Find YOUR Headache Root Cause 👇

Quiz Questions

• 1.
  Are you often hungry despite eating regularly?

  • A.
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    Yes, I'm always hungry...
  • B.
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    Naw, I eat at meal time and don't think about food much the rest of the day.
• 2.
  Whether it’s through nutritious foods or supplements, do you get enough fiber and vitamins?

  • A.
    I’m not really sure… What counts as ‘enough?’ 
  • B.
    Yes, I’m pretty careful about meeting my body’s fiber and vitamin needs. I can’t function my best if I’m not properly fueled up 🤷‍♀️
  • C.
    I try to take multivitamins, but they are so easy to forget! Maybe if I added more leafy greens to my diet, I wouldn’t have to worry so much about missing a day or two.
• 3.
  How many cups of coffee or caffeinated drinks do you drink per day?

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  • A.
    0 — I’m caffeine free... No jitters or 3 p.m. slumps for me!
  • B.
    1-2 — I usually have a cup or two in the morning and one in the afternoon. It’s my tried n’ true pick-me-up!
  • C.
    3 + — I’m a bit of a caffeine fiend... I can’t get much done without my coffee or tea.
• 4.
  How often do you deal with food cravings?

  • A.
    All. The. Time.
  • B.
    Here and there, especially when I'm stressed out but overall it's not something I'm worried about.
  • C.
    Rarely. I'm fortunate to not deal with cravings the way many of my friends do.
• 5.
  Do you suffer from constipation, diarrhea or irritable bowel syndrome (IBS)? 💩

  • A.
    Yes
  • B.
    No
  • C.
    Not sure
• 6.
  How would you describe your vegetable intake?

  • A.
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    I love all plants! I seriously can't get enough. It's not a meal without at least 2 veg and I try a new one every week to jazz up my meals a bit.
  • B.
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    I like most vegetables and always incorporate them in my meals. I wouldn't say I'm a veggie-fanatic though
  • C.
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    I have my favorites and stick to them. I could probably eat more but I just don't really want to be in the kitchen chopping all day...
  • D.
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    I know I don't have nearly enough 😬 I'm a work in progress!
• 7.
  Do you deal with frequent headaches, migraine attacks or both?

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  • A.
    Frequent headaches
  • B.
    Migraine attacks
  • C.
    Both
• 8.
  Do you deal with menstrual migraine?

  • A.
    Yup, every month like clockwork
  • B.
    Maybe?
  • C.
    No, my attacks are all over the place
• 9.
  How would you rate your current nutrition habits? 

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  • A.
    A total newb but I am ready to learn
  • B.
    I know what I need to do but I don’t do it
  • C.
    I’m motivated and fairly consistent but could use some perspective/advice
  • D.
    I’m a pro and could teach this stuff
• 10.
  Do you gain weight easily or have trouble losing weight even when eating healthy?

  • A.
    Yes
  • B.
    No
• 11.
  How much alcohol do you consume per week?

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  • A.
    0-3 drinks — Alcohol isn’t really my thing. But if I’m celebrating, I might have a glass or two.
  • B.
    4-7 drinks per week — I usually have a glass of wine or beer with dinner. While I drink regularly, I rarely get drunk.
  • C.
    7+ drinks per week — I have a couple drinks per day. Occasionally I party a little too hard and wake up with a hangover.
• 12.
  Which emoji best describes how you feel if you haven't eaten for 4 hours? 

  • A.
    🥵 — Yikes! My stress level gets critically high, I get hangry and I fear I’m going to faint any minute... Give me food now!
  • B.
    🤷 — Meh… If I’m not stressed, I feel good and it's no big deal to wait a bit longer until the next meal but if I'm having a migraine I don't want to take any risks making things worse!
  • C.
    😌 — For me, spreading out my meals instead of grazing is so not a problem. Going a few hours without food has never bothered me.
• 13.
  How much water do you typically drink per day?

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  • A.
    1-2 glasses — Okay, I know I should be drinking more, but it’s so easy to forget!
  • B.
    3-6 glasses — I’m pretty good with sipping water throughout the day. No dehydration headaches for me!
  • C.
    6-8 glasses — I’m all about hydration… You couldn’t pay me to stop drinking my eight glasses.
• 14.
  Have you ever had an abnormal result for a glucose test, high insulin or been diagnosed with insulin resistance or prediabetes?

  • A.
    Yes
  • B.
    No
  • C.
    I'm not sure
• 15.
  From 1-10, how satisfied are you with your overall energy levels?

  • A.
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    1-4 — I often finish work feeling drained and want a nap in the middle of the day. It’s difficult finding the motivation to get out of bed every morning.
  • B.
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    5-7 — They're not the best… But also not the worst. With a few small changes, I'd likely feel better and have more mental clarity.
  • C.
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    8-10 — I always feel so energized during the day! I feel so fortunate to not have to deal with that on top of regular headaches.

Quiz Outcomes

• 1.
  Hormonal imbalance is very likely to be a MAIN headache contributor for you...

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  You're ahead of the game - most people don't realize that food is a major factor when it comes to hormones and headache or migraine management.According to research, up to 64% of people who suffer from migraine conditions say that foods trigger their migraine attacks.If you're getting more than two migraine episodes a month, it's more than just a hormonal issue though.Determining which foods are causing inflammation (and therefore wreaking havoc on your hormones) and causing frequent attacks can be tricky because those foods are very unique to you and your unique body chemistry.It, therefore, requires a lot of detective work...It is best to 'Test Instead of Guess' but in the meantime, here are some steps you can start with today to regulate your hormones and simultaneously decrease inflammation.1. Don't undereat. Women are notorious for not eating enough food (and I don't mean calories - sometimes we eat enough calories but the REAL nutrient-dense food is not sufficient). Cutting your food intake too much can increase levels of the stress hormone cortisol, which is known to promote weight gain and even insulin resistance when it’s elevated.2. Consume healthy fats at each meal. The fat in fish, olive oil, nuts, avocado, etc seems to increase insulin sensitivity. Healthy fat at meals also triggers the release of hormones that help you feel full and satisfied, including GLP-1, PYY, and cholecystokinin (CCK).3. Aim to go to bed and wake up at the same time EVERY day (including on the weekends!). Poor sleep has been linked to imbalances of many hormones, including insulin, cortisol, leptin, ghrelin, and growth hormone.You’ve made a big, brave step towards committing to positive change, and if that isn’t worth celebrating, what is? Maybe you want to play with your kids without asking them to whisper, get through a workday without having to pop a pill, or eat out with your friends without worrying you'll trigger an attack…Rest assured that with a little guidance and support you can achieve a life with fewer headaches."Your present circumstances don't determine where you can go; they merely determine where you start." — Nido QubeinHave a look at your email for the next steps to help you on your path to a headache-free life, including the one nutrient that is always a major culprit."Who’s this nutrition whiz with all the tips?" Let me introduce myself...Hey there 🙋‍♀️ I’m Susannah Juteau, Registered Dietitian and Headache Nutritionist. I help head pain sufferers *just like you* discover WHAT to eat and WHEN to eat it to break through to their headache-free life.My unique protocol doesn't leave you eating like a rabbit, stripping away foods you love, or relying on multiple pills to get through the day.You can heal your head naturally!Interested in going over your Quiz results and determining which foods to focus on in order to improve your hormones and stop your attacks once and for all? Book a free 45-min call with me to go over your quiz results, share with me your journey and together we can come up with an action plan.
• 2.
  Leaky Gut is very likely to be your MAIN headache contributor

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  You’re ahead of the game—most people don’t realize that food is a major factor when it comes to headache and migraine management. The food we eat, our stress levels, toxins, our DNA, and undiagnosed food sensitivities all contribute over time to what’s known as ‘leaky gut.’It is estimated that ~70% of the adult population have increased intestinal permeability (leaky gut) where the physical structure of the intestines allows molecules to cross into the bloodstream without being fully digested first. This triggers inflammation and changes in the gut flora.The brain and the gut are connected by the vagus nerve so when gut health is impaired, signals are sent to the brain and alarms go off.Here are some steps you can start today to improve your gut health and reduce inflammation:1. REMOVE inflammatory foods that are specific to you (even if they are healthy). Cut all processed foods and sweets for two weeks. See if symptoms improve. If not, it’s best to ‘Test instead of Guess.’ 2. RESTORE. Eat a variety of plant foods. I know this advice is repeated everywhere but by variety, I mean VARIETY! Count how many different plants you’re getting in a week and if it’s not 35+, you have a great action step to work on!3. REPAIR. Eat resistant starch and soluble fiber. These are good for the microbiome when fermented and helps repair the gut. Allowing time for gut rest is also key.Overall, you’ve made a big, brave step towards committing to positive change, and if that isn’t worth celebrating, what is?Maybe you want to play with your kids without asking them to whisper, get through a workday without having to pop a pill, or eat out with your friends without worrying you'll trigger an attack…Rest assured that with a little guidance and support you can achieve a life with fewer headaches."Your present circumstances don't determine where you can go; they merely determine where you start." — Nido QubeinHave a look at your email for the next steps to help you on your path to a headache-free life, including the one nutrient that is always a major culprit."Who’s this nutrition whiz with all the tips?" Let me introduce myself...Hey there 🙋‍♀️ I’m Susannah Juteau, Registered Dietitian and Headache Nutritionist. I help head pain sufferers *just like you* discover WHAT to eat and WHEN to eat it to break through to their headache-free life.My unique protocol doesn't leave you eating like a rabbit, stripping away foods you love, or relying on multiple pills to get through the day.You can heal your head naturally!Interested in going over your Quiz results and determining which foods to focus on in order to improve your gut health and stop your attacks once and for all?Book a free 45-min call with me to go over your quiz results, share with me your journey and together we can come up with an action plan.
• 3.
  Food Sensitivities are very likely to be your MAIN headache contributor...

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  You’re ahead of the game—most people don’t realize that food is a major factor when it comes to headache and migraine management. Chronic debilitating headaches are often an inflammatory condition.Based on your responses, there's an 80%+ chance of foods being the culprit for that inflammation and subsequently your migraine episodes.However, determining which foods cause inflammation is the tricky part because those foods are very unique to you and your unique body chemistry. It, therefore, requires a lot of detective work…Here are some steps you can start today to reduce inflammation:1. REMOVE inflammatory foods that are specific to you (even if they are healthy). Cut all processed foods, tyramine, gluten, nuts and dairy for two weeks. See if symptoms improve. If not, it’s best to ‘Test instead of Guess.’ 2. TRACK. Though food journaling can be tedious, it is virtually impossible to notice patterns if you don't track your intake (unless you take the MRT - more info to come). At the very least, track for 14 days while completing step one.3. BALANCE your nutrient intake. Consume many different vegetables and address any nutrient deficiencies. Nutrients that you particularly want to focus on for headache relief are magnesium, omega-3, CoQ10, vitamin D, and B2. Overall, you’ve made a big, brave step towards committing to positive change, and if that isn’t worth celebrating, what is?Maybe you want to play with your kids without asking them to whisper, get through a workday without having to pop a pill, or eat out with your friends without worrying you'll trigger an attack…Rest assured that with a little guidance and support you can achieve a life with fewer headaches."Your present circumstances don't determine where you can go; they merely determine where you start." — Nido QubeinHave a look at your email for the next steps to help you on your path to a headache-free life, including the one nutrient that is always a major culprit."Who’s this nutrition whiz with all the tips?" Let me introduce myself...Hey there 🙋‍♀️ I’m Susannah Juteau, Registered Dietitian and Headache Nutritionist. I help head pain sufferers *just like you* discover WHAT to eat and WHEN to eat it to break through to their headache-free life.My unique protocol doesn't leave you eating like a rabbit, stripping away foods you love, or relying on multiple pills to get through the day.You can heal your head naturally!Interested in going over your Quiz results and finding the best ways to determine your food sensitivities so you can stop your attacks once and for all?Book a free 45-min call with me to go over your quiz results, share with me your journey and together we can come up with an action plan.