🍳 Is more protein always better? In this episode, Registered Dietitian Rachel Fine breaks down everything dancers need to know about protein—how much, when to eat it, and what sources work best for performance and recovery.
Learn how to:
✅ Determine your protein needs based on training
✅ Choose dancer-friendly protein sources (yes, plant-based too!)
✅ Time your intake for optimal muscle repair and strength gains
📅 Perfect for: dancers building strength, managing busy schedules, or aiming for injury prevention.
👉🏼 Read the full blog: https://dancenutrition.com/dancers-and-protein/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe: Nutrition for Dancers on YouTube
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Additional Learning:
Protein Bars: https://dancenutrition.com/whats-the-best-protein-bar-for-a-dancer/
Protein Powders, Ranked: https://dancenutrition.com/protein-powder-for-dancers/
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Is Protein the Star Nutrient for Dancers?
Start here: uncover why protein gets so much attention in dancer nutrition—and whether it deserves it.
0:29 – Why Dancers Need to Rethink Protein Myths
Rachel busts common myths about protein in the dance world and sets the stage for evidence-based guidance.
1:29 – What Protein Actually Does for a Dancer’s Body
Explore the key functions of protein—muscle repair, hormone support, immune health, and more.
2:42 – Why Amino Acids Matter in a Dancer’s Diet
Learn about the 20 amino acids, especially the 9 essential ones dancers must get from food.
3:02 – Can Protein Be Used for Energy?
Find out why under-fueling on carbs and fats can force the body to use protein as fuel—a risk for dancers.
4:00 – Protein’s Role in Sustained Energy for Dance Classes
Discover how pairing protein with carbs slows digestion and boosts energy for long rehearsals.
4:57 – How Much Protein Does a Dancer Really Need?
Understand general protein recommendations without falling into the trap of over-calculating.
5:52 – Visualizing Macronutrient Balance on a Plate
Rachel breaks down the ideal macronutrient ratio dancers can use to build balanced meals.
6:52 – Do Dancers Really Need More Protein?
Before adding more protein, assess if it’s actually needed—or if carbs and fats are being overlooked.
7:35 – Animal vs. Plant-Based Protein Sources
Get the facts: both animal and plant-based proteins can support dancer health when varied and balanced.
9:21 – Are You Getting Enough Protein as a Dancer?
Learn how to assess your intake and when to reach out to a registered dietitian for support.
10:20 – When to Prioritize Protein in a Dancer’s Day
After dancing, a mix of carbs and protein can supercharge recovery—learn how and when to do it.
11:59 – Best Post-Dance Recovery Foods for Dancers
Chocolate milk, anyone? Discover go-to snacks and meals to rebuild muscle and restore energy.
12:16 – Can You Eat Too Much Protein?
Yes—overdoing protein can displace other vital nutrients and increase risks like dehydration.
14:50 – Should Dancers Use Protein Bars and Supplements?
Protein bars can help, but they aren’t meal replacements. Learn how to choose the right ones wisely.
🔄 Should dancers ever set weight goals? In this episode, we examine the risks of weight-centric thinking and how to establish performance-driven goals instead.
Learn how to:
✅ Shift from weight-based to strength-based goals
✅ Protect mental and physical health in your dance journey
✅ Build resilience against body pressures
📅 Perfect for: dancers and educators reframing what "healthy goals" mean.
👉🏼 Read the full blog: https://dancenutrition.com/healthy-weight-goals/
👉🏼 Relatable Reading: https://dancenutrition.com/dancer-body-weight/
👉🏼 Relatable Resource: https://dancenutrition.com/nourish-the-healthy-dancer-cultivate-confidence-order-form/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe: Nutrition for Dancers on YouTube
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Can Dancers Have Body Goals Without Obsession?
Exploring the big question: can dancers set body goals without falling into unhealthy habits?
0:38 – Why Dancers Feel Pressure to Change Their Bodies
The role of dance culture and industry ideals in shaping body image.
1:47 – The Key to Healthy Body Goals: Intentionality
Why your “why” matters more than chasing a certain size or weight.
2:10 – Genetics and Your Natural Set Point Weight
Understanding why your body’s weight, shape, and size are mostly predetermined.
3:08 – Spotting Unhealthy Body Goals in Dance
How to identify when goals are driven by external pressures or diet culture.
3:41 – The Sustainability Test for Body Goals
Questions to help you decide if your dance and nutrition changes will last.
4:40 – When Food Rules Steal Your Joy
Why overly restrictive eating can harm performance and mental health.
5:16 – The Dangers of Moralizing Food
How labeling foods as “good” or “bad” fuels guilt and food anxiety.
6:05 – Practicing Food Neutrality
A balanced approach to eating that supports both energy and enjoyment.
6:28 – Gentle Nutrition: Performance Without Obsession
How to choose nourishing foods without rigid diet rules.
7:36 – Real-Life Examples of Gentle Fueling for Dancers
Practical pre-class and post-rehearsal snack ideas that boost performance.
8:21 – Why Weight Loss Doesn’t Equal Performance Success
Debunking the myth that being thinner automatically improves dance ability.
9:09 – Reflection Exercise: Rethinking Your Body Goals
A guided self-check to see if your goals truly support your dancing.
10:09 – Wrapping Up: Creating Joy-Centered Body Goals
Tips for setting goals that honor energy, artistry, and long-term well-being.
11:33 – Next Steps: Building Body Confidence as a Dancer
Where to learn more and find resources for a healthy dancer mindset.
💪 Body changes are part of life—and they’re part of dance. In this episode, we discuss how dancers can embrace body changes without fear or shame.
Learn how to:
✅ Build body trust through growth, puberty, and shifts in training
✅ Quiet the comparison trap
✅ Stay fueled and present in every stage of your dance journey
📅 Perfect for: dancers experiencing natural body changes at any stage.
👉🏼 Read the full blog: https://dancenutrition.com/body-changes/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe: Nutrition for Dancers on YouTube
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Why Dancers’ Bodies Change Over Time
From puberty to pregnancy to aging—Rachel explains why body changes are natural and necessary for dancers.
0:46 – The Challenge of Buying New Leotards
Why replacing dancewear can trigger discomfort and how to shift your mindset.
2:23 – Common Reasons a Dancer’s Body Changes
Puberty, training load, injury recovery, nutrition patterns, stress, and aging explained.
3:05 – Impact of Increased or Decreased Training
How workload changes influence muscle tone, body composition, and overall performance.
4:01 – How Proper Nutrition Affects Your Body
Fueling adequately can lead to healthy physical changes that support dance training.
4:31 – Stress, Hormones, and Physical Changes
The role of life stressors, hormonal shifts, and natural aging in a dancer’s body evolution.
5:11 – Acknowledging and Accepting Change
Shifting focus from appearance to what your body can do right now.
5:58 – Personal Example: Illness Recovery
How rest and nourishment supported Rachel’s recovery and gradual return to the studio.
6:45 – Personal Example: Pregnancy and Fertility
Navigating rapid body changes and honoring your body’s needs during major life transitions.
7:52 – Puberty and the Pre-Professional Dancer
Why adolescence brings big shifts in body shape during crucial training years.
9:03 – Reframing the “Old Body” Mindset
From “How do I get my old body back?” to “How can I support my current body?”
10:15 – Practical Tips for Leotard Shopping
Choosing styles, fabrics, and fits that help you feel confident and supported.
12:00 – Why Your Leotard Should Fit You—Not the Other Way Around
How properly fitting dancewear improves comfort, focus, and performance.
12:58 – A Holistic Approach to Body Changes
Combining dancewear updates, balanced meals, rest, and hydration for comfort and confidence.
14:52 – Supporting Long-Term Health and Performance
Fueling for hormonal balance, injury prevention, and sustainable dance careers.
💪 There’s no one-size-fits-all ideal weight or body for dancers. In this episode, we break down how to find your healthiest weight without diets or obsession.
Learn how to:
✅ Focus on performance over appearance
✅ Fuel your body to support your unique set point
✅ Release body pressures from the dance world
📅 Perfect for: dancers who want to redefine what healthy looks like.
👉🏼 Read the full blog: https://dancenutrition.com/dancer-body-weight/
👉🏼 Relatable Resource: https://dancenutrition.com/nourish-the-healthy-dancer-cultivate-confidence-order-form/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe: Nutrition for Dancers on YouTube
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Ideal Dancer’s Body vs. Healthy Goals
Dancer body image myths and why chasing perfection can hurt performance.
0:26 – Dance Nutrition Myths Debunked
The outdated body standards dancers need to stop believing.
0:46 – Healthy Body Weight for Dancers
Why a dancer’s health can’t be defined by a single number.
1:44 – BMI and Dancers: Why It’s Misleading
The flaws in BMI charts and how they misclassify dancers’ health.
3:00 – What the Scale Really Measures
Understanding muscle mass, fat mass, bone density, and water weight.
4:03 – Body Fat’s Role in Dance Performance
Why adequate body fat is essential for hormones, strength, and artistry.
4:40 – Set Point Weight for Dancers
How your body naturally maintains a healthy weight range.
6:44 – Defining a Sustainable Weight for Dancers
How to maintain energy without constant dieting or restriction.
7:52 – Weight Fluctuations in Teen Dancers
Why changes in weight during adolescence are normal and healthy.
8:25 – Dance Culture and Body Dissatisfaction
The harm of narrow ideals and their link to body dysmorphia.
9:50 – Body Neutrality for Dancers
Shifting focus from appearance to strength, artistry, and capabilities.
10:41 – How Dancers Can Break Diet Culture
Steps to build a healthier relationship with food and body image.
11:46 – Signs of RED-S in Dancers
The symptoms of under-fueling and how it affects performance.
12:44 – Changing Dance Conversations About Bodies
Centering dance discussions on performance, energy, and stamina.
13:57 – Dancer Body Image Support Resources
Where to find free and paid help for nutrition and body confidence.
🍔 Need a quick meal or a late-night drive-thru snack? In this episode, Registered Dietitian Rachel Fine debunks the myth that fast food and performance nutrition can’t mix.
Learn how to:
✅ Release guilt and all-or-nothing thinking around food
✅ Make balanced choices at fast food chains
✅ Build a dancer-fueling meal— yes, even from a takeout menu
📅 Perfect for: dancers navigating busy schedules, travel, or college life without time to cook.
👉🏼 Read the full blog: https://dancenutrition.com/fast-food/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe: Nutrition for Dancers on YouTube
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Is Fast Food Off Limits for Dancers?
Let’s debunk the myth that dancers must avoid fast food. Here’s why it’s more nuanced than you think.
0:26 – Why Dancers Fear Fast Food
Explore the roots of food guilt and how diet culture creates anxiety around fast food for dancers.
1:22 – The Reality of Fast Food in a Dancer’s Life
With busy schedules, tours, and intensives, fast food is often the most practical fueling option.
2:31 – Why Guilt Has No Place at the Table
Learn how guilt undermines your relationship with food and how to shift toward a healthier mindset.
3:19 – Are Fast Food Ingredients Really “Bad”?
Rachel addresses common concerns about processed foods, seed oils, and high-fructose corn syrup.
4:48 – Which Risk Is Worse: Fast Food or Underfueling?
Discover why food fear can lead to energy gaps and why eating something is better than skipping meals.
5:28 – What Are Fun Foods and Why Do They Matter?
Understand how the “fun food” concept helps dancers enjoy meals without shame or restriction.
6:04 – Introducing the Food Flexibility Algorithm
Rachel shares a practical tool to help dancers evaluate fast food through a supportive lens.
6:43 – How to Choose Nourishing Options at Fast Food Spots
Learn how to build energy-sustaining meals with protein, carbs, and fiber—even on the go.
7:09 – Easy Add-Ons That Boost Fast Food Meals
From fruit and milk to side salads and hummus, here are simple sides that enhance nutrition.
7:40 – Yes, You Can Still Have the Fries
Making nourishing choices doesn’t mean giving up favorites—here’s how to balance enjoyment with energy.
7:52 – When Fast Food Is the Best Choice
Sometimes fast food is the most nourishing option. Learn why it’s okay to rely on it when needed.
8:17 – How to Boost the Nutrient Value of Any Fast Food Meal
Tips for adding fiber and staying energized without overhauling your order.
8:30 – Patterns Over Time Matter More Than One Meal
It’s not about one meal—it’s about consistent habits. Learn how fast food fits into a balanced diet.
8:48 – Your Fast Food, Without the Guilt
Rachel’s final message: eat the fast food, skip the guilt, and focus on fueling your dancer life.
💡 Nutcracker auditions are here! In this episode, Rachel Fine shares practical, performance-focused tips to help you show up feeling fueled, focused, and confident on audition day.
Learn how to:
✅ Research your roles and tailor your performance
✅ Choose attire that supports professionalism and confidence
✅ Fuel your body with meals and snacks that boost endurance
✅ Use feedback and journaling to refine your mindset
✅ Navigate the audition season with grace and balance
📅 Perfect for: dancers of all levels preparing for the Nutcracker or any seasonal audition.
👉🏼 Read the full blog: https://dancenutrition.com/prep-for-nutcracker-auditions/
👉🏼 Related Reading: https://dancenutrition.com/nutrition-meal-planning-for-nutcracker/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe on YouTube: Nutrition for Dancers
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Nutcracker Audition Prep: Why It Matters
Discover how mindset, technique, and nutrition set the stage for a confident audition season.
0:36 – The Magic of Nutcracker Season
Why this production is such a milestone for dancers at every level.
1:13 – Five Ways to Prepare Beyond Technique
Learn the holistic approach to show up energized and ready for your audition.
2:01 – Why Preparation Impacts Performance
How preparation reduces stress and helps you perform your best without burnout.
3:01 – Tip #1: Research the Production
Understand the style, roles, and character work needed for your specific Nutcracker audition.
4:03 – Tip #2: Dress for Success
Polished, distraction-free audition attire that keeps the focus on your dancing.
4:53 – Tip #3: Build Your Fuel Plan
How to eat, hydrate, and rest for optimal energy and focus on audition day.
5:29 – Hydration Strategies for Audition Day
Smart sipping tips to avoid fatigue and stay comfortable in the studio.
6:09 – What to Eat Before, During, and After
Meal and snack ideas to keep energy levels steady all day long.
7:16 – Tip #4: Seek Feedback from Instructors
Gain valuable insight into your strengths, growth areas, and potential roles.
8:00 – Tip #5: Journal Your Audition Experience
Track your corrections, patterns, and wins to support long-term progress.
8:32 – Visualization & Gratitude Practices
Mental strategies to boost confidence and keep auditions in perspective.
9:16 – Recap of the 5 Nutcracker Audition Tips
A quick review to make sure you’re ready to shine.
9:55 – Focus on What You Can Control
Why your preparation, presence, and passion matter most in auditions.
10:12 – Stay Connected for More Dance Nutrition Tips
Where to find ongoing audition and performance season support.
🥝 Ready to fuel your dance schedule without stress? In this episode, Registered Dietitian Rachel Fine breaks down meal planning for dancers with flexible, sustainable strategies that prioritize energy, balance, and performance.
Learn how to:
✅ Plan meals and snacks without falling into strict food rules
✅ Build a fueling routine that keeps up with your busy rehearsal days
✅ Stock portable, dancer-friendly snacks
📅 Perfect for: dancers, dance parents, and educators looking to reduce the risk of under-fueling and injury.
👉🏼 Read the full blog: https://dancenutrition.com/meal-planning-for-dancers/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe: Nutrition for Dancers on YouTube
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 — Why Meal Planning Matters for Dancers
Discover how meal planning can impact your dance performance and debunk common myths around fueling for dancers.
1:00 — The Real Purpose of Meal Planning
Learn why meal planning isn’t about restriction but about preventing fatigue, injury, and burnout.
1:40 — Meal Planning for Eating Disorder Recovery
Understand how meal planning supports rebuilding reliable hunger cues and healthy eating habits during recovery.
2:10 — How to Start Meal Planning as a Dancer
Simple strategies to map out your meals and snacks daily or weekly for better performance and energy.
3:00 — Flexibility Over Strict Meal Plans
Why rigid meal plans don’t work for dancers and how to build a flexible, adaptable fueling routine.
4:45 — The Healthy Dancer Food Flexibility Algorithm
Key factors to consider when choosing foods: intent, preferences, accessibility, and satisfaction.
5:25 — Importance of Food Variety in Meal Planning
How including a wide range of foods helps dancers get balanced nutrients and avoid restrictive eating habits.
6:30 — Staples to Keep in Your Kitchen for Easy Meal Planning
Top go-to foods for dancers: whole grains, fruits, veggies, proteins, and dairy or alternatives.
7:30 — Emergency Snacks Every Dancer Needs
Ideas for packable, non-perishable snacks to maintain energy during busy dance days.
9:00 — Sample Meal Plan Ideas for Dancers
Breakfast, snacks, lunch, dinner, and dessert options that are easy to prep and customize.
11:00 — Meal Prepping Tips for Busy Dancers
How to prep components ahead of time to save energy and stay consistent with fueling.
12:30 — Meal Planning for Busy Schedules and Recovery
Balancing intense dance days or recovery with flexible, consistent fueling strategies.
13:30 — Key Takeaways for Balanced Meal Planning
Aim for 3 meals and 2-3 snacks a day focusing on protein, fats, and carbs with variety.
14:00 — Listening to Your Body and Building a Healthy Dancer Body of Evidence
Use attunement to adjust your meal plan based on hunger, satisfaction, and energy levels.
14:45 — Personalized Nutrition: Avoid Comparing Yourself to Others
Why working with a registered dietitian nutritionist can help tailor your unique fueling plan.
🏫 Living in a dorm without a full kitchen? No problem. In this episode, Registered Dietitian Rachel Fine shares realistic and flexible strategies for dancers navigating college dining halls, dorm rooms, and busy schedules.
Learn how to:
✅ Build balanced meals with limited appliances
✅ Stock a mini fridge with dancer-friendly staples
✅ Dismantle diet culture while staying fueled for training
📅 Perfect for: dancers heading to college or living on campus without access to a full kitchen.
👉🏼 Read the full blog: https://dancenutrition.com/how-to-eat-healthy-college-dorms/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe: Nutrition for Dancers on YouTube
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 College Life and Fueling Challenges for Dancers
Why college is exciting but also brings unique nutrition challenges for dancers.
0:34 Who This Video Is For (Spoiler: Not Just College Dancers!)
How younger dancers at summer intensives or trainee programs can also benefit.
1:12 Eating “Healthy” in a Dorm Room: Where to Start
Why food flexibility is key when you're navigating dorm life and tight resources.
2:25 Using the Food Flexibility Algorithm
A dancer-friendly approach to choosing meals based on intent and accessibility.
3:38 Gentle Nutrition Without Guilt
How to prioritize energy, satisfaction, and balance—without obsessing over food.
4:04 Building Balanced Meals in the Cafeteria
Tips for creating meals with carbs, protein, and fat—even in a basic dorm cafeteria.
5:09 The Role of Produce (and Why Salad Isn't Always Enough)
When and how to incorporate fruits and veggies in ways that truly support your dancing.
6:06 Advocate for Yourself: Ask for Menus
Why requesting cafeteria menus ahead of time is a game-changer for planning.
7:00 Sample Menus and Realistic Cafeteria Options
Dancer-tested sample menus built on real offerings from U.S. college campuses.
7:35 Taking Food To-Go and Planning Ahead
How to make the most of portable options like granola, nuts, and yogurt parfaits.
8:01 Hidden Fueling Gems at Campus C-Stores
Snack options from convenience stores that dancers can keep in their bag all day.
8:22 Why You Need 4 Snacks (Not Just 3 Meals)
A dancer’s daily schedule often demands more than just breakfast, lunch, and dinner.
9:10 Grocery Store Essentials for Dorm Life
What to grab if you can shop: trail mix, string cheese, hummus packs, and more.
9:35 Dorm-Friendly Cooking Gadgets That Can Help
Mini fridges, air fryers, rice cookers, and other tools that can boost meal flexibility.
10:25 Free Download + Final Thoughts for Dancer Nutrition in College
Get a downloadable checklist and explore more dorm fueling support on the blog.
🥗 Wondering if there’s a “best” diet for dancers?
Dancers often feel pressured to eat “perfectly,” but perfection doesn’t fuel performance— consistency does. In this episode, Rachel breaks down what a healthy diet actually looks like for dancers. You’ll discover 5 nutrition strategies to build a balanced, dancer-friendly diet that supports strength, endurance, and hormonal health.
Learn how to:
✅ Build sustainable meals that fuel energy, focus, and recovery
✅ Incorporate carbs, protein, and fat without fear
✅ Remove rigid food rules and make room for flexibility (and fun!)
📅 Perfect for: dancers struggling with food stress, restrictive eating, or low energy in class.
👉🏼 Read the full blog: https://dancenutrition.com/what-is-the-best-diet-for-dancers/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe on YouTube: Nutrition for Dancers
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Introduction: The Best “Diet” for Dancers
Why dancers don’t need a restrictive diet, but a flexible fueling approach instead.
1:00 – Why Dancers Crave a Clearcut Diet Plan
The temptation of one-size-fits-all diet plans and why they rarely work.
2:00 – Common Dance Diet Myths Debunked
Why cutting carbs or tracking every calorie can harm dancers’ performance.
3:00 – Risks of Restrictive Eating for Dancers
Energy deficits, injury risk, and the myth that underfueling is “normal.”
4:00 – Popular Dance Diet Trends to Avoid
Low carb, keto, intermittent fasting — why these aren’t made for dancers.
5:00 – Understanding the Compensatory Cycle with Food
Why binge-restrict cycles happen and how biology—not willpower—drives them.
6:00 – What Flexible Fueling Looks Like for Dancers
How consistency and flexibility beat strict diets for sustainable energy.
7:00 – Key Principles of Healthy Eating for Dancers
Nutritional adequacy, meal frequency, and the importance of variety.
8:00 – The Power of Food Flexibility in a Dancer’s Schedule
Adapting meal times and food choices, especially during travel.
9:00 – Self-Assessment: Is Your Eating Supporting Your Performance?
Questions to reflect on hunger, cravings, energy, and food restrictions.
10:00 – When to Seek Help from a Registered Dietitian
How professional guidance can break unhealthy eating patterns.
11:00 – Gentle Nutrition Fundamentals for Dancers
Building balanced plates and choosing carbs that fuel long-term stamina.
12:00 – Avoiding Nutrition Obsession and Perfectionism
Balancing healthy habits without becoming obsessive about food.
13:00 – Summary: Why No One Diet Fits All Dancers
The importance of adequacy, variety, and food flexibility for performance.
14:00 – How to Connect and Learn More
Where to find more resources, including The Healthy Dancer® program and Instagram.
💊 Feeling tired, foggy, or low on energy? In this episode, Registered Dietitian Rachel Fine explores the essential role of vitamin B12 in a dancer’s diet—and whether supplements are truly necessary.
Learn how to:
✅ Spot the signs of a possible B12 deficiency
✅ Understand where B12 comes from in food
✅ Make informed choices about testing and supplementation
📅 Perfect for: dancers following plant-based diets or struggling with low energy and fatigue.
👉🏼 Read the full blog: https://dancenutrition.com/vitamin-b12/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe: Nutrition for Dancers on YouTube
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Introduction: Fueling Dance Energy
Why nutrition matters for sustaining energy and performance in dance.
1:49 – Why Vitamin B12 Is Key for Dancers
An overview of B12’s critical role in dancer health and energy.
2:17 – Common Causes of Underfueling in Dancers
Why busy schedules often lead to missing key nutrients like B12.
3:01 – B12’s Role in Energy and Muscle Function
How B12 helps convert food into usable energy and supports muscles.
4:20 – Signs of B12 Deficiency Dancers Should Watch For
Recognizing fatigue and other subtle symptoms of B12 deficiency.
5:04 – B12 Deficiency Risks: Plant-Based & Clean Eating Diets
How diet choices can increase risk of not getting enough B12.
6:41 – The Downside of Restrictive Eating for Nutrient Intake
Why strict “clean eating” can unintentionally limit important nutrients.
7:02 – Food-First Approach: Avoid Self-Diagnosing
Why working with professionals beats guessing your nutrient status.
8:18 – When to Seek Help for B12 and Digestive Issues
The value of medical support for absorption problems and nutrition.
9:16 – Top Animal-Based Sources of Vitamin B12
Foods like poultry, beef, eggs, and dairy rich in B12.
9:37 – Plant-Based Options for Meeting B12 Needs
Fortified foods and nutritional yeast for vegan and vegetarian dancers.
10:15 – B12-Rich Recipes for Dancers
Try these recipes from Rachel’s blog to boost your B12 intake.
10:54 – Join The Healthy Dancer®
How this program helps dancers fuel well and dismantle restrictive diets.
☕️ Can your morning coffee boost your energy, or is it messing with your sleep, appetite, and focus? In this episode, Registered Dietitian Rachel Fine breaks down the science behind caffeine and how dancers can use it wisely.
Learn how to:
✅ Understand caffeine’s effects on performance and fatigue
✅ Time your intake to avoid crashes and jitters
✅ Navigate energy drinks, coffee habits, and caffeine sensitivity
📅 Perfect for: dancers relying on caffeine to power through rehearsals or late-night studying.
👉🏼 Read the full blog: https://dancenutrition.com/a-dancers-guide-to-caffeine/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe: Nutrition for Dancers on YouTube
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Time stamps (skip to what you need!)
0:00 – Do Dancers Need Coffee to Survive?
0:09 – Why Dancers Ask About Caffeine
0:36 – Welcome from a Dance Dietitian
1:00 – Caffeine: Safe or Stressful for Dancers?
1:20 – What Is Caffeine and Where Is It Found?
2:00 – Caffeine as a Performance Enhancer (Ergogenic Aid)
2:57 – Can Caffeine Help Dance Endurance and Focus?
3:49 – Caffeine, Glycogen, and Fat: What It Means for Dancers
4:55 – The Cons: Jitters, Anxiety, and Sleep Disruption
5:37 – Caffeine ≠ Fuel: Don’t Skip Meals or Snacks
6:35 – How Much Caffeine Is Safe for Dancers?
7:28 – Are You Overdoing It Without Realizing?
8:01 – Can You Be Addicted to Caffeine?
8:26 – Does Caffeine Stunt Growth or Dehydrate You?
9:44 – Energy Drinks: Are They Safe for Dancers?
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
☀️ Summer intensives can be transformative for dancers, but they can also be overwhelming, competitive, and physically demanding. In this episode, Registered Dietitian Rachel Fine shares what dancers really need to thrive through the summer, from fueling strategies to mental preparation.
Learn how to:
✅ Navigate competitive environments without falling into comparison traps
✅ Avoid burnout, injury, and under-fueling
✅ Build a flexible, satisfying meal and snack routine even in a dorm
✅ Make the most of your intensive or a summer spent at home
📅 Perfect for: dancers attending intensives, parents supporting dancers, and educators preparing students for summer training.
👉 Read the full blog: https://dancenutrition.com/healthy-summer-intensive/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe on YouTube: Nutrition for Dancers
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Introduction to Summer Dance Intensives
Feeling overwhelmed before your first dance intensive? Learn what to expect and how to prepare for success.
1:45 – Why Summer Intensives Are So Challenging
Discover the unique physical and social pressures dancers face during summer intensives and why fueling is crucial.
3:30 – The Importance of Eating Enough
Understand why meeting your energy needs is the top priority, especially in demanding training environments.
5:00 – Sample Meal Ideas for Dancers
Get practical meal and snack suggestions that balance carbs, protein, and fats for sustained energy.
6:00 – Macronutrients Explained: Carbs, Protein, and Fats
Learn how each macronutrient supports your body and performance during intense dance training.
7:20 – Navigating Cafeteria Food Choices
Tips on making balanced meal selections when options seem limited or overwhelming.
7:45 – Optimal Meal Timing for Energy
Why eating every 2-3 hours can keep your energy steady throughout long dance days.
9:00 – Emergency Snack Planning
Must-have portable snacks to keep in your dance bag for quick energy boosts between classes.
11:40 – Flexibility with Food Choices
How to stay flexible and compassionate with your eating to avoid burnout and stress.
13:40 – Avoiding Common Pitfalls: Underfueling and Caffeine Dependence
Recognize and prevent common mistakes that can derail your performance and recovery.
15:15 – Hydration Strategies for Dancers
The importance of consistent hydration and electrolyte balance during intense training.
16:45 – Supporting Your Mindset During Intensives
Mental health tips to manage stress, homesickness, and perfectionism while away from home.
17:50 – Introduction to The Healthy Dancer® Summer Intensive
Learn about Rachel’s virtual 6-week program designed to support dancers’ nutrition and overall health.
18:45 – What You’ll Gain from The Healthy Dancer Intensive
An overview of the expert-led topics and on-demand dance classes included in the program.
19:30 – How to Join and Stay Connected
Steps to join the waitlist, subscribe, and follow for ongoing support and updates.
⚡ Confused about carbs and whether dancers should really eat them? In this episode, Registered Dietitian Rachel Fine explains why carbohydrates are essential for energy, recovery, and performance—and how to include them without guilt.
Learn how to:
✅ Replenish muscle glycogen for longer rehearsals and classes
✅ Use complex and simple carbs strategically for sustained energy
✅ Support metabolism and overall performance
📅 Perfect for: dancers, educators, and parents looking to fuel dancers for success.
👉🏼 Read the full blog: https://dancenutrition.com/dancer-diet-carbs/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe on YouTube: Nutrition for Dancers
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Introduction: Why Carbohydrates Matter
Addressing myths and backlash around carbohydrates in dance culture.
0:08 – About Rachel Fine, RDN
Helping dancers fuel their bodies in a supportive and sustainable way.
0:18 – Dance Performance & Nutrition
A dancer’s performance relies on hard work, motivation, and proper nutrition.
0:42 – Focus on Carbohydrates
Highlighting carbs as a key macronutrient in a dancer’s balanced fuel mix.
1:02 – Disclaimer & Further Resources
This video provides a general overview; detailed info is on the blog.
1:35 – Carb Backlash & Diet Culture
How messages from dance culture encourage dancers to restrict or limit carbs.
2:28 – Clean Eating & Undereating
Obsessing over minimally processed carbs can lead to limiting intake and undereating.
3:20 – Fear of Sugar
Disinformation around sugar can cause dancers to eliminate sweet foods they enjoy.
4:00 – Physiological Consequences
Low carb intake can impair bone health, energy, muscle repair, focus, and nutrient absorption.
5:02 – Recommended Carb Intake
General guidelines: ~55% of calories; up to 65% for intense dance periods.
5:30 – Carb-Rich Food Examples
Grains, breads, wraps, starchy vegetables, and other sources to fuel dancers.
6:01 – Complex vs. Simple Carbs
Fiber influences digestion, sustained energy, and quick energy availability.
7:01 – Timing Simple Carbs
Useful right before dancing, during rehearsals, or for mid-performance energy boosts.
7:38 – Benefits of Complex Carbs
Support digestion, microbiome health, and long-lasting energy throughout the day.
10:00 – Energy Replenishment & Glycogen
Carbs restore energy, maintain glycogen stores, and allow other macronutrients to fulfill their roles.
11:29 – Conclusion: Build a Balanced Fuel Mix
Include carbohydrates in every meal and snack to optimize performance, recovery, and energy.
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers worldwide to help them build supportive relationships with food and body.
FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/
From downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance.
A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers worldwide to help them build supportive relationships with food and body.
FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/
From downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance.
A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
We’ve all experienced it—looking forward to a meal or snack only to find it doesn’t taste or feel the way we hoped. For dancers, this can feel especially frustrating and even triggering when perfectionism or food rules are in the mix. In this episode, Rachel Fine breaks down why food disappointment happens, how it connects to dancer diet culture, and practical ways to move through it without guilt or restriction.
You’ll learn:
✅ What food disappointment is—and why it can feel more intense for dancers
✅ How rigid eating patterns and “clean eating” standards make disappointment worse
✅ 5 strategies to navigate a disappointing meal without falling into restriction or guilt
✅ How to reframe your mindset so food serves both function and joy
✅ Ways to use food disappointment as a learning opportunity in The Healthy Dancer® Body of Evidence
📅 Perfect for: dancers who struggle with perfectionism in eating, feel anxious when food doesn’t meet expectations, or want more flexibility and confidence around meals.
📖 Read the full blog: http://dancenutrition.com/dealing-with-food-disappointment/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe on YouTube: Nutrition for Dancers
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Introduction: Have You Ever Felt Disappointed After Eating?
Rachel introduces the concept of food disappointment and why it matters for dancers.
0:46 – Why Food Disappointment Matters
Understanding its role in rebuilding a supportive relationship with food.
1:12 – What Is Food Disappointment?
Defining the experience of feeling let down after eating.
1:49 – Why It Feels Amplified for Dancers
How deprivation and restrictive food rules intensify disappointment.
2:51 – Why Avoiding Disappointment Isn’t the Goal
Recognizing food disappointment as a normal part of eating.
3:15 – The Risk of Avoidance
How trying to prevent disappointment can increase rigidity and pickiness.
3:36 – Step One: Check Your Baseline Relationship with Food
How restriction, clean eating, and rigid rules make disappointment worse.
4:59 – The Healthy Dancer® Food Flexibility Algorithm
A tool for building more inclusive and supportive food choices.
5:09 – In the Moment: What to Do When You Feel Disappointed
Strategies for handling the feeling while eating.
6:01 – Trying New Foods Is a Win
Reframing disappointment as progress in building food variety.
6:33 – Eat Enough, Even If It’s Not Perfect
Why skipping meals or undereating after disappointment can backfire.
6:57 – Reflect on Expectations
Using the experience as feedback—flavors, pairings, presentation, and access.
7:39 – Reframe the Meal
Looking at nutritional value, functionality, or the social context.
8:40 – Building the Healthy Dancer® Body of Evidence
Turning disappointment into a learning opportunity for next time.
9:42 – Final Takeaways & Support
Why adequacy matters, multiple eating opportunities exist each day, and how to get further guidance in Rachel’s Healthy Dancer® program.
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Your mind-body connection is essential to artistry—but it can’t thrive if you’re under-fueled. For dancers, stress, restrictive eating, and body image struggles can disrupt the harmony between mind and movement. In this episode, Rachel Fine explores how food and nutrition directly shape your mind-body connection and introduces The Healthy Dancer® Body of Evidence—a tool designed to help dancers rebuild trust, awareness, and resilience.
You’ll learn:
✅ What the mind-body connection means for dancers
✅ How restrictive eating and dieting weaken this connection
✅ The role of body image and discipline in fueling struggles
✅ How The Healthy Dancer® Body of Evidence builds awareness
✅ Internal + external scans to better understand hunger, energy, and stress
✅ Practical ways to restore body trust through food and movement
✅ How nutrition choices support focus, endurance, and performance
📅 Perfect for: dancers navigating body image struggles, parents supporting dancers’ fueling, and educators helping dancers integrate mental and physical wellness.
📖 Read the full blog: https://dancenutrition.com/mind-body-connection/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe on YouTube: Nutrition for Dancers
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Introduction: Mind-Body Connection & Dancer Nutrition
0:32 – Why Mind-Body Awareness Is Critical for Dancers
How body attunement enhances movement, artistry, and overall dance performance.
1:10 – The Link Between Energy for Dance and Mind-Body Connection
Why underfueling can disrupt focus, stamina, and execution in class or rehearsal.
1:46 – Signs You’re Losing Mind-Body Awareness
Common indicators in dancers, including fatigue, restrictive eating, and reduced studio focus.
2:01 – The Impact of Diet Culture on Dancer Nutrition
How restrictive rules and “good vs. bad” food thinking can disconnect mind and body.
2:44 – Rebuilding a Supportive Relationship with Food for Dancers
Mindful fueling strategies to reconnect with hunger, fullness, and satisfaction cues.
3:17 – Building The Healthy Dancer® Body of Evidence
Tracking intrinsic cues to guide meal planning, optimize energy, and fuel performance.
4:01 – Prompts for Daily Mindful Fueling & Body Awareness
Questions to assess hunger, fullness, energy, and focus throughout your dance day.
5:01 – Adjusting Nutrition for Energy, Recovery, and Performance
Adding protein, fats, and carbohydrates to reduce cravings, burnout, and fatigue.
5:42 – Cultivating Strong Mind-Body Attunement in Dance
How self-awareness improves food decisions, energy levels, and longevity in dance.
6:01 – Practical Mind-Body & Nutrition Strategies for Dancers
Tips for balanced meals, hydration, mindful eating, rest, and stress management.
6:33 – The Role of Proper Nutrition in Mind-Body Connection
Why fueling adequately is essential for energy, recovery, and overall performance.
7:02 – Support Through The Healthy Dancer® Program
How the program helps dancers build mind-body connection and maintain consistent fueling.
7:10 – Next Steps: Start Your 7-Day Free Trial
Hands-on guidance to optimize nutrients, boost performance, and improve mindful fueling.
A healthy gut supports more than digestion—it can influence immunity, mood, and mental clarity, which are all crucial for dancers. Probiotics, found in fermented foods and some supplements, help maintain a balanced microbiome. Rachel Fine explains how dancers can benefit from both food sources and, when needed, supplements, while highlighting the importance of prebiotics as fuel for the good bacteria. Discover ways to integrate gut-friendly foods into a dancer’s routine for overall wellness.
You’ll discover:
✅ What probiotics are and how they benefit digestion, immunity, and mental clarity
✅ Key food sources of probiotics and prebiotics
✅ How prebiotics feed your microbiome for optimal function
✅ Tips for choosing quality probiotic supplements if needed
✅ How a thriving gut supports energy, focus, and recovery for dancers
📖 Read the full blog: https://dancenutrition.com/dancers-diet-probiotics/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe on YouTube: Nutrition for Dancers
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Your Gut’s Hidden Community
Meet the microbiome: millions of bacteria that help, not harm.
0:36 – Today’s Focus: Probiotics for Dancers
Rachel introduces probiotics and why gut health matters for performance.
1:02 – What Is the Microbiome?
A diverse community of bacteria supporting physical, mental, and emotional health.
1:23 – Probiotics Explained
The “good guys”: beneficial bacteria and yeast that regulate gut balance.
1:39 – Where Do Probiotics Come From?
Fermented foods like yogurt, sauerkraut, kimchi, kombucha, and more.
1:53 – Why Probiotics Deserve Attention
How they support digestion, reduce gas/bloating, and improve regularity.
2:18 – Beyond Digestion: Extra Benefits
Probiotics boost immunity, protect against bad bacteria, and may even support mood and focus.
2:56 – Food First vs. Supplements
Why whole foods are the best starting point for probiotics.
3:12 – The Problems with Supplements
Cost, poor regulation, limited strains, and storage concerns.
4:07 – Food Sources for Dancers
Everyday options like yogurt, miso, pickles, tofu, kombucha, and more.
4:28 – Enter Prebiotics: Fuel for Probiotics
Fibers that feed the good bacteria so they can thrive.
5:11 – Best Prebiotic Foods
Bananas, apples, garlic, onions, leafy greens, barley, and oats.
5:30 – When Supplements May Help
Times when a doctor or dietitian might recommend a probiotic product.
6:01 – Choosing a Quality Supplement
Look for third-party testing, diversity of strains, and safety.
6:22 – Key Takeaways for Dancers
Start food first, seek professional guidance on supplements, and pair probiotics with prebiotic-rich foods.
Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers worldwide to help them build supportive relationships with food and body.
FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/
From downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance.
A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.
Do you struggle to stop eating even when your body says “I’m full”? For dancers, busy schedules, high energy needs, and diet culture pressures can make tuning into fullness tricky. In this episode, Rachel Fine dives into the science and strategies to help you honor your body’s fullness cues.
You’ll learn:
✅ How hunger and fullness hormones (ghrelin & leptin) affect your appetite
✅ Why fear of fullness happens and how diet culture amplifies it
✅ How to distinguish physical fullness from mental satisfaction
✅ 10 actionable steps to feel comfortably full without guilt
✅ Tips for mindful eating, flexible meal planning, and intuitive portioning
📅 Perfect for dancers rebuilding trust with food and learning to enjoy meals without overthinking.
📖 Read the full blog: https://dancenutrition.com/how-to-stop-eating-when-you-feel-full/
📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe on YouTube: Nutrition for Dancers
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast
Timestamps ⬇️ (Skip to the section you need!)
0:00 – Introduction: Struggling to Honor Fullness
Overeating past a 7–8 on the fullness scale and the goal of learning to honor fullness.
0:33 – A Dietitian Nutritionist for Dancers
Rachel Fine introduces herself and her work with dancers to use food supportively.
1:05 – Fullness Cues Overview
Why paying attention to fullness cues is important for energy and performance.
1:12 – Biology of Fullness
How hormones like ghrelin (hunger) and leptin (fullness) communicate with the brain.
2:09 – Body Fat & Leptin
Impact of body fat percentage and restrictive dieting on leptin and feelings of fullness.
3:02 – Hunger, Restriction & Chronic Hunger
How under-fueling triggers biological drives and chronic hunger.
3:16 – Fear of Fullness & Overeating
Common experiences of overeating and the stigma around feeling full.
4:36 – Learning Comfortable Fullness
Shifting mindset and curiosity to identify what comfortable fullness feels like.
5:52 – Time & Process of Feeling Full
Reframing fullness as a normal response to adequate nourishment, not bloating.
6:59 – Journaling & Physical vs. Mental Satisfaction
Distinguishing between physical fullness and mental satisfaction, using balanced meals.
8:00 – Staying Power of Meals
Incorporating protein, fiber, and fat to feel satisfied for several hours.
8:25 – Techniques to Honor Fullness
Assess satisfaction, incorporate preferred foods, and avoid hyper-fixation on nutrition rules.
9:39 – Reframing Emotional Eating
Normalizing emotional connection to food, journaling, and building coping strategies.
10:51 – Hunger-Fullness Tools & Unconditional Permission
Using mindful eating, hunger-fullness scales, and giving yourself permission to eat regularly.
12:51 – Dropping Food Guilt & Final Tips
Letting go of guilt, dismantling diet culture, and accessing more support via blog and The Healthy Dancer® program.
Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating, works with dancers to help them build supportive relationships with both food and body.
Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.