3 Gut-Friendly Habits to Ease Migraines and Boost Digestion

Welcome back to week three of our Gut Series!

If you’ve been following along, I’m so proud of you for sticking with me. If you missed the first two sessions, make sure to circle back:

All four parts of this series weave together to set you up for success, so you’ll definitely want to catch them all. And don’t miss next week’s final session, where we’ll tie everything together.

Today is where things really start to click. You’ve been noticing the signals your gut has been sending—maybe for years—and now it’s time to learn what actually moves the needle.

Why Quick Fixes Don’t Work

Social media is full of “magic” powders and supplements promising instant results. Tempting, right? But here’s the truth: those products usually offer short-term relief, not lasting change.

Real transformation—the kind that frees you from constant migraines—comes from getting the basics right. It’s not flashy, but it works. And that’s what I want for you.

Three Gut-Friendly Habits That Make a Difference

This week, we’re getting practical. I’m sharing simple, sustainable changes that Beth, a Freedom From Migraines Method® member, used to transform her gut health and start loosening migraine’s grip.

1. Hydrate Smarter

Yes, you’ve heard “drink more water” a million times, but it matters. Hydration keeps everything moving smoothly.

Try adding lemon to your morning water for a refreshing kickstart.
It helps flush out toxins and wakes up your system.

2. Try Castor Oil Packs

It might sound old-fashioned, but castor oil packs are powerful for calming inflammation and supporting digestion.

Place one on your abdomen a couple of evenings per week.
Let your body soak up the benefits—it’s like an extra boost for your insides.

3. Clean Up What You’re Eating

Cutting back on ultra-processed foods and artificial ingredients gives your gut a much-needed break.

Cook simple, whole-food meals.
Swap bags and boxes for real, fresh ingredients.

Don’t Forget the Lifestyle Factors

Healing your gut isn’t just about food. These additional steps make a big impact, too:

Sleep Smarter: Switch to red or orange lights in the evening to protect your sleep cycles.

Process Your Emotions: Journaling or talking things out helps reduce stress, which directly impacts your gut and your migraines.

Small Wins Add Up

You don’t have to do everything at once. Start with small, measurable goals like:

Poop once daily with “ghost wipes” (if you’re not sure what that means, go back to Session 1!)
Use castor oil packs three times per week
Swap ultra-processed foods for homemade meals
Learn to balance your electrolytes for hydration

These goals may sound simple, but they stack up to major progress over time.

You’re Not Alone

If this feels overwhelming while juggling work, family, and migraine pain—know that you don’t have to figure it all out alone.

Join Us at the Migraine Freedom™ Virtual Retreat

If this gut series has been helpful, imagine what five focused days could do for you.

📅 September 8–12, 2025
✨ 5 Days to Migraine Freedom™ Virtual Retreat
🌐 A powerful online experience where you’ll learn practical, lasting tools to finally break free from migraine pain.

👉 Click here to reserve your spot today!
👉 Elevate to VIP for $45

ABOUT THE AUTHOR

Debbie Waidl is the Owner of In The Balance Health Coaching LLC, and Founder of The Freedom From Migraines Method™ & The Migraine Freedom Protocol™
She supports busy moms living with Migraines.

Debbie will uncover what is holding them back from migraine freedom so they can live their life pain and symptom free, work productively, spend the time they want with family and friends, and stop missing out on the things they enjoy.

A message from Debbie:
"I was once right where you are now. 100% believing there was NO WAY to end migraines and my only option was to learn how to live with them or find that magic pill that maybe would work for a while. If anyone told me back then that I could end my pain once and for all, I would have called BS and popped another pill!

Skeptical times 10 was my middle name for sure because when you try it all and everyone tells you they can help you and they don’t. You stop believing… you lose HOPE!

I now realize I was approaching my migraines all backward.

I was trying to cover up symptoms versus trying to end my pain."

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