Migraine Well 12 Week Program
Migraine Well is a 12 week guided program for women who are tired of bracing for the next attack and ready to understand what's actually driving them. Over 12 weeks, you'll work with Josie to steady the systems migraine depends on: blood sugar, hormones, inflammation, sleep and your nervous system.
The program combines personalised 1:1 naturopathic consultations, the Metabolic Balance® blood-based nutrition program, weekly live group calls with women who genuinely get it, and guided Emotional Release Technique sessions to ease the stress load that so often sits beneath flare-ups.
You'll follow a clear roadmap from week one to week twelve, with support between sessions, so you're never left guessing what to do next. This isn't a quick fix or another random supplement to try. It's a structured, evidence-informed reset that helps you have fewer and less intense attacks, recover faster, and feel calm and confident in your body again.
Naturopathic Consultations
If a group program isn't the right fit, or you'd rather work at your own pace, private naturopathic consultations give you the same depth of care with more flexibility around your schedule and budget. You'll start with a 90 minute initial consultation where you finally get the time to tell your whole story: your migraine pattern, your triggers, your hormones, your gut, your stress load and everything you've already tried.
From there, you'll receive a health plan built entirely around you, with herbal medicines, practitioner-grade supplements and practical strategies that fit your real life, plus referrals for testing if we need a closer look at what's going on. F
ollow-up appointments happen at a rhythm that suits you, whether that's fortnightly during a rough patch or monthly once things settle. Consultations are available online Australia-wide or in person at the Sapphire Beach clinic, so you can begin wherever you are and move at a pace that works for you.
Be supported by a natural health practitioner who really knows migraine.
Migraine getting worse? Attacks more frequent? Are you sick and tired of the pain that is pounding inside your head, to the point where you can’t focus or accomplish anything, and it feels like your have to stop your entire day because the pain is so bad?
Are treatments not as effective as they used to be? Looking to rely less on medication?
Maybe you have other health issues such as weight gain, low energy, difficulty coping, hormonal issues, digestive issues, menopause, anxiety and depression or fatigue? Tired of not being able to do all the things you want do to in life?
If you need help with migraine, then you are in the right place.
’m creating a revolution in how we manage migraine.
With a holistic approach drawing on nutrition and plant-based medicine, I can support you to achieve the best health you can - physically, mentally and emotionally - so you can be more resilient against migraine.
I also can help you with other health concerns in the areas of women’s health, anxiety, stress, digestive concerns, weight loss, peri-menopause and menopause.
With all the information out there, figuring out what is best for your health can be overwhelming. Plus when it comes to migraine, there are often several factors we need to consider, which can make working out what is really going to help you be frustrating and confusing.
That’s where I come in. We explore your current and past health to come up with the right strategies for you to move towards more pain-free days.
As a qualified, clinical naturopath I support women living with migraine to get their life back.
My approach is a little different, in that I treat the whole person, not just the symptoms.
The reason for this is:
treating just the symptoms will not fix the root cause - which means that migraine attacks keep coming back
many clients don’t come to me with just migraine - they often have other health conditions or issues
each client is unique, and requires an individual health plan which takes into account readiness to change, budget, diet and lifestyle preferences
How can a naturopath help with migraine?
Migraine is a complex condition, with a lot going on. The guidance of a naturopathic health practitioner is really valuable to help those living with migraine break out of the cycle. I've seen for myself how life-changing naturopathic treatment can be in reducing the frequency of migraine attacks.
As a practitioner, I start with your health history, diet and lifestyle while looking at further lab testing to determine what the underlying factors are. Then I will look at addressing any hormonal imbalance, stress or trauma, liver function, musculoskeletal, digestive problems, nutrient deficiency or food intolerances. Many of these issues are interrelated and we help correct any imbalance through good food, herbal medicine and lifestyle changes.
A series of sessions with a naturopath, combined with your own determination will help you break out of the migraine cycle.
Through our appointments, I empower you with knowledge and guidance to manage your own health. The type of information we may cover can include:
An introduction to the Migraine Circle of Self-Care
How a migraine develops and strategies to manage migraines at each step
Why your hormones play a role in migraine, and how to balance or manage hormones
Managing hydration and electrolytes for migraine prevention
What to do when you feel a migraine attack coming on
Environmental causes and triggers to look at
The importance of nutrition in preventing migraine, and a simple eating protocol to reduce your migraines
Recipes and meal plans
Natural pain management
A guide to give to family and friends to help them support you when you have a migraine
Supplements for migraines which have been clinically proven to help
How movement and gentle exercise can help migraine
How to build a team of health professionals for a holistic approach to migraine management – where you are in control!
My toolkit is a combination of traditional and evidence-based naturopathy approaches (nutritional advice, herbal medicine and supplements) combined with modern functional medicine (testing) and lifestyle guidance.
You are unique, and every migraine sufferer experiences migraine differently. That's why naturopathy - with its holistic and individual approach - can achieve great results with migraine patients. This is also why I spend a lot of time in our first appointment to take a thorough medical history so I can understand your particular migraine picture.
ABOUT MIGRAINE
Migraine is one of the most common neurological disorders and a leading cause of disability worldwide. It is thought to affect more than 10% of people globally and occurs highest in those aged 30-39 years.
In Australia, 14.9% of women patients seen in general practice are diagnosed with migraine.
A migraine is not just a bad headache.
Headache is a term used to describe aching or pain that occurs in one or more areas of the head, face, mouth, or neck. Headache can be chronic, recurrent, or occasional. The pain can be mild or severe enough to disrupt daily activities. Headaches are a symptom of many conditions and management requires accurate determination of the cause.
Migraine is a neurological disorder typified by unbearable head pain along with various additional symptoms such as nausea, vomiting, photophobia, noise intolerance and occasionally visual sensory disturbances. An attack can last from a few hours to a few days.
You can also experience migraine without headache (known as ‘silent migraine’). In children, migraine can be felt through abdominal symptoms.
Signs And Symptoms of Migraine and Migraine Attacks
How you experience a migraine attack differs from person to person, and sometimes episode to episode, but the most commonly experienced symptoms are:
A headache that often begins as a dull ache and grows into throbbing pain. It usually gets worse during physical activity. The pain can shift from one side of the head to the other, can be in the front of the head, or feel like it's affecting your entire head.
Sensitivity to light, noise, and smells
Anxiety or depression
Cravings
Nausea and vomiting, upset stomach, and belly pain
Loss of appetite or extreme hunger, food cravings
Feeling very warm or cold
Pale skin
Fatigue
Dizziness
Blurred vision or droopy eyes
Diarrhea
Feeling great the day before a migraine
Feeling "washed out" the day after a migraine
Stiff neck
Mood swings
Yawning
What Causes Migraine Attacks
As migraine sufferers, we are different.
In fact, we are very special.
One of my favourite metaphors is of the “Ferrari” brain. Susan Hutchinson, MD, in her book “The Woman’s Guide to Managing Migraine” explains that individuals who have migraine have inherited a brain that tends to be sensitive to internal or external changes.
Certain changes can set off a cascade of events that cause the migraine episode.
“Triggers” are factors that may increase the risk of migraine attacks in someone who lives with migraine. Triggers do not cause migraine but are thought to activate the process in predisposed migraine sufferers.
Triggers can include:
Changes in hormone levels, especially oestrogen
Stress including periods of high stress, long term stress or stress letdowns
Neck muscle tightness
Changes in barometric pressure
Dehydration and electrolyte imbalance
High altitude
Sun exposure, glare, heat
Food triggers (eg preservatives such sulphites)
Alcohol
Excess caffeine
Skipping meals
Changes in blood sugar (eg hypoglycaemia)
Not enough protein
Lack of sleep or disrupted sleep
Some medications, such as synthetic oestrogen or reliance on painkillers