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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.

17/04/2026

Burning my money would have been more useful 😅 ad

SOOOO we’re still here, trying to figure out this acne (and newly diagnosed rosacea) because why have one skin condition, when you can have 2?!

Anyway, I did the sensible thing - went to see the experts (in this case, a dermatologist) - who couldn’t have cared less what I had to say.

DESPITE showing my data, which clearly showed strong links between stress and flare ups, he completely dismissed me, the data - and said there’s ZERO link between stress and acne.

Now don’t get me wrong, some very not-stressed people still have acne, it’s not a given they go hand in hand. However, for the human sat In front of him that day…ME …there was.

It kills me that I wasted money on a doctor who only wanted to use the strongest of medications, had no consideration to my fertility, or what I as an individual was comfortable with - BUT - in that moment I knew he wasn’t the one for me! So I took myself to another doctor, who instantly recognised from both our chat + data (thank you for tracking my every move!) and nervous system support is no.1 on our list! I’m not saying no meds ever - but o want it to be a last resort, not a first port of call.

ANYWAY - we live and we learn … and my top tips are:

1. Advocate for yourself - you deserve health and happiness!!
2. Track your symptoms - is my fave, it’s been the most useful and I love that you can try it for free for 30 days to see if it’s for you (you can’t do this with many others!)

Comment “TRIAL” and I’ll send you the link to a 30 day free trial!

12/04/2026

This on repeat ❤️

I’ve been struggling with inflammation recently after 3 months of my nervous system firing away - so spending time in nature has been my ‘prescription’ - I post tips daily so follow me here on .richards if you need some loving ❤️

No food changes - no workout changes - just calm.

P.s please tag the OG creator - the template was on edits and LOVED it but now can’t find her 😭

11/04/2026

My top 5 horror movies…sound familiar? Let’s me friends x .richards

1. Misdiagnosed for 5 years

2. Diagnosed (finally) with endometriosis (incurable)

3. Had the wrong surgery

4. 13 years of acne

5. Petrified my inflammation will come back after 2 years of no flares

🫦

March madness… it was a big month.Whatever your March looked like, take what worked and leave what didn’t. Here’s what w...
01/04/2026

March madness… it was a big month.

Whatever your March looked like, take what worked and leave what didn’t. Here’s what went down for me…

THE GYM
Back in the gym and feeling strong again. Movement has been a game changer for my mental health and inflammation. Even on hard days, showing up helps.

ENDO UPDATE
That “random” armpit lump might actually be endometriosis. Wild. Full update soon, but a reminder that endo is not just menstrual, it’s full body and can show up anywhere.

MY SKIN
Still deep in stress flare ups. The smallest things are setting it off. I have been testing a nervous system regulator to see if it helps. No change yet, but I will keep you posted.

NANA TURNED 85
The ultimate queen. She showed us what a strong woman looks like and I am so grateful to still have her. She loved her cheeky birthday card.

I WAS ON THE TELLY
“Mam quick, I’m on the telly!” Still can’t believe I ended up on TV. Everyone was so kind and it felt so lush speaking Welsh again. Catch me on soon!!!

THE CAULIFLOWER MOUSSE
A reminder not to trust every influencer. The 2 ingredient cauliflower chocolate mousse was not it. Absolutely mingin, and I will eat anything.

NEW OBSESSION: RAMEN
Been obsessed with making ramen. Nutritious, tasty, and so easy. My go to comfort meal that actually makes me feel good.

BELLA UPDATE
She’s settling into the new house so well. Loving her walks and making dog park friends. Seeing her thrive has been everything.

FOUND REBRAND COLOURS
Got Bella a new leash and now I’m obsessed with the colours. So obsessed I want them for the Found rebrand. You all agreed too. Big things coming.

FAITH IN HUMANITY RESTORED
Delivered a talk on endometriosis and women’s health at work. The conversations were incredible, especially hearing men want to understand. This is the change we need.

APRIL
Take what worked, leave what didn’t. Here’s to a fresh start.

aprilreset

01/04/2026

The annual reminder for those lucky enough to not have fertility at the forefront of their mind 24/7 😅 p.s. share this to your stories so your pals can get the memo 💫

I think it’s LUDICROUS I have to post this ever year - but time and time again you see these stupid pregnancy reveals, and last year it was the WORST it’s ever been (I’m sure you know who I’m talking about 🤮)

Whether you have something like endometriosis, PCOS, been through egg freezing…or in general worry about fertility - you know how hard it can be to deal with pregnancy announcements in general - let alone FAKE ONES 😭

So - use April fools for what it should be - a fun day to play pranks, joke, and mess with your mates…there are so many ways to be funny, and fake pregnancies aren’t one of them. More on this on .womenshealth today 💫

Ad Your gut and your hormones need to be best friends…because when one is off, the other one spirals too! This is import...
25/03/2026

Ad Your gut and your hormones need to be best friends…because when one is off, the other one spirals too! This is important for everyone but ESPECIALLY those of us dealing with endometriosis! 

A quick explanation on why: a group of gut bacteria (called your estrobolome) are basically uncharge of activating, deactivating or recycling your oestrogen (YES this happens in the gut!). So, if our estrobolome if off…our oestrogen can go haywire and for those of us with endo, this can be a nightmare! 

One of the best ways you can support that gorgeous group of bacteria, is by FEEDING YOUR GUT..specifically pre and probiotics! 

PREBIOTICS are the food for your good bacteria. Think of them as fertiliser for your gut and you can find them in things like:
garlic, onions, leeks, bananas, oats and asparagus! 

PROBIOTICS are the actual good bacteria. They help with digestion, reducing inflammation and supporting how your body metabolises oestrogen. You’ll find them in things like:
sauerkraut, kimchi, kefir, live yoghurt, miso and kombucha.

The issue is,..are we realistically eating ALL of these foods every single day? Probably not - I struggle with this too! Im food first always, but for as something as important as gut health, this is where I supplement (I only supplement with 2 things - so this is a bid deal for me!) 

I specifically take Epetōme (if you comment “epetome” I’ll send you the link to my one!) - the reason this is my fave and has been for well over a year is that: 

1. It’s a 2 in 1 (it’s both a pre and probiotic)
2. It’s only 1 capsule a day (nice and easy) 
3. It’s got everything I want in it - simple!! 

For anyone managing their hormones and gut health, I think it’s a no brainer! Remember - food first ALWAYS…there’s a ton of examples in this post, but if you need the extra help, then Epetōme might work for you too!  For someone managing endo and wanting to actually optimise my routine rather than juggling ten different supplements, it’s been a game changer.

womenshealth antiinflammatory hormonehealth endowarrior

22/03/2026

I hear you wanna lock in for summer? ⬇️

…if you’re new, my name is Sophie, and I’m obsessed with anti-Inflammatory living for overall health (inside and out) + it manages my painful periods and endometriosis.

It’s SO easy to slip out of routines that work for you (right there with you!) - so I always find resets help so much with this. Committing to just 30 days can CHANGE YOUR LIFE!!!

So will you do it? Commit 30 days to feeling the best version of yourself?

Start now, start tomorrow…or start on April first if you need that new month feeling - whatever you do, just START!!!!

My reset is in the post but if you want a step by step guide + over 80 anti-inflammatory recipes that are 100% wholefoods as well as gluten and dairy free - you’ll love my anti-inflammatory 30 day reset book!! Just comment CHANGE and I’ll drop you the link!

Ad Wellness trends I’m DITCHING... the data was surprising 👀I used my to test which wellness trends were actually worki...
19/03/2026

Ad Wellness trends I’m DITCHING... the data was surprising 👀

I used my to test which wellness trends were actually working for MY body, but there’s one trend I’m staying away from for now (peptides!)

DITCHING:

🚫 Peptides - Not saying they’re bad, but people are ordering from non-regulated sources and taking random dosages. HIGHLY unsafe. Please see your doctor first!

🚫 HYROX - Don’t come for me... but my WHOOP scores plummet and my inflammation skyrockets every time. Recovery is red for DAYS. If it works for you, amazing, but my body said no.

🚫 5am Club - The rigid routine gave me anxiety about having FUN with friends and tanked my sleep scores. Going to bed earlier didn’t even help!

🚫 Loud Gong Baths - Compared them to singing bowls and the data was clear. Singing bowls = lower heart rate. Gongs = the opposite. I’m sensitive to sound!

🚫 My Omega 3 - I know, shocking! But after deep diving with an expert dietician, the ratios and quality were completely off. Still searching for one that passes the test because omega 3 is an anti-inflammatory (slay) - but the supps on the market are…not so slay x

🚫 Protein Maxxing - I eat 120g+ daily but NOT all from greek yoghurt and cottage cheese. Your body wants variety! Especially for my dairy intolerant queens. So, upping protein is FAB but it doesn’t all need to be cottage cheese 😭

🚫 Obsessing Over Data - I used to have watches screaming calories and steps at me. Made me loopy. I needed data that REMOVES stress, not adds it…which brings me to…

KEEPING FOREVER:

✅ WHOOP - No loud screen. 2 weeks battery. Tracks what I actually need: recovery, strain, menstrual cycle insights, stress levels and workouts. It gives me guidance on when to push and when to rest based on MY data.

It’s been on my arm for over a year and it’s the best wellness investment I’ve made.

Comment “TRIAL” and I’ll send you the link for a FREE 30-day WHOOP trial! 🤍

healthylifestyle inflammationrelief

16/03/2026

A few years ago I was doing what so many women are doing right now:

Trying to figure out my hormones, energy and inflammation through Google, podcasts and random advice online.

Trying different supplements, changing my diet, starting again every Monday.

And honestly… it cost me years because I didn’t have clear education or structure around what was actually happening in my body.

That’s exactly why I created the Anti-Inflammatory Academy.

A place where women can learn about hormones, inflammation and gut health in a way that actually makes sense…and then implement it with guidance and support of our head coach.

Enrollment closes this Friday, and we intentionally keep the group small so everyone gets proper support.

If you’ve been wanting to understand your body properly and feel more in control of your health, this is your last chance to join this cohort.

Comment “ACADEMY” and we’ll send you the details 💕

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