Thriving Through Menopause – Nicole R’Shae Holiday’s Journey

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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