Many adult dancers have experienced walking into class one day feeling strong and energized, and another day feeling completely depleted... even though NOTHING about their training has changed!

For female dancers, those fluctuations can often be connected to something that’s rarely discussed in the ballet world: how our bodies shift throughout the menstrual cycle.

In this episode, I’m joined by Jess — dancer, nutrition coach, and founder of The Whole Dancer — to talk about how women can fuel their training in a way that supports both performance and hormonal health.

We discuss why understanding your cycle matters if you’re training regularly, how our nutritional needs and cravings can shift throughout the month, and how to recognize the signs that you might be under-fueling. Jess also shares what a well-balanced day of eating might look like for adult dancers who train after a full workday, as well as her perspective on supplements and how to support your body during lower-energy weeks.

If you’ve ever wondered why your energy in class seems to fluctuate — or how to better support your body as a female dancer — this conversation offers a practical and empowering place to start.

Connect with Jess 👇🏼

Check out her blog post Nine Signs You're Not Eating Enough 

Email: [email protected]

Website: www.thewholedancer.com

Instagram: @thewholedancer

✨ This Episode is Sponsored By:

Apolla Performance
Compression socks designed for support, recovery, and injury prevention for dancers. Use code AFTERCLASS10 for 10% off your first pair until March 31st.
Shop here: apollaperformance.com

LABL Active
Hosts of the 2026 Adult Ballet Retreat. Come dance with us in Seattle from June 21–26! The deadline to register is April 15th.
Learn more here: lablactive.com
Use code: AFTERCLASS100 for $100 off your registration!

March 15th: Half-day ticket options open!

Follow Hannah on Instagram @thebusybunhead

Explore blog posts, merchandise & resources for adult ballet dancers like you at thebusybunhead.com

Podcast produced by Mission Bridge Media.
www.MissionBridgeMedia.com