Hey 👋 

We’re the 🧠 Migraine Mentors… And we’re trying to enjoy our holiday break, just like you!

This issue is quick, brief, and to the point. It takes 7 minutes and 34 seconds to read, but if you’ve only got 60 seconds, here’s what you need to know:

• If you’re still feeling stressed with the holidays, don’t miss out on our Stress Stack nutritional protocol to help you breeze through the rest of 2024!

• Healthy habits during the holidays don’t have to be complex; Simple is sometimes the smartest and most efficient way to go.

• Food is medicine; Treat it that way!

• Holiday cooking doesn’t have to be complex; Enjoy the recipe of the week!

Let’s get into it!

🧠 The Migraine Mentors

First time reading?! Sign up HERE.

⌛️ Still feeling the “holiday hangover” and don’t have time to read through the entire newsletter again?

No problem!

🧬 We’ve still got our full-stack supplement combination that will help you buffer the stressors of the holidays and help you make it through the rest of 2024 without flaring up your migraine symptoms.

❤️‍🩹 This supplement stack packs a 1-2 punch by supporting your adrenals and stress responses while also making sure to control inflammation, optimize sleep, and help you recover from whatever the holidays sent your way.

👉️ Click the link below to sign up for our Full Script account to access our holiday stack. Once you sign up, we will write a “script” that will allow you to purchase the products and be on your merry way!

In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - I Don’t Look Like I Feel…

• 🔈️ The Migraine Mentors Minicast - Podcast Series

  • How To Manage Migraine Symptoms with Health Holiday Habits

• 🍴 Migraine-Friendly Recipe of the Week

  • Herb-Roasted Salmon with Quinoa and Vegetable Bowl

• 💣️  This Week’s Sponsor

  • Nike - Just Do It!

• 📜 This Week’s Top Article

  • The Top 5 Ways to Manage Holiday Stress and Migraine Symptoms

🥡 WEEKLY TAKE-OUT

Meme of The Week

🗞️ MIGRAINE MINICAST

How To Manage Migraine Symptoms with Healthy Holiday Habits

This podcast is a solo episode by Dr. Reis where he discusses the habits, mindset, and routines we all need to utilize to make it through the holidays without feeling like we need another break from our holiday break.

TLDR - Mindset and habits are the secret sauce for success in all aspects of life, especially in health and optimization of the brain.

Here’s how to build a resilient mindset and belief system, even during the holidays…

🔻 🔻 Click the link below to check it out! 🔻 🔻 

🍴MIGRAINE-FRIENDLY RECIPE

Herb-Roasted Salmon with Quinoa and Vegetable Bowl

🥣 Ingredients

• For the Salmon

  • 2 fresh, wild-caught salmon fillets

  • Juice of 1 fresh lemon (apple cider vinegar as migraine friendly sub)

  • 2 tablespoons olive oil

  • 1 tablespoon fresh dill, chopped

  • Salt and pepper to taste

• For the Quinoa and Vegetable Bowl

  • 1 cup quinoa, rinsed

  • 2 cups water or low-sodium vegetable broth

  • 1 cup broccoli florets

  • 1 zucchini, sliced

  • 2 tablespoons fresh parsley, chopped

• For the Avocado Dressing

  • 1 ripe avocado

  • 2 tablespoons olive oil

  • 1 tablespoon lemon juice

  • Salt and pepper to taste

📖 Instructions

1. Prepare the Salmon:

   • Preheat your oven to 375°F (190°C).

   • Place the salmon fillets in a baking dish. Drizzle olive oil and lemon juice over the fillets.

   • Sprinkle fresh dill, salt, and pepper on top.

   • Bake in the oven for 15-20 minutes or until the salmon is cooked through and flakes easily with a fork.

2. Cook the Quinoa:

   • In a medium saucepan, bring the water (or broth) to a boil. Add the rinsed quinoa.

   • Reduce the heat to low, cover, and simmer for about 15 minutes, until the quinoa is fluffy and water is absorbed.

3. Steam the Vegetables:

   • In a steamer basket over boiling water, add broccoli florets and zucchini slices.

   • Steam for 5-7 minutes, or until the vegetables are tender but still crisp.

4. Make the Avocado Dressing:

   • In a small bowl, mash the avocado and mix with olive oil, lemon juice, salt, and pepper until smooth and creamy.

5. Assemble the Bowl:

   • Fluff the quinoa with a fork and mix in the steamed vegetables and chopped parsley.

   • Divide the quinoa and vegetable mix between two bowls.

   • Place a salmon fillet on each bowl and drizzle lightly with the avocado dressing.

   • Serve immediately.

💪 The Health Benefits

Why it’s Migraine-Friendly:

• Salmon is rich in omega-3 fatty acids, which have anti-inflammatory properties that might help reduce migraine frequency and severity.

• Avoids common migraine triggers such as aged cheeses, processed meats, and food additives.

Why it’s Histamine-Friendly:

• Using fresh salmon and avoiding canned or smoked varieties help manage histamine levels. Freshness is key as histamine levels increase as fish is stored.

• The recipe uses fresh ingredients and avoids fermentation and aging processes, both of which can increase histamine content.

Why it’s Low-Glycemic:

• Quinoa is a whole grain with a low glycemic index, providing a steady release of energy without causing rapid blood sugar spikes.

• Broccoli and zucchini are low-calorie, high-fiber vegetables that support blood sugar regulation.

📜 TOP ARTICLE

How Simple Holiday Habits Can Quickly Change Your Brain (Based on James Clear’s book, “Atomic Habits")

The holiday season often feels like a whirlwind—festivities, bright lights, and busy schedules can become overwhelming, especially when you’re living with migraine symptoms.

Yet, as James Clear discusses in his book, Atomic Habits”, forming better habits doesn’t require a dramatic overhaul… Contrary to popular belief.

Small, intentional steps can set you up for success, even during the holidays.

Here’s the quick breakdown of his book to help you kickstart your goals before 2025 arrives:

🙈 Make It Obvious & Hard To Not Do

When migraine symptoms strike, you want your environment to support relief and prevention.

Easier said than done, right?

Your habits can shape the way this manifests, in multiple ways. And you may have already experienced this first hand…

• Set out your water bottle where you’ll see it first thing in the morning as a reminder to stay hydrated…

• If certain scents or lights trigger your migraine attacks, place soothing items—like an eye mask or aromatherapy oils—in your line of sight to encourage calm, mindful breaks…

• Keep your medications and supplements in the fridge where your favorite snacks are so you immediately see them and remember to take them…

Setting your environment can set you up for success, even when you’re in a new or uncomfortable place.

🤏 Keep It Small, Simple, and Stress Free

Overcommitment can trigger migraine symptoms from too much stress and social anxiety… Things that you can control…

Instead of forcing yourself into a new lengthy workout, aim for five to ten minutes of gentle movement or a simple relaxation technique (like deep breathing).

You might even try the tactics James Clear discusses in his book (and in the podcast episode we did) where you simply start by putting your gym clothes out as the first step…

Over time, you move from putting your clothes out to putting them on, eventually going to the gym, but not working out…

At some point, you finally get into the gym for a workout, but it comes without the stress of doing it right away.

By the time you walk through all of these steps, this becomes so second nature that your brain and body will almost be begging you for a workout!

These bite-sized actions maintain momentum without overwhelming your system, allowing the stress responses of the brain to stay at bay and allowing you to change your habits at the same time!

🪜 Stack New Habits onto Existing Ones

If you already have a morning routine—like brewing coffee or tea—pair it with a quick self-care habit.

Use the brew time for a brief neck-and-shoulder stretch or a mindfulness check-in to notice any brewing migraine tension.

Small, consistent acts add up to big benefits when it comes to preventing migraine attacks.

Environmental triggers and sensory stimuli can be your friend if you know how to set yourself up for success.

👻 Design Your Celebrations Mindfully; Have An Escape Plan

Holidays can be filled with foods or drinks that trigger migraine symptoms.

Plan ahead by choosing which treats to enjoy so you don’t feel deprived.

If certain sweets or alcohol are triggers, opt for alternatives—like festive herbal teas or migraine-friendly snacks.

You’ll still participate in the holiday cheer but without putting unnecessary strain on your body.

And the best part? No one needs to know!

You can always have a choice in the matter, so be a bit selfish and take control.

📆 Track Your Progress—and Triggers

Keeping a habit tracker is great, but as we’ve suggested, its important to consider noting migraine-related patterns too.

Track when you experience symptoms and possible triggers, such as certain foods, loud events, or disrupted sleep.

Seeing trends can help you adjust your habits more effectively and celebrate the days when you feel your best.

More importantly, track when you DON’T have migraine symptoms, as this can also serve as information to help you make better decisions.

Your goal is to live a life without migraine symptoms, right?

Know what that life looks like by tracking your progress and success over time.

🫶 Be Kind to Yourself; You Deserve To Be Loved

Migraine attacks can be unpredictable, and holiday stress doesn’t help.

If you have a rough day, don’t let it derail your progress.

Show compassion for yourself—acknowledge the setback and move on.

Missing a habit or indulging in a known trigger isn’t the end of your healthy routine; it’s just a reminder to refocus.

📖 Why Atomic Habits is Our Favorite Book for Changing The Brain…

By applying James Clear’s strategies, you can navigate the holiday season with habits that minimize migraine triggers and support your well-being.

Start small, link new actions to the routines you already have, and create an environment that nurtures calm and consistency.

Over time, these incremental changes will compound into meaningful improvements—so you can enjoy the holiday season with fewer disruptions and more peace of mind.

If you still need personalized support or a plan to manage migraine symptoms as you roll into 2025, we’re here to help you…

Which is why we put together our full-stack supplement combination to help you buffer the holiday stressors!

✅ This supplement stack packs a 1-2 punch by supporting your adrenals and stress responses while also making sure to control inflammation, optimize sleep, and help you recover from whatever the holidays sent your way.

👉️ Click the link below to sign up for our Full Script account to access our holiday stack. Once you sign up, we will write a “script” that will allow you to purchase the products and be on your merry way!