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Migraine Heroes: Daily Summaries Delivered
by Diane Ducarme
Are you doing everything right - avoiding triggers, taking your medication - and still experiencing migraine episodes that steal your day? You're not alone, and you're not broken. Deep dives into the science behind migraine, from food and hormones to sleep, stress, and the unexpected triggers few people talk about. Every topic holds a tension: is ginger a trigger or a remedy? Is stress the cause or the symptom? What does perimenopause actually change? There's rarely a simple answer, so each episode looks at the knowledge and science from different angles, East and West, and turns it into practical advice rooted in context. Migraine Heroes started when Diane Ducarme began helping her sister, then friends, then increasingly more people living with migraine. That work became a method, now used by over 3,000 people, to identify your own unique patterns and find real solutions. This podcast is where that thinking happens out loud.
Latest Episodes
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- Today18 min
3 Strategies to Cope With Migraine Isolation & Feel More Supported
Living with chronic migraine can feel deeply isolating. Pain, unpredictable attacks, cancelled plans, and feeling misunderstood can slowly make your world feel smaller.In this episode of Migraine Heroes Podcast, host Diane Ducarme explores the connection between migraine, loneliness, social isolation, and support, and how to stay connected without pushing your body beyond what it can manage. This episode is about finding a connection that works with your migraine not against it.You’ll learn:💡 How to create migraine-safe forms of social connection without exhausting yourself💡 How to explain what migraine support actually looks like to the people around you💡 Why supportive relationships can matter more than having a large social circle and how small moments of connection can help you feel less aloneYou do not need to rebuild your entire social life to feel supported. Sometimes one understanding person, one message, or one small moment of connection can begin to open your world again.Ask Diane Anything: Live Q&AHave a migraine question? Join Diane live to ask your questions or simply listen.👉 Register here: migraineheroes.com/live🎧 New episodes every Monday and Wednesday🔗 Discover our work on migraineheroes.comReferences:My Migraine Voice Survey: A Global Study of Disease Burden Among Individuals With Migraine for Whom Preventive Treatments Have Failed (Martelletti et al., 2018): This global survey highlights the personal, social, and professional burden of migraine. Read more here.The Social Life of Migraine: A Meta-Ethnography of Lived Experience in Adults With Migraine (Ng et al., 2026): This review explores how migraine affects identity, relationships, and social participation. Read more here.Impact of Migraine on the Family: Perspectives of People With Migraine and Their Spouse/Domestic Partner in the CaMEO Study (Buse et al., 2016): This study examines how migraine affects partners and family life. Read more here.Life With Migraine: Effects on Relationships, Career, and Finances From the CaMEO Study (Buse et al., 2019): This study shows migraine’s impact on relationships, careers, and finances. Read more here.The Stigma of Migraine (Young et al., 2013): This study examines the social stigma experienced by people with migraine. Read more here.Loneliness and Migraine Self-Management: A Cross-Sectional Assessment (Lui et al., 2020): This study explores how loneliness relates to migraine self-management. Read more here.Poor Social Support and Loneliness in Chronic Headache: Prevalence and Effect Modifiers (Westergaard et al., 2021): This study found greater loneliness and poor social support among people with chronic headache. Read more here.The Family Impact of Migraine: Population-Based Studies in the USA and UK (Lipton et al., 2003): This study shows that migraine can substantially affect partners, children, and family activities. Read more here.Disclaimer: This podcast is for informational purposes only and does not substitute for providing medical advice. Always consult your healthcare professional before making any health-related decisions.For women, men, and children who suffer from migraine disease, Migraine Heroes is your go-to resource for understanding, managing, and overcoming migraine attacks.We cover all types of migraines and related headaches, including primary and secondary migraines, chronic mig
- 3 days ago1 min
A Quick Note from Diane: Ask Diane Anything
Got a migraine question the podcast hasn’t quite answered for you?Join Diane live for Ask Diane Anything on Thursday, September 24, 2026. Bring your questions about migraine, hormones, sleep, food, exercise or simply come and listen.✨ Free to attend📅 Thursday, September 24🔗 Register at migraineheroes.com/live
- 5 days ago27 min
Why Perimenopause Is Making Your Migraines Worse and What You Can Do About It
If your migraines suddenly feel more frequent, intense, or unpredictable in midlife, hormonal instability may be playing a bigger role than you realize.In this episode, you’ll learn:💡 Why fluctuating estrogen during perimenopause can make the migraine brain more reactive💡 How poor sleep, hot flashes, anxiety, irregular periods, and migraine can reinforce one another💡 How to track your personal patterns and create more stability during this hormonal transitionPerimenopause may feel unpredictable, but understanding your changing rhythm can help you respond with more clarity and confidence.Ask Diane Anything — Live Q&AHave a migraine question? Join Diane live on September 24, 2026 to ask your questions or simply listen.👉 Register here: migraineheroes.com/live🎧 New episodes every Monday and Wednesday🔗 Discover our work on migraineheroes.comReferences:Migraine Across the Menopausal Transition and Beyond: A Narrative Review (Korn & Bernstein, 2026): This review covers migraine changes and management across menopause. Read more here.Menstrual and Perimenopausal Migraine: A Narrative Review (MacGregor, 2020): This review examines hormonal changes affecting menstrual and perimenopausal migraine. Read more here.Menstrual Migraine Is Caused by Estrogen Withdrawal: Revisiting the Evidence (Raffaelli et al., 2023): This review reassesses the evidence for estrogen withdrawal as a migraine trigger. Read more here.Perimenopause and Menopause Are Associated With High Frequency Headache in Women With Migraine (Martin et al., 2016): This study found increased high-frequency headache during perimenopause. Read more here.Executive Summary of the Stages of Reproductive Aging Workshop + 10 (Harlow et al., 2012): This paper defines stages of reproductive aging and the menopausal transition. Read more here.Migraine Management During Menstruation and Menopause (MacGregor, 2015): This review covers migraine treatment during menstruation and menopause. Read more here.Migraine and Menopause: A Narrative Review (Bernstein & O’Neal, 2020): This review examines migraine patterns and treatment around menopause. Read more here.Hormonal Influences in Migraine, Interactions of Oestrogen, Oxytocin and CGRP (Krause et al., 2021): This review explores how reproductive hormones and CGRP interact in migraine. Read more here.Acupuncture for the Prevention of Episodic Migraine (Linde et al., 2016): This Cochrane review evaluates acupuncture for migraine prevention. Read more here.Acupuncture for Migraine: A Systematic Review and Meta-Regression of Randomized Controlled Trials (Yang et al., 2024): This review examines the dose-response relationship between acupuncture and migraine frequency. Read more here.Disclaimer: This podcast is for informational purposes only and does not substitute for providing medical advice. Always consult your healthcare professional before making any health-related decisions.For women, men, and children who suffer from migraine disease, Migraine Heroes is your go-to resource for understanding, managing, and overcoming migraine attacks.We cover all types of migraines and related headaches, including primary and secondary migraines,
- 1 weeks ago21 min
Migraine and Iron Deficiency: Could Low Iron Be a Clue?
Could fatigue, dizziness, brain fog, feeling cold, and migraine be pointing to something deeper, like low iron stores?In this episode of Migraine Heroes Podcast, Diane Ducarme explores the connection between iron, energy, oxygen delivery, brain function, and migraine and why low iron can sometimes be missed when we look only at hemoglobin.You’ll learn:💡 Why low iron may affect much more than your energy — and potentially make a migraine-prone nervous system more vulnerable💡 Why ferritin can reveal depleted iron stores even when your blood count appears normal💡 Simple ways to support iron intake, plus why finding the reason behind low iron matters just as much as replacing itYou’ll also discover how heavy periods, blood loss, diet, and absorption can contribute to depletion and why symptoms are often clues worth investigating rather than problems to look at in isolation.🎧 New episodes every Monday and Wednesday🔗 Discover our work on migraineheroes.comReferences:The Bidirectional Relationship Between Iron Deficiency Anemia and Chronic Headache Disorders (Rohilla et al., 2025): This meta-analysis found a significant association between iron-deficiency anemia and chronic headache disorders. Read more here.Association Between Dietary Iron Intake and Serum Ferritin and Severe Headache or Migraine (Meng et al., 2021): This study links iron intake and ferritin levels with migraine or severe headache in some women. Read more here.Association Between Anemia Severity and Migraine in Iron Deficiency Anemia (Sari & Kama Başci, 2024): Lower ferritin was associated with greater migraine pain and headache impact. Read more here.Is There Any Correlation Between Migraine Attacks and Iron Deficiency Anemia? A Case-Control Study (Tayyebi et al., 2019): This study found associations between migraine and iron deficiency, particularly among women. Read more here.Is Iron-Deficiency Anemia Associated With Migraine? Is There a Role for Anxiety and Depression? (Pamuk et al., 2016): This study found migraine was common among patients with iron-deficiency anemia. Read more here.Association Between Iron Deficiency Anemia and Chronic Daily Headache: A Case-Control Study (Singh et al., 2023): Iron-deficiency anemia was independently associated with chronic daily headache. Read more here.Iron Deficiency Without Anaemia: A Diagnosis That Matters (Al-Naseem et al., 2021): This review explains how iron deficiency can occur despite normal hemoglobin levels. Read more here.British Society of Gastroenterology Guidelines for the Management of Iron Deficiency Anaemia in Adults (Snook et al., 2021): These guidelines explain how ferritin and other iron markers are used to diagnose iron deficiency. Read more here.Non-Anaemic Iron Deficiency (Balendran & Forsyth, 2021): This review covers low iron stores despite normal hemoglobin and their clinical management. Read more here.Iron in the Migraine Brain (Tepe, Yemisci & Karatas, 2025): This review explores iron deficiency, iron overload, oxidative stress, and neuroinflammation in migraine. Read more here.Disclaimer: This podcast is for informational purposes only and does not substitute for providing medical advice. Always consult your h
- 1 weeks ago13 min
From Childhood Migraine to Freedom: Jessica’s Journey
Jessica’s migraine story began in childhood and followed her through major hormonal shifts, perfectionism, motherhood, and years of trying to figure things out alone. She shares how understanding her body differently helped her move from recurring three-day migraines toward greater freedom and why her biggest message is simple: don’t lose hope.🎧 New episodes every Monday and Wednesday🔗 Discover our work on migraineheroes.comDisclaimer: This podcast is for informational purposes only and does not substitute for providing medical advice. Always consult your healthcare professional before making any health-related decisions.For women, men, and children who suffer from migraine disease, Migraine Heroes is your go-to resource for understanding, managing, and overcoming migraine attacks.We cover all types of migraines and related headaches, including primary and secondary migraines, chronic migraines, and cluster migraines. We dive deep into the complexities of migraine with aura and migraine without aura, as well as rarer forms like hemiplegic migraine, retinal migraine, and acephalgic migraine (silent migraine). Our discussions also extend to cervicogenic headaches, ice pick headaches, and pressure headaches, which often mimic migraine or contribute to overall migraine burden.
- 1 weeks ago16 min
Why Some People Wake Up Nauseated Before the Migraine Pain Starts
Waking up nauseated can feel confusing especially when the migraine pain has not started yet.In this episode of Migraine Heroes Podcast, host Diane Ducarme explores why nausea can be an early part of a migraine attack and what it may reveal about the timing of the migraine process.You’ll learn:💡 Why nausea can begin before head pain — and what this tells us about where a migraine attack may actually start💡 How sleep, your internal body clock, the hypothalamus, and the gut may contribute to nausea on waking💡 How to recognize your own early-warning pattern, so morning nausea becomes useful information rather than another unexplained symptomSometimes, the first sign of migraine is not pain. Learning to notice what happens before the headache may help you understand your attacks much earlier.🎧 New episodes every Monday and Wednesday🔗 Discover our work on migraineheroes.comReferences:Premonitory Symptoms in Migraine: A Systematic Review and Meta-Analysis of Observational Studies Reporting Prevalence or Relative Frequency (Eigenbrodt et al., 2022): This review identifies common symptoms that occur before migraine pain begins. Read more here.Brain Activations in the Premonitory Phase of Nitroglycerin-Triggered Migraine Attacks (Maniyar et al., 2014): This study identifies hypothalamic and brainstem activity before migraine headache begins. Read more here Hypothalamus as a Conductor of the Migraine Prodrome: A Narrative Review (Root & Schwedt, 2026): This review explores the hypothalamus as a key driver of early migraine symptoms. Read more here.Pathophysiology and Therapy of Associated Features of Migraine (Villar-Martinez & Goadsby, 2022): This review examines nausea, sensory sensitivity, and other symptoms accompanying migraine. Read more here.Migraine and Gastroparesis (Arca et al., 2022): This review explores the relationship between migraine and delayed gastric emptying. Read more here.Gastric Emptying in Migraine: A Comparison With Functional Dyspepsia (Yu et al., 2012): This study compares gastric emptying in migraine, functional dyspepsia, and healthy controls. Read more here.Pathofysiological and Clinical Correlates of Sleep in Primary Headache Disorders: A Narrative Review (van Liefland et al., 2026): This review examines how sleep and headache disorders interact biologically and clinically. Read more here. Disclaimer: This podcast is for informational purposes only and does not substitute for providing medical advice. Always consult your healthcare professional before making any health-related decisions.For women, men, and children who suffer from migraine disease, Migraine Heroes is your go-to resource for understanding, managing, and overcoming migraine attacks.We cover all types of migraines and related headaches, including primary and secondary migraines, chronic migraines, and cluster migraines. We dive deep into the complexities of migraine with aura and migraine without aura, as well as rarer forms like hemiplegic migraine, retinal migraine, and acephalgic migraine (silent migraine). Our discussions also extend to cervicogenic headaches, ice pick headaches, and pressure headaches, which often mimic migraine or contribute to overall migraine burden.
- 2 weeks ago16 min
Invisible Pain, Visible Judgment: 50 Ways to Respond When Migraine Is Misunderstood at Work, With Friends, or With Family
Migraine is invisible and sometimes, that makes other people question just how disabling it can be.In this episode of Migraine Heroes Podcast, host Diane Ducarme shares practical ways to respond when colleagues, friends, or family minimize your migraine, offer unwanted advice, or simply do not understand what you are going through.You’ll learn:💡 How to respond to dismissive comments without feeling you need to justify or over-explain your migraine💡 How to adapt what you say depending on whether you’re speaking with a colleague, friend, family member, or well-meaning advice-giver💡 How to protect your dignity and set firmer boundaries when someone continues to diminish your painYou do not need everyone to understand migraine perfectly. But you can learn how to communicate what you need clearly, calmly, and without giving away more energy than the situation deserves.🎧 New episodes every Monday and Wednesday🔗 Discover our work on migraineheroes.comDisclaimer: This podcast is for informational purposes only and does not substitute for providing medical advice. Always consult your healthcare professional before making any health-related decisions.For women, men, and children who suffer from migraine disease, Migraine Heroes is your go-to resource for understanding, managing, and overcoming migraine attacks.We cover all types of migraines and related headaches, including primary and secondary migraines, chronic migraines, and cluster migraines. We dive deep into the complexities of migraine with aura and migraine without aura, as well as rarer forms like hemiplegic migraine, retinal migraine, and acephalgic migraine (silent migraine). Our discussions also extend to cervicogenic headaches, ice pick headaches, and pressure headaches, which often mimic migraine or contribute to overall migraine burden.
- 2 weeks ago20 min
Migraine Aura, Scotoma, or Blurred Vision? How to Tell the Difference
Visual changes can be frightening, especially when you live with migraine. But not every blind spot, shimmer, or blurry patch means the same thing.In this episode of Migraine Heroes Podcast, host Diane Ducarme breaks down the differences between visual migraine aura, scotoma, and blurred vision, so you can better understand what your eyes and brain may be telling you.You’ll learn:💡 How to recognize the typical features of a visual migraine aura, including one surprisingly useful clue💡 What a scotoma really is and how to distinguish a blind spot from shimmering or blurred vision💡 Which visual symptoms deserve prompt medical attention, rather than automatically being attributed to migraineA practical episode to help you understand visual symptoms with more clarity and know when they may need a closer look.🎧 New episodes every Monday and Wednesday🔗 Discover our work on migraineheroes.comReferences:The International Classification of Headache Disorders, 3rd Edition (International Headache Society, 2018): The classification defines migraine aura, including its gradual development, reversibility, and typical duration. Read more here.Are These Visual Symptoms Due to Migraine? A Guide for General Practice (Goldsmith, 2020): This guide explains features that help distinguish migraine visual aura from other visual symptoms. Read more here.A Phase-by-Phase Review of Migraine Pathophysiology (Dodick, 2018): This review describes migraine as a multiphase disorder and links aura with cortical spreading depression. Read more here. Biological Insights From the Premonitory Symptoms of Migraine (Karsan & Goadsby, 2018): This review explores what early migraine symptoms reveal about attack neurobiology. Read more here. Visual Aura in Migraine: An Analysis of 165 Patients in a Tertiary Care Hospital in North India (Singla et al., 2021): This study describes common visual aura symptoms, including scintillating scotoma and zigzag lines. Read more here. Symptoms Related to the Visual System in Migraine (van Dongen & Haan, 2019): This review covers aura, visual blurring, photophobia, visual snow, and other visual symptoms. Read more here.Neuroimaging for Migraine: The American Headache Society Systematic Review and Evidence-Based Guideline (Evans et al., 2020): This guideline explains when brain imaging may be appropriate in migraine, including unusual or changing aura. Read more here. Disclaimer: This podcast is for informational purposes only and does not substitute for providing medical advice. Always consult your healthcare professional before making any health-related decisions.For women, men, and children who suffer from migraine disease, Migraine Heroes is your go-to resource for understanding, managing, and overcoming migraine attacks.We cover all types of migraines and related headaches, including primary and secondary migraines, chronic migraines, and cluster migraines. We dive deep into the complexities of migraine with aura and migraine without aura, as well as rarer forms like hemiplegic migraine, retinal migraine, and acephalgic migraine (silent migraine). Our discussions also extend to cervicogenic headaches, ice pick headaches, and pressure headaches, which often mimic migraine or contribute to overall migraine burden.
About Migraine Heroes
Are you doing everything right - avoiding triggers, taking your medication - and still experiencing migraine episodes that steal your day? You're not alone, and you're not broken. Deep dives into the science behind migraine, from food and hormones to sleep, stress, and the unexpected triggers few people talk about. Every topic holds a tension: is ginger a trigger or a remedy? Is stress the cause or the symptom? What does perimenopause actually change? There's rarely a simple answer, so each episode looks at the knowledge and science from different angles, East and West, and turns it into practical advice rooted in context. Migraine Heroes started when Diane Ducarme began helping her sister, then friends, then increasingly more people living with migraine. That work became a method, now used by over 3,000 people, to identify your own unique patterns and find real solutions. This podcast is where that thinking happens out loud.
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