Inside The Class: A Conversation on Somatic Movement and Release with Taryn Toomey

There’s a reason The Class tends to stay with people long after they’ve taken it. It’s not just the physical intensity or the music. It’s the way the experience lands internally, often in places people didn’t realize they were holding anything at all. For Taryn Toomey, that depth is familiar, even if the language around it isn’t always straightforward.

“This has always been a hard one for me,” she says when asked to describe The Class. “To me, it’s a ceremony, but I know that word gets lost on many.” When she explains it more practically, the framing becomes grounded and clear. “It’s a music driven, cathartic workout where we exercise the body to steady the mind and open the heart. We burn a fire to get the sludge out so you can feel free.”

That balance between physical effort and internal awareness has defined The Class since it began in 2011. People arrive to move their bodies, but what they often leave with is a deeper sense of presence and release, without being asked to perform or perfect anything along the way.

This conversation is part of Chalkboard’s In Conversation series, featuring discussions with thought leaders on specific topics in wellness and personal practices. For more from the series, explore In Conversation: What Human Design Reveals About Energy, Timing, and Trust with Amy Lea.

Letting the Work Be Specific

Turning something intuitive into a real business required a different kind of discipline. For Toomey, the challenge wasn’t logistics or growth. It was learning to let the work remain specific rather than universally appealing.

“Accepting that the energy I move doesn’t need to resonate with everyone,” she says. That realization became foundational, shaping how The Class evolved and allowing it to grow without dilution. Instead of trying to explain or soften the experience, she stayed close to what felt true and trusted the community to form naturally around it.

That choice continues to define the work today. The Class doesn’t aim to be everything to everyone. It offers a clear experience and lets people decide if it’s for them.

Why It Has Nothing to Do with How You Look

One of the first assumptions many people bring into the room is that the experience will be about how they look or how well they execute the movements. Toomey is quick to correct that expectation.

“The biggest misconception is that it has anything to do with how you look,” she says. Instead, attention moves inward. She guides people to track sensation rather than perfect movement, shifting the focus from form to awareness. “When people actually feel sensation, they become more connected to the body,” she explains. “Presence becomes easier to access, which allows for deeper integration.”

The practice isn’t about getting anything right. It’s about staying with what’s happening and letting the body lead the experience rather than the mirror or the mind.

When Breakthroughs Happen

There’s no fixed timeline for when something shifts during class. For some people, it takes time. For others, it happens almost immediately.

“Generally about a third of the way in,” Toomey says. “But sometimes the first beat hits people right away.” What determines that moment varies. “It really depends on how long someone has been practicing embodiment and what energy they’re working with that day.”

That variability is part of the work. The experience meets people where they are, rather than pushing them toward a predetermined emotional or physical outcome.

Music as the Structure

Music plays a central role in shaping the experience. It isn’t background or motivation layered on top of the movement. It’s the structure that carries the class from start to finish.

“It’s about the tapestry of the playlist,” Toomey says. “It’s not about one song.” She thinks in arcs rather than moments, describing the flow as “deep diving and high expansion.” The music supports both regulation and release over time, without forcing either.

The result is an experience where sound and movement work together, guiding the body without overpowering it.

Who The Class Is For

The Class tends to resonate with people who want to move without being told what their bodies should look like and who are open to paying attention to what they feel. Some come with years of embodiment practice behind them, while others are encountering this kind of work for the first time.

As Toomey puts it, the experience meets people based on “how long someone has been practicing embodiment and what energy they’re working with that day.” There’s no right place to start and no expectation to arrive at a certain level.

Bringing the Practice Into Everyday Life

The principles of The Class aren’t meant to stay contained within the studio. When asked how people can bring the practice into daily life, Toomey keeps it simple and physical.

“Soften the tops of your shoulders,” she says. “Notice when you’re stuck in a loop of thinking and interrupt it with breath. Flutter out your lips. Sigh loudly.” One of the cues she returns to most is placing a hand on the heart. “Stay there,” she says. “Speak from that place.”

These cues offer small ways to return to the body throughout the day, without needing a formal practice or set amount of time.

How the Work Shows Up in Her Own Life

Supporting herself starts with consistency. Meditation is Toomey’s non negotiable, whether it happens in the morning or the evening. Her supplement routine is equally straightforward and supportive: a probiotic, vitamin B, vitamin D, fish oil, and magnesium at night. When it comes to burnout, her advice is practical and unambiguous. “Sleep,” she says. “Replace the word sleep with repair.” For her, that means preparing well before bedtime. “Two hours before bedtime, start preparation. Buy an alarm clock and put your phone in another room.”

Over time, building and teaching The Class has also changed how she relates to herself internally. “I’ve gotten in a really close relationship to the young parts of myself that come online when I’m activated,” she says. That awareness now shows up daily. “I have much faster access to them,” she adds. “I try to love them well.” It’s a way of caring for herself that mirrors the work she offers others, rooted in attention, regulation, and staying present rather than pushing through.

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This Halibut Bouillabaisse Is Cozy Cooking Done Right

This Provençal-style bouillabaisse is cozy, sun-kissed, and exactly the kind of meal you want simmering when you’re craving something nourishing but still a little chic. Fragrant fennel, garlic, tomato, and olive oil create a rich, brothy base while fresh California halibut keeps things light and elegant. Add garlic bread for dipping and it quickly turns into an at-home moment worth lingering over.

The recipe comes from Jackie Johnson-McBride, founder of The Weather Chef and a former TV meteorologist who now cooks by feel, season, and forecast from her home in Montecito. Her garden-to-table approach is all about letting the day’s mood guide what’s on the plate and this dish is a perfect example of that effortless, weather-led way of cooking we love.

Provençal-Style Bouillabaisse with California Halibut

 

INGREDIENTS

2 pieces Halibut (6-8 ounces, no skin)


4 cloves garlic, minced


2-3 tablespoons olive oil


1/4 cup flat leaf parsley, chopped


1 fennel bulb, cored and sliced


1/2 teaspoon cayenne


1/2 teaspoon paprika


1 cup crushed tomatoes (I prefer using whole peeled tomatoes and cutting the tomatoes into big chunks)


1 teaspoon sumac

INSTRUCTIONS

+ Preheat the oven to 400.

+ Cover the bottom of a baking sheet with parchment paper.

+ Pat the fish dry and coat with olive oil. Sprinkle the fish with salt and pepper. Set aside in a pan and let it come down to room temperature. When the oven is ready, bake the fish for about 10 minutes.

+ Cut the fennel lengthwise into quarters and cut away the core, then cut the quarters lengthwise into 1/4-inch-thick slices. Coarsely chop the parsley leaves, set these aside.

+ In a large Dutch over or pan over medium-high heat, warm 1 tablespoon of olive oil until hot but not smoking. Add the fennel, season with salt and pepper, and cook, stirring occasionally, until it starts to soften, about five minutes. Stir in the paprika, cayenne and garlic. Cook until fragrant, and for about another minute.

+ Add the tomatoes and 1 cup of water and bring to a simmer. Stir in half of the parsley and sumac.

+ To serve, scoop a few ladles of the broth into a shallow bowl. Add fennel to tase and lay the fish on top, then scoop another ladle of broth over the fish. Garnish with parsley and serve immediately.

Note: Garlic bread is a must for my family with this dish, I like to use sourdough or ciabatta. While the fish is cooking, slice a loaf of bread in half and drizzle or brush olive oil on each side. Broil in the oven until it starts to get slightly brown with toasting around the edges. Cut a large garlic clove in half and “rub” it over the toasted side. Serve alongside the stew for dipping.

 

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In Conversation: Charlotte Cho’s Guide to K Beauty and What’s Coming Next

K beauty didn’t become a global phenomenon overnight. It took years of education, trust building, and a belief that skincare could be both deeply effective and deeply intentional. Few people understand that evolution better than Charlotte Cho, founder of Soko Glam and Then I Met You.

Long before sheet masks, essences, and snail mucin entered the mainstream, Charlotte was translating Seoul’s skincare culture for a U.S. audience, reframing beauty as a daily ritual rooted in consistency, prevention, and care. Today, as K beauty enters its second global wave, she remains at the center of the conversation not just as a curator, but as a brand builder with a clear point of view on where the category is headed next.

In this conversation, Charlotte reflects on the early days of K beauty in the U.S., the shifts shaping K Beauty 2.0, and the products, philosophies, and innovations she believes will define the next era of skin care.

In Conversation with Charlotte Cho 

You’ve been credited as one of the key figures who helped introduce K-beauty to the U.S. How would you describe that early moment when people were first discovering Korean skincare? Soko Glam began curating and educating about Korean beauty products over 13 years ago! It was a time when beauty categories such as masks, cushion compacts and snail mucin were foreign to people outside of Korea. I had a special bond with Korea after living in Seoul for 5 years, and was excited to share what I had learned and bring the best of Korea to the mainstream.

How has K-beauty evolved since Soko Glam launched? Are there any shifts or trends that surprise you most? We’re in what we call the second K-beauty boom, or K-beauty 2.0. Now it’s reaching new heights as it is very much a global phenomenon, thanks to global platforms like TikTok. With Korean beauty brands armed with massive budgets, they are becoming a formidable force in the beauty space, taking market share from traditional beauty conglomerates. What makes me excited about the second wave of K-beauty is that it is not a fluke. K-beauty is highly innovative, effective and competitively priced, and it is here to stay. 

In your view, what makes the K-beauty approach to skincare different from Western beauty , philosophically and scientifically? Korean beauty is not just about a product or a particular brand. Korean beauty is a lifestyle, it’s about taking care of your skin and getting to the root of the condition. It’s about consistency and being educated about what your skin needs. Korean beauty has really helped consumers look to skincare as an act of self care and wellness, along with prevention. 

You founded Then I Met You after years of curating products for Soko Glam. What did you feel was missing from the market that you wanted to create yourself? When I worked in K-beauty as a curator, so many brands blended together. Ingredient-first, trend-first, functional but not emotional. I wanted something with meaning.

That’s why I chose the name Then I Met You. It’s a phrase that describes a positive turning point in your life. Yes formula, textures and the efficacy all matter and that are unparalleled. But I’m building a brand that goes deeper than skincare.

If you could only recommend five K-beauty staples to build a simple, effective routine, what would they be? Oil Cleanser and water based cleansers make up a double cleanse routine, which is essential not only for clear and clean skin, but for preventing premature aging. 

Exfoliating with a peel once a week saves you time and money from having to visit a spa, and it clears your skin of debris that may be blocking your serums and products from working harder for you. It’s also the key to getting glass skin.

A watery or milky toner or essence builds layers of deep hydration into your skin, and I love to skin flood with it. If you don’t have time for masking, skin flooding will be your best friend and give you the most visible dewy skin.

A moisturizer with built in SPF that offers you hydration and sun protection is key for even 5 minutes outside. 

Any toners or essences you find yourself recommending over and over again and what makes them special? I’m hooked on cleansing toners, which are hydrating toners that also have micellar properties to remove makeup and impurities. I love the Acwell Licorice Toner, which is a staple and one of our top toners on Soko Glam. It inspired me to make my own version, the Living Sea Cleansing Tonic, which has gentle exfoliation properties and is extremely hydrating. I use it daily as a second part of my double cleanse, and even simply to remove my makeup and refresh my skin. Most micellar waters in the market leave a greasy feel on your skin, but I made sure that the Living Sea Cleansing Tonic doesn’t. 

What are some under-the-radar Korean brands or innovations you’re excited about right now? I love SuperEgg’s Microbiome mist, I use it daily. There’s something to be said about the component and if the mist and the formula in it are compatible. 

IOPE has been my go-to for treatments and serums (vitamin C and PDRN) for years now, and their R&D is unmatched against any Korean brands. They literally created the first Korean retinol, and also the cushion compact. You’ll be hearing from them a lot more next year!

VT Reedle’s Exosomes are an inventive way to exfoliate, and hands down PDRN innovation from IOPE (The Caffeine Shot Serum) are great products and flying off the Soko Glam shelves.

K-beauty sunscreens are having a major moment, which ones do you personally use or recommend? I personally use Then I Met You’s Essence Light Sunscreen with SPF 50. I made it for myself, which is perfectly moisturizing without a greasy finish. It’s a great base before makeup.

Can you walk us through your own current skincare lineup? It’s honestly a lot of Then I Met You. Right now it’s The Living Cleansing Balm, followed by the Living Sea Cleansing Tonic to cleanse, tone and prep the skin. I’m using the SuperEgg Micro Biome mist as a hydrating mist. I skin flood with the Then I Met You Giving Essence. I love the IOPE PDRN Caffeine Shot serum for more bouncy elastic skin. I’m testing some formulations for new product development in the serum category. Then I lock it in with a sunscreen, the Essence Light Sunscreen, mixed with a tiny bit of base makeup from JungSaemMool.

Any cult products from your early Soko Glam days that still hold up years later? Hands down I keep going back to the Neogen Micro Essence and the Klog Soft Shield Pimple Patches. They are classics, and will never be replaced from my routine.

If you had to name one “unsung hero” product category in K-beauty, what would it be? Korean makeup and lip products are unmatched. Around 8 years ago, I had predicted Korean makeup would be taking off. I was wrong, the US was not ready for it yet. But now with Korean beauty 2.0, I see makeup taking off at a faster clip. 

What’s the next big thing in Korean skincare  and what should we be watching for? We’ll see a huge surge of devices with the success of Medicube. It’s also categories outside of skincare that are untapped that will start to glow up. Hair, makeup and fragrances, get ready!

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Inside the maude x Wuthering Heights Collaboration

Let’s be honest, Wuthering Heights is already in the group chat. maude’s Come Undone Kit is a limited-edition set created in partnership with the upcoming Wuthering Heights. The collaboration brings together fragrance, touch, and thoughtful design through a candle, body oil, and collectible film elements, creating an experience that feels intimate, modern, and intentionally restrained.

What’s Inside
The Come Undone Kit includes Burn No. 3, Oil No. 0, and an exclusive poster paired with a behind the scenes booklet created alongside the film.

Burn No. 3 is a massage candle designed to be poured onto skin once melted and extinguished. The scent opens fresh and green, then softens as it warms, with notes of eucalyptus, cassis, sandalwood, and Haitian vetiver. It gently shifts the mood of a space without taking over, lingering in a way that feels grounding and calm. The ritual itself is simple and intuitive. Light it. Let it melt. Pour when ready.

Oil No. 0 is unscented and incredibly versatile. Made with jojoba, coconut, argan, and castor oils, it works beautifully for daily hydration, massage, or bath. It is one of those products you end up keeping within reach because it fits into so many moments without effort. After a shower. Before bed. On a slow morning. It does what it needs to do and never asks for attention.

Design, Testing, and Trust
Everything maude makes is designed in house with real life in mind. The look is clean and thoughtful, but never stiff, and each product feels intuitive and easy to use from the very first time you pick it up. The design language is quiet and confident, meant to blend into your space rather than dominate it.

Behind the scenes, maude’s engineers and chemists work closely with leading manufacturers to create safe, refillable essentials that feel current, considered, and well made. Innovation shows up in the details, in formulation choices, materials, and process, rather than anything flashy.

Every product undergoes rigorous testing and is formulated with carefully selected ingredients. That attention to detail creates a sense of ease and trust, letting you focus on the experience itself instead of the fine print.

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In Conversation: What Human Design Reveals About Energy, Timing, and Trust

Most of us have had the experience of doing everything “right” and still feeling tired, stuck, or out of sync. We work hard, stay busy, meet expectations, and yet quietly wonder why it all feels more draining than it should. Human Design offers a different way of understanding that disconnect, not by telling us what to fix, but by helping us see how we are actually designed to move through life in the first place.

In conversation with Amy Lea, a Human Design and Astrology expert with a background in business and leadership, we explore Human Design as a practical framework for understanding energy, timing, and trust. Rather than a system to follow or a label to adopt, it becomes a way of learning how to listen to yourself more clearly and stop working against your own rhythm.

Finding Language for Burnout
Amy’s path into this work did not begin with a dramatic career pivot or spiritual turning point. It began with burnout. In her late twenties, she was working in administration and HR within the fashion industry, outwardly successful but internally exhausted. “From the outside, things looked fine,” she shares, “but internally, I was struggling to sustain the pace and pressure of my work and couldn’t understand why it felt so difficult for me.”

Astrology entered her life first, studied out of curiosity rather than ambition. “It wasn’t a career move,” she explains. “It was something I did for myself during a time when I needed more meaning and perspective.” As she completed those studies, she was introduced to Human Design, and the impact was immediate. “Learning my own design was a turning point. It gave me language for why I felt different and helped me understand my energy, decision making, and natural rhythm in a way nothing else had.”

What began as self exploration naturally expanded. Friends began asking questions, informal conversations turned into readings, and over time her background in business and leadership blended seamlessly with Human Design and Astrology. “They’re not just tools I use,” Amy explains. “They’re frameworks I live by. They support people in understanding themselves more clearly and creating lives and work that feel sustainable and true.”

Why the Mind Is Not Meant to Run Everything
At the heart of Amy’s work is a shift many people find both grounding and confronting: the idea that the mind is not meant to run our lives. “Human Design helps people understand how they are designed to move through life, make decisions, and use their energy in a way that actually works for them,” she says. “At its core, it’s less about information and more about embodiment.”

While the mind is an extraordinary tool for learning and reflection, Amy explains that it often creates more friction when it becomes the primary decision maker. “When we rely on the mind alone, we slip into overthinking, forcing, and working against ourselves,” she says. Human Design gently redirects authority back into the body, where decision making feels quieter and more reliable. As people begin trusting that internal signal, decisions become simpler and more natural, with less resistance and far more ease.

This is what makes Human Design feel practical rather than abstract. It is not about memorizing your chart or optimizing your life, but about noticing what shifts when you stop overriding yourself and start responding from a place of inner clarity.

Coherence Over Hustle
Amy’s ethos, coherence over hustle, emerged directly from her lived experience. Long before she had language for it, she could feel that pushing harder never produced better results. “It only created fatigue and a sense of disconnection,” she explains. In 2021, the phrase crystallized into words, naming something she had already been living both personally and in her work with clients.

Hustle culture, she observes, often rewards what looks productive on the surface while quietly draining energy beneath it. People stay busy, but progress feels strained and unsatisfying. “Work starts to feel heavy,” she says, “like pushing uphill.” Coherence offers an alternative. When energy, identity, and decision making are aligned, effort becomes focused rather than scattered, and progress feels more natural. It is not about doing less for the sake of it, but about doing what actually works.

Using Astrology Without Giving Away Agency
Astrology and Human Design are frequently misunderstood as predictive systems, something Amy is careful to reframe. Early experiences with fear based astrology made it clear to her that this was not how these tools were meant to be used. “I’ve always been uncomfortable with predictive approaches that remove agency from the individual,” she explains.

In her work, Human Design forms the foundation because it centers self trust and inner authority. Astrology becomes contextual rather than directive. “I use astrology to explore timing, cycles, and seasons,” she says, “not to tell someone what will happen, but to support awareness and choice.” The intention is never certainty, but steadiness. These tools are most powerful when they help people feel resourced enough to meet everyday life with clarity, rather than waiting for something external to happen.

Pressure, Timing, and Letting Yourself Breathe
One of the most immediate shifts Amy sees in clients is how they relate to pressure. Human Design reveals just how sensitive many people are to urgency and stress, often without realizing it. With that awareness, pressure stops feeling like a personal failing and starts to feel like something external that can be met with discernment rather than reaction.

This naturally softens expectations, particularly the ones we place on ourselves. Human Design offers a form of radical self acceptance, showing each person how they are meant to operate, decide, and rest. Astrology reinforces this understanding by reminding us that life unfolds in cycles. There are seasons for momentum and seasons for pause, and learning to honor both can bring a deep sense of peace. Together, these frameworks create space to stop forcing outcomes and start being present with the life already unfolding.

Human Design in Relationships
Amy also sees Human Design as a powerful lens for relationships. Conflict, she explains, often escalates not because of a lack of care, but because people assume the other person processes emotions and decisions in the same way they do. Human Design offers language for those differences, whether that means needing time before responding or finding clarity through conversation.

Rather than trying to change one another, people begin learning how to work with who the other person actually is. This understanding alone can dramatically reduce unnecessary friction, helping relationships feel more grounded, patient, and realistic.

A Small Shift That Changes Everything
For those feeling misaligned, Amy does not recommend drastic change. Instead, she points to one foundational practice: anchoring into Strategy and Authority. “When you begin making even small, everyday decisions from that place,” she says, “life starts to feel less resistant.” Alongside this, she encourages people to notice their Not-Self patterns without judgment. Awareness alone creates space, often becoming the catalyst for deeper alignment over time.

Coming Back to Ease
When Amy needs to reset, she turns to nature. Living in Queensland, Australia, makes this simple. A swim in the ocean, time in the sun, or a slow barefoot walk brings her back into her body and quiets her mind more effectively than anything else.

As her work becomes more visible, what matters most is staying embodied rather than guarded. “What can’t be replicated is lived experience,” she reflects. “All I can really do is follow my authority, make decisions that feel true, and continue creating from that place.”

The intention guiding her life and work right now is ease. Less chasing, more presence, and deeper appreciation for the life she is already living. In a culture that still rewards constant striving, it is a subtle shift, but one that has the power to change everything.

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A Love Letter to the Mexican Rainforest, by Flamingo Estate

Flamingo Estate has always paid close attention to where ingredients come from and the people who have worked with them over time. This season’s box turns that focus toward the Mexican rainforest, drawing from its biodiversity, culinary traditions, and long standing relationship between land and community.

The collection is inspired by the jungles and cloud forests of Mexico and by the knowledge of people who have lived in connection with these ingredients for millennia. Rather than presenting the rainforest as a concept, the box stays close to origin, process, and care.

Why the Mexican Rainforest

This season grew out of Flamingo Estate’s ongoing relationship with Gonzalo Samaranch, who has built a living archive of rare and endangered agriculture in the Yucatán Peninsula. His work focuses on preserving biodiversity through regenerative farming and long term stewardship rather than extraction.

The box reflects that same approach. Each item is connected to ingredients that are being actively protected and cultivated with intention, offering a way to engage with the rainforest through everyday rituals.

Ingredients With History

The Golden Vanilla Olive Oil is infused with rare vanilla beans grown regeneratively in Veracruz, vanilla’s native home. The flavor is warm and floral, closer to vanilla’s original form and far removed from the sweetness it is often associated with today.

The Coffee Soap Brick, blended with organic coffee beans, clove, chocolate clay, and tobacco, feels grounding and familiar. It brings a tactile, earthy quality to a daily routine without asking for much attention.

The Banana Leaf Candle, hand poured into Oaxacan terracotta, introduces a soft green warmth that feels natural in a space. It is subtle and lived in rather than performative.

The Banana Body Balm combines banana, violet leaf, and patchouli into a nourishing formula that leaves skin comfortable and hydrated. It is practical, easy to use, and designed for everyday care.

At the center of the box is Mole Negro, a 24 ingredient preparation based on a family recipe by Blanca Carreño. It reflects the patience and layering behind one of Mexico’s most traditional dishes and brings the collection back to the kitchen.

Dzidzilché Jungle Honey, harvested from Gonzalo’s farm in the Yucatán, is floral and nuanced, shaped by ancient pollinators and careful stewardship. It offers a quiet expression of the landscape it comes from.

Where It Gives Back

Proceeds from the box are shared between the Coalition for Humane Immigrant Rights of Los Angeles, which supports immigrant communities within the food system, and the Mellipona Bee Project, which works to protect endangered stingless bees central to Mayan culture. Shop the Seasonal Box Here.

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Migraine-Prone and Stressed? Here’s What Actually Helps

Stress doesn’t always show up as a crisis. Sometimes it looks like a packed calendar, too much screen time, skipped meals, or the feeling that you’re always a step behind. It builds quietly in the background of daily life until your body starts asking for attention in louder ways. Eventually, your body begins firing off warning signals: fatigue, low mood, headaches, irritability, weight changes, and for some people, migraine. This isn’t random. It’s your body’s defense system letting you know something needs to change. Here, we’re diving into why stress and migraines are so closely connected and sharing grounded, supportive ways to care for your nervous system during migraine-prone weeks.

Why Stress and Migraine are Closely Linked 
Stress activates your body’s fight-or-flight system, causing hypervigilance to potential threats. This is great when a bear is chasing you, but being stressed long-term will cause physical and mental breakdown. Because chronic stress requires a high amount of energy, it lowers your tolerance for everyday stressors, such as sensory input, traffic, or relationships. When your brain can no longer tolerate the overwhelming amount of input, it may send you a wake-up call in the form of a migraine attack. Think of it as your body’s way of telling you to take a break. Surprisingly, many people experience migraine attacks on weekends or after times of high stress, known as the let-down effect. This happens because fluctuations in cortisol, your body’s stress hormone, trigger migraine attacks, even if it’s a decrease. 

Supplements That Support the Migraine Brain 
Magnesium, coenzyme Q10 (CoQ10), and riboflavin are trusted, well-researched supplements you can use to decrease migraine frequency and intensity. Typical doses vary, but commonly recommended amounts are 600 mg of magnesium glycinate, 400 mg of riboflavin, and 150 mg of CoQ10. It may take three months of consistency before you feel the full effect. Before you decide to take any new supplements, talk with your doctor and do research. 

These three help people with migraine because:  

+ Magnesium: supports relaxation, mentally and physically. It’s best to take it before bed. 

+ Riboflavin (vitamin B2): supports mitochondrial energy production. When your cells are supported, your body and brain function more efficiently. 

+ CoQ10: supports mitochondrial health and reduces oxidative stress (often higher in migraineurs) 

Before purchasing any supplement, check that the ingredients are clean and third-party verified. Look for a certification label on the bottle: NSF, USP, BSCG, or InformedSport. Supplements aren’t well-regulated, so third-party verification is crucial to prove authenticity and safety. 

Lifestyle Foundations Matter
The daily choices you make, from the food you eat to the places you go, play a major role in migraine management. 

To reduce the risk of migraine attacks: 

+ Eat and hydrate regularly: Water and blood sugar regulation are important for a healthy brain. Becoming dehydrated and skipping meals, especially protein at breakfast, is a recipe for disaster.

+ Protect your senses: Always keep sunglasses, earplugs, a brimmed hat, or peppermint essential oil with you, depending on your sensory needs. Dimming lights, using tinted glasses, and green-light therapy at home are also valuable options. Please remember: you can leave any environment that has the potential to trigger a migraine attack. 

+ Commit to a sleep schedule: Find a time you can commit to going to bed and waking up, even on weekends, to lower the risk of facing the let-down effect. 

Stress-Reduction During Migraine-Prone Weeks 
While you’re adjusting your lifestyle to support your brain, you can practice stress-reducing techniques. Breathwork techniques vary, but the goal is to exhale for a longer duration than you inhale. For example, if you inhale for four seconds, breathe out for six. This signals safety to your nervous system. Create intentional, sensory-safe areas in your home to calm and regulate your nervous system. Include low lighting, comfy clothes, warm drinks, and anything that feels peaceful. Bonus points if you can do this at your workplace!

Grounding practices help you feel present and regulate your nervous system. Walking outside barefoot, naming five sensory things around you, and splashing cold water on your face are all ways to ground yourself in the moment. Gentle movement is also calming and grounding. A slow nature walk, gently rocking, stretching, and yoga can all shift your energy, build emotional resilience, and create a sense of safety. 

Supporting Recovery, Not Just Prevention 
Migraine care doesn’t end when the headache ends. A migraine hangover can last for three days after an attack. Honor your limits, especially on these days. Keep in mind that subtle migraine symptoms may begin days before a full attack. Healthy, daily habits can make migraine management bearable. Keep an easy-to-see migraine list that includes helpful reminders like: drink a glass of water, stretch, use lamp lighting, or take five deep breaths. Add anything that helps your recovery. Managing stress, lifestyle factors, supplements, and prescribed medications may feel overwhelming. With consistency, it becomes a part of who you are, and your body will thank you with less pain. Progress comes from patience, not perfection. 

Contributing Author
Olivia Orr is a registered nurse and health writer who blends clinical experience with lived insight to write about migraine, nutrition, and whole body wellness. Her work focuses on helping readers understand their bodies with clarity and self trust.

Sources 

Stress and Migraine - How to Cope | American Migraine Foundation
Is there a causal relationship between stress and migraine? Current evidence and implications for management | The Journal of Headache and Pain
Migraine “Let Down" Headache | American Migraine Foundation
Improvement of migraine symptoms with a proprietary supplement containing riboflavin, magnesium and Q10: a randomized, placebo-controlled, double-blind, multicenter trial - PMC
Lifestyle Modifications for Migraine Management - PMCFrontiers | Lifestyle Modifications for Migraine Management
Effectiveness of Mindfulness Meditation vs Headache Education for Adults With Migraine: A Randomized Clinical Trial - PubMed 
Migraine management: Non-pharmacological points for patients and health care professionals - PMC
Yoga-based breathing and relaxation as adjunctive therapy for chronic migraine: A randomized controlled trial on clinical outcomes and autonomic regulation - ScienceDirect

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