The Endo Spectrum
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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 …
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 🤣🤣
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
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
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 ⛅️
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
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