⌛️ Don’t have time to read this week’s newsletter? No problem!

🧬 We’ve put together a full-stack supplement combination that will help you buffer the stressors of the holidays and help you make it through your family intervention 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!

In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - Eye Have Issues…

• 💣️  This Week’s Sponsor

  • Huel - The Best Human Fuel On The Planet

• 📜 This Week’s Top Article

  • The Top 5 Ways to Manage Holiday Stress and Migraine Symptoms

• 🧨 Pro Tip

  • Testing For Stress - Here’s How To Properly Do It

• 🍴 Migraine-Friendly Recipe of the Week

  • Zucchini Noodles with Garlic Olive Oil and Shrimp

🥡 WEEKLY TAKE-OUT

Meme of The Week

📜 TOP ARTICLE

The Top 5 Ways to Mange Migraine Symptoms During the Holidays

The holiday season is supposed to be relaxing, stress-free, and magical…

But for migraine sufferers, it can also be a minefield of triggers—stress, disrupted routines, and sensory overload in every direction.

If you find yourself dreading the holidays because of migraine symptoms, you’re not alone.

📰 The good news?

With the right tools and strategies, you can minimize triggers, manage symptoms, and reclaim the joy of the season without flaring up your migraines!

Here are the Top 5 Ways to Manage Migraine Symptoms During the Holidays naturally and effectively.

1️⃣ Stick to Your Regular Sleep Schedule

Sleep disruptions are one of the most common migraine triggers. Late nights, holiday travel, and irregular schedules can quickly throw off your sleep cycle and increase your chances of an attack.

Luckily for you, this is something you can control and manage with the right habits.

🗒️ Sleep Hygiene:

• Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even during the holidays. Circadian rhythms don’t get to take a holiday, so neither should you.

• Find a relaxing nighttime routine—dim the lights, avoid screens an hour before bed, and try calming activities like deep breathing or reading to get your mind off of the day and ready for rest.

• If you’re traveling, pack an eye mask, earplugs, and other tools to ensure restful sleep.

👉 Why It Works: Restful, deep, and consistent sleep helps stabilize brain function and reduces the neurological and inflammatory imbalances that trigger migraine attacks.

2️⃣ Avoid Dietary Triggers

Holiday treats are tempting, but many traditional holiday foods and drinks—like red wine, chocolate, aged cheeses, and sugary desserts—are common migraine culprits.

Combine that with dehydration or skipped meals, and you’re more likely to experience symptoms. These problems can set you back weeks if they present their ugly heads…

🗒️ Healthy Food Choices:

• Identify and avoid your known triggers, especially alcohol, caffeine, and processed foods.

• Stay hydrated - Drink at least 2 liters of water daily and add electrolytes to balance your hydration.

• Focus on anti-inflammatory, nutrient-dense foods like:

  • Omega-3-rich foods: Salmon, walnuts, and chia seeds

  • Magnesium-rich foods: Spinach, avocados, and almonds

  • High fiber foods: Dark leafy vegetables, berries, and healthy nuts

  • Herbs and spices: Ginger or turmeric for their natural anti-inflammatory benefits

👉 Why It Works: Stabilizing blood sugar, reducing inflammation, and staying hydrated will help prevent the physiological triggers that lead to migraine symptoms.

3️⃣ Manage Stress Before It Manages You

Holiday stress—whether it’s from hosting, shopping, or family dynamics—can quickly escalate and trigger migraines. Chronically elevated cortisol levels (your body’s stress hormone) can overstimulate your nervous system and lead to systemic inflammation.

Both short and long-term stressors can also cause hormonal imbalances, which as you know, can further promote symptoms.

🗒️ Stress Management Tactics:

• Plan ahead: Create a realistic to-do list and avoid overcommitting yourself, even with fun events and meet ups.

• Take short breaks for deep breathing or meditation to calm your nervous system.

• Say “no” to activities that feel overwhelming—protecting your health is more important than saying yes to every invitation, even if it’s with family and friends…

👉 Why It Works: Stress management helps regulate cortisol levels, reducing neurological and inflammatory responses that contribute to migraines.

4️⃣ Limit Sensory Overload

Bright holiday lights, loud music, crowded gatherings, and long car rides can overwhelm your senses and trigger migraine symptoms. Learning to control your sensory input can help you stay ahead of these flare-ups.

🗒️ Less is More:

• Step away from overstimulating environments for a few minutes to give your brain a break. Even if you can’t get away, you can find moments to calm your brain.

• Use tools like noise-canceling headphones, sunglasses, or blue light glasses when needed, especially at night when preparing for bed.

• Create quiet, dimly lit spaces to recharge, especially during large gatherings or while traveling. Will anyone really know if you step away fro 5-10 minutes to collect yourself? Probably not…

👉 Why It Works: Reducing sensory overload calms the nervous system and prevents migraine symptoms from escalating… But we’re sure you already know that!

5️⃣ Move Your Body to Stay Physically and Mentally Fit

Exercise can be a powerful tool for managing migraine symptoms by reducing stress and improving blood flow to the brain. However, overexertion can worsen symptoms, so it’s important to pace yourself.

Movement will always be the language of the brain, so be sure to get it in when you can.

🗒️ Move Towards Healing:

• Incorporate gentle, low-impact activities like walking, yoga, or tai chi.

• Take movement breaks throughout the day to release tension and promote circulation by stretching, changing positions, and practicing relaxation techniques.

• Get outdoors whenever possible—fresh air and natural light can improve mood and energy levels.

👉 Why It Works: Regular movement supports brain function, reduces stress, and helps prevent tension that often triggers migraines.

🎉 You Can (And Should) Enjoy the Holidays Without Migraine Symptoms Taking Over

The holidays don’t have to be a time of anxiety and migraine flare-ups.

By prioritizing sleep, managing stress, staying hydrated (with electrolytes), and being mindful of your triggers, you can take control of your symptoms and focus on enjoying the season.

You deserve to celebrate the holidays on your terms, without migraine attacks holding you back.

If you need personalized support or a plan to manage migraine symptoms, we’re here to help you… Which is why we put together our full-stack supplement combination to help you buffer the holiday stressors!

✅ 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!

🧨 MIGRAINE PRO TIPS

Testing For Stress - Here’s How To Properly Do It

We all know stress sucks. Its pretty obvious why…

But there are other reasons why stress is such a priority with migraine…

🥼 Stress is made from a chemical called DHEA. This chemical complex makes a hormone called cortisol.

The problem is… DHEA also makes estrogen.

So if you make too much of one, you don’t make as much of the other.

📈 The graph below is a snippet from a test called a DUTCH panel that we often run on patients with migraine symptoms.

It shows the entire stress-estrogen pathway.

👆️ The only thing you need to notice about this graph is if you have a lot of stress and issues with migraine around your cycle, this test is a must!

⬇️ This test is so much more complete than western testing for 3 big reasons:

1 - It shows you how the entire system is functioning; Not just 1 organ.

2 - It gives you several data points throughout the day.

3 - You can reboot the entire system using supplements and precursors.

☝️ The last one is important because it allows you to be a little wrong with the doses at first.

It also means you don’t need to be on supplements for the rest of time.

💉 If you get an injection of bio-identical hormones and its wrong, you can’t take it back…

🧪 If you have hormone based migraine symptoms and a stressful life, you HAVE TO look into this test…

🍴MIGRAINE-FRIENDLY RECIPE

Zucchini Noodles with Garlic Olive Oil and Shrimp

🥣 Ingredients

• 2 medium zucchinis (spiralized into noodles)

• 8 oz (225g) fresh shrimp (peeled and deveined)

• 3 tablespoons olive oil

• 2 cloves garlic (minced)

• 1 teaspoon apple cider vinegar (or lemon if its not a trigger)

• Salt (to taste)

• Fresh parsley (chopped, for garnish)

• Black pepper (to taste; optional, depending on sensitivity)

📖 Instructions

1. Prep the Zucchini Noodles: Use a spiralizer or a vegetable peeler to create zucchini noodles. Set aside.

2. Cook the Shrimp: In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant (avoid browning). Add the shrimp and cook until they turn pink and opaque, about 2-3 minutes. Season lightly with salt.

3. Add Zucchini Noodles: Add the spiralized zucchini to the skillet with the shrimp. Drizzle with the remaining tablespoon of olive oil and the lemon juice. Sauté for 2-3 minutes, just until the zucchini noodles are tender yet still al dente.

4. Serve: Transfer the mixture to a plate, garnish with chopped parsley, and add additional lemon juice if desired. Serve warm.

💪 The Health Benefits

Why It’s Migraine-Friendly:

• Zucchini and shrimp are low in tyramine, making them suitable for those prone to migraine attacks.

• Olive oil is a healthy fat that can help in reducing inflammation and does not trigger migraine symptoms.

Why It’s Histamine-Friendly:

• This recipe uses fresh shrimp which generally have lower histamine levels than preserved seafood. Always ensure it’s fresh and properly handled.

• Zucchini, olive oil, and fresh herbs are low in histamines, making them great choices for those sensitive to histamine.

Why It’s Low Glycemic:

• Zucchini is a non-starchy vegetable that is low in carbohydrates, which helps keep blood sugar levels stable.

• Shrimp are high in protein while being low in carbohydrates, helping to keep the meal’s glycemic index low.

This dish makes for a healthy, satisfying lunch that aligns with your dietary requirements while being delicious and easy to make!

Enjoy!