Menopause can feel like an unexpected storm of hot flashes, weight gain, and hormone-driven headaches. In a recent episode of the Good Living Now Podcast, host Harold Leffall sat down with plant-based coach Nicole R’Shae Holiday to demystify menopause and share the holistic strategies that helped Nicole regain her vitality and confidence. Below are the key takeaways from their conversation.

1. Understand That Menopause Is More Than Hot Flashes
Many women assume menopause only means losing one’s monthly cycle and enduring occasional hot flashes. As Nicole explains, menopause (and the preceding perimenopause) involves a complex decline in hormones that can trigger:

• Unexplained weight gain around the midsection and back
• Chronic headaches (she logged 15–25 migraines per month for a full year)
• Insomnia, night sweats (though Nicole never experienced these), and mood shifts

Recognizing that each woman’s experience is unique is the first step toward finding relief.

2. Leverage a Plant-Based, High-Raw Diet to Ease Symptoms
Nicole has followed a plant-based lifestyle for nearly 15 years. When menopause symptoms began surfacing in 2022–2024, she discovered that simply maintaining her usual diet wasn’t enough—her body was accustomed to it. To address hot flashes and migraine frequency, she “upped the ante” by increasing her raw, nutrient-dense intake:

• Morning Ritual: A fruit-based smoothie or “nice cream” bowl with chia seeds, berries, and nuts
• Lunch: A giant raw salad featuring mixed greens, sprouts, cucumbers, tomatoes, and a homemade tahini dressing (or a low-sodium store-bought vegan dressing)
• Dinner: Light, hydrating fare (e.g., watermelon, a smaller salad) on days she consumed higher-sodium ingredients earlier

By flooding her system with antioxidants, vitamins, and plant enzymes, Nicole saw her hot flashes dissipate and her headache frequency dramatically decline.

3. Track Mindful Eating to Reverse Menopause Weight Gain
Weight gain around the belly and back can feel inevitable during menopause—even if you eat healthily and exercise regularly. Nicole’s “secret” wasn’t a gimmick; it was mindful tracking:

• She used an app (Chronometer) to log daily meals and match her caloric intake to her activity level.
• Rather than drastic restriction, she maintained a modest 200-calorie deficit most weekdays and allowed herself flexibility on weekends.
• Over 12 months, she lost 14 out of 15 pounds—focusing on how clothes fit and before-and-after photos, rather than obsessing over the scale.

This balanced approach—85–90% whole, plant-based foods and 10–15% occasional treats—empowered her to sustain weight loss without feeling deprived.

4. Strengthen Body & Mind with Exercise and Community Support
Exercise remained a non-negotiable for Nicole—she’s been working out her entire adult life. During her weight-loss journey, she:

• Continued lifting weights three to four times weekly (crucial for bone density and muscle preservation in menopause)
• Prioritized daily step counts (even chores at the elementary school where she teaches contributed to her goal)
• Embraced accountability through her “Shedding and Shine” coaching program, offering weekly check-ins and meal plans to support other women

Her point? Nutrition is roughly 80% of the battle, but consistent movement and sisterhood support complete the picture.

5. Pay Attention to Small Wins and Daily Rituals
Finally, Nicole emphasizes that “small wins” compound into sustainable change. Whether it’s fitting into a pair of pants that were once too tight or breaking a fast with hydrating watermelon and olives to replenish electrolytes, these moments build confidence. She encourages every woman to:

• Celebrate progress photos over weekly scale fluctuations
• Tune into hunger and fullness cues—don’t fall for “eat all the raw you want” myths if your body still stores excess calories
• Lean on a supportive community (online or in person) for accountability, encouragement, and resources

Join Our Health & Wellness Community!If Nicole’s journey inspires you, we’d love for you to become part of the Good Living Now community.

👉 Subscribe to our brand-new YouTube channel: GoodLivingNowPodcast
👉 Explore Harold’s supplements and wellness resources at www.thegoodlivingnow.com

Our podcast is dedicated to sharing real-life success stories, evidence-based tips, and supportive tools to help you thrive—no matter where you are on your health journey. Together, we can navigate menopause (and every life transition) with confidence, community, and compassion.
Stay bold, stay well, and welcome to Good Living Now!



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Nico Jordan’s Journey: Natural Strategies for Hair Loss and Alopecia
Hair loss and alopecia can feel isolating, but our recent Good Living Now podcast episode with Nico Jordan proves you’re not alone—and there are holistic steps you can take. In this conversation, Nico shares her personal story of dealing with significant hair shedding, the doctor’s diagnosis, and the natural approaches that helped her regain healthier, fuller hair. Below are the key takeaways and how you can apply her insights to your own wellness journey.

Recognizing the Signs and Seeking Support
Nico first noticed excessive hair loss in 2017–2018, when long strands began falling out in the shower. After years of attempting home remedies—aloe gel, fenugreek oil, onion-infused treatments—she finally pursued a medical evaluation. In 2020, a scalp biopsy confirmed alopecia. Though the diagnosis felt overwhelming, it also marked a turning point. Nico knew she needed a multifaceted plan: one that combined nutrition, lifestyle tweaks, and targeted hair care.

Embracing Plant-Based and Alkaline Nutrition
One of Nico’s most impactful decisions was to transition fully into a plant-based, alkaline-focused diet. Guided by a friend’s experience, she shifted from a standard vegan approach to a raw, alkaline regimen. Within 30 days of eating alkaline, raw meals and incorporating nutrient-rich foods—such as chickpea flour, leafy greens, and fresh fruits—Nico saw her hair feel noticeably fuller. She also completed a 40-day juice cleanse (watermelon for breaking the fast, with a couple of olives to satisfy her salt cravings), which left her skin glowing and her scalp refreshed. While individual results vary, her story highlights how nutrient-dense, whole foods can support hair strength, skin health, and overall vitality.

Targeted Hair Care and Gut Health
Beyond diet, Nico uses a combination of sea moss and moringa in her daily smoothies to nourish from within. For topical care, she applies Batana oil (a lightweight, nutrient-dense oil) and occasionally a hint of castor oil to maintain moisture without overloading her follicles. Rather than frequent washing, she opts for gentle apple cider vinegar rinses to cleanse her scalp without stripping natural oils. Most importantly, Nico emphasizes gut health—encouraging anyone experiencing hair thinning to begin by optimizing their digestion and microbiome, which can have a direct impact on hair follicles.

Realistic Routines and Self-Compassion
​Nico’s journey underscores that healing takes time and consistency. She tracks her progress with weekly measurements and photos, celebrating every small improvement. Exercise (weight training for bone health and daily steps) and stress management (breathing exercises, adequate sleep) also play a role in her balanced routine. Above all, she practices self-compassion—acknowledging that occasional treats or social gatherings might introduce minor setbacks, but tackling them quickly keeps her on track.

Join Our Health & Wellness CommunityIf Nico’s story resonates with you, know that Good Living Now is more than a podcast—it’s a growing community dedicated to real-life health transformations. We invite you to subscribe to our new YouTube channel for more episodes that explore natural, sustainable wellness strategies:
➡️ Subscribe now: youtube.com/@GoodLivingNowPodcast
You can also discover Harold’s carefully curated supplements and additional resources to support your journey at:
➡️ Explore more at: www.thegoodlivingnow.com
Whether you’re navigating hair loss, menopause, or chronic conditions, our community offers practical guidance, inspiring success stories, and trusted products designed to help you live your healthiest life—naturally and confidently.

Insights from health coach Robert Moore & host Harold Leffall

Why this conversation matters
​The American Cancer Society projects 2 million+ new U.S. diagnoses in 2024—the highest on record. While surgery, radiation and chemotherapy remain lifesaving tools, many patients still ask:
“What else can I do—right now—to support my body and mind?”
Plant-based health coach Robert Moore joined the Good Living Now Podcast to answer that question. Below is a streamlined recap you can read, save, and share.

1. Anchor your mindset first
Cancer is shocking, but it is not automatically a death sentence. Robert’s first request:
“Take a deep breath, lean on your faith, and believe your body was built to heal.”
That mindset powers every other choice you’ll make.

2. Detox your daily environment
“We live in a profits-over-people world,” Robert says, “and hidden chemicals add up.”

• Swap non-stick pans for stainless steel or cast iron.
• Choose fragrance-free, plant-based cleaners.
• Read labels on lotions, shampoos, candles—skin is your largest organ.

3. Shift to whole-food, plant-based meals
Cancer thrives in chronic inflammation. A diet built around fresh fruits, vegetables, legumes, whole grains and nuts/seeds supplies:
BenefitExamplesAntioxidants that protect cellsberries, leafy greens, cruciferous veg
Fiber to feed good gut bacterialentils, chickpeas, oats
Minerals that aid immunitypumpkin seeds, quinoa, Brazil nuts
A sample day Robert shared
MealWhat it looks likeBreakfastKale–banana–blueberry smoothie + flax seeds
SnackMixed berries + 2 Brazil nuts
LunchGiant rainbow salad, lemon-tahini dressing
SnackCelery & carrots with hummus
DinnerSteamed broccoli & cauliflower over quinoa

4. Hydrate like it’s therapy
Aim for ½ your body-weight (lbs) in ounces of water daily. A 160-lb person targets ~80 oz. Include water-rich produce (melon, cucumber, citrus).

5. Move—gently at first, but daily
Light to moderate exercise:

• Reduces inflammation
• Improves insulin sensitivity
• Releases stored toxins through sweat

Walking, gentle yoga, or resistance bands count.

6. Sleep: the “job-site” opens at night
Robert’s favorite analogy:
“You can hire the best architect, buy the best materials—if you never open the job site, the house won’t be built.”
7–9 hours of quality, restorative sleep is when your body repairs DNA, balances hormones, and resets immunity.

7. Lower the stress dial
Chronic stress floods the body with cortisol and adrenaline—fuel for inflammation.

• Practice 4-7-8 breathing: inhale 4 sec, hold 7 sec, exhale 8 sec, repeat 4×.
• Use guided meditations or gentle stretching before bed.
• Set boundaries; remove or reduce avoidable stressors.

Real-world hope
Robert has met survivors who’ve put late-stage cancers into long-term remission, including a 77-year-old, stage-4 lymphoma survivor 16 years out. Some used conventional treatment; others combined it with raw, plant-based diets. Common thread: lifestyle change + medical partnership.

Key take-aways

1. Mindset + medical care – Believe healing is possible and stay in close dialogue with your oncology team.
2. Whole-food nutrition – Flood the body with anti-inflammatory nutrients and fiber.
3. Sleep & stress management – They’re non-negotiable for immune resilience.
4. Consistency beats perfection – Small daily wins add up faster than “all-or-nothing” bursts.

Listen or share the full episode
🟢 Watch on YouTube: Just Diagnosed with Cancer? How to Bounce Back
Share the link with anyone who needs hope and a practical roadmap.

There are moments in life that change everything.
Not because they were planned. Not because they were part of some grand realization. But because they hit you so hard and so unexpectedly that you’re left with no choice but to listen.
This is one of those moments.

In one of the most vulnerable stories ever shared on the Good Living Now podcast, a guest opens up about the night everything almost ended—and the moment they realized they actually wanted to live.

A Familiar Feeling with a Deadly TwistI
t started like so many other nights. Pills. Fast food. Isolation. But this time, something was different. After years of struggling with substance use and emotional numbness, the guest describes a moment that felt distinctly different from other overdoses:
“I tried to stand up off my couch and as I did, it felt like I got stabbed in the right side with a hot knife and the entire right side of my body cramped. And I started to fall forward... I saw my vision going black.”
They were slipping. Fast. But it wasn’t the physical pain that stood out. It was the overwhelming emotional weight:
“I don't know what it feels like to die. But I know exactly what it feels like to believe you're dying with a life full of regret.”
That line stops you cold. Because many people can relate—not to overdosing, necessarily, but to living a life that doesn’t reflect who they are, or who they want to be.

When Survival Feels Like a Second Chance
The guest doesn’t know what happened between the blackout and waking up. But they remember shouting into the void, asking for just one more second. And when they opened their eyes again?
They were lying in a puddle of vomit. Surrounded by fast food wrappers. Pill bottles. On the floor. But alive.
And that’s when something surprising happened.

“Every cell of my body was just beaming with relief, which I found confusing… because I didn't think I wanted to live anymore.”
It turns out--something inside them did want to live. That deep, unshakable relief only existed because somewhere beneath all the pain, depression, and disconnection… was love. Love for something about themselves. Love for a life they hadn’t fully stepped into yet.

What We Can All Learn From This Moment
This story isn’t about glorifying pain. It’s about being honest.
It’s about waking up in the most literal and spiritual sense. About realizing how disconnected you’ve become—from your body, your values, your joy—and deciding that you don’t want to live like that anymore.

If you’ve ever felt like you were just surviving…
If you’ve ever felt like your life was missing something and you couldn’t quite name it…
If you’ve been on the edge of giving up—or if you’ve already given up and are trying to come back to yourself…
This is your reminder that something inside of you wants to live. Heal. Thrive.
You don’t need to hit rock bottom to change.
But if you’re there already, let this be your push to rise.

Let’s Talk About It
What are you holding onto that’s keeping you from healing?
What would you regret most if today was your last?
What would relief feel like for you?

Watch the Episode
🧠 Need support on your healing journey?
Explore more episodes, real stories, and resources at thegoodlivingnow.com

You’re not alone. You’re not broken.
You are loved—and there is something in you that still wants to live.
Let’s get to the root and rise together. 🌱

When we talk about health at Good Living Now, we usually focus on nutrition, fasting, juicing, and fitness. But true wellness also depends on what’s happening in our minds and hearts. In this week’s podcast episode, Harold Leffall sits down with author and speaker Altovise “Unmuted”—a woman who survived childhood abuse, seasons of homelessness, and more than a few detours on her road to publishing 20 books.
Below is a written recap for readers who prefer to skim, share, and revisit the most important points.

Meet Altovise “Unmuted”

• Who she is: Speaker, writing coach, and host of the “#SpeakEasy” podcast
• Why she’s here: To show that buried trauma becomes a “seed” that eventually grows fruit—affecting our relationships, self-talk, and even physical health
• Quick fact: She once juggled homelessness and a full writing schedule before finding stability through community and faith

“We think we’re hiding pain, but really we’re just burying it—and seeds always grow.” – Altovise
​
Trauma, Homelessness, and the Long Road to Stability
Altovise opens up about teenage years blurred by abuse, grooming, and eventual homelessness. Survival mode felt “normal,” so she buried the memories—until the consequences surfaced in adult relationships and career choices. Her turning point? Realizing that “busy” and “productive” aren’t the same when old wounds drive the workload.

The “Seed vs. Fruit” Analogy—Why Burying Pain Backfires

• Seed: An untreated traumatic event or belief (“I’m unworthy,” “Chaos is normal”)
• Fruit: Self-sabotage, addiction, repeating toxic relationships, chronic anxiety

Uprooting a tree means yanking out roots and filling the hole with healthy soil. Likewise, emotional work requires new habits—faith practices, exercise, therapy, or community—to fill the gap left behind.

Body Signals & Anxiety: What Perimenopause Taught Her
At 45, Altovise noticed stubborn weight, mood swings, and a racing mind. Her takeaway: Get the lab work. Sometimes “emotional” symptoms have hormonal triggers—and digging deeper prevents the Google-rabbit-hole panic spiral.

Parenting & Generational Patterns
Both Harold and Altovise highlight how unexamined trauma can lead to extremes:

• Over-permissive “gentle” parenting or
• Harsh, fear-based rule-setting

Neither extreme is truly healing. Real growth happens when we model balanced boundaries and admit mistakes to our kids—no matter their age.

Celebrate Mile-Markers, Not Just Finish Lines
Trauma recovery isn’t a straight path. Altovise’s favorite metaphor: a dark room with a light switch. Turn the light on, and you’ll find you weren’t alone—help was always there. Each small revelation or therapy breakthrough is a mile-marker worth celebrating (yes, cake or a new journal count).

Watch & Share
​Share this post or the video with anyone navigating past pain—childhood trauma, homelessness, or otherwise. Stories heal when they’re heard.

Resources Mentioned

• Kuvings AUTO10 Juicer – Use code JUICEGUY for 10 % off.
• Altovise’s Books – Browse her 20-title catalog on Amazon.
• Therapy Directories – Psychology Today, Therapy for Black Girls, or your local church/clinic.

Final Thoughts
Your history shapes you, but it doesn’t have to own the script. Whether your challenge is childhood trauma, homelessness, or another life curveball, remember Altovise’s advice: “Don’t just identify the finish line—celebrate every mile-marker.”

Ready to Take Charge of Your Health?
​Explore Harold's wellness journey, herbal supplements, and health resources at Good Living Now.
https://www.thegoodlivingnow.com/shop.html#/

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