⚠️ Feeling exhausted, uninspired, or disconnected from dance? In this episode, Registered Dietitian Rachel Fine shares 5 actionable steps to help dancers overcome burnout and rediscover the joy of movement.

Learn how to:
✅ Reflect on your relationship with dance and spot signs of burnout
✅ Rebuild a positive relationship with food to support energy and performance
✅ Prioritize joyful rest and movement without guilt or pressure
✅ Broaden your definition of movement beyond the studio
✅ Build a support system to sustain long-term dance wellness

📅 Perfect for: dancers, educators, and parents supporting dancers through burnout or stress.

👉🏼 Read the full blog: https://dancenutrition.com/dancer-burnout/

📲 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: Dancer BurnoutWhy dancers are at risk and how to navigate it.

0:17 – Meet Rachel Fine, RDNSupporting dancers’ nutrition and overall wellness.

0:49 – Burnout in DanceHigh-pressure environments and impossible food/body ideals increase risk.

1:31 – Regaining Joy in DanceHow to maintain or rediscover passion for movement after burnout.

2:20 – Joyful Movement ExplainedMoving in ways that feel good physically, mentally, and emotionally.

3:15 – Step 1: Identify Your Relationship with DanceRecognizing burnout vs. normal off days and assessing your mindset.

4:10 – Step 2: Examine Your MotivationAre you dancing for joy or to manipulate body weight/shape?

5:03 – Step 3: Evaluate Your Relationship with Food
Addressing disordered eating and fueling adequately to prevent burnout.

5:53 – Step 4: Embrace Joyful Rest
Importance of time away from the studio to reset and prevent burnout.

7:02 – Step 5: Reintroduce Movement Mindfully
Exploring other forms of movement like yoga, Pilates, and daily activity.

8:00 – Broaden Your Perspective
Redefining joyful movement and rest without prescriptive rules.

8:31 – Finding Alternatives to Dance
Engaging in community or mentally stimulating activities to satisfy similar needs.

9:03 – No Rules: Joyful Movement & RestPrioritizing behavior that supports you, not stress or self-doubt.

9:23 – Working with PractitionersNutritionists and mental health professionals as key support in preventing burnout.

10:04 – Final Support & ResourcesReaching out for guidance, checking the blog, and joining 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.

❓ How Can Dancers Stop Comparing Themselves to Others? In this episode, Registered Dietitian Rachel Fine unpacks why comparisons are so common in dance and how to shift your mindset to protect confidence, creativity, and performance.

Learn how to:
✅ Recognize the roots of the comparative mindset✅ Fact-check and reframe unhelpful thoughts✅ Embrace individuality and turn comparisons into inspiration

📅 Perfect for: dancers, educators, and parents supporting dancers through confidence and body image struggles.

👉🏼 Read the full blog: https://dancenutrition.com/comparisons/

📲 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: The Comparative MindsetWhy constant comparison around bodies, skills, and food is such a challenge for dancers.

0:40 – About Rachel Fine, RDNSupporting dancers in fueling for performance without restriction or shame.

1:11 – Food, Body, and Performance ConnectionHow dancers can build supportive relationships with both food and body image.

1:21 – Why Comparisons MatterHow comparison impacts progress, creativity, and artistry in the studio.

1:49 – Comparisons Leading to RestrictionWhen dancers adopt unhealthy habits after seeing peers’ choices.

2:20 – The Human Nature of ComparisonWhy it’s normal to compare—and how it can sometimes motivate growth.

2:55 – When Comparisons Become HarmfulHow self-doubt and unhealthy behaviors stem from overwhelming comparison.

3:41 – Root Cause #1: PerfectionismWhy perfectionistic tendencies make dancers more vulnerable to comparison.

4:45 – Root Cause #2: Not Feeling “Enough”How lack of positive reinforcement and pressure for more achievement drives burnout.

5:33 – Root Cause #3: Studio CultureHow competition, rankings, and scores can overshadow artistry and joy.

6:21 – Root Cause #4: Social Media InfluenceWhy constant highlight reels online fuel self-doubt and inadequacy

7:37 – Identifying and Navigating ComparisonsLearning to spot comparative thoughts in the studio and at mealtimes.

7:55 – Step 1: Cultivate Self-AwarenessRecognizing when comparison causes self-doubt or food/body stress.

9:16 – Step 2: Fact-Check Your ThoughtsUsing credible education to unlearn harmful beliefs about food and body.

10:18 – Step 3: Rebuild Your NarrativeSetting practical goals, focusing on individuality, and shifting comparisons into inspiration.

13:26 – Body Changes Over TimeUnderstanding and accepting that dancers’ bodies evolve with age and nourishment needs.

14:39 – Conclusion and Support ResourcesEncouragement to detangle harmful comparisons and seek support when needed.

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.

⚠️ Tired of feeling trapped by calorie counting? In this episode, Registered Dietitian Rachel Fine shares actionable steps to help dancers break free from the mental tally and embrace a more intuitive approach to eating.

Learn how to:
✅ Stop relying on external numbers to guide your eating
✅ Rebuild trust with your hunger and fullness cues
✅ Shift from restriction to joyful, sustainable fueling

📅 Perfect for: dancers, educators, and parents supporting dancers navigating diet culture and restrictive eating habits.

👉🏼 Read the full blog: https://dancenutrition.com/

📲 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: Counting Calories in DanceWhy dancers gravitate toward calorie counting and the perceived sense of control.

0:32 – About Rachel Fine, RDNSupporting dancers to use food in a nourishing, non-restrictive way.

1:00 – Why Dancers Count CaloriesOffering predictability and structure amid uncertainty in dance careers.

1:47 – Calorie Counting as a Diet Culture ToolHow it’s promoted to manipulate weight, shape, or size.

2:42 – Risk #1: UnderfuelingCounting calories can prevent dancers from meeting their metabolic and physical needs.

3:04 – Risk #2: Gateway to Disordered EatingOne in four dieters may develop a clinical eating disorder; heightened in dance culture.

3:50 – Sacrifices of Calorie CountingLoss of food enjoyment, mental space, intuitive hunger cues, and psychological well-being.

5:06 – How to Stop Counting CaloriesRecognizing it’s a gradual process; intuitive eating may not be immediately accessible.

6:18 – Step 1: Proactively Remove or Hide ToolsApps, websites, or watches used for counting should be moved or deleted.

7:18 – Step 2: Seek Professional SupportA registered dietitian can provide baseline calorie awareness to prevent underfueling.

7:35 – Step 3: Be Patient with the ProcessRebuilding trust in hunger cues and unlearning diet messaging takes time.

9:00 – Step 4: Compassionate CuriosityReflecting on how calorie counting started and replacing it with supportive behaviors.

10:47 – Step 5: Fact-Check ThoughtsIdentify triggering thoughts, like fear of weight gain, and challenge them constructively.

12:10 – Step 6: Embrace Intuitive EatingFocus on hunger/fullness cues, flexible structure, and baseline nourishment.

13:27 – Step 7: Mindful Eating & Long-Term SupportSlow down, enjoy meals, and build sustainable, supportive fuel habits for performance and well-being.

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.

⚠️ Struggling to stay focused in class or retain choreography? In this episode, Registered Dietitian Rachel Fine shares 7 foods and gentle nutrition strategies to help dancers support brain health, mental clarity, and memory retention.

Learn how to:

✅ Incorporate nutrient-dense foods that fuel both body and brain

✅ Use gentle nutrition to enhance focus without obsessing over “brain foods”

✅ Support memory and retention for auditions, rehearsals, and performances

📅 Perfect for: dancers, educators, and parents who want to boost focus and cognitive performance in dance.

👉🏼 Read the full blog: https://dancenutrition.com/what-are-the-best-foods-for-brain-heath/

📲 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: Brain Food for Dancers
Using food to support mental clarity and focus in class.

0:14 – Meet Rachel Fine, RDN
Helping dancers use food to fuel performance and build a healthy relationship with their body.

0:47 – What Is “Brain Food”?

Exploring the concept and its potential benefits without diet culture pressure.

1:48 – Gentle Nutrition Approach

How to support focus and clarity without obsessing over clean eating.

2:12 – Managing Stress Around Food

Tools like food neutrality and food flexibility for a healthy mindset.

2:56 – Flax

Rich in omega-3 and omega-6 fats, essential for brain composition.

3:49 – Bread & Carbohydrates

Carbs fuel both muscles and brain cells; crucial for sustained energy and focus.

4:41 – Colorful Produce

Fruits and veggies provide antioxidants and vitamins A, C, and E for brain support.

6:13 – Lentils

Complex carbs and B vitamins help sustain energy and cognitive function.

6:50 – Dark Chocolate

Polyphenols, flavanols, and small amounts of caffeine for focus and antioxidant support.

7:23 – Nuts

High in omega-3 fatty acids (ALA → EPA & DHA) to support brain health.

7:49 – Eggs & Choline

Choline supports neurotransmitter metabolism, memory, and cognition.

8:21 – Key Takeaways for Brain Health

No single food is magic; prioritize supportive meals and a healthy relationship with food.

9:25 – Carbs & Fats

Essential macronutrients for both energy and brain function, despite being feared by dancers.

9:52 – Variety & Abundance

A diverse diet ensures broad micronutrient coverage for metabolism, brain health, and focus.

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.

Staying power refers to how long your meals keep you feeling satisfied and energized. For dancers, meals with strong staying power help maintain focus, prevent energy crashes, and support recovery between classes and rehearsals. In this video, Rachel Fine explains how to boost the staying power of your meals using protein, fiber, fats, and mindful eating strategies, so you can stay fueled and perform at your best.

You’ll learn:
✅ What staying power means and why it matters for dancers
✅ How protein, fiber, and fats prolong fullness and energy
✅ Simple meal tweaks to increase satiety without restricting food
✅ How to use mindful eating to honor hunger and fullness cues
✅ Examples of foods and combinations that enhance meal staying power

📖 Full blog post here: https://dancenutrition.com/staying-power/

📲 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 – Why Satisfaction Is the Fourth Macronutrient
Understanding why satisfaction is just as vital as carbs, protein, and fat for dancers.

0:34 – The Challenge of Feeling Satisfied
Why many dancers struggle to build meals that sustain energy and fullness.

0:52 – Meet Rachel Fine, Registered Dietitian Nutritionist
Introducing Rachel and her mission to help dancers fuel confidently and perform their best.

1:14 – What Is “Staying Power”?
How staying power determines how long a meal keeps you satisfied and energized.

1:57 – Low Staying Power Foods Explained
What “air foods” are, why they don’t sustain you, and common examples dancers rely on.

2:52 – How Dieting Leads to Constant Hunger
The connection between low-calorie eating, dissatisfaction, and food obsession.

3:41 – Reframing Low-Calorie Foods
How to include veggies, rice cakes, and other low-calorie options in balanced meals.

4:33 – Rachel’s Personal Experience
A story about restrictive snacking habits and what she learned from them.

5:02 – Tip #1: Prioritize Balance
The dancer’s “fuel mix” of carbs, protein, and fat to promote lasting energy.

5:40 – Tip #2: Add Protein for Staying Power
How to include meats, legumes, nuts, and dairy to feel full longer.

6:07 – Tip #3: Incorporate Fiber Wisely
The role of fiber in digestion, energy stability, and fullness—without overdoing it.

7:28 – Tip #4: Don’t Fear Dietary Fat
How healthy fats regulate fullness hormones and improve meal satisfaction.

8:20 – Tip #5: Swap Portion Control for Mindful Eating
How tuning into hunger and fullness cues helps dancers build trust with food.

9:38 – Examples of High Staying Power Meals & Snacks
Practical pairings—like veggies with hummus, rice with beans, and yogurt with nuts.

10:31 – Final Thoughts & Key Takeaways
How to use satisfaction as a guide for fueling your best as a dancer.

Ever wondered if taking a day—or even a few weeks—off from dance means you should cut back on food? While it might seem logical to eat less on rest days, the reality is more nuanced. For dancers, maintaining consistent fueling is essential for recovery, energy, and long-term performance. In this episode, Rachel Fine explains why eating adequately during time off is just as important as fueling on training days.

You’ll learn:
✅ Why rest days are critical for muscle recovery, energy replenishment, and injury prevention
✅ How to maintain proper fueling—even when activity levels are lower
✅ The role of body attunement and honoring hunger and fullness cues during time off
✅ Ways to incorporate mindful, joyful movement without compromising recovery

📅 Perfect for: dancers taking time off due to rest days, holidays, or injuries, parents and educators supporting dancer nutrition, and anyone curious about how to maintain energy balance off the dance floor.

📖 Read the full blog: https://dancenutrition.com/eat-less-when-not-dancing/

📲 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 – Fueling Beyond the Studio: Why It Matters
Why dancers need consistent meals and snacks even during rest or time away from training.

0:37 – How Eating Differs During Performance vs. Rest
The subtle (and often misunderstood) shifts in fueling between high-intensity and off-season periods.

1:12 – When Dancers Struggle to Eat During Breaks
Why it’s so common to feel uneasy or guilty about food when not dancing.

2:19 – The “Make It Till You Break It” Mindset in Dance
How overtraining and perfectionism lead to burnout and injury.

3:00 – Why Rest Is Non-Negotiable for Dancers
The biological and mental benefits of recovery—muscle repair, energy restoration, and mindset renewal.

4:15 – The Role of Rest in Rekindling Passion for Dance
How intentional breaks can reignite motivation and creativity while preventing burnout.

4:22 – Strategy #1: Fuel the Process, Even During Rest
Why nourishment matters just as much—if not more—on rest days.

5:01 – When Food Needs Don’t Change (and Why That’s Okay)
How your body continues to need energy even when you’re dancing less.

6:10 – Preventing Mindless or Emotional Eating During Downtime
Using consistent meals and snacks to stabilize hunger and emotions during recovery periods.

7:13 – Understanding Shifts in Hunger and Fullness Cues
Why some dancers feel hungrier during breaks while others notice decreased appetite.

8:27 – How the Body “Catches Up” After Intense Seasons
The science behind post-intensive hunger and why it signals recovery, not loss of control.

10:11 – Building Your Intuitive Eating Muscle
Why time away from the studio is the perfect opportunity to reconnect with hunger, fullness, and satisfaction.

11:07 – Finding Joyful, Mindful Movement
How to rest, restore, and explore movement that feels good—without guilt or fear of “falling behind.”

13:42 – Key Takeaways: Fuel, Rest, and Reconnection
A recap of dancer rest-day fueling, intuitive eating, and how to stay supported through The Healthy Dancer®.

⚠️ Concerned about stress fractures or weak bones? In this episode, Registered Dietitian Rachel Fine shares 5 key steps every dancer needs to strengthen bones, reduce injury risk, and fuel for long-term performance.

Learn how to:

✅ Eat enough to protect bone density and prevent RED-S

✅ Use dietary fats to support hormones and bone strength

✅ Prioritize essential nutrients like calcium, vitamin D, and more

✅ Reframe weight goals to support both health and performance

✅ Know when to seek professional support for bone health

📅 Perfect for: dancers, educators, and parents supporting dancers through injury prevention and long-term wellness.

👉🏼 Read the full blog: https://dancenutrition.com/dancers-and-bone-health/

📲 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: Bone Health for Dancers

Overview of why bones are critical and the risks dancers face.

0:32 – Meet Rachel Fine, RDN

How Rachel helps dancers use food to support performance and long-term health.

1:10 – Bone as Living Tissue

Understanding bone structure, cells, and minerals that make it a living framework.

1:40 – Peak Bone Mass

Importance of building bone mass by your mid-20s for lifelong strength.

2:28 – Supporting Bone Strength Today

Start with understanding calories and energy needs for optimal bone health.

3:10 – Energy Balance & RED-S

Risks of low energy availability and relative energy deficiency in sport.

3:53 – Working with a Dietitian

How a professional can help ensure sufficient calories, nutrients, and variety.

4:25 – The Role of Fat

Why dietary fat supports hormone production and bone-building.

5:07 – Hormones for Bone Health

Estrogen and testosterone rely on cholesterol and fat for strong bones.

6:17 – Incorporating Fat Into Meals

Strategies for including fats in all meals and snacks.

6:24 – Seeking Licensed Support

Importance of dietitians for medical nutrition therapy and bone injury recovery.

7:28 – Key Nutrients: Calcium & Vitamin D

Sources from dairy, fortified alternatives, leafy greens, eggs, fatty fish.

8:18 – Reconsidering Weight Goals

Focus on set point weight range over idealized dance body standards.

9:00 – Set Point Weight & Bone Health

Why working with professionals helps dismantle fear of weight gain.

10:02 – Summary & Support

Building strong bones is crucial; resources available for dancers struggling with restrictive eating.

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.

In this episode of Conversations with The Pros, Dance Dietitian and Nutritionist for Dancers Rachel Fine sits down with Samantha Marie Daly (AKA Spiraling Sam)
Rachel Fine, Registered Dietitian Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers worldwide to help them build supportive relationships with both food and body.

FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/

Follow: https://www.instagram.com/tothepointenutrition/ and show more👇 to access dance nutrition goodness.

From freebies and 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.

Nutrition for Dancers: https://dancenutrition.com/

For Dance Parents: https://dancenutrition.com/dance-parents-teachers/

Nutrition is essential for elite dance performance. Rachel Fine is a board-certified dietitian with advanced certifications in Eating Disorders, Sports Nutrition, and Intuitive Eating.

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.

💬 Many dancers struggle to know how, when, and what to eat. With so much nutrition misinformation, it’s easy to fall into cycles of restriction, constant hunger, or unrealistic “Pinterest-worthy” meal planning.

In this episode, Registered Dietitian Rachel Fine breaks down the 5 most common dancer meal plan pitfalls—and how to fix them. From under-fueling on busy days to obsessing over “clean eating,” you’ll learn how to create a flexible, supportive fueling routine.

You’ll walk away knowing how to:
✅ Spot signs that your current plan isn’t working
✅ Prevent cycles of under-eating and overeating
✅ Add balance to meals without restriction
✅ Use convenience foods without guilt
✅ Personalize your plan instead of forcing a one-size-fits-all

📅 Perfect for: dancers who feel drained, hungry, or overwhelmed by food choices—and want a meal plan that actually supports performance and everyday life.

👉🏼 Read the full blog: https://dancenutrition.com/is-your-eating-plan-supporting-you/

📲 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 part you need most!)

0:00 – Introduction: Eating to Support Dance
What it means to identify a fueling style that truly supports performance.

0:07 – About Rachel Fine, RDN
Registered dietitian nutritionist and founder of To the Point Nutrition.

0:29 – Welcome to Nutrition for Dancers
Connecting food intake, body image, and performance in The Healthy Dancer® Community.

1:08 – The Five Most Common Pitfalls
Overview of the key signs that your fueling routine isn’t working.

1:18 – Pitfall #1: Rest Day Exhaustion
Why feeling drained on rest days signals underfueling during active dance days.

2:12 – Rest Days Require Nourishment
How hunger cues often increase on days off and why that’s normal.

2:57 – Practical Fixes for Rest Day Fatigue
Planning ahead with snacks and balanced meals to prevent energy crashes.

3:27 – Pitfall #2: Always Feeling Hungry
Why low-fat and low-carb eating plans often leave dancers unsatisfied.

4:02 – The Role of Fiber and Fat
How to increase “staying power” and avoid constant hunger.

4:42 – Pitfall #3: Stress Around Food Choices
How clean eating pressures and food morality lead to guilt and rigidity.

6:01 – Moving Toward Food Neutrality
Separating self-worth from food choices and focusing on intent and balance.

7:23 – Pitfall #4: Unrealistic Expectations
Why Pinterest-perfect meal planning sets dancers up for frustration.

7:59 – Practical, Convenient Solutions
Frozen produce, snack packs, and quick options to make nourishment accessible.

8:55 – Pitfall #5: One-Size-Fits-All Approaches
Why no single plan works for every dancer and the value of personalized support.

9:35 – Seeking Professional Guidance
How a dietitian can tailor fueling strategies to energy needs, schedules, and performance.

10:02 – Final Takeaways
Resources, links, and encouragement to build a sustainable routine.

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.

🍪 Cravings get a bad reputation in dance culture—often framed as weakness or lack of discipline. But the truth? Cravings are one of the most direct ways your body communicates what it needs. In this episode, Registered Dietitian Rachel Fine explains why cravings happen, what they really mean, and how to respond without falling into the restrict-binge cycle.

Learn how to:
✅ Understand the biological + emotional roots of cravings✅ Recognize what cravings are actually telling your body✅ Respond to cravings without guilt, fear, or the all-or-nothing mindset

📅 Perfect for: dancers ready to heal their relationship with food while still supporting performance, energy, and artistry.

👉🏼 Read the full blog: https://dancenutrition.com/navigate-cravings-while-intuitive-eating/

📲 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: Cravings in DancersWhy cravings feel confusing and whether to honor or ignore them.

0:29 – About Rachel Fine, RDNRegistered dietitian nutritionist supporting dancers with non-restrictive fueling.

0:57 – The Misconception About Intuitive EatingWhy social media makes it look like intuitive eating is all desserts.

1:52 – The Role of “Off-Limits” Foods
How diet culture labels certain foods as bad, fueling cravings.

2:35 – The All-or-Nothing Mindset
Scarcity mentality and cycles of control versus loss of control around food.

3:30 – What Is a Craving?
Understanding cravings as strong desires shaped by biology and hormones.

3:52 – Biological Triggers of CravingsHow leptin and NPY increase cravings for carbs and fats.

4:18 – Common Causes: Restriction, Sleep, and Menstrual CyclesWhy dieting, lack of sleep, and hormonal changes drive cravings.

5:03 – Cravings as CommunicationWhy cravings are the body’s way of signaling needs, not a weakness.

6:11 – First Steps: Meeting Energy NeedsHow underfueling intensifies cravings and why consistent meals matter.

7:31 – When Restrictive Past Habits Still LingerHow old food rules and clean eating ideals keep cravings strong.

8:12 – When Overeating Persists Despite Intuitive EatingHow subconscious food fears and rules lead to discomfort and guilt.

9:05 – Navigating Cravings with BalanceWhy honoring cravings matters, but balanced meals help regulate them.

10:57 – Gentle Nutrition in PracticeUsing timing and balance (e.g., cupcake vs. pre-class snack) to support energy.

13:25 – Cravings as Memories and ConnectionsHow cravings can reflect positive experiences and emotional connections with food.

14:23 – Final Thoughts: Honoring, Not Fighting CravingsLearning to trust internal cues, use gentle nutrition, and move past fear.

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.