOS has officially been renamed PMOS… but what does this ACTUALLY mean?!

…It’s actually a pretty BIG deal, and I think it’s such a great step forward, but could also be a very challenging (I imagine!!) update for those already with the diagnosis!

So why has this happened??

this change comes after 14 years of global consultation + over 22,000 patient responses, because experts felt the term “polycystic o***y syndrome” no longer reflected what women were actually experiencing!

especially because so many women with PCOS:
❌ never had ovarian cysts
❌ got dismissed if scans looked “normal”
❌ thought it was only about fertility
❌ were never told it could affect things like insulin, metabolism, inflammation or mental health too

when in reality, It’s a WHOLE-body condition, demanding a new name - now called PMOS

This explains why so many women have spent YEARS feeling confused trying to connect symptoms that apparently “weren’t related” - which is why I think this change is a good thing!! (Btw the new name PMOS stands for - polyendocrine metabolic ovarian syndrome -what a mouthful ey??)

Something I’ve spoken to many of you about already, is that hearing the name change can feel a bit weird, emotional or even overwhelming if you’ve identified with “PCOS” for a long time…and I totally get it!! If someone changed the name of endometriosis, Id almost feel like my identity or diagnosis was completely changing?!

but ultimately, this shift is happening because researchers and patients wanted language that better reflects the complexity of the condition and helps move conversations around women’s health FORWARD, so I think it’s a great move - just one that will take some adjusting to!

experts are hoping it could eventually improve:

✨ earlier diagnosis
✨ education
✨ treatment conversations
✨ awareness around metabolic health

which is what we are all about - and ultimately why I’m building the home of womens health over at .womenshealth ! so follow along if you’re interested in womens health updates, tips, support and more!!

What do you think of the new name change??

10/05/2026

I always tell myself:

“Holly, you don’t need show everyone your lymphatic drainage morning routine”

Good thing my names not Holly. ….follow me here on .richards if you love some anti-inflammatory living xoxox

Ever wondered what *ACTUALLY* happens on a Pilates retreat? I went on a Pilates retreat expecting sore abs and early nig...
10/05/2026

Ever wondered what *ACTUALLY* happens on a Pilates retreat?

I went on a Pilates retreat expecting sore abs and early nights…and got SO much more than that 🤍

Here’s exactly what a day actually looks like (because I had no idea before I went!)

🌅 7:30am Sunrise Pilates outside…sets your circadian rhythm, supports digestion and honestly just makes you feel ALIVE before 8am

🥚 9:00am Breakfast…protein, healthy fats, natural carbs. Blood sugar stable. Gut happy. Me very happy.

🌿 10:00am Nature walk after eating…great for digestion AND your nervous system (much needed for me lol)

☕ 11:00am Explore the local village…coffee, pasteis de nata, little ceramics I absolutely did not need

🥗 1:30pm Lunch…sardines, big salads, loads of gluten and dairy free options without having to make a whole thing about it

📖 2:30pm Rest and reflect…genuinely one of the most rare things, just sitting still with zero guilt

🍫 3:30pm Hot chocolate and drawing postcards…this is mindfulness for people who hate meditating and I am CONVERTED

💪 5:30pm Pilates again…different muscle groups so you’re not destroyed. Barre nearly got me though ngl

🍽️ 7:30pm Dinner…beef tagine that was INSANE. Every meal high in protein, fibre and wholefood goodness

🎂 8:30pm Sweet treat and a birthday celebration with the most wonderful women

The thing that made me LOVE it though…

No pressure to attend a single class. No food judgement. No makeup. And the most incredible women I just got to exist alongside for a few days.

This trip reminded me that when you spend more time online than off, your mental and physical health genuinely suffers. So if you’re feeling flat, ask yourself…have I been outside? What’s my screen time? Have I moved? Have I eaten well? Have I spoken to someone I love?

Sometimes the basics are the whole answer!! another incredible trip ✨ thank you!!

Also I’m curious, so let me know in the comments: would you go on a solo retreat, or does the idea of it terrify you? I want to know either way!! 👇

MindBodyReset

08/05/2026

DAY 1 | Pilates Retreat 📍Portugal 🥑🧘‍♀️✨🥗

From a work trip in Barcelona for .womenshealth to a pilates retreat in Portugal…the literal DREAM (well almost / my hormones are still fighting me 🤣)

Life has been full of incredible things recently, but despite it all being magically positive, my nervous system is feeling shaky to say the least…and as a result my hormones are freestyling 🤣

Period is late - AGAIN - potentially missing this month?! But I truly believe the last 6 weeks has started to shift things in the right direction, so hopefully my cycle will follow suit soon!

Anyway, here’s how Day 1 went…

🛬 Flew from Barcelona straight into Porto

🚗 Taxi was waiting the second I landed - I could get used to this… (travel stress = zero)

🛏️ Checked into the most beautiful room with the comfiest bed, a goody bag that genuinely made me gasp, and a personalised affirmation that made me feel SO seen

🌄 First pilates session overlooking the most stunning hills - the whole class was built around twisting and movement to shake off post-flight puffiness (yes, this is a thing…and yes, it WORKED)

🥗 Dinner was whole food, nourishing and delicious - we spent the whole evening eating, chatting and getting to know each other

Pilates is one of my favourites because it ticks so many boxes at once…resistance training, strength work AND mindfulness all in one. Movement that works WITH your body, not against it.

I’m so grateful to be here…this is actually my 3rd retreat with now and I’ll never take the gifted stay for granted, they’re just phenomenal and I’ve made life long friends from each one✨and they’ve also been consulting us on our own retreats with .womenshealth - women supporting women 💅🏻

Cannot wait for Day 2 - follow along at .richards so you don’t miss it!!

And I’m genuinely doing research into retreats right now…so drop your retreat experiences in the comments, good OR bad - I want the honest ones!! ⬇️

PilatesForWomen

04/05/2026

If you’re bloated and overwhelmed..HI!!! ⬇️

For 10 years I battled inflammation (not knowing I had endometriosis- but even after diagnosis + lots of surgery…the symptoms were a daily struggle)

I had to quit my job, and dove into the world of hormonal health (and even trained to be a women’s health practitioner in the process)

And what I learnt literally changed my life (take a look at my page for my anti inflammatory transformation .richards )

What’s MENTAL is that what helped me was the basics of anti inflammatory living (mainly balancing blood sugar) but NOT just through food.

I have staple foundations I live and die by, lymphatic drainage being one of them (hence the warm of to be your anti inflammatory bestie x) and if pud like to join my in this weird and wonderful journey of regulating hormones, and feeling like yourself again, follow along because it’s what I do here ❤️



Warming up to be your go-to anti-inflammatory (made simple) bestie …follow along if I’m a bit of you xox .richards

The UGLY truth behind flare ups…Urgggg I hate being back in this space again (even though I know it’s not for long…?) It...
26/04/2026

The UGLY truth behind flare ups…

Urgggg I hate being back in this space again (even though I know it’s not for long…?)

It can be such a mental battle because on one hand, you KNOW it’s part of having chronic health issues (for me its Endometriosis), but it’s also so unbelievably frustrating when you’re ’doing it all right’ and still flaring?

Although…if I’m being honest, there’s two major pillars that I’m absolutely NOT doing right. One was unavoidable, antibiotics made my gut have a hissy fit, and the second …well that’s on me 😅 stress!

There’s also the added issues of picking up new things…like histamine issues 😅 but I’m equally excited to learn more about it in our histamine webinar ( comment “HISTAMINE” and I’ll send you the link to the webinar!)

Anyway…I guess that’s why I always call it a ‘journey’!!

My 2 focuses right now are:
1. Getting honest with my reset (that includes stress)!! It’s the 30 day reset I love from my book (comment “CHANGE” and I’ll send you the link!)
2. Letting go. I hold onto flare ups and It makes it mentally and physically worse!! So I’m working on recognising the flare up without living ‘in’ it too much (if that makes sense)

Flares are a pain in the ass, but they’re temporary, not forever and I’m grateful this isn’t my day to day like it used to be ⛅️

23/04/2026

When I changed my diet to reduce inflammation, I lost weight, my symptoms improved, and I finally felt like myself again AD

So when Bella was overweight and struggling, I thought… why wouldn’t I do the same for her?

Here’s what I learnt: A new peer-reviewed study just proved that traditional dog foods use high-heat processing which creates harmful chemical compounds called AGEs (Advanced Glycation End Products).

These are linked to inflammation and when they build up over time can be linked to diseases like arthritis and kidney disease. And the issue isn’t one meal - It’s when dogs eat the same ultra-processed food, twice a day, every single day.

The reason that most dog food can be stored in the cupboard is because at some point they have been blasted at temperatures up to 200°C degrees to keep them shelf-stable. Fresh food like gently cook their food at 90 degrees keeping these AGES to a minimum.

I was also low key furious that we’d been buying super expensive food for Bella, thinking (naively) that a premium price meant premium foods - but price doesn’t protect you. Even premium brands can be high in AGEs if they’re processed at high heat.

It’s not about the price tag, It’s about the process!

Since switching Bella to fresh food, she’s lost weight, has more energy, and she’s so much happier!!

She can do a full 5K walk with me now without struggling - and even her eyes look brighter too!

Comment “BUTTERNUT” and I’ll send you the link to the exact food we’ve put Bella on + a discount code I use too!

butternutbox dogsofinstagram pethealth

22/04/2026

My first flare in over two and a half years…

how did we get here?!

I’d be lying if I said I wasn’t spiralling. For someone who’s kept flares away through diet and lifestyle - for two and a half years, this one’s been really hard to get my head around.

I’ve been on a course of antibiotics for my skin and while they’ve genuinely helped, the impact on my gut has been too much. I’m having to stop the course early, which is the last thing you want mid treatment. I was doing everything right, increasing my prebiotic and probiotic foods, taking a supplement alongside it. It just wasn’t enough!!

And that’s the thing with chronic health too - You can live the most anti inflammatory life and still have flare ups. It’s not failure, it’s just part of it!

I felt pretty smug about two and a half years flare free if I’m honest - but…These last few days have been a reminder that I can’t control everything, and it’s been uncomfortable, painful and more emotional than I expected because I genuinely forgot how much a flare takes out of you.

But if bouncing back from this with my anti inflammatory toolkit shows anything, it’s that the work we put in actually works. Just needed reminding of that myself.

Still an anti inflammatory girlie, just a slightly inflamed one right now.

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