Harri Bold Health

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: [email protected]

16/06/2026

Perimenopause obviously isn’t your hormones quietly winding down simultaneously 😅

Progesterone starts sneaking out early, so some of the first symptoms you’ll start noticing are generally:

🌙 Poor sleep
😬 Anxiety
😡 Irritability
💔 PMS symptoms
🧠 Feeling wired but tired
🩸 Shorter, heavier cycles

Whilst oestrogen is still popping in and out like an unreliable old mate, which can look like:

🔥 Hot flushes
🤧 Histamine reactions (itching, rashes, worsening allergies)
😵 Brain fog
🤯 Migraines/Headaches
💔Low libido

These symptoms will fluctuate, which is why chucking in a tonne of herbal blends of wild yam, may be an absolute s**t storm for your symptoms.

Some months you feel like you’ve got your s**t together... 💪
..and other months you’re googling whether it’s legal to move into a cottage in the woods and never speak to anyone again (this sounds like a legit life plan to me) 🤷🏼‍♀️

Follow for hormones, muscle & metabolism after 40.

09/06/2026

If you’re 40-something and still chasing exercise to “burn calories”, you’re doing yourself a huge disservice.

And no wonder exercise feels fcking miserable

Your workouts should be:

💪 Building muscle (your metabolic superpower and game changer for body composition)

⭐️ Improving insulin sensitivity

🦴 Increasing your bone density

💥 Making you a fcking force to be reckoned with
... not serving as punishment for a prosecco-fuelled weekend. If this is the way you operate, you will be chasing your tail.

🤷🏼‍♀️ Unless, of course, your goal is to tank your metabolism and your hormones, then crack on with the restriction and punishment. Fill your boots.

Anyway, Sandra’s off to ruin herself on the StairMaster.

I’m off to build some quads and a kick-ass metabolism.

I know who I’d be following 😉

08/06/2026

The internet has women over 40 doing some truly questionable s**t in the name of fitness 🫣

These are the 10 exercises I’d keep.

👉Deadlifts - can be barbell, kettlebell, dumbbells.... a properly trained hip hinge is key for lifting anything from the floor (you’ll also build a strong ass, hamstrings and back).

🔹Split squats - We rarely move with two feet on the ground (unless in some sort of drunk shuffle), so unilateral leg strength is key for walking, running, balancing, styling out the fact you stacked it

👉Oblique twists - performed with heels up or down, depending on your hip flexor strength. With resistance training, you should always be engaging your core, this adds rotational strength

🔹Single arm press - can be done sitting, standing, kneeling.... get it done. This is how you move annoyingly heavy objections up the loft ladder. I prefer single arm presses as they’re a more forgiving than a barbell for your lower back

👉RDL - anyform of stiff-leg deadlift, staggered, single leg, banded, load up those hamstrings and get balancing

🔹Single arm row - a really transferrable upper body pull and a big win for your lats. Get really fcking good at these as a foundation.

👉Bench press - I prefer DB bench press for the extra challenge in terms of stability. If you fall flat on your face, you will need this pushing strength to get your ass up.

🔹Goblet squats - transfers to sitting, getting up out of chairs and lowering yourself onto the toilet, you do not want to lose this strength. Also good for a perky butt, and more useful than 1000 hip thrusts per week.

👉Facepulls - cables or band, help to correct a hunched posture (bet you’re hunching over your phone right now ;)

🚶🏼‍♀️ Walking - your active muscles gobble up glucose without needing insulin. This makes it a powerful tool for improving insulin sensitivity which declines as oestrogen levels decrease

💪 The more muscle you have the higher your insulin sensitivity will be. So the overarching goals are to stay strong, build muscle and be fcking resilient :)

🙋🏼‍♀️ what would be your ride or die exercise?

06/06/2026

Yo-yo dieting will gradually tank your metabolism (this is our built in survival mechanism, it’s not in our interest to use stored energy (body fat) when there isn’t enough coming in to fuel basic bodily functions.

It will also put you into a catabolic state (the weight you eventually see shifting on the scale is muscle... not fat) - this is why you will not see sustainable changes in the way you look and feel, without prioritising muscle building.

Those days when ‘you fall off the wagon’ and ate some bread (god forbid!), your body lives for those days, they’re actually what’s keeping your metabolism afloat

So next time you’re thinking ‘I’ll start monday’ with another miserable 1200 calorie diet...remember that you can’t ‘out-deficit’ a sluggish metabolism.

The shrinking and starving mentality is doing sweet FA for your body, confidence or relationship with food.

It’s time to start building a strong resilient body with a kick-ass metabolism. For this you need to BUILD muscle and enough fuel for a grown-ass woman.

If you’re done with the shrinking and starving approach, drop a 💪 below

Thought it was probably time I introduced myself properly 🙋🏼‍♀️If any of this sounds uncomfortably familiar 👀 give me a ...
04/06/2026

Thought it was probably time I introduced myself properly 🙋🏼‍♀️

If any of this sounds uncomfortably familiar 👀 give me a follow

We’ve got some dots to join.

02/06/2026

The answer’s a lot less black and white than Instagram would have you believe 🙄

First port of call is always your GP if you’re concerned about any symptoms.

But if you’re still not getting answers, dig a little deeper.

Your 40-something body eventually stops rewarding punishment workouts in the way it used to.Which is mildly fcking incon...
30/05/2026

Your 40-something body eventually stops rewarding punishment workouts in the way it used to.

Which is mildly fcking inconvenient when the fitness industry is still screaming train harder, sweat more, burn more calories!.

Turns out body composition after 40 has a lot less to do with flogging yourself into the ground and a lot more to do with building muscle, recovering properly and fuelling a body that’s no longer interested in surviving on caffeine and cortisol.

If your nervous system is on the back foot, you’re essentially in fight or flight, which puts your entire fcking cascade of your beautiful hormones in limbo (the last thing you need!)

At some point, the goal has to shift from burn more to build more - more strength, more resilience and a body that actually feels good to live in again.

Follow if your body’s stopped bouncing back and “just train harder” can politely fck off.

29/05/2026

Because yes, ice cream causing blood sugar drama is hardly headline news. 👀

🫪But here’s the bit women don’t see coming:

🚶🏼‍♀️ Everyone’s harping on about walking after meals, and it is a great tool... BUT if your sugar levels are already rocky, this can exacerbate a hypo (blood sugar in your boots)

🥛 Dairy can cause a crazy high insulin response, so eating lots of dairy sources of protein can back-fire for blood sugar stability.

🍬’Sugar free’ sweeteners can still trigger an insulin response (it’s so sweet, your body thinks there’s sugar coming). Don’t be fooled wthat sugar free is better for blood sugar balance and insulin sensivity

⏰ extended fasts during the day or going extremely low carb can lead to hypos at night

🌱 Berberine is a powerful tool for lowering blood sugar, but can cause hypos in some folks, especially when not combined with substantial carbs. Tread carefully and always check it’s safe for YOU to take (same for all supps)

🌱 Ashwagandha can support adrenals (in times of stress) and help lower blood sugar, but if your level are already rocky, this can send you into a night time hypo.

💪 Having higher muscle mass is your absolute superpower for efficiently using glucose and increasing your tolerance for carbs (metabolic flexibility for the wine), but overtraining and poor recovery will contribute to blood sugar chaos

👻Lower sugar levels are not always better, if your constantly on the verge of dipping too low (this is also stressful for the body to maintain), so longer fasts are not always helpful

After 40, your body tends to stop rewarding the same old bulls**t wellness habits

👉Which is exactly why cutting carbs, doing crazy-long fasts and necking ten thousand supplements often misses the point.

👉The trick isn’t forcing your body to respond to habits from your 20’s and 30’s - it’s understanding the shift and what’s actually tripping you up.

Follow if your body suddenly feels harder to manage and you’re done guessing 🙋🏼‍♀️

27/05/2026

There’s a reason your 40-something body stopped giving gold stars for flogging yourself on the fcking treadmill 👀

That’s because you have to kick your body out of low-key SURVIVAL MODE to see body composition changes.

And no, I don’t mean your body thinks you’re stranded in the wilderness hunting squirrels.

I mean:

😅Under-eating during the day (99% of the time i’m telling my clients to eat MORE not less)

😅Rocky-ass blood sugar

😅Poor sleep

😅Silent stress (the type that’s always lingering, making you feel slightly on edge)

😅Smashing your training, but not even giving a second thought to your recovery.

👉Your body is very good at prioritising your survival, which is why more cardio and eating less stops being the flex that diet culture promised.

🤪Because your body starts adapting.

👉Your thyroid function downregulates (lower metabolism)

👉Your insulin sensitivity decreases (holding more body fat in places you never used to)

👉And you’ll be in a catabolic state, aka breaking down muscle tissue (the very thing you need to change your body composition)

🔹Translation: a body that feels under threat is usually far more interested in coping than changing.

🔹Support the body first.
🔹More food.
🔹More recovery.
🔹More muscle.
🔹Less punishment.

Body composition will follow.

🤠Cowboy boots always optional (might as well be here for a good time)

Follow if your body’s stopped bouncing back and you’re over being told to just try harder.

26/05/2026

I’m gonna say it.... who signed us all up for this weird little agreement that feeling crap after 40 is “just aging”?

What a load of bo****ks!

😫Having to dig deeper and deeper into a calorie deficit to see any results.

😫Or trying to follow the 19th variation of fcking macro split, when all you can think about is chilling out with a snack and a cuppa

😫Feeling like your body became someone else’s overnight and that “middle aged spread” is something you’re supposed to politely accept whilst avoiding mirrors, photographs and jeans that used to fit

😫Crying into your cottage cheese, wondering if this is your fcking life now

😫Exercise betrayal, where workouts leave you completely fcking drained and inflammed, instead of feeling buff and formidable 

😫Waking up at 3am, wondering if you’re an awful human for forgetting your ‘bags for life’ at Sainsbury’s last week.

😫Being told this is all “just aging” when your body’s been waving a growing collection of little red flags for fcking years.

🚫Nope, I refuse to normalize any of this. 

And deep down you know there’s more to life than digging yourself deeper into a miserable diet of boiled protein and lettuce. 

🤔This isn’t about finding new ways to punish your body into submission, it’s about looking under the hood to support systems that really move the needle:

🤩Blood sugar balance (this is always the first domino)

🤩Your gut and detox pathways (healthy daily poops are a big part here) 

🤩Your nervous system (a stressed body will work against you in everyway)  

😎Start with these areas and the whole cascade of hormones will love you for it :)

💙Here’s to sacking off ‘it’s just aging’ and feeling like yourself again :)

Follow for realistic women’s health support that actually connects the dots.

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