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The Migraine Dietitian, Atlanta, GA (2025)

10/30/2025

How to truly terrify someone with migraine 😆😅

What would your migraine haunted house have inside? Let me know in the comments!

Follow me .migraine.dietitian - migraine support for people who’ve tried everything 💜

10/29/2025

There's no one-size-fits-all "migraine diet."

I know that's frustrating to hear when you just want someone to tell you what to eat (and what to avoid) to feel better!

But here's the truth: what lowers YOUR threshold is different from what lowers someone else's.

Some people do great with coffee. Others can't touch it.

Some people need high-fat meals. Others feel better with more carbs.

Some people have gut issues that need addressing. Others don't.

The "avoid these 47 trigger foods" lists? They're making you anxious and may not even be helping.

What you actually need:
✅ To understand the foundational pieces (blood sugar, hydration, regular meals)
✅ To learn what YOUR specific body needs
✅ To stop restricting and start supporting
✅ To address the underlying issues (gut, nervous system, hormones) - not just avoid foods

This is what we do in Raise Your Threshold - I help you understand YOUR body, not follow someone else's rules!

Because managing migraine isn't about restriction. It's about raising your capacity ✨

10/28/2025

You're eating all organic, avoiding processed foods, meal prepping like a pro...

And you're still drowning in migraine attacks.

Whyyyyy?????

Here's the thing: "Clean eating" doesn't address the actual mechanisms that lower your threshold.

Eating organic kale doesn't balance your blood sugar if you're eating it at irregular times.

Avoiding highly processed foods doesn't regulate your nervous system.

A perfect diet doesn't address gut dysbiosis, hormone fluctuations, or chronic stress.

What matters MORE than "clean":
✅ WHEN you're eating (regular meals to stabilize blood sugar)
✅ Getting enough protein and fat (not just loading up on veggies)
✅ Eating in a way that supports YOUR gut, not just following a generic "healthy" plan
✅ Not restricting so much that you're stressed about food (which lowers your threshold)

I've worked with so many clients who were eating "perfectly" and still struggling - because they were focused on the wrong things!

Migraine management isn't about eating clean. It's about eating in a way that supports your threshold.

We work on this inside Raise Your Threshold - the actual nutrition strategies that move the needle, not just the ones that sound good on Instagram! 💁‍♀️

10/27/2025

There's a pattern I see with almost every client in Raise Your Threshold.

Week 1️⃣-2️⃣: They're learning, they're implementing, they're hopeful but also a little overwhelmed.

Week 3️⃣: They're finding their rhythm. Things are starting to click.

Week 4️⃣: The breakthrough happens ✨

It's usually something like this:
💬 "Wait... I just realized I haven't had an attack in like 10 days...."
💬 "I slept terribly last night and didn't get an attack - that NEVER happens??"
💬 "I can feel when my threshold is low now, and I actually know what to do about it."
💬 "I'm not as scared of attacks anymore, I feel like I understand what's happening."

It's not that everything is perfect by week 4 ... but something shifts!

They stop feeling helpless. They start feeling like they have some control. They see that this approach is actually working a teeny tiny bit.

And that's when the real progress starts - because they're not just following a plan anymore, they're UNDERSTANDING their body! 🎉

That's what we're working toward in Raise Your Threshold - not just symptom management, but actual understanding and control.

If you're tired of feeling helpless and want to understand what's actually happening in YOUR body, link in bio to learn more or shoot me a DM! 💜

10/26/2025

You don't need to:
· Eat perfectly every day
· Never miss a meal or snack
· Avoid all stress
· Get 8 hours of sleep every single night
· Never have a glass of wine or soda
· Track every single thing forever

That's exhausting. And honestly? It's not realistic.

Here's what actually matters: PATTERNS!

Are you eating regularly MOST days? That's what stabilizes blood sugar.

Are you managing stress MOST of the time? That's what regulates your nervous system.

Are you supporting your gut health consistently? That's what reduces inflammation.

One late night doesn't ruin your progress.
One skipped meal doesn't reset everything.
One stressful week doesn't mean you're failing.

It's the overall pattern that raises your threshold - not perfection 💃

When you let go of the all-or-nothing thinking, managing migraine gets so much easier!

You have more flexibility. You have more capacity. You enjoy your life more.

And ironically, that reduces stress, which raises your threshold even more!

Inside Raise Your Threshold, we focus on sustainable patterns - not perfection. Because perfection is just another stressor your body doesn't need 🙅‍♀️

10/25/2025

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, but that's individual.

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!

10/24/2025

If one more person tells you to "just relax" or "try not to stress"...

Here's why that advice is useless:

People with migraine have a more sensitive nervous system. It's literally part of the condition. Your nervous system is wired to be more reactive to stimuli - light, sound, stress, changes in routine, all of it.

You can't just "relax" your way out of a dysregulated nervous system.

When your nervous system is stuck in fight-or-flight mode (which is common with chronic migraine), your migraine threshold stays chronically low. Your body is always on high alert, always sensing danger, always ready to react.

This isn't your fault. And taking a chill pill isn't the answer!

What DOES help:

✅ Nervous system regulation practices (not just "relax")
✅ Reducing actual stressors where possible
✅ Supporting your body's stress response with nutrition
✅ Building in true rest (not just sitting on the couch scrolling, sorry)
✅ Addressing the other factors keeping your threshold low

Nervous system work is one of the foundational pieces we work on in Raise Your Threshold - because you can't supplement or diet your way out of a dysregulated nervous system bestie!

It has to be addressed directly.

This is one of those "unsexy" parts of migraine management that makes the biggest difference!

10/23/2025

I get asked this a lot - and I get why!!

Migraine is complicated. It's personal. You want individualized support, not just generic advice.

So here's what support actually looks like in Raise Your Threshold:

1️⃣ You get ME!✨🧙‍♀️🪄
✔️ I'm active in the community daily answering questions
✔️ Weekly live Q&A calls where we dig into YOUR specific situation
✔️You can ask me a zillion questions and I'll never get tired of you 😆
✔️ I review logs and data, help you troubleshoot, & guide you through the process

2️⃣ You get education that's actually useful:
✔️ Modules on gut-brain connection, nervous system, blood sugar, hormones, supplements, and more
✔️ But not just info dumps - practical application for YOUR life
✔️ I don't just tell you what to do, I help you understand WHY and HOW

3️⃣ You get community:
✔️ Other people who actually understand what it's like
✔️ People who are a few steps ahead who can offer hope and insight
✔️ A space where you're not alone in this

👎 Here's what you DON'T get:
❌ A one-size-fits-all meal plan
❌ Generic trigger lists
❌ Advice that ignores your individual situation

Is it as fully hands-on as 1-on-1? No.

But it's waaaay more hands-on than any other online program - and honestly, all of my 1-on-1 clients are also in the membership because the community and resources are THAT valuable!

If you've been wondering if Raise Your Threshold is right for you, link in bio to learn more. Or just DM me your questions - I'm happy to chat!

10/22/2025

If you have migraine + any of these, your gut might be part of the puzzle:

✅ Bloating, gas, or digestive issues
✅ IBS or irregular bowel movements
✅ Food sensitivities that seem random
✅ Brain fog between attacks
✅ Nausea with your attacks (beyond just the attack itself)
✅ History of antibiotic use or gut infections

Your gut and brain are in constant communication through the vagus nerve. When your gut is inflamed or out of balance, it can lower your migraine threshold.

Gut dysbiosis (imbalance in gut bacteria) can trigger neuroinflammation - which affects your nervous system and makes you more susceptible to attacks.

This is one of my favorite areas to work on with clients because gut health improvements often lead to surprising breakthroughs in migraine!!

But here's the thing: fixing gut health alone won't manage your migraine for good. It's one piece of the threshold puzzle - not the whole solution.

We look at gut-brain connection AND blood sugar, nervous system, hormones, and more inside Raise Your Threshold so you get the full picture when it comes to finding long term migraine control.

Questions about this? Drop them below or DM me!

10/21/2025

Mental Health Moment (anyone get the reference?): I used to feel this exhausted ALL the time when I had daily migraine attacks.

Now? I still have off days, but it’s not the same crushing, chronic exhaustion anymore.

If you’re in the exhausted-all-the-time phase right now - barely keeping it together, overwhelmed, just trying to survive - that’s SO valid. Chronic migraine is exhausting. Life is exhausting. Trying to balance it all? Absolutely exhausting!!

There is hope though friend - things can get better 💜

The difference for me? I stopped burning myself out trying to be perfect, and started raising my migraine threshold.

When you raise your threshold (better sleep, stable blood sugar, nervous system support, gut health, all of it), your energy goes up. You get your capacity back. You get your LIFE back.

You’re not failing ... you’re just running on empty. And there’s a way to fill that tank back up. You’re in the right place 💜

10/21/2025

Ever notice how you can drink coffee one day and be fine, but the next day the same coffee triggers an attack?

Or how missing lunch sometimes causes an attack... and sometimes doesn't?

You're not imagining this, and it's not random!!

It's all about your threshold.

Think of your threshold like a bucket. Every stressor (poor sleep, hormone fluctuations, stress, blood sugar crashes, inflammation, etc.) fills that bucket a little bit.

When the bucket overflows - you get an attack.

So on days when your bucket is already pretty full (you slept poorly, you're stressed, your period is coming), even a small "trigger" can tip you over.

On days when your bucket is relatively empty (you slept well, you're calm, everything's balanced), you have more capacity. You can "handle" those same triggers.

This is why chasing triggers doesn't work long-term. The TRIGGERS aren't the problem - your threshold is.

When you raise your threshold (aka increase the size of your bucket), you can handle MORE before an attack happens.

That's what we work on in Raise Your Threshold - not avoiding life, but increasing your capacity to handle it ✨

Link in bio if you want help with this!

10/20/2025

🚨 The more foods you cut out, the MORE sensitive you become.

Yes, really (I’m sorry 😫). If you’ve been avoiding every possible migraine trigger, but now your list of safe foods keeps shrinking, this is why:

⚠️ Your body is losing oral tolerance.

Long-term restriction changes your gut, immune system, and nervous system, making you MORE reactive over time. Here’s what happens:

🔬 Your gut bacteria die off → Less diversity = more sensitivity.

🛑 Your immune system gets confused → It starts treating food as a threat.

⚡ Your nervous system goes on high alert → Stress & food fear reinforce the cycle.

🔥 Leaky gut & inflammation → Food particles sneak into the bloodstream, triggering symptoms.

This is why avoiding food forever is NOT the answer.

Good news - you CAN rebuild tolerance! The key is to slooooowly reintroduce foods while working to improve gut health and nervous system balance at the same time.

Migraine management isn’t about restriction—it’s about resilience.

Feeling overwhelmed and need help?

📩 DM me “TOLERANCE” if you want support expanding your diet without worsening symptoms. I’ll send you a link to learn more about my Raise Your Threshold program!

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

The Migraine Dietitian

10/30/2025

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Monday	10am - 5pm
Tuesday	10am - 5pm
Wednesday	10am - 5pm
Thursday	10am - 5pm