Hey Migraine Mentees 👋 

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

• Yes, migraine can run in families—and genetics matter, but they don’t determine your destiny…

• Researchers have identified over 40 genes linked to migraine, but lifestyle factors still shape how those genes show up…

• Even identical twins don’t always both get migraines—because environmental factors play a powerful role in genetic expression…

• You can’t change your DNA, but you can change your sleep, nutrition, stress, and screen time—and those factors make a big difference…

• Building a migraine-friendly lifestyle is one of the most effective ways to reduce attacks, even if it’s “in your genes”…

Your genetics may load the gun—but how you live your life determines whether that trigger gets pulled.

This week’s edition is all about hope, action, and reclaiming control—even if migraines run in your family.

🧠 The Migraine Mentors

First time reading?! Sign up HERE.

In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - Headache vs. Migraine

• 📸 Weekly TikToks

  • Chronic Migraine Clinical Checklist

  • Migraine Hangover…

• 🔈️ The Migraine Mentors Minicast - Podcast Series

  • Are Migraines Genetic? What Your DNA Does—and Doesn’t—Decide

• 📜 This Week’s Top Article

  • Why Your Genetics May "Load The Gun", But The Environment Pulls The Trigger for Migraine

• 🍴 Migraine-Friendly Recipe of the Week

🥡 WEEKLY TAKE-OUT

Meme of The Week

🥡 WEEKLY TIKTOKS

Chronic Migraine Clinical Checklist

@drerikreis

✨ Understanding the Full Picture of Chronic Migraine ✨ Are you or someone you know struggling with chronic migraine attacks? You're not al... See more

Migraine Hangover…

@headache_whisperer

#migraine #migraines #migrainerelieftok #headache #headaches #CapCut

🗞️ MIGRAINE MINICAST

🎧 Are Migraines Genetic? What Your DNA Does—and Doesn’t—Decide

If migraines run in your family, it’s easy to feel like your health is out of your hands.

And while genetics do play a role in migraine, new research shows that genetics don’t determine your destiny…

🧬 In this week’s episode, we explore:

• What the science actually says about migraine heritability…

• How over 40 genetic variants may influence your sensitivity to light, sound, stress, and pain…

• Why identical twins don’t always both get migraines—despite sharing 100% of their DNA…

• The difference between genetic risk and epigenetic expression…

• How lifestyle factors like sleep, diet, stress, and screen time can turn migraine genes on or off…

🧠 Whether you’ve been told “it’s just genetic” or you’ve resigned yourself to symptoms you can’t control—this episode will shift your mindset.

You can’t change your DNA. But you can change your genetic expression…

👇 Tap below to listen—and take back control of your migraine journey 👇

📜 TOP ARTICLE

💥 Why Your Genetics May "Load The Gun", But The Environment Pulls The Trigger for Migraine

If migraines run in your family, you’ve probably wondered: “Was I born into this?”

But the better question you should be asking is: “Can I do anything about it?”

We know that migraines have a genetic component… But even if it’s in your DNA, that doesn’t mean it’s your destiny.

Let’s debunk a few myths about migraines and genetics.

🧬 The Genetics of Migraine & Twin Studies

Decades of research show that migraine is a neurological condition with a heritable basis. And if a close family member has migraines, your chances of developing them increase significantly…

Some studies suggest:

• 1 parent with migraine = ~50% risk

• 2 parents = up to 75% risk

And researchers have identified over 40 genetic variants associated with migraine — especially in genes that affect:

• Ion channels (which regulate brain excitability)

• Pain pathways (especially those involving the trigeminal nerve)

• Hormone regulation and vascular tone (blood vessel dynamics in the brain)

There’s even a rare, severe form of migraine called familial hemiplegic migraine, which is directly tied to a single gene mutation…

But here’s the kicker:

👉 Even studies looking at identical twins — who share 100% of their DNA — found environmental, dietary, and lifestyle habits account for roughly 50% of the differences in whether or not their twin will have migraines.

Why?

Because genes aren’t everything. They create susceptibility, not certainty.

🔁 “Genetics Load the Gun, But The Environment Pulls the Trigger”

Think of your genetics like a “loaded gun” that come as a pre-determined potential blueprint for your life.

While you can’t change your genetics, you can change the way you life your life…

Your lifestyle and living environment — how you live, eat, sleep, move, and manage stress — is what decides whether that trigger gets pulled.

🚦 This concept is called epigenetics — and it validates how lifestyle factors can turn genes on or off over time.

So while you might have inherited a migraine-prone brain, you still have a massive say in how often symptoms show up — and how intense they are.

🧠 What You Can Control - Lifestyle Levers That Change The Game

While you can’t change your genes, you can change which genes get turned on and off…

So let’s shift the focus from what you can’t change (genes) to what you can:

🛌 Sleep Hygiene

Poor sleep is one of the most common migraine triggers. And as we’ve discussed in the past, building consistency is the key to optimizing stress and overall health:

• Wake and sleep at the same time every day (yes, even weekends)

• Reduce screen time and bright lights 90 minutes before bed

• Consider magnesium threonate or calming teas if you’re restless

🥗 Nutrient-Dense Diet

Many people with migraines have mitochondrial dysfunction or nutrient deficiencies. Using food as medicine is crucial for finding relief, so it’s best to follow these guidelines:

• Cutting ultra-processed foods, refined sugar, and seed oils

• Staying away from high histamine foods like avocados, aged or fermented goods, and left-overs

• Eating whole foods rich in magnesium, riboflavin (B2), and CoQ10

• Optimizing the diet with high fiber foods and veggies to feed healthy gut microbes

• Balancing blood sugar with protein and healthy fats at each meal

💧 Hydration + Electrolytes

Dehydration (especially with mineral imbalance) is a silent trigger, especially in the summer months.

• Aim for 2–3 liters of water daily, and don’t be afraid to add a pinch of sea salt or an electrolyte packet to optimize blood volume and nutrient availability.

😵‍💫 Stress + Nervous System Regulation

People with migraine often have a hyper-responsive brain to stressors. That means stress isn’t just “in your head” — it’s a full-body trigger. Try:

• Daily breath work or meditation (even 5 minutes could make a difference)

• Spend time outside in natural light, especially in the AM to optimize circadian rhythms

• Limiting caffeine and alcohol to improve sleep and mitochondrial function

🧍 Posture, Movement, and Screen Time

Long hours at a desk or phone screen can create muscular tension and visual overstimulation. We suggest you combat this with:

• Regular movement throughout the day (walking, yoga, gentle strength training)

• Blue-light blockers after sunset

• Postural awareness exercises or physical therapy, if needed

❤️ You’re Not Powerless — You’re in the Pilot Seat

Your genetics aren’t a limitation…

They’re the foundation that can allow you to live a fruitful life full of health, happiness, and optimal function.

Yes — your brain might be wired differently…
Yes — your genetics may make you more “vulnerable” to migraine…

But you are not broken… And you are not stuck the way you are…

Migraine may have chosen you, but that doesn’t mean you can’t fight back — with knowledge, tools, and a lifestyle that supports your brain, not works against it.

🧬 You can't change your genes.
🔦 But you can change your inputs — and that’s where the real healing happens.

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE

Grilled Chicken with Zucchini, Carrots & Rice

🧑‍🍳 Ingredients

• 1 fresh chicken breast (not frozen/thawed or processed)

• 1 medium zucchini, sliced

• 2 medium carrots, peeled and sliced

• 1 cup white rice

• 1 tbsp olive oil

• Sea salt (to taste)

• Optional: turmeric or thyme for added flavor (low histamine herbs)

🗒️ Instructions

1. Cook the Rice

   • Rinse 1 cup white rice under cold water.

   • Add to a pot with 2 cups water and a pinch of sea salt.

   • Bring to a boil, reduce heat, cover, and simmer for ~15 minutes or until fluffy.

2. Steam the Vegetables

   • Slice zucchini and carrots.

   • Steam for ~5–7 minutes until just tender (but still firm).

3. Grill the Chicken

   • Season the fresh chicken breast with sea salt and olive oil.

   • Grill or pan-sear on medium heat for 6–7 minutes per side, or until fully cooked through (internal temp of 165°F).

   • Let rest 3–5 minutes before slicing.

4. Assemble

   • Plate the rice and top with olive oil.

   • Add steamed veggies and sliced grilled chicken on the side.

   • Optional: Sprinkle a pinch of turmeric or thyme for extra flavor and anti-inflammatory benefits.

🧠Why This Meal Is Migraine & Histamine Friendly