Hey 👋 

We’re the 🧠 Migraine Mentors… And we are BEYOND excited to see what 2025 has to offer!

We’ve got A LOT of new sections and insights to bring your way over the next few months, with exciting collaborations and partnerships that we will announce soon.

If you have questions, feedback, or insights to share with us, you know we’re open to it.

This newsletter aims to give you the tools, tactics, education, and knowledge to help you manage your migraine symptoms in the comfort of your own home….

And in 2025, we’re doubling down on that.

This issue is something that comes from experience and working on our own personal habits… Through the blood, sweat, tears, and everything else in-between that comes with changing your routine.

It takes 6 minutes and 10 seconds to read, but if you’ve only got 60 seconds, here’s what you need to know:

• Healthy habits are created at every waking moment

• Start with ONE habit if you want to be successful

• Habits are circuits in the brain; Your brain can change, and so can you!

• Slow and steady wins the habit-forming race…

Time to fly! Lets gooooooo!

🧠 The Migraine Mentors

First time reading?! Sign up HERE.

⌛️ Still feeling the “holiday hangover” and looking for a new way to manage the stressors of getting back into the swing of things?

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!

⏲️ This stack will expire on Friday, January 3rd, at midnight CST! Don’t miss out!

In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - Am I On Schedule…?

• 🔈️ The Migraine Mentors Minicast - Podcast Series

  • Why You Should Start Your 2025 With One Single Habit

• 🍴 Migraine-Friendly Recipe of the Week

  • Chickpea and Avocado Wrap

• 📜 This Week’s Top Article

  • How Tiny Habits Can Change Your Life in Big Ways

🥡 WEEKLY TAKE-OUT

Meme of The Week

🗞️ MIGRAINE MINICAST

Why You Should Start Your 2025 With One Single Habit…

In this week’s episode, Dr. Maesaka discusses the importance of starting with one single habit to change and examines the neuroscience behind why doing more than one will set you up for failure.

It’s best to let your environment do the heavy lifting… This means using external reminders to get you to do your habit more consistently.

Willpower is finite. Don’t rely on it for the long haul. Rely on habits!

🔻 Click the link below to check it out! 🔻

🍴MIGRAINE-FRIENDLY RECIPE

Chickpea and Avocado Wrap

🥣 Ingredients

• 1 can (15 oz) low-sodium chickpeas, drained and rinsed

• 1 ripe avocado

• 1 tablespoon lemon juice (apple cider vinegar if citrus fruits are trigger foods)

• 2 tablespoons olive oil

• 1 teaspoon cumin powder (optional)

• Salt and pepper to taste

• 4 whole-grain tortillas

• 1 bell pepper, thinly sliced (choose red, yellow, or orange for sweetness)

• 1 cup lettuce leaves, washed and dried

📖 Instructions

1. Prepare the Chickpea and Avocado Spread:

   • In a medium bowl, mash the chickpeas using a fork or potato masher. You can leave some pieces chunky for texture.

   • Cut the avocado in half, remove the pit, and scoop the flesh into the bowl with chickpeas.

   • Add the lemon juice, olive oil, cumin (if using), salt, and pepper. Mix everything together until you have a chunky spread.

2. Assemble the Wraps:

   • Lay each tortilla flat and spread a generous amount of the chickpea and avocado mixture onto the center of each.

   • Top with sliced bell peppers and lettuce leaves.

   • Fold in the sides of the tortilla and then roll it up tightly from the bottom. Slice in half if desired and serve immediately.

💪 The Health Benefits

Why it’s Migraine-Friendly:

• Chickpeas are a good source of magnesium, which helps in reducing migraine frequency and severity for some people.

• Fresh avocado is typically safe for most people with migraine sensitivities. It's seasoned with lemon juice and cumin, avoiding common triggers like MSG, aged cheese, or vinegar-based sauces.

• Using whole-grain tortillas provides fiber and helps maintain steady blood sugar levels, which can help prevent migraine attacks related to blood sugar fluctuations.

Why it’s Histamine-Friendly:

• Chickpeas are low in histamine and usually well-tolerated. They are a good plant-based protein source.

• Avoids ingredients like tomatoes, spinach, or fermented foods, which are higher in histamine and potential triggers for those sensitive to histamines.

📜 TOP ARTICLE

How Tiny Habits Can Change Your Life in Big Ways

As you enter the new year, you might feel pressured to make sweeping lifestyle changes…

Everyone else is doing it, right?!

If you’re prone to migraine attacks, that pressure can quickly become overwhelming, especially if you’ve tried to do it before...

The good news? Major overhauls aren’t necessary.

In his seminal book, Atomic Habits, James Clear explains how small, consistent actions—aligned with the Four Laws of Behavior Change—can help you change your habits.

We’re here to help you convert those habits to help you reduce migraine attacks and triggers!

💫 Here are the Four Laws of Behavior Change for Migraine Symptoms 💫 

1. Make It Obvious 👀 

“You don’t have to be the victim of your environment. You can also be the architect of it.” – James Clear

• Set Visual Cues
  Hydration and balancing electrolytes is key for migraine management. Place a water bottle on your nightstand or desk as a constant reminder to drink more throughout the day.

• Optimize Your Space
  Store soothing items—like eye masks, essential oils, or calming teas—where you naturally spend time. We also suggest to keep your medications or supplements next to your morning coffee or healthy snacks, so they’re harder to forget.

These small tweaks will ensure that healthy behaviors stay top-of-mind, even when life gets busy, as it often does.

2. Make It Attractive 🙌 

“What you crave is not the habit itself but the outcome of the habit.” – James Clear

• Pair New Habits with a Reward
  If you want to stretch or meditate but lack motivation, attach the activity to something you enjoy. For instance, allow yourself a short audio break or a few minutes of reading once you’ve done your relaxation practice. This is a great way to reinforce new habits to keep them long term!

• Habit Stacking
  Add a new action to an existing routine. If you brew coffee every morning, use those couple of minutes to do a few neck-and-shoulder stretches. This “stack” takes little effort yet offers a clear migraine-prevention benefit. It can also be a great trigger for you once you lay these habits down for good.

Making healthy habits more enticing helps your brain latch onto them faster… And will inherently help you manage your migraine symptoms more effectively.

3. Make It Easy 🪜 

“A habit must be established before it can be improved.” – James Clear

• Start Small
  If your goal is to exercise more consistently, begin with a two-minute version. This could mean putting on workout clothes or doing a single yoga pose. Once the small habit feels natural, you can gradually scale up.

• Use Micro-Breaks
  Migraine triggers often stem from tension or stress buildup. We suggest to schedule brief breaks for light movement, a mini breathing session, or a quick hydration check. These short pauses can have a big impact when done consistently over time.

When you remove barriers and lower expectations, you reduce unwanted stressors—which as you know, often are a trigger for migraine symptoms.

4. Make It Satisfying 😍 

“What is immediately rewarded is repeated. What is immediately punished is avoided.” – James Clear

• Track Your Progress
  Jot down both good and bad days. Seeing your migraine-free streaks reinforces positive behavior. Noting when symptoms flare (and why) can help you tweak your routine to avoid repeat triggers. This has been a HUGE factor for us helping patients in the clinic…

• Celebrate Small Wins
  After completing a healthy habit—like a quick meditation, breath work session, or a mindful snack choice—reward yourself in a non-triggering way. For some, that might be watching a short, uplifting video; for others, it’s lighting a soothing candle.

Immediate gratification, even in small doses, helps your brain connect positive feelings with new habits.

📊 Reflect, Track & Refine

The beginning of a new year is the perfect time to track how your body responds to changes.

A simple habit tracker or migraine journal lets you spot patterns and link them to specific behaviors or triggers.

Over time, you’ll have a clearer roadmap for what works best, helping you refine your strategies.

• Check-In With Yourself Weekly
  Devote a few minutes to review your migraine intensity, frequency, and any notable triggers. Did you hydrate and use electrolytes often enough? Did you stick to your bedtime routine? Make small adjustments based on what you learn.

• Aim for Identity-Based Habits
  Think of yourself as someone who prioritizes migraine prevention. This mental shift makes it easier to say “yes” to supportive routines and “no” to known triggers.

🛣️ The Beginning of Your Journey Starts Here…

James Clear’s Atomic Habits offers a blueprint for creating lasting change without the usual overwhelm.

By making behaviors obvious, attractive, easy, and satisfying, you’ll be better equipped to manage migraine symptoms and start the new year off on the right foot.

Small steps taken consistently can lead to significant improvements—physically and mentally.

Here’s to a healthier, more migraine-free future in 2025 and beyond!

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

Which is why we put together our full-stack supplement combination to help you buffer the end of holiday stressors and return to work…

✅ 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!

⏲️ This stack will expire on Friday, January 3rd, at midnight CST! Don’t miss out!