Hey Migraine Mentees 👋 

Today’s newsletter takes another 5 minutes to read—so if you’ve only got 60 seconds, here’s what you need to know:

• The interplay between the Trigeminal nerve complex and CGRP production is a key component of migraine pathology and pain…

• Everyday environmental triggers like cigarette smoke, fragrances, diesel/exhaust, and household solvents can trigger the release of CGRP, triggering migraine attacks…

• Healthy daily habits can help you lower CGRP levels…

• Your diet and food choices have a notable influence on the production of CGRP…

👉️ As we’ve discussed in the past, you truly are your habits, and in this situation, your habits will dictate your outcomes.

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🧠 The Migraine Mentors

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👉️ In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - 💊 Have you tried this…?

• 🎧️ The Migraine Mentors Minicast - Podcast Series

  • How CGRP Triggers Migraine Attacks & How To Treat It At The Source

• 🗒️ Read This Now!

  • How To Stop CGRP-Based Inflammation in Its Tracks

• 🍴 Migraine-Friendly Recipe of the Week

  • Bison or Lamb Meatballs with Millet

🥡 WEEKLY TAKE-OUT

🚦 Meme of The Week

🎧 MIGRAINE MENTORS MINICAST

How CGRP Triggers Migraine Attacks & How To Treat It At The Source

CGRP (calcitonin gene–related peptide) isn’t just “migraine science.”

It’s a massive metabolic switch that can amplify pain, sensitize the brainstem, and set off full-blown migraine attacks when provoked.

The good news is that you can influence it with simple, evidence-based, integrative healthy habits that can significantly improve your symptoms.

🧠 In this week’s Migraine Mentors Minicast, we cover:

• The interplay between the Trigeminal nerve complex and CGRP production…

• Everyday triggers that push CGRP higher and how to reduce your exposure…

• Daily habits that can help you lower CGRP levels…

• The important dietary changes to make to tackle migraines at their core…

If your attacks ramp up with strong smells, poor sleep, or big stress swings, this episode gives you a clear, step-by-step way to turn down CGRP and raise your migraine thresholds

🎧 Tune in to learn how small, tailored changes to sleep, movement, nutrition, and environment can calm CGRP, prevent attacks, and put you back in control.

👇 Tap below to listen now! 👇

🗒️ READ THIS NOW!

🎛️ How To Stop CGRP-Based Inflammation in Its Tracks

CGRP (calcitonin gene–related peptide) is a tiny molecule with a big voice in the migraine community... And it’s what all the newest medications are going after, with decent success (for most).

But you’re not here to inquire about more meds…

So we’re here to help you understand the practical, integrative, and at-home ways to control CGRP before it stops you in your tracks.

🧬 What Is CGRP? Why Does It Matter?

CGRP is released from the Trigeminal sensory nerves (of the face, forehead, jaw, and cheek) and, when present, amplifies pain, dilates meningeal vessels, and fuels neurogenic inflammation. All core features of the neuro-metabolic cascade of migraines…

🔥 Where CGRP Gets Turned Up

Inputs from the face (The Trigeminal system) and upper neck converge in the Trigeminocervical complex (TCC) in the brainstem, and activation in this area boosts peripheral CGRP release and sensitization.

🚨 What Pushes CGRP Higher

Irritation, stress, and oxidative triggers open up specific TRP channels (especially TRPA1) on Trigeminal nerve endings → CGRP release → pain, inflammation, and a full-blown migraine attack.

Common culprits and environmental factors include cigarette smoke, strong fragrances/solvents, diesel/exhaust, and specific aldehydes.

🪜 Natural & Integrative Ways to Lower CGRP’s Impact

1) Stabilize Your Sleep & Circadian Cues 🛌 

• Better sleep health correlates with ~3–4 fewer episodic migraine days/month, with other studies showing decreased migraine frequency, intensity, and duration.

• 1-3 mg of melatonin (30–60 min before bed) can aid in migraine prevention and relates to lower CGRP/iNOS signaling. As we’ve stated before, melatonin is often lower in people with migraine, especially during attacks.

2) Move Your Body (To Tolerance…) 🏋️‍♂️ 

• Aerobic exercise 3×/week performs just as well as relaxation, with physical activity yielding similar benefits as low-dose topiramate in randomized control trials.

• Studies consistently show that migraine patients who exercise moderately have fewer and less severe migraines compared to those who don’t.

3) Healthy Foods = Less Inflammation 🥗 

• Higher omega-3 + lower omega-6 fatty acid patterns have been shown to reduce migraine and headache burden in controlled clinical trials.

• Vitamin D supplementation has been shown to reduce serum CGRP levels, along with improving inflammation, pain signaling, and supporting mitochondrial function. We also know that Vitamin D deficiency has been linked to more frequent migraine & headache days…

• Curcumin can lower CGRP and IL-6 levels, which are both known pro-inflammatory mediators that can trigger migraine attacks.

• Ginger/polyphenols have also been shown to have anti-inflammatory benefits via reduced CGRP levels in migraine models.

• B Vitamins, specifically 400 mg Riboflavin, have a plethora of evidence supporting their use in preventing migraine attacks. We always suggest using a methylated B Vitamin Complex to take advantage of the synergistic benefits of all the vitamins in their active forms.

• Magnesium, taken as 200–600 mg/day (depending on tolerance), helps to lower CGRP and regulate smooth muscle in blood vessels, balance neurotransmitters, improve sleep, dampen inflammation in the gut and brain, and calm over-excitable neurons.

🩺 Now You Know Better… So Let’s Do Better!

CGRP isn’t just a drug target; it’s something you can influence with your diet, lifestyle, and daily habits.

By improving your sleep, moving at a healthy pace, shifting your diet, getting the right micronutrients, and clearing irritants from your environment, you can lower CGRP levels and reduce the likelihood of migraine attacks…

We will always be here to help you test, track, and iterate!

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE

🧆 Bison or Lamb Meatballs with Millet

A nourishing, easy-to-digest dinner with clean protein, low-histamine grains, and fresh vegetables.

🍽 Ingredients (Serves 2–3)

• 1 lb fresh ground bison or lamb (not aged or previously frozen)

• 1 egg (omit if sensitive)

• 1–2 cloves garlic, finely minced (if tolerated)

• 1 tsp dried oregano or thyme

• Salt to taste

• 1 tbsp olive oil (for baking or brushing)

👉️ For the millet

• 1 cup dry millet

• 2 cups water

• 1 tbsp olive oil or safe fat

👈️ For the zucchini

• 2–3 medium zucchini, sliced

• Olive oil + garlic (if tolerated) for sautéing

• Salt and fresh parsley for seasoning

🔪 Instructions

1. Make the Meatballs

• Preheat oven to 375°F (190°C).

• In a bowl, combine ground meat, garlic (if tolerated), herbs, egg (if using), and salt.

• Roll into 1-inch meatballs and place on a parchment-lined baking sheet.

• Brush or drizzle with olive oil.

• Bake for 18–20 minutes, or until fully cooked through.

2. Cook the Millet

• Rinse millet under cold water.

• In a saucepan, combine millet and water. Bring to a boil.

• Reduce heat to low, cover, and simmer for 15–20 minutes.

• Fluff with a fork and stir in olive oil.

3. Sauté the Zucchini

• In a skillet, heat olive oil over medium heat.

• Add zucchini and garlic; cook until just tender (about 5–7 minutes).

• Season with salt and fresh parsley if desired.