The Migraine Dietitian

The Migraine Dietitian Fellow migrainer + dietitian helping you manage migraine with a whole-body approach ✨

03/23/2026

Turns out migraine has its own ideas for what “normal” labs look like 🙃

B12 is such a good example - we have studies showing that a “normal” B12 of 200 - 400 can still be too low for people with migraine.

And this totally makes sense when you look at what B12 does!!

It plays a role in:

🔥energy production in the brain
🔥nervous system function
🔥methylation (which is involved in a lot of migraine-related pathways)
🔥 inflammation control

So if your levels are sitting on the lower end (even if they’re technically “fine”), that can mean:

👉 less energy available
👉 more sensitivity to stress / triggers
👉 lower overall threshold

This is one of those areas where everything can look “normal” on paper…

…but still not be optimal for how YOUR body actually functions.

And it’s a big reason I don’t just look at whether labs are in range - I’m looking at how they line up with what you’re feeling day-to-day plus what research tells us about what’s right for MIGRAINE, not everyone else.

This is something we dig into a lot inside my RYT Migraine Care Program, especially when people feel like they’re doing everything right but still missing something 💜

➡️ Need help? I’d be honored to chat more with you to see if we’re a good fit. You can comment “LABS” below and I’ll voice message you here on Instagram to learn more about your situation and see if I can help ☺️

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

03/20/2026

Literally me in 2019 when I learned this: 😱🧐🤯😩

Because not only had I never heard this the link between gut health and migraine before, but there was actually TONS of research about it!

✅ h pylori linked with poorer migraine control
✅ higher firmicutes bacteria seen in people with migraine
✅ low SCFA production increasing risk of migraine chronification
✅ gut bacteria impacting CGRP levels
✅ celiac, NCGS, IBD, IBS, all occurring more often in people with migraine

Like hello??????? I had dealt with GI issues on and off my whole life and never once had someone told me it could be part of why my migraine had been intractable for over a decade.

And wouldn’t you know it - finally addressing my “probably IBS” and taking it seriously cut my migraine days down by ONE THIRD.

And eventually, I was able to reduce them by about 80% by zooming out and supporting my entire body.

It’s because of this that I do the work that I do now - a dietitian who specializes in migraine care ✨💅🏻.

It hit me that YES, doctors are an important part of our healthcare team for migraine, but we shouldn’t expect them to be EVERYTHING for us.

I realized that what had been missing from my team was someone who knew how to fill in the gaps in my care, make sense of how the different prices of my body worked together, and helped me create a way of eating / supplementing / living that actually supported me instead of stressing me out.

So that’s exactly what I help my clients do now as a dietitian 🥹🥰

➡️ Need help? I’d be honored to chat more with you to see if we’re a good fit. You can comment “CHAT” below and I’ll voice message you here on Instagram to learn more about your situation and see if I can help ☺️

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

03/13/2026

Not to call you out but … this you? 🫣

This is CLASSIC high-functioning person with migraine - your body’s needs just aren’t at the top of your mind until it’s waaaay too late.

Or maybe you’re so used to feeling like 💩 that you power through as long as possible because what ELSE are you supposed to do??

This fully used to be me - here’s what changed:

➡️ Got comfortable with spotting early warning signs and acting on them

➡️ Stopped trying to be some perfect wellness goddess and found messy, realistic ways to nourish my body and practice self care

➡️ Got real about the impact my “not that bad” gut issues and fried nervous system had on my migraine threshold

➡️ Started showing myself grace and compassion even when it felt forced

Also - stopped sitting like a shrimp (literally the hardest part of all of this 😆)

💬 What’s one (small) thing you could play around with TODAY that you think would help your overall migraine threshold? Let me know in the comments!

💜 And if you’re ready to attack this thing with a structure and support systems that actually work, shoot me a DM or comment “MORE INFO” and I’ll send you the link to learn more about working with me!

03/09/2026

This is such a great example of how migraine (especially hormonal migraine) sometimes requires a creative approach!

This client’s hormonal migraine was more of a stress issue than a hormone issue - and we only figured that out by getting additional data and analyzing her symptoms thoughtfully.

In addition to stress and nervous system support, I’m also having her focus on blood sugar balance and controlling inflammation. PLUS I’m referring her to her doctor for a few additional labs to rule out any actual diagnoses or more serious issues (dietitians don’t diagnose things so working with your entire team is key!).

This is the exact type of thing I can help you with - and no, extensive lab testing is NOT always required! Sometimes you just need the right set of eyes on your situation to finally see results.

Want to chat more about working together? Feel free to send me a message here on Instagram and we can chat about your situation and whether I think I can help! 💜

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

03/03/2026

Where are my overachievers at??? 😅

Yesterday soooo many of you told me you feel stuck in this cycle of falling behind because of migraine, pushing to catch up, overdoing it, and crashing with another attack.

This is such a common cycle yall - because life doesn’t stop for migraine!

This is why I built our next challenge to address this exact issue 👏

➡️ The Push-Crash Reset
March 9–23 | A 2-Week Live Migraine Challenge

This two week reset is designed to help you interrupt the push–crash cycle and stabilize your baseline.

You’ll identify your personal push patterns, define your core Migraine Non-Negotiables, implement strategic nutrition anchors, and build sustainable pacing habits that raise your threshold through consistency - not perfection.

Includes:
-Challenge workbook with daily, doable exercises
-3 live calls for extra info and support from me
-Call replays
-Daily prompts inside the challenge space for accountability and real-time troubleshooting

*Join RYT within 7 days of the Reset ending & your $97 will be credited toward your first month. You’ll also receive a 30-minute Integration Call with me to personalize your next steps.*

Comment “I’M IN!” below and I’ll send you the link to join!

If one more person tells you to “just relax” or “try not to stress”...Here’s why that advice is useless:People with migr...
02/26/2026

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 “boring” parts of migraine management that really makes the biggest difference!

Migraine isn’t all about triggers! 🙅‍♀️When things are off inside your body, it can make migraine so much worse - becaus...
02/25/2026

Migraine isn’t all about triggers! 🙅‍♀️

When things are off inside your body, it can make migraine so much worse - because everything is connected!

For instance:

👉Imbalanced gut bacteria can = issues with inflammation and the nervous system

👉 Anemia can = less oxygen to your brain (ouch)

👉 Poor digestion can = deficiencies in nutrients needed to manage migraine (like mag and vit D)

… you get the idea!

Managing migraine is a whole-body job, which is why you might not be getting the results you’re wanting by putting all your effort into tracking and eliminating triggers.

02/23/2026

Just a little raccoon emerging from my migraine dumpster 🥰😆

02/23/2026

If you’re frustrated with migraine triggers, I hope this helps you find a new direction to take!!

Trying to manage migraine by tracking and avoiding triggers is like playing a constant game of whack-a-mole.

Triggers are always going to be present no matter how diligent you are, and trying to eliminate them all from your life can leave you feeling isolated and anxious.

There truly is a better way to manage migraine and I wish more doctors were talking about it!!

Instead of just zeroing in on triggers, you can put your energy into raising your migraine threshold - aka improving your resilience so your body is less prone to attacks in the first place.

This is exactly how I went from daily attacks to just a handful per month, and what I help my clients do every day!!!

You can raise your migraine threshold by:
✅ eating a nutrient dense diet
✅ Supporting balanced blood sugar
✅ Keeping a consistent sleep schedule
✅ Prioritizing gut health
✅ Calming your nervous system’s hyperexcitability
✅ Supporting hormone production
✅ Identifying and correcting nutrient deficiencies
✅ Addressing comorbidities that impact migraine (like hashi’s, IBS, PCOS, histamine intolerance, etc)

And there’s so much more!

I know it can feel overwhelming, but it’s also proof that there’s still tons of opportunities left for you to feel better!!!

If you need help and want to start working on raising your threshold so you can worry about triggers less and have better control over your migraine, that’s exactly what I help people with every day.

You can DM or comment the words LETS CHAT and I’ll send you a message here on Instagram so we can see if working together could be a good fit!

Just want more details? Click the link in my bio to learn more 💜

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

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Atlanta, GA

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