Harri Bold Health

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Harri Bold Health

Bold Health is an online coaching service run by Nutritional Therapist and trainer Harri Bold

Helping 40+ women build strength and a kick-ass metabolism

No diet culture. No calorie counting

300+ women coached

If you're interested in a FREE DISCOVERY CALL to discuss how I can help you achieve your goals, send me a message on: harri@boldhealth.co.uk

21/04/2026

If you’re keen to see what your levels are looking like, comment ‘CGM’ and I’ll send you a link for the starter pack I use with clients.

16/04/2026

Low carb can eat a bag of... doughnuts....

Metabolic flexibility is the real hero. Being able to eat carbs without shooting your blood sugar through the roof.... or a massive rebound dump in insulin.

You don’t get that by training your system to endure low carb.

Hell, if you’re stressed and low carb (possibly low on everything if you’re chasing a calorie deficit), your body will make more glucose anyway to survive the ‘threat’ (via a few nifty mechanisms such as glycogenolysis, gluconeogenesis and reduced insulin sensitivity).

Kinda counter productive!

Having the ability to handle carbs without setting off the roller coaster, the crash, the cravings. That’s the real flex....

And that’s achieved through efficient metabolic flexibility, being able to tap into all fuel sources, including carbs.

And guess what is going to give you the metabolic egde...

Not a supplement

Not carnivore

Not a fcking peptide

Not a keto diet

But MUSCLE. More specifically building it and using it.

Active muscle gobbles up glucose without the need for insulin.

So if you are in the game of trying to improve your metabolic health through insulin sensivity (and you should be), muscle and movement are your priority.

That doesn’t mean you have to train for hours each day or hit a weekly marathon to get the benefits.

But strategic strength training and walking are two of your most powerful tools for metabolic health and flexibility.

So eat the carbs, lift the weights, do the walking :)

13/04/2026

41 🥳

❤️ caught up with family and friends
🐶 walked the hounds
🏉 watched the rugby
🥘 ate lots of great food
🪴 planted one million plants

😊 ❤️ ###

01/04/2026

What did I miss…..?

29/03/2026

This whole ‘fibre maxing’ trend is a little out of control…

24/03/2026

And this isn’t even including all of those barely scraping the ass-end of borderline results.

My biggest recommendation is ‘be that guy’, don’t take normal for an answer. Ask what they’ve tested, get a copy of your results.

And Listen to your body!

23/03/2026

💥 I stopped tracking, weighing and measuring every damn thing I ate

👻 I reintroduced foods regardless of their calorie content

🤖 I stopped saving all my calories for the end of the day and started eating breakfast again

👉 I got ahead of my cravings and blood sugar crashes

🤡 I swerved the 3pm energy slump by eating like a grown-ass woman with proper meals rather than surviving on ‘picky bits’ and caffeine

👹I shifted away from the low calorie sweeteners that were driving up my insulin and ghrelin

👾 I stopped waiting until I was fcking starving to eat and started eating in line with my hormones and body clock

👽 I stopped taking ‘everything is normal’ for an answer

🧙🏻‍♀️ I finally unpacked what was really going on with my cravings and bloating with functional lab testing rather than assuming that every food hated me.

👊And do you know what.... not only did the food noise vastly reduce to something I just chuckle at every now and then, but my body bounced back.

😎 I felt like myself again, mojo, health, metabolism... all ticky along nicely without tracking a single calorie.

If you need help with all of this, my DM’s are open 🙋🏼‍♀️

19/03/2026

👋🏻 If you grew up in the era where we feared ‘getting bulky’ it’s pretty fcking empowering to be encouraged to lift heavier and build strength.

💪 You might have been taught to progressively overload with heavier weights to encourage muscle growth.

😅And yes if you’re still using tiny dumbbells for every exercise, you’ve probably plateaued in seeing changes in body composition (muscle definition) and DO need to lift heavier.

🤡But there’s a flip-side to this, after the beginner gains where you realise you’re actually a secret bad-ass and can lift waaaaaay more than you thought, you will hit a ceiling with lifting heavier.

🤪😣So if you’re hissing and dribbling, whilst grinding out reps and having to break up your sets, you’ve probably hit that ceiling and it’s time to train a little smarter (before you injure yourself and are back to square fcking one).

🧐And here’s what you’re missing....

🚫Progressive overload is not just about lifting heavier.

You can also encourage muscle growth by:

💥Increasing time under tension (this looks like slow eccentrics, pauses, tempo reps)
💥Improving control of reps (eg taking out momentum/bouncing between reps)
💥Increasing volume within a given session (sets, reps)
💥Improving range of motion (eg squat lower)
💥Reducing rest time between exercises/sets

👉If you spend a decent block on one or two strategies above, you will see changes in body composition and eventually be able to lift heavier again too (increasing time under tension is great for building strength)

💪So keep building, just know that doesn’t have to be continuously lifting heavier and smashing yourself for hours in the gym each day.

👊It’s about training smart, prioritsing recovery and eating ENOUGH food! (another big reason women don’t see the changes they’re hoping for)

🙋🏼‍♀️If you’ve hit a plateau or are just starting out and feel a bit daunted by all of this, give me a shout.

😎It would be my pleasure to help you become one of those annoyingly strong women who casually carries all the shopping in one trip

15/03/2026

Happy Mother’s Day JB ❤️ ❤️ ❤️

Love you, thank you for everything 😊 ###x

14/03/2026

Who else is ready to flip diet culture the bird ?🖕

13/03/2026

👉We hit our mid to late 30’s and every change in hormones is instantly associated with perimenopausal symptoms... 🧐

😅But there’s plenty of other chaos playing into hormonal changes, including:

🤡Over training
☠️Uder eating
👹Imbalanced blood sugar
😈STRESS

😱These throw our bodies into fight or flight= production of stress hormones prioritised over s*x hormones and metabolism (our thyroid can take a hit too).

At 35 I bought my first flat, and man did the stress take my hormones into a downward spiral, see ya later healthy progesterone and T3 (active thyroid hormone).

The symptoms:

📅 Unpredictable menstrual cycle
🩸Heavy AF periods
😭 Low mood and anxiety
🙎🏼‍♀️Thinning hair
🥶 Extreme sensitivity to cold (this is always a red flag for me)
😡Late luteal RAGE
⬇️Zero mojo
😵‍💫Difficulty concentrating/brain fog
😴 Broken sleep

Looks a lot like perimenopause, but the underlying cause was stress.

5 years on and I’ve spent 9 stressful months buying a house, but I was one step ahead this time...

Here’s the tools I use to support my nervous system (and hormonal balance):

💥Breathwork (few simple rounds of block breathing)
💕Movement with the breath (yoga/pilates)
💪Strength workouts that helped me blow off steam without smashing my adrenals
🩵Ashwagandha (this is my go-to for adrenal support) - **it interacts with some medications and isn’t suitable for everyone**
☕️Minimal caffeine
🥂Minimal alcohol - last thing you need is a taxed liver and mega swings in dopamine
🍱Eating enough (if you grew up in the 90’s enough is plenty more than you think!)
🥙Prioritising foods that will keep my blood sugar stable of fck
⏰ Not going more than 4 hours between meals during the day

And it worked a treat :)

👊So this is a reminder, that not every symptom is perimenopause, and trying to thrive in fight or flight is never a win for your hormones.

👉Even if you are in the middle of peri chaos, stress is a big deal and one of the first things to tackle!

Address

Clapham

Telephone

+447875409889

Website

http://www.boldhealth.co.uk/

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