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22/06/2026

10 ‘harmless’ habits that fuelled my bloating, inflammation and endo symptoms ✨

1. Skipping breakfast
- Your body wants fuel first thing and drives inflammation before your day has even started.
- I always eat within an hour of waking, even if it’s something small!

2. Saying yes to everything!!!
- Constantly overcommitting & never slowing downkeeps your body in a chronic state of stress.
- I now protect my energy, set boundaries and prioritise my daily reset

3. Doomscrolling first thing in the morning
- It disrupts your circadian rhythm and depending on what pops up on your screen, can flood you with stress hormones!
- I start mornings with daylight, even if it’s just standing with the window open with a cup of tea for 10 mins.

4. Always choosing convenience & never thinking about protein and fibre
- This is completely fine but EVERYDAY?…this can spike your blood sugar & affect your gut microbiome.
- I now meal prep my protein and fibre sources at the start of the week (of course I’ll choose convenience occasionally…it’s better than starving)!

5. Pushing through intense workouts
- High intensity exercise can add more stress to your body…not great when you have a chronic health condition!
- Switching to low impact movement like walking, pilates and yoga have been a lifesaver (and I still do strength training too!)

(💾 SAVE this reel as a reminder to look after yourself - it’s easy to forget to sometimes!)

6. Always reaching for processed carbs
- white bread, pasta and packaged snacks are tasty don’t get me wrong, but when my diet was filled with them…I was bloated constantly!
- whole food alternatives like sweet potato, brown rice and oats are an absolute dream for my gut and just as tasty too!

7. Going to bed at inconsistent times
- Different times every night throws your body clock off, messing with your internal body clock (circadian rhythm!) and can even make you more stressed!
- yep, I am one of those people who like to get tucked in for 9pm, aiming for 7-8 hours every night.

More in the comments ✨

19/06/2026

Anti-inflammatory Electrolyte Cooler 🍋 🍋‍🟩 🫚

This homemade electrolyte drink takes less than 5 minutes and it saves you a whole lot of money! PLUS it has soooo many natural benefits - tbh electrolyte drinks are so easy to make, you really don’t need to buy them, even adding a bit of salt to water is a perfect way to increase your sodium levels (which helps your body absorb fluid and prevent dehydration).

Here’s the recipe from my book:

-Juice of 1 lime or lemon
-3/4 inch piece of ginger, or to taste
-1 cup plus 1tbsp/250ml coconut water
-1tsp honey or maple syrup, or to taste
-a pinch of Himalayan or Celtic sea salt
-a handful of ice cubes

Method:
Blend all the ingredients in a high-speed blender until smooth.
Pour into a glass and serve chilled

If you’re feeling the heat today, save this & make a jug of it!!! Comment ‘RECIPES’ for a link to my book with more anti-inflammatory recipes! 🫶🏻

13/06/2026

If you’re struggling with low energy…I hope this helps!!Ad ⬇️

When you live with a chronic condition (for me - endometriosis!), energy levels aren’t always the best!! It’s something I’ve always struggled with, and sometimes the more effort you put in the worse it gets - so here’s a few things that have really helped me!!

1. Absorption matters!! After moving to wholefoods and generally living a more anti-inflammatory life - I noticed energy levels would still dip sometimes - and the supps I used to take didn’t seem to be working! The problem with most tablets and capsules is that they rely on your gut to break them down… but when you have a chronic health condition like endometriosis, your gut health is already under so much pressure (so a lot of what I was spending on and taking wasn’t working).
2. Key = picking supps with faster absorption!! I have found sprays for certain supplements to be way better than capsules / tabs - so here are my 3 faves (the brand I recommend is - their sprays bypass your digestive system entirely and absorb straight into your bloodstream!)

My current favourites are the Iron Oral Spray, Boost Vitamin B12 Oral Spray and the Magnesium Oil Body Spray…they’re the ones I’ve noticed a real difference with when it comes to my energy, sleep and recovery!! All three are currently 40% off in Wellness Day Sale until Tuesday 16th June (so make sure you go check these out in-store & online).

11/06/2026

My life changed when I learnt these 3 things about inflammation ✨

For years, I couldn’t understand why I was in pain, bloated, and feeling puffy almost every day. BUT once I did my own research and trained as a women’s health practitioner - it just all clicked into place! I realised that while inflammation can absolutely be part of living with a chronic illness, there are still ways to support your body and help manage it - so here’s what helped me!!

1. Finding my food triggers!
I used to have the most painful flare ups after certain meals, but could never pin point what was the trigger! I did something called the AIP (auto immune protocol) - an elimination diet that helped me find out that chilli and chickpeas were a big no no for me!! Probably the most life changing part of my journey!!

(I made a step by step guide on what I did - if you want to learn more - comment “AIPNOW” and I’ll send you the link!)

2. Inflammation goes so much deeper than food!
This one needs to be said LOUDER! Your body is one whole connected system - so it’s not too surprising that when my sleep, stress levels and movement were completely off, no matter how well I ate, the inflammation was still there! I put together a 6 step reset that I do everyday that includes a full body approach, and it just became my routine!! I put it all into a book so if you want the link comment “RECIPES” and I’ll send it over - it’s got over 80 recipes in because it’s my most asked question!

3.Your nervous system is the foundation of EVERYTHING
This one surprised me the most! When I was going through high periods of stress, my gut was stressed too. I used to think it was all about the food I was eating, but I realised my nervous system played a huge role in how my body responded. I love Andrew hubermans NSDR YouTube meditation as a little daily reset - would 10/10 recommend and it’s free!

These are the 3 major learnings that have changed my life, and I hope they can help you too!

*not a doctor - these are just what helped me ❤️

03/06/2026

UPF SUPERMARKET SWAPS …at M&S!

For context…if you’re wondering WHY on earth I’ve made these swaps, for 10 years I really struggled with inflammation, painful periods and endometriosis…surgery wasn’t helping, and after studying to become a women’s health practitioner, I learnt about the power of whole foods, and how disruptive UPF (ultra processed foods) can be!

So - after switching up my lifestyle (food being a part of the equation) - it made a HUGE difference to how I feel…and thankfully, no more crippling symptoms YAYYYYYY!

BUT - it’s really hard finding whole food focused foods - which is why I’ve started this little supermarket swap series!

So…this week in I dug into some delicious snack options, showed the yoghurt options I pick (because Lordy lord the other ones were expensive and actually not as nutritious as the alternatives I showed!)…and finally, THE NEW ICE CREAM RANGE.

On the note of ice cream, I bought all 3 options and will taste test them all for you, because… are they just a insta hype with good ingredients?! Or do they pass the taste test too?? Follow along on .richards to see!

p.s. as always these swaps are what work for me and I always encourage you to do your own research and find what works best for you, your lifestyle and your budget xox

See you next time!

31/05/2026

Supermarket Swaps 🧄✨

These two products sound exactly the same and are almost identical in price…but the ingredients are very different!

The reason I care so much about labels isn’t just because I think it’s MENTAL how many extra ingredients are in normal products these days. It’s because they genuinely dictate whether or not I have flare ups.

For 10 years I was crippled with inflammation, endometriosis pain and relentless periods. Back to back surgeries. Told nothing would work because my condition was chronic (lifelong, no cure.)

After wallowing for a few months, I signed up to a women’s health practitioner course to understand the female body, hormones and how lifestyle changes impact everything. I thought it was too good to be true…HOW could wholefoods > processed make THAT much of a difference??

Well…changing to a 90% wholefood diet (along with all the other pillars like sleep, stress and movement) transformed my life. I don’t have the pain I used to. My periods are manageable. And (touch wood) no more surgeries on the cards.

A big part of this was digestion. I found that gums, sugars, preservatives etc all made me bloated, constipated and inflamed.

It might sound crazy to people who have zero impact with these additives. But for me it’s been life changing, so I share my swaps for anyone else looking for the least processed options!

Save this for your next shop 🛒 and follow along .richards for more!

29/05/2026

My anti-inflammatory summer dinner party menu ☀️🥗✨

When the weather gets this warm, I naturally crave food and drinks that are healthy, fresh and FULL OF FLAVOUR - so if that’s a bit of you, feel free to steal my menu!

P.s a healthy drink swap from alcohol / fizzy drinks full of sweeteners that I’ve made is ! It’s flavoured sparkling water but all natural - and I am OBSESSED with the cucumber, mint and lime flavour! You can grab yours from Sainsbury’s or Tesco.

FOODIE BITS:

For mains, I served my roasted vegetable salad that’s packed with fibre, plant protein, and nutrients, which helps support digestion, energy, and was a big hit with my guests. I couldn’t stop dipping into the dressing, so I’d love for you to give it a try!

Roasted Veg
1 red onion
2tpsp tahini 2tpsp tahini
For the roasted veg
1 red onion, cut into wedges
2 medium carrots, peeled and chopped
1 zucchini, chopped
1 red pepper, sliced
1 yellow pepper, sliced
1⅓ cups/200g butternut squash, peeled and cubed
2 tbsp olive oil
/½ tsp ground cumin
½ tsp smoked paprika sea salt and freshly ground black pepper, to taste

Tahini Dressing
2 tbsp tahini
1 tbsp lemon juice
1 tsp honey
I small clove of garlic, minced 3-4 tosp water (if needed)

For the Salad Base
100g cooked lentils (Puy or green)
One 14oz/400g can of chickpeas, drained and rinsed
2½ to 3 cups/75g arugula or spinach
I tbsp chopped flat-leaf parsley
2 tbsp h**p seeds
2 tbsp pumpkin seeds

Methods in the comments - let me know if you give it a go!!

summerparty

28/05/2026

I SAID WHAT I SAID…

P.s. tagged all my fave doctors to follow at the end because they give fab advice - and help with advocating for yourself!

I’m not saying get your health advice online. I’m saying the REASON so many people ARE looking online is because they’re being dismissed, turned away, or can’t even get appointments… so wtf are people supposed to do?!

I truly think shared real experiences CAN be powerful. Seeing people talk about symptoms of endometriosis, PCOS, PMDD etc has helped so many women realise “hold on… maybe this ISN’T normal.”

That was literally my experience with endometriosis for 5 years.

Sometimes seeing a video helps people finally advocate for themselves and go to a professional saying “hey, could this be what’s going on?” and that can change lives.

BUT… where it gets messy is health anxiety, misinformation and clickbait.

It’s really easy to watch content, relate to symptoms, and suddenly convince yourself you have a condition. And THAT’S where taking all your advice from creators online becomes dangerous.

So what’s the answer…as always, balance and common sense.

We need doctors who actually listen.
Better education around women’s health.
Shorter waiting lists.
Less dismissal.

But we also need critical thinking online because not every creator is qualified, not every symptom means disease, and not every viral video is fact.

People are searching online because they’re desperate for answers. That isn’t wrong. But online content should support conversations with professionals, not replace them.

P.s. it’s also why I love more doctors posting online! Some of my faves are:






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 …

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