Harri Bold Health

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Harri Bold Health Midlife nutrition, hormones, metabolism and strength with Nutritional Therapist and trainer Harri Bold No diet culture. No calorie counting.

Helping women 40+ build strength, support their hormones and build a kick-ass metabolism. No making health your fcking full-time job.

20+ years in health | 300+ women coached

Strength coaching • Nutrition • Training programmes

Interested in working together? See the options here:
https://www.boldhealth.co.uk/online-programmes

I’m most active over on Instagram: harri_bold_health

Follow for no-nonsense nutrition that doesn’t leave you feeling fobbed off. Let’s connect the midlife dots Harri Bold | ...
19/10/2026

Follow for no-nonsense nutrition that doesn’t leave you feeling fobbed off.

Let’s connect the midlife dots Harri Bold | Women’s 40+ Coach

18/10/2026

1️⃣ I aim for an 80:20 split: 80% whole foods and 20% whatever the fck I like

I’ve chased ‘perfect eating’ & life is sad if everything that passes your lips has to be ‘on plan’

2️⃣ I lift heavy things 3-5 times a week

Building muscle is how I’m nudging my metabolic health to the next level, helping my body use glucose (sugar) efficiently as my hormones shift

3️⃣ I get outside for morning daylight.

To anchor my body clock & give my sleep-wake cycle a fighting chance. I am a much nicer person and less ravenous if I have slept through the fcking night

4️⃣ I eat carbs

I pair them with protein, fibre & fat and I eat them last where possible (I’m not dissecting a bloody smoothie). When I eat cake, I EAT CAKE not a chalky high protein cake

5️⃣ I prioritise fibre & a daily dump.

Because I would rather not have all the beautiful work my liver & bile have done to package up oestrogen, for it to be re-fcking-circulated from the gut (also who wants to be fcking constipated?!)

6️⃣ I move after meals when I can.

Sometimes that’s a dog walk, other times it’s unloading the dishwasher, this is a big win for blood sugar balance, not a calorie burning hack.

7️⃣ I eat actual food, not diet food pretending to be food.

I’d rather not fill up on low-calorie substitutes full of artificial sweeteners which leave me nutrient poor and craving more crappy pretend ‘health food’.

8️⃣ I don’t use exercise to earn my dinner.

I train to build strength, maintain bone health and make sure future me can still do whatever the fck she wants.

9️⃣ I pay attention to how my body responds, not what I weigh.

Energy, sleep, recovery, digestion & strength tell me far more about how I’m doing than a bathroom scale

🔟 I eat enough. Full stop.

Because I’m not spending the next 40 years surviving on sad fcking salads... underfed, undermuscled and exhausted.

I’m not interested in shrinking my way through midlife. I’m here to build a strong, well-fcking-fed body that’s still doing everything I love at 70.

Follow if you’re done with diet culture & ready to give your future self a bloody good deal.

13/10/2026

The dandelions have got absolutely nothing on the little bastard that keeps appearing on my chin

As oestrogen levels fluctuate (and fck off), the relative influence of androgens (like testosterone) can become more noticeable 👀

These fluctuating hormones can also mean higher insulin levels which is the perfect storm for androgen production, and those rogue chin hairs.

Perimenopause, the gift that keeps on giving 🤣

Follow for more midlife real talk, minus the diet culture BS 💃🏼

12/10/2026

The irony is I’m the spider catcher in our house.

What DOES fcking scare me is women spending 20, 30, 40 years of their lives hopping from one diet to another.

Counting every calorie. Feeling guilty about a bloody sandwich. Starting another regime every Monday.

Imagine if we put half that energy into building muscle, fuelling ourselves properly and future-proofing our metabolic health (an army of sharp formidable old women)

Imagine supporting a metabolism that actually means you don’t need to even think about being on a diet, or tracking every bloody crumb you eat

Imagine being the generation that finally says f**k that to surviving on 1,200 calories

It’s time to step into your strong, resilient, confident and well-fcking-fed era.

Follow along if you’re ready to flip the bird to diet culture 💪

If you’re over 40 and fed up with being told to eat less, train harder and blame your hormones, you’re in the right plac...
11/10/2026

If you’re over 40 and fed up with being told to eat less, train harder and blame your hormones, you’re in the right place.

Follow for a different approach 💃🏼

07/10/2026

Let’s be real....
..it’s REALLY fcking hard to get up and smash a morning workout when your sleep’s gone to s**t.

So rather than flog yourself anyway (we don’t do that around here)...
... let’s look at why you’re getting the dreaded 3am wake-up??

And WHY is it so much worse after a few tipples?? 🍷 🥃 🥂

Wide awake, wired, heart racing and often a hot sweaty mess

The science: fluctuating oestrogen decreases insulin sensitivity

Meaning rockier fcking blood sugar

When this dips during the night, our cortisol comes to the rescue

Raising our blood sugar and waking us up.

Hence why you’ll be wired (and finding it near-fcking-impossible to get back to sleep)

This can be worse after alcohol...

Which initially suppresses a sugar spike (your body is busy clearing the alcohol)

But you’re more likely to have hypos (blood sugar dips) that night

And the next day (which is why you could graze all day after a night on the booze)

Not to mention that fact your liver is putting in a fcking shift and your histamine levels are probs higher.

The approach: become a day drinker..
.. kidding!

You have to get to work on balancing your blood sugar during the day

There’s no point taking a gobb full of berberine before bed and hoping for the best if your blood sugar’s been chaotic all day.

This looks like regular meals, not strong arming ridiculous long fasts or surviving on caffeine

It’s swapping HIIT for strength (especially if you train in the evening)

It’s plenty of protein and fibre at each meal/snack

It’s reducing stress (which can have just as much an impact on your blood sugar as what you eat)

And honestly a steady blood sugar can look very different from one woman to the next

Which is why I love a continuous glucose monitor.

(humour me, it will blow your fcking mind)

And seriously nailing this one thing (blood sugar) is really bloody worth it,

because everything else will become easier, including sleeping through the night 💃🏼

Ok sleep tight.

05/10/2026

Yes my dog is called Brian, yes she is a girl 🙄

And yes, I know that ball looks like she’s running about with a giant tampon 🤦🏼‍♀️

On a serious note, i don’t rate steps for the sake of steps…. For ‘burning calories’ (I actually don’t care if you track them or not)

I rate walking for its metabolic benefits

👉For blunting a blood sugar spike after meals (your active muscles gobble up sugar without the need for insulin) - this is a huge win

👉 For fasted morning walks - for clients with high morning blood sugar - this is about the only time I recommend any fasted exercise for women

Does it HAVE to be 10k steps, naaaaah. You don’t need to be obsessing over your watch.

The movement could also be cleaning your kitchen, hanging out the washing, hauling a load of s**t into the loft to be forgotten about.

Moving your body is such a bloody simple tool, we don’t need to over complicate it.

Side note: I’d love to know if you have a Brian?? 🐶 🐶

What did I miss? 😅
03/10/2026

What did I miss? 😅

01/10/2026

The 1200 calorie diet, the heroic ‘gold standard’ of weight loss.... originally promoted in 1910, by some kn****ad called Lulu. 🙄

Yup, you read that right....

Somehow, over a CENTURY later, we’re still being sold the same bloody weight-loss maths😬

The ‘science’ from an era when they thought it was a great idea to eat tapeworms and drink radium-infused water (great option if you want your jaw to disintegrate). 😅😅😅

And whilst a 1200 calorie diet may have worked for short-term results in our 20’s, our bodies are built to last, they’re built for preservation....💪

If we keep torturing them with extreme calorie deficits (and finding we have to go just a bit lower every time)....

… our bodies will eventually stop bouncing back

It’s honestly a crash course in metabolic f**kery. 💥

We are literally asking our bodies to:

🫣slow our metabolism (see ya later thyroid function)

🫣 hang on to every last calorie for preservation

🫣wreak hormonal havoc 

🫣use muscle for fuel 

(Amongst other fun stuff like losing hair and depleting bone density)

👉It doesn’t matter what macro split we follow, or how much freedom we have on our ‘refeed’ days...

if we continually tap into these extreme deficits for quick fixes, we will get to a point where we can no longer ‘out-deficient’ our sluggish metabolisms

🤡 Bottom line: 1200-calorie crash diets are a century-old scam that tank our hormones, trash our metabolisms and generally stamp all over our fcking zest for life!

Fortunately we do things differently around here…

Follow if you’re ready to retire the ‘eat less, try harder’ era for good 💃🏼😊

27/09/2026

After decades of dieting, most women don’t need another person teaching them how to eat less.

Or pointing out what you might have missed on your tracking app (infruiating watching coaches do this)

We’re already REALLY fcking good at eating less.

We can make a meal smaller.

Choose the lower-calorie option.

Skip ALL the carbs.

Ignore being hungry.

“Be good” Monday to Friday before eating half the fcking kitchen standing up on Saturday afternoon.

We’ve had plenty of practice.

What we haven’t necessarily been taught is how to feed ourselves without constantly trying to correct ourselves.

👉How to build a meal that actually reduces food noise

👉How to fuel a healthy metabolism (spoiler alert, it’s got nothing to do with what you didn’t fcking track)

👉How to eat enough to train, recover and build muscle.

👉How blood sugar, sleep, stress and hormones (the whole fcking motley crew) can all wander into the kitchen and start meddling with our appetite and cravings

👉How to notice what our own body is telling us without immediately reaching for MyFitnessPal and a 1,400 calorie target.

👉And how to make choices based on what our body actually needs, not just what we want it to weigh.

That’s the stuff I want you to understand.

Because the more you understand your own body, the harder it becomes for someone to convince you that bread is the problem and their 6-week juice diet is the fcking answer.

And frankly, I’d quite like to put a few more diets out of business. 😘

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Clapham

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+447875409889

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