How to Turn Off Holiday Inflammation — Without Changing What's on Your Plate

Every year teaches me something different, but 2025 felt especially powerful. It reminded me of the emotional side of migraines that often gets overlooked, and helped me reconnect with what women are truly carrying beneath the surface. These are the lessons that shaped me this year. I hope they help you feel seen, understood, and supported. In this episode, I break down the deeper patterns I saw again and again in the women I serve - the fears they hold, the burdens they carry, the gaps in their education, and the transformations that happen when they finally receive the guidance and support they deserve. In this episode, you'll hear: Why fear is one of the heaviest parts of the migraine experience: fear of failing again, of being disappointed, of trusting the wrong person, of believing this is "as good as life gets." How daily migraine pain affects women far more than people realize: making basic tasks like cooking, working, and being present for their families feel overwhelming. Why so many women still think medication is the complete answer: how messaging, marketing, and quick medical visits have left them without real education about their bodies. The results that continue to move me every single year: women reducing migraine days dramatically, reclaiming their lives, and gaining back their confidence, identity, and long-term health. The bigger truth 2025 revealed: migraine work is not just symptom work. It's a whole-body, whole-life transformation.   Resources & Links 🔗 Schedule your Migraine Breakthrough Assessment → https://debbiewaidl.com/booking-page/schedule-your-call   Connect with Debbie:  Instagram: https://urlgeni.us/instagram/migrainefree Women's Migraine Freedom™ Facebook Group: https://urlgeni.us/facebook/Womensmigrainefreedom LinkedIn: https://urlgeni.us/linkedin/debbiewaidl Website: https://debbiewaidl.com/   Disclaimer: The Migraine Freedom™ Your Way Podcast and information provided by Debbie Waidl and guests in this podcast is presented solely to provide helpful information, education, and entertainment on the subjects discussed. The use of information or resources mentioned on or linked from this podcast is at the user's own risk and discretion. This podcast is not intended to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. Debbie Waidl and In The Balance Health Coaching LLC are not responsible for any medical conditions or liable for any damages or negative consequences from any treatment, action, application, or preparation to any person reading or following the information presented on this podcast. References are provided for informational purposes only and do not constitute an endorsement of any websites or other sources.  

Most women don't realize how powerful one honest story can be until someone shares theirs at exactly the right moment. That's how Sue's journey began. She had been searching for answers, bouncing between doctors, and trying to make sense of symptoms that left her anxious, isolated, and afraid. Nothing was clear. Nothing was consistent. And the question that haunted her was simple: "Why can't anyone tell me what's actually happening to me?" Her world was getting smaller until one woman's courage opened a new door. In this episode, you'll hear how Cheryl, a Freedom From Migraine Method® graduate, recognized herself in Sue's struggle and offered something life-changing: truth, hope, and a path forward. Their connection became the catalyst for Sue's transformation, and a reminder that healing often begins with one honest conversation. In this episode, you'll hear: Why Sue couldn't get answers despite years of symptoms, research, and conflicting medical opinions How fear and uncertainty were affecting her mental and physical health The moment Cheryl shared her story, and why it instantly changed everything for Sue Why community support accelerates healing more effectively than trying to figure it out alone The major shifts that happened once Sue addressed her 6 Key Inducers How one woman's freedom can create a ripple effect for someone else - including you!   Resources & Links 🔗 Schedule your Migraine Breakthrough® Assessment → https://debbiewaidl.com/booking-page/schedule-your-call Connect with Debbie:  Instagram: https://urlgeni.us/instagram/migrainefree Women's Migraine Freedom™ Facebook Group: https://urlgeni.us/facebook/Womensmigrainefreedom LinkedIn: https://urlgeni.us/linkedin/debbiewaidl Website: https://debbiewaidl.com/   Disclaimer: The Migraine Freedom™ Your Way Podcast and information provided by Debbie Waidl and guests in this podcast is presented solely to provide helpful information, education, and entertainment on the subjects discussed. The use of information or resources mentioned on or linked from this podcast is at the user's own risk and discretion. This podcast is not intended to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. Debbie Waidl and In The Balance Health Coaching LLC are not responsible for any medical conditions or liable for any damages or negative consequences from any treatment, action, application, or preparation to any person reading or following the information presented on this podcast. References are provided for informational purposes only and do not constitute an endorsement of any websites or other sources.  

For so many women, there's a silent, confusing moment you don't talk about: the moment you're not sure if what you're feeling is depression… or another migraine creeping in. And the truth almost no one tells you? For most women, it's both. Not because you're broken. Not because you're too emotional. Not because you "can't handle life." But because inflammation is running the show, it affects both your brain chemistry and your pain. In this episode, I break down the science behind why migraines and depression so often overlap, why medication alone rarely fixes the root cause, and how calming your inflammatory network can completely change the way you experience your mood, your energy, and your symptoms. I also share a deeply personal holiday story - one that still fuels my mission to help women find emotional and physical freedom without shame. And you'll hear real examples of women inside the Freedom From Migraine Method® who went from dreading the season… to truly enjoying it again. In this episode, you'll hear: Why migraines and depression often happen together, and why it's not your fault How inflammation disrupts serotonin, dopamine, and GABA Why medication can ease pain short-term but leave you foggy, flat, or "not yourself." How the pain–depression feedback loop intensifies during the holidays The personal moment that showed me how deeply inflammation affects emotional well-being The transformations that happen when women address the root cause instead of blaming themselves If you're struggling with depression or feeling unsafe, please reach out immediately. Dial 988 — The Suicide & Crisis Lifeline (U.S.) Help is available 24/7. You are not meant to navigate this alone.   Resources & Links 🔗 Schedule your Migraine Breakthrough Assessment → https://debbiewaidl.com/booking-page/schedule-your-call 🔗 Sign up for the free webinar here → https://pages.debbiewaidlcoach.com/live-training   Connect with Debbie:  Instagram: https://urlgeni.us/instagram/migrainefree Women's Migraine Freedom™ Facebook Group: https://urlgeni.us/facebook/Womensmigrainefreedom LinkedIn: https://urlgeni.us/linkedin/debbiewaidl Website: https://debbiewaidl.com/   Disclaimer: The Migraine Freedom™ Your Way Podcast and information provided by Debbie Waidl and guests in this podcast is presented solely to provide helpful information, education, and entertainment on the subjects discussed. The use of information or resources mentioned on or linked from this podcast is at the user's own risk and discretion. This podcast is not intended to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. Debbie Waidl and In The Balance Health Coaching LLC are not responsible for any medical conditions or liable for any damages or negative consequences from any treatment, action, application, or preparation to any person reading or following the information presented on this podcast. References are provided for informational purposes only and do not constitute an endorsement of any websites or other sources.

The holidays are meant to feel joyful, but for so many women living with migraines, they're often the opposite. The noise, the expectations, the schedule changes, the pressure to make everything "perfect"… it all adds up. And before the day even begins, your nervous system is already on high alert, and inflammation starts rising under the surface. In this episode, I walk you through why the holidays hit so hard - and how you can use small, strategic shifts to calm your inflammatory network even if you don't change a single thing you eat. You'll learn how your inflammatory system really works (and why food is never the whole story), why mindset modulation is one of the most powerful tools for migraine freedom, and how to bring calm into everyday moments you're already doing - brushing your teeth, wrapping gifts, setting the table. I also share practical examples from inside the Freedom From Migraine Method® that show just how transformative these tiny moments of mindfulness can be. These stories are proof that healing happens when your body feels safe - not when you're trying to be perfect. In this episode, you'll hear: Why holiday stress and overcommitment ignite your inflammatory network The 3 components of inflammation (inducers, drivers, and genetics - and why mindset is often the missing link) How to use a two-minute routine, like brushing your teeth to lower inflammation A simple holiday mindfulness practice you can use while wrapping presents, decorating, or cooking Why your perception of stress matters more than the stress itself How choosing calm over perfection creates fewer symptoms and more peace   Resources & Links Connect with Debbie:  Instagram: https://urlgeni.us/instagram/migrainefree Women's Migraine Freedom™ Facebook Group: https://urlgeni.us/facebook/Womensmigrainefreedom LinkedIn: https://urlgeni.us/linkedin/debbiewaidl Website: https://debbiewaidl.com/   Disclaimer: The Migraine Freedom™ Your Way Podcast and information provided by Debbie Waidl and guests in this podcast is presented solely to provide helpful information, education, and entertainment on the subjects discussed. The use of information or resources mentioned on or linked from this podcast is at the user's own risk and discretion. This podcast is not intended to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. Debbie Waidl and In The Balance Health Coaching LLC are not responsible for any medical conditions or liable for any damages or negative consequences from any treatment, action, application, or preparation to any person reading or following the information presented on this podcast. References are provided for informational purposes only and do not constitute an endorsement of any websites or other sources.  

The holidays are meant to feel joyful — but for so many women living with migraines, they're often the opposite. The noise, the expectations, the schedule changes, the pressure to make everything "perfect"… it all adds up. And before the day even begins, that familiar ache starts building behind your eyes. In this episode, I walk you through why the holidays hit so hard — and how you can make small, strategic shifts that protect your energy, calm your inflammation network, and help you feel present again. I also share the powerful stories of women in our Migraine Freedom™ community who transformed their holidays by honoring their bodies instead of pushing through. Their stories are proof of what's possible when you stop surviving the holidays and start supporting your healing. In this episode, you'll hear: Why holiday stress, noise, and routines can ignite your migraine network How Sue simplified her way to migraine freedom — starting with tiny decisions Cheryl's shift from fluorescent-lit shopping to intentional, energy-saving gifting Why eating for peace—not perfection—creates more joy and fewer flare-ups The boundary reminders you need for family gatherings How to choose calm, connection, and contentment this season Resources & Links Ready to see what's working for real women finding migraine freedom? Join us Tuesday, November 18th, at 6:30 PM ET  for a live conversation with two women who finally found lasting relief! Sign up here! Connect with Debbie:  Instagram: https://urlgeni.us/instagram/migrainefree Women's Migraine Freedom™ Facebook Group: https://urlgeni.us/facebook/Womensmigrainefreedom LinkedIn: https://urlgeni.us/linkedin/debbiewaidl Website: https://debbiewaidl.com/   Disclaimer: The Migraine Freedom™ Your Way Podcast and information provided by Debbie Waidl and guests in this podcast is presented solely to provide helpful information, education, and entertainment on the subjects discussed. The use of information or resources mentioned on or linked from this podcast is at the user's own risk and discretion. This podcast is not intended to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. Debbie Waidl and In The Balance Health Coaching LLC are not responsible for any medical conditions or liable for any damages or negative consequences from any treatment, action, application, or preparation to any person reading or following the information presented on this podcast. References are provided for informational purposes only and do not constitute an endorsement of any websites or other sources.   

For years, Christine woke up every morning with pressure in her head, ears, and sinuses—and a deep knowing that something wasn't right. She tried everything: allergy medications, neti pots, air purifiers… even keeping her beloved dog out of the bedroom. But nothing helped. The headaches, bloating, and fatigue just wouldn't let up. Then, one quiet night of scrolling on Facebook changed everything. That's when Christine discovered the Women's Migraine Freedom™ Group—and what she thought was just curiosity turned into the beginning of her transformation. In this inspiring episode, we hear how Christine went from daily head pressure and weekly migraines to living migraine-free through The Freedom From Migraines Method®. She opens up about the moment she decided to stop "stalking" the group and finally commit, how her symptoms began to disappear, and the mindset that helped her reclaim her health. Her story is proof that when you trust the process, your body can—and will—heal. In this episode, you'll hear:  Christine's daily struggle with head pressure, fatigue, and frustration The long list of things she tried before finding real relief What finally made her say "yes" to The Freedom From Migraines Method® The first signs her body was healing Christine's biggest lessons about willpower, patience, and commitment Resources & Links Ready to see what's working for real women finding migraine freedom? Join us Tuesday, November 18th, at 6:30 PM ET  for a live conversation with two women who finally found lasting relief! Join us here! Connect with Debbie:  Instagram: https://urlgeni.us/instagram/migrainefree Women's Migraine Freedom™ Facebook Group: https://urlgeni.us/facebook/Womensmigrainefreedom LinkedIn: https://urlgeni.us/linkedin/debbiewaidl Website: https://debbiewaidl.com/ Disclaimer: The Migraine Freedom™ Your Way Podcast and information provided by Debbie Waidl and guests in this podcast is presented solely to provide helpful information, education, and entertainment on the subjects discussed. The use of information or resources mentioned on or linked from this podcast is at the user's own risk and discretion. This podcast is not intended to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. Debbie Waidl and In The Balance Health Coaching LLC are not responsible for any medical conditions or liable for any damages or negative consequences from any treatment, action, application, or preparation to any person reading or following the information presented on this podcast. References are provided for informational purposes only and do not constitute an endorsement of any websites or other sources.

You know that foggy, spacey, can't-think-straight feeling that sneaks up on you out of nowhere?  You walk into a room and forget why you went there. You reread the same email three times. Words vanish mid-sentence. We call it brain fog, but what if it's not just about getting older, being tired, or "mom brain"? In this episode, I'm breaking down the real connection between brain fog and migraines — and why these symptoms are your body's way of asking for help, not proof that something's "wrong" with you.  You'll learn what's actually happening inside your inflammation network, what's triggering it, and how to start clearing the fog naturally. In This Episode, I'll Share: The truth about why brain fog and migraines often go hand-in-hand What your body is really saying when your brain feels overloaded The three hidden causes behind chronic inflammation — inducers, drivers, and genetic sensitivities Why prescriptions often quiet symptoms but miss the deeper imbalance Simple ways to start lowering inflammation and rebalancing your system Resources & Links ✨ Join me live on November 5th at 6:30 PM for my free training: "Why Every Migraine Pill, Diet, and Gadget Stops Working — And the #1 Root Cause No One Told You About." You'll learn the science behind your migraines, how stress drives inflammation, and what you can do to raise your migraine threshold for good. Register here: https://pages.debbiewaidlcoach.com/live-training-1   Connect with Debbie:  Instagram: https://urlgeni.us/instagram/migrainefree Women's Migraine Freedom™ Facebook Group: https://urlgeni.us/facebook/Womensmigrainefreedom LinkedIn: https://urlgeni.us/linkedin/debbiewaidl Website: https://debbiewaidl.com/   Disclaimer: The Migraine Freedom™ Your Way Podcast and information provided by Debbie Waidl and guests in this podcast is presented solely to provide helpful information, education, and entertainment on the subjects discussed. The use of information or resources mentioned on or linked from this podcast is at the user's own risk and discretion. This podcast is not intended to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. Debbie Waidl and In The Balance Health Coaching LLC are not responsible for any medical conditions or liable for any damages or negative consequences from any treatment, action, application, or preparation to any person reading or following the information presented on this podcast. References are provided for informational purposes only and do not constitute an endorsement of any websites or other sources.   

If you live with migraines, you know the fear — the fear of saying yes to something you might have to cancel, the guilt when you disappoint someone again, and the frustration of watching your life shrink to fit your pain. That fear doesn't just live in your head — it lives in your body. When your brain constantly sends the message "we're not safe," your nervous system stays stuck in fight-or-flight. Cortisol rises, inflammation builds, and your body forgets how to relax and repair. In this episode, I'm sharing how chronic stress and fear keep your body trapped in migraine mode — and how to retrain your brain and nervous system to finally feel safe again. Because when your brain feels safe, your body can heal. You'll learn why mindset shifts and nervous system regulation are key to reducing inflammation, raising your migraine threshold, and reclaiming your freedom. In This Episode, I'll Share: Why constant worry and guilt keep your body stuck in fight-or-flight mode. How stress hormones like cortisol and adrenaline directly impact inflammation and migraines. The science of safety — and how shifting your thoughts can literally change your physiology. What we focus on inside the Freedom From Migraines Method® to help you calm your brain-body connection. Practical steps to move from fear and frustration to safety and healing.   Resources & Links ✨ Join me live on November 5th at 6:30 PM for my free training: "Why Every Migraine Pill, Diet, and Gadget Stops Working — And the #1 Root Cause No One Told You About." You'll learn the science behind your migraines, how stress drives inflammation, and what you can do to raise your migraine threshold for good. Register here https://pages.debbiewaidlcoach.com/live-training-1  Connect with me on Instagram → https://urlgeni.us/instagram/migrainefree  Join the Women's Migraine Freedom Facebook Group → https://urlgeni.us/facebook/Womensmigrainefreedom  Connect with Debbie:  Instagram: https://urlgeni.us/instagram/migrainefree Women's Migraine Freedom™ Facebook Group: https://urlgeni.us/facebook/Womensmigrainefreedom LinkedIn: https://urlgeni.us/linkedin/debbiewaidl Website: https://debbiewaidl.com/ Disclaimer: The Migraine Freedom™ Your Way Podcast and information provided by Debbie Waidl and guests in this podcast is presented solely to provide helpful information, education, and entertainment on the subjects discussed. The use of information or resources mentioned on or linked from this podcast is at the user's own risk and discretion. This podcast is not intended to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. Debbie Waidl and In The Balance Health Coaching LLC are not responsible for any medical conditions or liable for any damages or negative consequences from any treatment, action, application, or preparation to any person reading or following the information presented on this podcast. References are provided for informational purposes only and do not constitute an endorsement of any websites or other sources.   

If you've ever found yourself asking, "How can I stop a migraine fast?" — you're not alone. It's one of the most common questions women ask me, and I completely understand why. When the pain hits, all you want is relief… right now. While there are ways to reduce the severity or duration of a migraine once it starts, the real key is preventing it from reaching that point in the first place. In this episode, I'm walking you through three important steps to help you better understand how to manage migraines in the moment and, more importantly, how to stop needing to manage them altogether. You'll learn how to recognize your body's early warning signs, uncover what's driving your inflammation, and take the first steps toward lasting migraine freedom.   In This Episode, I'll Share: The prodrome signs that tell you a migraine is coming, and how catching them early can change everything. Why relying on meds, caffeine, and essential oils is just a "duct tape" approach (and what to do instead). How your inflammation network holds the key to understanding and ending your migraines. The story of one of my clients, Cheryl, who lived with migraines for over 50 years and finally found freedom. Why it's never too late to begin your healing journey, no matter how long you've been struggling. You can't truly stop migraines fast until you understand what's causing them in the first place. Your symptoms are signs your body is trying to communicate with you. The sooner you learn how to listen, the sooner you can heal.   Resources & Links Grab your copy of Toxic Migraine Triggers: The 6 Inflammatory Pathways Fueling Your Migraine Pain.  Inside this free e-book, you'll learn: ✨ The 6 inflammation pathways that keep migraines alive ✨ Why quick fixes stop working over time ✨ What you can do today to begin reversing the inflammation that fuels your pain Download it here!   Connect with Debbie:  Instagram: https://urlgeni.us/instagram/migrainefree Women's Migraine Freedom™ Facebook Group: https://urlgeni.us/facebook/Womensmigrainefreedom LinkedIn: https://urlgeni.us/linkedin/debbiewaidl Website: https://debbiewaidl.com/   Disclaimer: The Migraine Freedom™ Your Way Podcast and information provided by Debbie Waidl and guests in this podcast is presented solely to provide helpful information, education, and entertainment on the subjects discussed. The use of information or resources mentioned on or linked from this podcast is at the user's own risk and discretion. This podcast is not intended to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. Debbie Waidl and In The Balance Health Coaching LLC are not responsible for any medical conditions or liable for any damages or negative consequences from any treatment, action, application, or preparation to any person reading or following the information presented on this podcast. References are provided for informational purposes only and do not constitute an endorsement of any websites or other sources.   

So many women living with chronic migraines share the same story. They're doing everything right. They eat clean, exercise, follow their doctor's advice… yet the migraines keep coming. In today's episode, I'm sharing a deeply inspiring conversation about what really happens when you stop chasing quick fixes and start understanding what's going on beneath the pain. You'll meet Marie, a woman who once spent half her life in migraine pain (4 to 5 days every week!) despite being healthy, active, and determined to get better. Her transformation began when she stopped trying random tactics and instead joined the Freedom From Migraines Method®, a comprehensive program that connects all the missing pieces of migraine recovery. In This Episode, You'll Learn: Why "healthy habits" aren't always enough when you don't understand your migraine's root cause How inflammation, hormones, and nervous system stress can silently keep migraines active What makes the Freedom From Migraines Method® different from one-size-fits-all therapies The mindset shift that helped Marie move from feeling helpless to feeling in control again How understanding your body's unique patterns is the real key to long-term relief Marie's transformation started with one simple step: taking her migraine assessment and having it reviewed by a Migraine Freedom Expert. That's exactly where your journey begins, too. 👉 Book Your Migraine Breakthrough Call Here On this call, we will review your assessment, uncover what's really driving your migraines, and map out a personalized next-step plan so you can finally move toward lasting relief. Don't wait for your next migraine to bring you to your knees. Take the first step toward freedom today.   Resources & Links Instagram: https://urlgeni.us/instagram/migrainefree Women's Migraine Freedom™ Facebook Group: https://urlgeni.us/facebook/Womensmigrainefreedom LinkedIn: https://urlgeni.us/linkedin/debbiewaidl Website: https://debbiewaidl.com/   Disclaimer: The Migraine Freedom™ Your Way Podcast and information provided by Debbie Waidl and guests in this podcast is presented solely to provide helpful information, education, and entertainment on the subjects discussed. The use of information or resources mentioned on or linked from this podcast is at the user's own risk and discretion. This podcast is not intended to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. Debbie Waidl and In The Balance Health Coaching LLC are not responsible for any medical conditions or liable for any damages or negative consequences from any treatment, action, application, or preparation to any person reading or following the information presented on this podcast. References are provided for informational purposes only and do not constitute an endorsement of any websites or other sources.