The Migraine Mentors Newsletter

📣 This newsletter is for those who have taken all the medications, tried the surgeries, seen all the doctors, and done all the therapies… And continue to deal with migraine symptoms.

💫 You’re not alone on this journey!

📚️ We built this newsletter to help people like YOU overcome your migraine symptoms, find solutions, become educated, and most importantly, help you help yourself.

We’ve been naturally treating patients who suffer from migraine symptoms for 15+ years by addressing the root causes and helping people structurally, neurologically, and nutritionally.

In this newsletter, we will give you everything we’ve learned.

For Free.

🧠 The Migraine Mentors

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*Disclaimer: The information provided is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting any new healthcare routine or making changes to your current treatment plan.

Here’s What’s Cookin’ This Week

• 🔈️ The Migraine Mentors Minicast - Podcast Series = 🔥 NEW!

  • How Stress is Both Your Friend and Enemy

• 💣️  This Week’s Sponsor

  • BetterSleep - Wanna Sleep Like A Baby? Look No Further!

• 🥡 Weekly Take-Out

  • Meme of The Week - Hello Darkness, My Old Friend…

• 📜 This Week’s Top Article

  • The Double-Edged Sword of Stress and Migraine

• 🧨 Pro Tip

  • Case Study - Lisa’s Success Story ♥️ 

• 🍴 Migraine-Friendly Recipe of the Week

  • Zucchini Noodles with Homemade Pesto

🗞️ MIGRAINE MINICAST

How Stress is Both Your Friend and Enemy

This topic will never go out of date because regardless of what kind of life you live, stress will always be an inevitable part of your journey.

✅ The difference between those who thrive and those who barely survive lies in how their brain and body handle stress…

If you’re seeking answers to help manage your stress levels, especially around the holidays, give this one a watch!

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

🥡 WEEKLY TAKE-OUT

Meme of The Week

📜 TOP ARTICLE

The Double-Edged Sword of Stress and Migraine

Stress is a well-known silent trigger for migraine symptoms—but what if it’s doing more than just triggering your pain?

For many, stress is both the cause and the consequence of their migraine, creating a vicious cycle that’s tough to escape.

So, if you’ve ever felt like stress holds the keys to your well-being and suffering, this post is for you…

❓️ How Does Stress Impact Migraine Symptoms?

Stress is a natural response of the brain and is designed to protect you… In small doses.

Stress can be a very good thing when it’s appropriate and short-lived.

The problem lies in the prolonged and chronically stressed states that most people live in.

Chronic stress shifts your body into overdrive, wreaking havoc on your nervous system and overall health.

For migraine sufferers, this becomes a double-edged sword for a multitude of reasons:

1. Triggers for Migraine Onset
   Stress releases hormones like cortisol and adrenaline, which increase inflammation, sensitivity to pain, and nerve excitability—perfect conditions for a migraine to take place.

2. Changes in Blood Flow

   With migraine being a neurological phenomenon that affects blood flow and vascularity, stress adds fuel to the fire by negatively changing blood flow and decreasing oxygenation to specific parts of the brain.

3. Post-Stress Migraine Effect
   Often, migraine symptoms occur after stress levels drop suddenly (the “letdown effect”). This delayed reaction can catch you off guard, even when you think you're relaxing, causing more stress and the potential for rebound symptoms.

4. Compounding the Problem via Poor Sleep and Anxiety
   Chronic stress reduces your overall resilience, leaving your brain vulnerable to triggers like light, sound, and even slight hormonal shifts. It can also negatively impact sleep quality and mental health, causing further damage.

💡 What Causes This Stress-Migraine Positive Feedback Loop?

The relationship between chronic stress and migraine symptoms involves multiple factors:

• Cortisol Overload
  Prolonged cortisol elevation disrupts your brain’s ability to regulate sensory input, leading to pain hypersensitivity. It can also alter other steroid-based hormones like estrogen, progesterone, and testosterone.

• Inflammation and Neurotransmitter Imbalance
  Chronic stress increases pro-inflammatory cytokines while depleting serotonin and other calming neurotransmitters, setting the stage for migraine attacks. This also changes gut function and alters the gut microbiome, which makes you more vulnerable to food sensitivities.

• Autonomic Nervous System Dysfunction
  Chronic stress activates your fight-or-flight (sympathetic) system, preventing your body from achieving the calm state it needs to heal and recover. This is one of the reasons why vagal nerve stimulation and breathing exercises can be so beneficial for managing migraine symptoms.

🧠 How to Break the Chronic Stress-Migraine Cycle

As doom and grim as it may sound, there are answers to treating chronic stress.

Here’s how you can use targeted strategies to reduce chronic stress and regain control of your migraine attacks:

⚖️ Calm Your Nervous System

• Belly Breathing: Engage in diaphragmatic breathing to lower cortisol and reset your autonomic nervous system.

• Mindfulness or Meditation: Dedicate 10–15 minutes daily to mindfulness practices to improve emotional regulation and resilience.

• Progressive Muscle Relaxation: Loosen tension in the neck, shoulders, and jaw—common areas of migraine-related stress.

🥗 Utilize Whole Foods and Proper Nutrition

• Magnesium: Known as "nature’s chill pill," magnesium reduces nerve excitability and is involved in over 300 different processes in the brain and body.
  Sources: Nuts, seeds, leafy greens.

• Omega-3s: Reduce inflammation, improve brain function, and enhance cellular health.
  Sources: Salmon, chia seeds, flaxseed.

• Adaptogenic Herbs: Ashwagandha and Rhodiola can support your body’s stress responses and help to buffer from chronic stressors.

  Sources: Supplements

💦 Prioritize Physical Exercise and Body-Based Movement

Stress often leads to muscle tension, inflammation, and reduced blood flow. Gentle, consistent physical activity can reverse this trend when done appropriately.

We suggest trying yoga, tai chi, and daily walks to reset your nervous system and release endorphins.

Physical exercise will also enhance blood flow throughout the brain and body, which can provide further health benefits.

🕊️ Set Boundaries to Manage External Stressors

• Time Blocking: Protect downtime to relax and recharge.

• Digital Detox: Limit exposure to bright screens and sensory overload, especially at night before bed to maximize sleep quality.

• Eliminate Toxic Relationships: Some of the biggest stressors in life can often come from people, so make sure you’re around the types of people you want to be around.

🩺 When to Seek Professional Help

If your stress levels or migraine symptoms feel unmanageable, it’s important to consult a healthcare provider…

And if you’ve done all of these things already and are still looking for answers, it’s time to reach out and have a discussion.

If this sounds like you, click HERE for a free consultation with a qualified medical provider to see if we can help you.

Stress doesn’t have to rule your life—or your migraine symptoms.

You can reclaim control, reduce flare-ups, and restore balance with the right tools and approach.

It all starts with understanding the intricate relationship between stress and your migraine symptoms…

💡 Stay tuned for next week’s newsletter!

🧨 MIGRAINE PRO TIPS

Case Study - Lisa’s Success Story ❤️ 

🤕 Lisa came to us with an average of 23 migraine days per month!

Yes, you read that correctly…

🧠 She also had a history of concussions, which brought her from 8 migraine days/month to 23.

💊 In the past, she tried several medications and was now getting rebound headaches on top of her regular migraine attacks because of them.

That’s well into disability territory…

📆 We spent 3 months working together and she’s consistently down to 2-4 migraine/month now…

Regardless of your situation, you too can make changes and see improvements in your migraine symptoms.

⬇️ Here’s everything we did ⬇️ 

*Clinical Note: Lisa’s identity has been changed to remain anonymous. She has approved the use of this information. This is not medical advice and you should NOT try these things without getting professionally assessed first.

Weeks 1 and 2 - Hormone Work

Based on lab results, here’s what we started with (Seriously, don’t just buy these supplements and take them without lab work…):

• 200mg DIM

• 12 Drops DHEA 3x/day

• 8 drops Progesterone 3x/day

We tweaked the doses after the first week and she started feeling better immediately…

Result: Reduction in pain intensity from 9/10 to 7/10.

Weeks 3 and 4 - Nutrition

☕️ Cut caffeine down from 3 cups a day to 1 cup of Yerba Mate.

🥑 Modified diet to include low histamine and low glycemic foods.

💊 Started taking an all-in-one migraine supplement to cover her nutrient deficiencies.

Result: Pain reduction to 5.5/10; Frequency down to 3x/week.

Weeks 5 and 6 - Cervical Spine Tx

🦴 Weekly manual therapies and adjustments to the upper cervical spine.

🏋️ Neck strengthening and postural restoration exercises.

Result: Pain down to 3/10; Frequency down to 2x/week.

Week 7 - Sleep Hygiene

Result: Pain down to 2/10; Frequency still at 2x/week.

Weeks 8-11 - Neurologic Rehabilitation

😵 Week 8: Vestibular and dizziness care in-office with maneuvers, head-neck-eye therapies, etc.

👁️ Week 9: Vagal tone exercises, like belly breathing, humming, gargling, etc.

👀 Week 10: Midbrain rehab using light, sound, and vertical visual therapies

🧘 Week 11: Stress reduction boot camp focused on optimizing vagal tone, increasing stress buffer, and optimizing home therapies

☑️ Week 12: At-home rehabilitation designed specifically for her neurological, structural, and nutritional deficits.

Result: Pain at 1.5/10; Frequency 1x/week w/o need for medication.

🏆️ The End Result - She reported being able to work pain-free, exercise vigorously, and not live in constant fear of a debilitating attack.

If you’re stuck and don’t know where to turn, click here for a free consultation with one of our doctors to see if you’re a candidate for a personalized neurological, structural, and nutritional approach to care.

🍴MIGRAINE-FRIENDLY RECIPE

Zucchini Noodles with Homemade Pesto

Ingredients

For the Zucchini Noodles:

- 2 medium zucchini

- Salt (to taste)

- Olive oil (optional, for drizzling)

For the Pesto:

- 2 cups fresh basil leaves, packed

- 1/3 cup pine nuts (lightly toasted if desired)

- 2-3 cloves garlic (adjust based on preference)

- 1/2 cup extra virgin olive oil

- Salt (to taste)

- Freshly squeezed lemon juice (optional), Apple Cider Vinegar for migraine friendly sub

Instructions

Step 1 - Prepare the Zucchini Noodles

1. Spiralize the Zucchini: 

- Use a spiralizer, julienne peeler, or vegetable peeler to create zucchini noodles (zoodles) from the zucchini. If using a vegetable peeler, make long, thin strips of zucchini.

2. Salt the Zoodles (Optional):

- Place the spiralized zucchini in a colander and sprinkle lightly with salt. Allow them to sit for about 10-15 minutes to draw out excess moisture. Afterward, rinse and pat dry with a clean kitchen towel or paper towels.

Step 2 - Make the Pesto

1. Blend the Ingredients:

- In a food processor, combine the fresh basil leaves, pine nuts, and garlic. Pulse until the mixture is finely chopped.

2. Add Olive Oil:

- While the processor is running, slowly stream in the olive oil until the pesto reaches your desired consistency. You may need to scrape down the sides of the bowl to ensure everything is well combined.

3. Season:

- Add salt to taste and, if desired, a touch of apple cider vinegar for brightness. Pulse again to combine.

Step 3 - Combine Zoodles and Pesto

1. Toss Together:

- In a large bowl, add the zucchini noodles and spoon in the pesto. Toss until the zoodles are well coated with the pesto.

Why Zucchini Noodles with Pesto is Migraine-Friendly

1. Fresh Ingredients: The pesto is made with fresh herbs (basil), which are typically safe for migraine sufferers compared to aged or fermented products. This helps in avoiding common food triggers.

2. Omega-3 Fatty Acids: Pine nuts contain omega-3 fatty acids, which have anti-inflammatory properties and may help reduce the frequency or severity of migraines.

Why Zucchini Noodles with Pesto is Histamine-Friendly

1. Fresh Produce: Both zucchini and fresh basil are low in histamine. This is crucial for those sensitive to dietary histamines, as many vegetables (especially fermented or preserved ones) can provoke histamine reactions.

2. Simple Ingredients: The recipe contains no aged, cured, or fermented ingredients (like certain cheeses, processed meats, or sauces), which are often high in histamine.

Why Zucchini Noodles with Pesto is Low Glycemic

1. Zucchini as a Low-Glycemic Vegetable: Zucchini has a low glycemic index (GI), meaning it causes a slower, more controlled rise in blood sugar levels compared to high-glycemic foods like white pasta or bread.

2. Healthy Fats in Pesto: The olive oil and pine nuts in the pesto provide healthy fats that can further help regulate blood sugar levels.

3. Nutrient Density: This dish is packed with vitamins, minerals, and fiber without the high carbohydrate load associated with traditional pasta dishes.