Hey Migraine Mentees 👋 

How’s your 2025 going so far?

One of the things we’re hoping to showcase in our newsletter moving forward is our vibrant community of people (like you!) who have joined our journey…

📆 Our goal is to highlight you, your WHY, and what you enjoy the most about reading our newsletter.

We’ve already connected with many of you via email, but it would be great to speak to even more of you!

☎️ So, if you’re interested in connecting for a quick 5 to 10-minute call to discuss your goals for 2025, topics you want to know more about, and get answers to your questions, we’re here to make it happen!

Today’s newsletter takes 9 minutes and 53 seconds to read, but if you’ve only got 60 seconds, here’s what you need to know:

• In 3 months, Sarah went from daily headaches and migraine symptoms to having only 1 migraine attack a month…

• Every single migraine case we’ve ever worked with has had ups and downs along the journey, but those that stick with it always see improvements and long-term answers…

• Migraine symptoms are usually tied to structural, neurological, nutritional, and hormonal issues…

• You’re not stuck. Your brain and body can change, which means YOU can change too…

This one is hot off the press. Let’s ride!

🧠 The Migraine Mentors

First time reading?! Sign up HERE.

In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - Hey Ya Creep…

• 📸 Weekly TikTok

  • Blood Sugar Do’s & Don’t’s

• 🔈️ The Migraine Mentors Minicast - Podcast Series

  • Why Personalized Medicine > Conventional Medicine for Migraine

• 💣️ This Week’s Sponsor

  • Lumen - 🧬 What’s Your Metabolic State…?  

• 📜 This Week’s Top Article

  • The 3-Month Process of How Sarah Went From Taking 9 Imitrex in 10 Days to Only 1 in The Last Month…

• 🍴 Migraine-Friendly Recipe of the Week

  • Overnight Oats with Fresh Pear and Maple Syrup

🥡 WEEKLY TAKE-OUT

Meme of The Week

🥡 WEEKLY TIKTOK

Blood Sugar Do’s & Don’t’s!

@headache_whisperer

If you get headaches or migraines and you’re more doing this, you’re missing out on a HUGE opportunity for relief. Managing blood sugar i... See more

🗞️ MIGRAINE MINICAST

Why Personalized Medicine > Conventional Medicine for Migraine

🔢 You are not a statistic, and yet, conventional medicine wants to treat you that way.

We’ve seen far too many people be treated by doctors who follow generalized protocols and treatment plans, with little to no consideration of the individual in front of them.

🧬 Here’s why personalized medicine is the future of healthcare and how we’re using it on a daily basis to help patients overcome their health issues…

👇️ Click the link below to check it out! 👇️ 

New Year, Better Choices with Lumen

Start the new year with a plan that works for you. Lumen, the world’s first handheld metabolic coach, helps you take control of your wellness journey with real-time insights into your metabolism.

Whether you’re burning carbs after a workout or aiming to maintain your energy levels, Lumen’s personalized recommendations adapt to your unique needs. This is the year you make your resolutions stick with a smarter approach to health.

Take the first step to a healthier you. Order now and save 20% with code HEALTHWITHLUMEN.

📜 TOP ARTICLE

The 3-Month Process of How Sarah Went From Taking 9 Imitrex in 10 Days to Only 1 in The Last Month...

It sounds too good to be true, right?!

When someone is taking that many Imitrex within a short period of time, they’re clearly struggling with migraine symptoms on a consistent basis…

And yet, we’ve seen people overcome chronic migraine symptoms far more often than not in our clinic.

As you’ve seen (and hopefully experienced), there are a lot of options out there for managing migraine symptoms, but as a patient, it’s not always intuitive where to turn next.

🙏 We wanted to share an in-depth look at the multifaceted approach we took to help Sarah reduce her medication use to empower you and show you that regardless of where you are along your healing journey, there are still options on the table to find treatment…

Let’s get into it.

🥗 Personalized Dietary and Nutritional Program

Sarah’s first big food issue was that she was living a fast-paced life where she ate out at fast-food restaurants for nearly every meal…

She knew it needed to stop but didn’t know where to start or how to change her habits.

Sarah also had an unhealthy relationship with food, where she used them as a way to manage her emotions and life stressors.

🪜 Here’s What We Did

• Comprehensive Blood Tests – We ran labs to identify potential nutrient deficiencies, metabolic issues, and food sensitivities, ensuring we had data-based clarity.

• Clean, Anti-Inflammatory Eating – We focused on meals at home with fibrous veggies, quality proteins, healthy fats (like olive and avocado oils), and avoided common migraine triggers (too much caffeine, red wine, processed sugars).

• Accountability Check-Ins – We did regular meal check-ins and even changed the route she drove to work to avoid her usual fast-food stops.

💥 Why It’s Important

As we’ve previously discussed (to a nauseating degree…), migraine symptoms are often triggered or worsened by inflammation, food sensitivities, and blood-sugar imbalances.

By identifying and removing potential dietary triggers, we gave her body and brain the resources they needed to function more optimally, reducing the frequency and intensity of her migraine attacks, along with her daily tension headaches.

Additionally, we supported Sarah with the proper intake of key nutrients—like magnesium, riboflavin (vitamin B2), and essential fatty acids—which have been shown to support healthy brain and nervous system function.

🧠 Comprehensive Neurological Assessment & Tailored Brain Exercises

Your brain controls everything, for better, for worse…

As you already know, changes in the brain trigger migraine symptoms, which often lead to further changes in the brain that can make it easier to cause migraine symptoms later on… It’s neuroplasticity at work, but not in your favor.

Sarah had never had a complete neurological work-up before, so we made sure to do one and address underlying issues that were suspect to causing her migraine symptoms.

🪜 Here’s What We Did

• In-Depth Neurological Exam – We tested balance, reflexes, eye movements, and cranial nerves to pinpoint specific regions needing rehabilitation.

• Visual and Vestibular Therapies – Customized exercises targeted visual processing and inner ear function, mitigating a major trigger for migraines when the brain struggles with sensory integration.

• Personalized Neurological Exercises – We gave her targeted drills to strengthen neural connections and help her brain handle stress better, effectively “updating her software” to reorganize her neural networks to work for her, not against her.

💥 Why It’s Important

By identifying problem areas—whether in sensory processing, central networks, or overall brain function—we could design precise interventions to improve brain function and bandwidth.

Strengthening these neural pathways through therapies and exercises makes the brain more resilient and can substantially decrease migraine susceptibility… Just like what Sarah experienced.

💪 At-Home Individualized Structural, Neurological, Sleep, and Nutritional Protocols

A single therapy in isolation may work for a bit, but we often find multiple approaches need to be taken simultaneously to change the brain, body, and function of the nervous system.

🪜 Here’s What We Did

• Structural and Postural Exercises – Daily routines to release tension in her neck, shoulders, and upper back—common migraine trigger sites.

• Neurological Therapies at Home – Brain-based exercises reinforced what she practiced in the clinic, promoting neuroplasticity.

• Nutritional Protocols and Dietary Changes: We offered ongoing support with meal plans, recipes, and accountability to keep her moving in the right direction.

• Healthy Sleep Habits – A cool, dark room and using her bed only for sleeping and intimacy made a big difference, paired together with regular bedtime/wake times, limitations on caffeine use, and changes in sleep habits.

💥 Why It’s Important

Consistency is crucial for lasting change… Because it’s all about changing the brain.

Consistency outside the clinic means continuously reinforcing positive changes in the brain via neuroplastic changes.

This is a testament to both her hard work and the energy we put into her early assessments, as these helped to pave the path forward for her care.

👊 Empowering Her Mindset and Building Confidence

We all know how important habits are… But very few of us know how to create new habits that will stick around long-term.

Sarah was just like everyone else in this sense, which is why we immediately started to track numbers, metrics, and data to gauge progress and improvements.

🪜 Here’s What We Did

• Ownership of Outcomes – She learned how daily choices in diet, sleep, and stress directly impacted her migraine patterns.

• Mindset Shifts – Viewing migraine symptoms and triggers (such as bad food choices and a lack of sleep) as signals rather than defeats helped her adjust her approach in real time.

• Goal Setting and Reinforcement – We celebrated every win and tracked sleep, food, and migraine data weekly.

💥 Why It’s Important

By helping Sarah realize she had control over many aspects of her health, we strengthened her confidence to adopt new habits and maintain them… And she’s seen so many other positive changes in her life as a result of it!

As we’ve discussed, having a sense of empowerment and choice in the matter can significantly reduce stress levels—one of the key drivers of chronic migraine attacks.

📊 The Data Doesn’t Lie

Within just three months, Sarah…

• Medication Use: She went from taking 9 Imitrex doses in 10 days to needing only 1 a month.

• Quality of Life: She’s felt more energetic, confident, and capable of tackling her daily tasks.

• Better Outlook: With fewer debilitating headaches and migraine attacks, she could fully engage in activities she loves, free from the constant worry about when the next migraine would strike.

• Improved Digestion: She went from dealing with consistent diarrhea to near-complete bowel movements, with less bloating, gas, and indigestion.

• Less Anxiety and Depression Symptoms: Sarah has always struggled with mental health symptoms, but she’s seen a significant improvement in her outlook on life now that she’s in less pain and able to do more.

🛣️ Take the Next Step in Your Migraine Journey

If Sarah’s story resonates with you, remember that every migraine sufferer’s journey is unique, and so is every path to healing.

Our approach—encompassing diet, neurological function, structural health, sleep hygiene, and mindset—can and will always be tailored to your specific triggers and needs…

Because you’re worth it!

Are you ready to reclaim your life from chronic headache and migraine symptoms? 

We’re here to guide you with comprehensive assessments, personalized plans, and ongoing support.

Reach out to us today to discuss how we can help you finally break free from the migraine cycle…

*Clinical Note: Remember, small consistent changes add up to significant improvements over time. By prioritizing your body’s nutritional, neurological, and structural health—and believing in your ability to transform—you can rewrite your migraine story. There are no guarantees for any protocol, program, or procedure. You should always consult a medical provider or doctor before starting a new healthcare program, diet, or protocol!

🍴MIGRAINE-FRIENDLY RECIPE

Overnight Oats with Fresh Pear and Maple Syrup

🥣 Ingredients

• 1/2 cup gluten-free oats

• 1/2 cup water or a non-dairy milk like oat or rice milk

• 1 ripe pear, diced

• 1 tablespoon maple syrup

• Optional: a pinch of cinnamon for flavor

📖 Instructions

1. Prepare the Oats

   • Place the gluten-free oats in a jar or a bowl. Add water or the non-dairy milk of your choice.

   • Stir well to ensure the oats are fully submerged.

2. Refrigerate

   • Cover the container with a lid or plastic wrap.

   • Let it sit in the refrigerator overnight (at least 6 hours). This allows the oats to soften and absorb the liquid for a creamy texture.

3. Assemble in the Morning

   • In the morning, remove the oatmeal from the fridge.

   • Top with diced fresh pear.

4. Add Sweetener

   • Drizzle maple syrup over the oats and pear for added sweetness.

   • Optionally, sprinkle a pinch of cinnamon for extra flavor if tolerated.

5. Serve

   • Stir everything together and enjoy a nutritious breakfast!

💪 The Health Benefits

Why It’s Migraine and Histamine Friendly

1. Gluten-Free Oats

   • Oats are generally low in histamine and are a good source of complex carbohydrates and fiber.

   • Using gluten-free oats ensures that individuals with gluten sensitivities aren't exposed to potential migraine triggers.

2. Pears

   • Fresh pears are typically low in histamine. They provide natural sweetness and fiber, which can help in stabilizing blood sugar levels, an important factor in migraine management.

3. Maple Syrup

   • A natural sweetener that’s generally well-tolerated.

   • Unlike honey, which some people with histamine intolerance might react to, maple syrup is lower in compounds that could trigger symptoms.

4. Non-Dairy Milk

   • Using alternatives like oat or rice milk avoids dairy, which can sometimes be a trigger for migraines in sensitive individuals.