Harri Bold Health

Home
United Kingdom
Clapham
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

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!

12/03/2026

But do care that you’re strong as fck.....

1. your aging parents who need those old garden tiles shifting for the 100th time

2. your pi**ed mate who needs a leg-up when they locked themselves out

3. your doggo when they get too old to climb the stairs

4. the massive bag of dog food, that definitely weighs more than said dog

5. your kids/nieces/nephews who you can still piggy back even though you’re the shortest in the family

6. that little old dear who can’t get the tins of custard into her trolley

7. your friend’s toddler who insists on being launched into the air 47 times

8. that jar of branston that thinks it’s well hard

9. your metabolically healthy midlife self who isn’t struggling with insulin resistance and raised lipids

10. your nimble as fck 80 year old self

Being able to wake up everyday, and get strong and handy as fck is a priviledge, don’t waste it!

09/03/2026

😊 So grateful to finally be in, only took us 9 months 🤣 🏡

04/03/2026

This guy 🙌

03/03/2026

What else would you add to your betrayal list??😅

28/02/2026

1) The fella and I looking cheesy (in Devon)

2) Dora the explorer (aka Brian) 🐶

3) Sadly said goodbye to Uncle Jim

4) Full valentines w💘nker

5) Bad-ass windmill for Auntie Nic’s 80th

6) Finally exchanged (cheers lucky cow) 🏡

7) The best fury yoga buddies

8) London Broncos (get in lads!)

25/02/2026

When these 5 factors are solid, I know we’re cooking!

We’re out of survival mode and progress is inevitable 👌

And the best bit, not one of these factors revolves around the scales, or letting them dictate your progress. 🖕👊

22/02/2026

Still punishing your midlife body with smaller and smaller portions?? We need to have a fcking word mate 👀

But ‘ooooo you must be missing calories you didn’t track’ .... (do one skinnytok)🖕

Fixating on being in a deficit completely skips over the factors that actually move you towards your goals and feeling confident in your body… 👀

(hopefully the goal is not to be a helpless waif of a human, been there…the t.shirt is fcking tiny and your zest for life goes AWOL) 😒

Over the years, your hormones were busy rewriting your playbook (quite fcking liberating to move away from the calories model if you ask me)🤝 It’s time to pivot and focus on the things that actually move the needle, because..

🚫A calorie deficit’s not gonna help you to balance your blood sugar and improve your insulin sensitivity. This is fcking key for the body composition changes we see during perimenopause (and yes I’ll keep preaching this until your afternoon slump packs its slumpy little bags and fcks off) 🖕

🚫 ‘burning more than you consume’ 🖕is not gonna reduce your stress levels (and before we start hating on cortisol, it’s not the bad guy but we’re gonna feel like a sack of s**t if it’s always on speed dial )

🚫Less calories are also definitely not gonna keep you satiated with steady-as-fck energy between meals (so that you can avoid the insatiable hanger!)

🚫 And eating like a fcking bird certainly isn’t gonna quieten the food noise, boost your metabolism, balance your hormones or revive your mojo...

🧐See how none of this is about ‘eating too much’?

👉So here’s your cue to stop obsessing over calories and start supporting your body properly. Add the god-damn fats, fuel your workouts, protect your muscle, prioritise your nervous system, sleep and recovery....

❤️Stop apologising for nourishing yourself and start showing your body some love you magnificent midlife legend 🙌

04/08/2025

Here’s the wild thing about metabolic syndrome....

… you might not even realise you’re already struggling with it.... 😅

😅Metabolic syndrome is essentially a cluster-f**k of conditions which increase the risk of:

❤️‍🩹 Heart disease

🍬 Type 2 diabetes

🧠 Stroke

😵‍💫 Fatty liver disease

The 5 key risk factors include:

1️⃣ Raised blood pressure

2️⃣ Abdominal obesity (waist circumference above 102cm for men and 88cm for women)

3️⃣ Elevated triglycerides (you’d ideally want them to be below 1 mmol/l)

4️⃣ Decreased levels of HDL (ideally above 1 mmol/L)

5️⃣ Raised blood sugar.

👉👉 I’d also be looking for elevated liver enzymes and elevated fasting insulin (both indicating insulin resistance).

Are the signs already there..... and your markers creeping up…. Your waistline creeping out ?? 😅

And I’m all for people having curves… but storing weight around your waist is a big red flag for your health. 🚩

Is it time to turn this ship around ⛴️ ?? Because your body won’t always be able to bounce back! 🫣

Address

Clapham

Telephone

+447875409889

Website

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

Alerts

Be the first to know and let us send you an email when Harri Bold Health posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Harri Bold Health:

Shortcuts

Want your practice to be the top-listed Clinic in Clapham?