The Migraine Dietitian

10/01/2026

Like why are you so obsessed with me??? 🙄

That feeling that migraine is always lurking in the background, just waiting to ruin your day, can be utterly exhausting.

Questioning every plan, every meal, every decision to take your meds … blech!!

If you feel like you’re in an absolute decision spiral with migraine 24/7, my Untangling Your Migraine Guide walks you through how to figure out your next steps without losing your mind.

And if you comment “UNTANGLE” below, I’ll send you the link for you to get it at Pay-What-You-Can pricing! Just enter the price you can afford and download, no questions asked 💜

09/26/2026

09/24/2026

Let’s talk about keystone bacteria and migraine! 🦠

Specific strains, like Akkermansia and Faecalibacterium, are essential for a healthy gut lining and reducing systemic inflammation. When they’re missing, it’s not just your digestion that’s affected - it can also impact migraine!

I love using labs to help my clients see exactly what’s happening beneath the surface, but you don’t always need a test to start making positive changes. Adding red foods and resistant starches to your meals is a great first step!

What’s your favorite red food to add to your plate? 🍎🍓🍒

➡Need help with migraine and want to chat more with me to see if you’re a good fit for my program? Shoot me a DM with the word SUPPORT and we can go over your situation!

➡If you’re new here and just getting started, comment GUIDE and I’ll send you the link to get my free Migraine 101 Guide to begin your journey 💜

09/12/2026

Let’s talk POTS!

Postural Orthostatic Tachycarda Syndrome (known commonly as POTS, thank god) is a relatively rare condition that’s seen much more frequently in people with migraine.

The tricky thing is that many symptoms of POTS and other forms of dysautonomia overlap with migraine, which can delay proper diagnosis and treatment for quite some time.

Scroll through today’s post to learn more about the overlap between these two conditions and how they can be managed together using diet, hydration, and lifestyle changes!

If you’d like to chat more about how I can help, comment SUPPORT below and I’ll reach out via DMs to learn more about your situation.

***this post is not a substitute for medical adice and is for educational purposes only

09/10/2026

You’ve probably been told to avoid chocolate, cheese, coffee, maybe even other foods like citrus and avocados …

… and if that sounds miserable to you, here’s the good news:

🧠 Migraine triggers aren’t universal.
⚡ Some people have no food triggers at all.
🌿 And your threshold matters waaaaay more than any single food.

Migraine attacks are rarely due to just one trigger - it’s about the total load on your system.

When your migraine threshold is low, even something small (like a glass of w**e with dinner or running late for work) can push you over the edge.

But when your threshold is higher? You’re a lot more resilient.

That’s why cutting out foods “just in case” can make things worse:
👉 less food = lower energy = more nervous system stress
👉 more restriction = more anxiety and risk for deficiencies
👉 fear around food = less trust in your body

Inside Raise Your Threshold, we ditch the fear-based rules and help you support your body so it’s less reactive in the first place.

Because constantly dodging food is exhausting and honestly … it doesn’t work that well for a LOT of people.

Want to learn how to actually build resilience instead of cutting more foods??
DM me “THRESHOLD” and I’ll send you the details 💌

(Loving reminder that if cutting out foods works for you and you’re happy with it, that’s great! This post is for people who want a different option and thankfully there are lots of options out there for migraine 💜)

09/08/2026

I received a DM recently asking if the keto diet is ACTUALLY good for migraine, since our brains need carbs to function right?

Tune in to this week’s episode of Migraine Relief Hotline to hear my unbiased take on this question!

This episode of part of a three part series I’m doing about diets - keto, low carb, and paleo - for migraine.

If there’s another diet you want me to cover on the podcast, let me know in the comments and I’ll do another series like this!

You can listen to Migraine Relief Hotline wherever you get your podcasts, or watch the full video on my YouTube channel (linked in my profile).

09/02/2026

I tried SO MANY DIETS that were supposed to “fix” my migraine and GI issues.

Paleo.
Keto.
Modified Keto.
Elimination Diets (so many 😭).
Gluten-free.
Sugar-free.
Whole 30.

Some of them did help my migraine or my gut … temporarily. But the rules and restrictions affected my mental health terribly and triggered some pretty significant disordered eating issues.

I felt so discouraged because everything I saw online said that a DIET was necessary to control migraine attacks (even though there didn’t seem to be a consensus around which diet that should be …).

But you know what actually ended up working for me in the end?

Saying “screw it” to the diets. They weren’t good for me, and I came to find that they weren’t good for a LOT of other people with migraine too.

So instead of following a diet, I:

💜Ate to support my blood sugar
💜Chose foods that contained the vitamins / minerals migraine brains need
💜 Paid attention to when foods CLEARLY, REPEATEDLY made me feel bad, and reduced them instead of eliminating them
💜 Got to the bottom of my GI issues (hi h pylori, dysbiosis, digestive dysfunction)
💜 Accepted that I need more recovery time and breaks to feel my best
💜 Reduced my supplements from 10+ a day to just a few essentials
💜 Learned that migraine is a whole-body condition and started treating it that way

I did what worked for me, instead of trying to force what was SUPPOSED to work for everyone else.

All that to say - if the rigidity makes you miserable, if the tracking feels like too much, if the diets don’t even seem to work that well for you … there are so many other ways to manage migraine!

__________________

If you want to chat more about what’s going on with your situation to see if I can help, feel free to reach out via DMs. You can also click the link in my bio to learn more about different ways I support people just like you inside my RYT Migraine Care Program 💜

*** this post is for educational purposes only and is not a substitute for medical advice

08/21/2026

Skipping meals is a big migraine trigger for most of us, but nausea / low appetite / migraine itself can sometimes make it hard to eat!

Some of my fav tips:

Eat SOMETHING. Whatever sounds good - if that’s a bowl of ice cream, do it!

Use a meal replacement shake like OWYN if chewing something sounds gross - just don’t rely on these for most of your meals.

Suppress nausea with ginger, mint, or something like “Not Now Nausea” spray.

Try stimulating your vagus nerve through humming or singing - this can reduce nausea, especially if it’s partly due to anxiety or migraine

Add a flavorless protein powder like collagen to an electrolyte drink to sneak in some extra calories and nutrition (if it’s sugar-free, add a splash of fruit juice too!)

Also - there may be a reason for that nausea or low appetite other than “it’s just part of migraine”! Things like medication side effects, gastroparesis, thyroid issues, MCAS, and even deficiencies can cause nausea or low appetite, so it’s important to do some digging if this is a long-term problem for you!

What are your fav hacks to make eating easier? Let me know in the comments 👇

08/19/2026

Why do migraine attacks make you SO TIRED, even after the attack is over?

I had to remind myself of the answer to this exact question earlier this week, and I wanted to share with you too because I knew you would be able to relate.

The reality is - a migraine attack is an energetically demanding event for your body.

There’s altered neural activity. Pain (or dizziness, or both). Changes in stress hormones and other signaling systems. And once the attack itself is winding down, your brain and body still have to recover and return to homeostasis.

That ALL TAKES ENERGY.

Which is why after a migraine attack, it can be completely normal to:
* feel exhausted
* have basically no energy
* feel emotionally drained
* need actual recovery time

And look, I realize that information doesn’t make it any easier to experience this in real time.

You might still have work to do. Kids to take care of. Dinner to make. Plans you were hoping you could finally get back to.

But I do think understanding what’s happening can make it a little easier to stop treating your exhaustion like a personal failure.

This is actually a big part of the work we do inside Raise Your Threshold - learning what’s happening in your body, how to support it, and how to keep life moving without sacrificing your health.

So. If you’ve ever reached the end of an attack and immediately expected yourself to bounce back to 100% ... remind yourself that there is a very real, very physical reason why that’s hard to do.

You’re not being dramatic, or overly sensitive.

You’re in recovery. And it’s okay to need some rest 💜

08/14/2026

If your migraine attacks are getting worse as you approach menopause, it’s not just you!

Here’s what’s happening:

During perimenopause, your hormones fluctuate wildly - and it’s the FLUCTUATION that affects your threshold, not just low estrogen.

Estrogen impacts serotonin, which affects pain processing and migraine susceptibility. When estrogen drops suddenly (which happens frequently in perimenopause), your threshold drops with it.

This is why attacks often cluster around your cycle - or why they might be happening more unpredictably now.

And while those hormone fluctuations are normal in perimenopause, you CAN support your threshold through them:

✅ Stable blood sugar becomes even MORE critical
✅ Nervous system support is essential
✅ Gut health can buffer some of the hormonal impact
✅ Consistent sleep and stress management matter more than ever

Basically: you need to keep the rest of your bucket as empty as possible so the hormone fluctuations don’t constantly tip you over.

Some people also benefit from working with their doctor on HRT.

Perimenopause + migraine is tough. But it’s manageable when you understand what’s happening and address your threshold holistically!!

This is exactly what we work on in Raise Your Threshold - supporting you through hormonal shifts without feeling helpless. Dm me or click the link in bio if you want more info!