The Migraine Dietitian

10/23/2026

Are triggers really your issue, or is it your threshold?

This question changed everything for one of my RYT members - and it might for you too!

Swipe through today’s post to read more about her story.

And just to be clear: triggers matter, totally! But they’re not the full picture.

Your migraine threshold - your body’s ability to handle stress, triggers, daily life - is what actually determines whether an attack happens.

And good news for us is that you can raise your migraine threshold!

That’s exactly what we do inside my RYT Program: we look at the bigger picture so you can start feeling less anxiety around migraine and more confidence navigating every day life.

If you’re ready to feel stronger and steadier(without obsessing over triggers), now is a great time to start raising your threshold!

And remember - you can use your HSA or FSA funds to pay for your RYT subscription. I also have a few sliding scale spots available if finances are making it hard for you to get the support you need!

Simply head to the link in my bio to learn more about RYT, or send me a message here on Instagram if you’d like to chat more about sliding scale options ☺️

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

10/20/2026

And this is exactly how I did it:

💜 Stopped trying to push through as long as possible
💜 Banned myself from diets / food eliminations
💜 Gave things time to work instead of giving up after a few weeks
💜 Increased my fiber and protein (a lot)
💜 Added electrolytes in a ratio that worked for migraineurs, not athletes
💜 Treated my anxiety and adhd
💜 Finally took my GI issues seriously
💜 Stopped relying ONLY on meds for attacks
💜 Slowly let go of hateful self-talk
💜 Let myself do things the easy way (hello paper plates and frozen veggies)
💜 Let myself do things imperfectly
💜 Learned what labs to track and what ranges to use
💜 Did my best to show my body love and patience

Allllll of that has led me to this weird and wonderful place where I get to:

🧠 Help people find better control of their migraine with Kelli Yates, RDN • migraine nutrition & care
🔗 Create and sell my art with Kelli | Chainmail Jewelry & Oddities
🎪 Co-host events for other artists and makers with Appalachian Oddities Market

And let me tell you … I never thought I’d be able to live a life this full!

Turns out I didn’t have to step into some alternate reality where my migraine magically disappeared - I just needed to create a way of managing migraine that allowed me to do all of the things I wanted to do despite it.

If you want help with this, Raise Your Threshold is my migraine membership where I guide you through how to have your own journey like this, in your own way, so you can get back to doing the things that bring you joy 💜

You can join us by clicking the link in my bio, or send me a message on Kelli Yates, RDN • migraine nutrition & care to chat more 🫶

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

10/14/2026

How to truly terrify someone with migraine 😆😅

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

Follow me Kelli Yates, RDN • migraine nutrition & care - migraine support for people who’ve tried everything 💜

10/13/2026

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 happy to chat more with you to see if we’re a good fit. You can comment “CHAT” below and I’ll 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

10/08/2026

Hormonal migraine isn’t just about hormones - it’s truly a whole- body issue! Here are some of my favorite tools to reach long term improvement:

🥬 Bitter Tasting Foods: help stimulate bile flow, a main estrogen detox pathway, to help keep levels balanced. Bitter foods include arugula, kale, citrus, cacao, carob, coffee, black tea, green tea, cilantro, dill, radicchio, radishes.

🩸 Iron Levels: when low, iron can be a sneaky contributor to hormonal migraine attacks that happen AFTER your period ends.

🧖‍♀️ Castor Oil Packs: when placed over the liver and gallbladder, castor oil packs can help support healthy circulation to assist in estrogen metabolism.

These are just a few things that can help, and of course the best way to go about this is to tailor what you do to YOUR specific situation!

➡️ If you need help with this, comment SUPPORT below and I’m happy to reach out to chat more with you about your situation to see if working together is a good fit :)

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

10/07/2026

“Normal” labs don’t mean much if you still feel horrible.

For instance, a vitamin D of 30 is typically seen as normal, but it’s not until reaching at least 50 that most people feel their best.

Same with thyroid stimulating hormone - anywhere between 0.5 and 5 is considered fine, but you’ll start to experience symptoms and negative impacts on migraine waaaaay before you get above 5.

Numbers are important - but it’s how you FEEL that matters most.

Want support from someone who takes your experience seriously and uses up-to-date strategies to help you finally make progress with migraine?

You’re in the right place!

DM me the word “LABS” and I’ll send you more information on my Raise Your Threshold program 💜

10/06/2026

Have you ever been stuck in rebound? Or suspect you’re in it now?
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It’s awful, isn’t it???
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The first thing to know is it is NOT your fault - it’s a sign that your migraine treatment plan is not working for you and that you need better support.
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The tips in today’s post will help you better avoid falling into the rebound cycle. The best thing you can do is to work on raising your threshold for migraine, which means you’ll be less susceptible to attacks in the first place and more resilient!
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Some basics of having a high threshold:
✅ Eating regular meals throughout the day
✅ Staying hydrated (75-100 oz/day)
✅ Daily stress management practices
✅ Daily movement
✅ A regular sleep schedule
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When you need more intensive help:
➡️ Address possible gut disruptions like dysbiosis
➡️ Gain control over hormone imbalances like estrogen dominance
➡️ Correct any vitamin / mineral deficiences (common - D, magnesium, iron, omega 3’s)
➡️ Dig into stress response issues like hpa axis dysfunction
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All of this to say - THERE IS HOPE. There are things you haven’t tried yet.

If you want support with the basics, or want to dig into some more advanced ways to raise your threshold, you are in the right place 💜
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🚨Spots in RYT are currently filling for the end of the year - if you want to work with me, let’s not put it off any longer! Shoot me a DM and we can chat.
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***this post is for educational purposes only and is not a substitute for medical advice
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migrainerelief migrainelife

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 💜