Sometimes your body doesn’t send obvious hunger signals, but dancers still need energy to perform at their best. Practical hunger is about proactively fueling before long rehearsals, performances, or busy days—even when appetite is low. Rachel Fine shares how anticipating energy needs helps prevent crashes, supports recovery, and reduces rebound eating. With simple strategies for meals and snacks, dancers can maintain consistent energy and mental focus throughout the day.

You’ll learn:

✅ What practical hunger is and why it matters for dancers

✅ How proactive fueling prevents fatigue, injury, and rebound eating

✅ When to eat even if you’re not feeling traditionally hungry

✅ Signs you’re neglecting practical hunger

✅ Steps to implement practical hunger into your daily dance routine

📖 Read the full blog: https://dancenutrition.com/what-is-practical-hunger/

📲 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 – The #1 Nutrition Strategy for Every Dancer
Why proactive fueling is the most supportive tool for energy and performance.

0:25 – Defining Proactive Fueling & Practical Hunger
How they work together to prevent restriction and support dancers.

1:15 – The 5 Types of Hunger
Biological, rebound, emotional, taste, and practical hunger explained.

2:33 – What Makes Practical Hunger Unique
Eating in response to a flexible schedule—even without physical hunger pangs.

3:18 – Why Relying Only on Physical Hunger Backfires
How busy, active dancers often miss or override hunger cues.

3:53 – Rebound Hunger & Food Rules
The risks of extreme hunger and restriction when ignoring practical hunger.

4:40 – Proactive Fueling Done Right vs. Wrong
Supportive meal planning versus rigid, restrictive eating patterns.

5:31 – When to Prioritize Proactive Fueling
Examples from rehearsals, performances, sick days, and recovery days.

6:45 – Snack Strategies Before Long Performances
What balanced options can carry dancers through extended activity.

7:13 – Proactive Fueling on Sick & Rest Days
Why nourishment still matters even without appetite or training.

8:01 – Signs You’re Missing Practical Hunger Cues
Low appetite, skipped meals, rebound hunger, and emotional eating.

9:55 – Stress, Restriction, and Busy Schedules
How stress and overtraining reduce appetite and increase risk of underfueling.

11:42 – Meal Timing: Helpful or Harmful?
Finding the balance between supportive structure and obsessive rigidity.

13:38 – Flexibility Around Meals & Snacks
Why schedules shift, and how to keep fueling supportive, not stressful.

14:30 – Nighttime Eating for Dancers
Why evening meals and snacks are essential for recovery and energy balance.

16:03 – Final Takeaways & Where to Get Support
Rachel’s closing thoughts and resources from The Healthy Dancer®.

Protein is essential for rebuilding muscle, supporting bones, and sustaining energy—but dancers often over- or under-prioritize it. Rachel Fine breaks down how much protein dancers need, the difference between animal and plant sources, and strategies for post-class recovery. Learn how to balance protein with carbs and fats for steady energy, optimal performance, and long-term health. She also shares tips for snacks, bars, and plant-based options that fit into a busy dance schedule.

You’ll learn:
✅ How protein supports muscle repair, bone health, hormone production, and satiety
✅ The difference between animal and plant-based protein and how to meet your needs
✅ How to pair protein with carbs and fats to sustain energy
✅ Tips on protein bars and powders for dancers
✅ Signs you might be getting too much—or too little—protein

📖 Read the full blog: https://dancenutrition.com/dancers-and-protein/

📲 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 – Protein’s Reputation in Nutrition
Why protein is praised and how it compares to carbs and fat.

0:33 – Today’s Focus: Protein for Dancers
Rachel introduces the series on macronutrients with protein as the spotlight.

1:20 – How Much Protein Do Dancers Need?
Breaking down daily recommendations and why dancers’ needs are higher than the general population.

2:29 – Translating Protein Numbers Into Real Meals
Why tracking grams isn’t necessary—balanced eating works better.

3:16 – Do Dancers Really Get Enough Protein?
Why deficiencies are rare and why over-focusing can cause imbalance.

3:58 – The Many Benefits of Protein
Muscle repair, immunity, bone health, and satiety explained.

4:44 – Amino Acids: Protein’s Building Blocks
The role of essential amino acids and why variety matters.

6:00 – Protein and Energy Levels
Why protein is not the body’s preferred energy source but still supports balance.

7:01 – Pairing Protein With Carbs
How this slows digestion and supports sustained energy for dancers.

8:01 – Animal vs. Plant Proteins
The difference in amino acid profiles and how to make plant-based diets work.

9:50 – Are You Eating Enough (or Too Much) Protein?
Signs of both under- and overconsumption in dancers.

12:09 – When Protein Matters Most
Why recovery meals and snacks after training are key.

13:53 – Can You Overdo Protein?
Kidney stress, hydration, and why balance is more important than excess.

15:25 – Debunking the “Bulking” Myth
Why protein alone doesn’t cause bulking and the importance of overall energy.

16:19 – Protein Supplements: Food First Approach
When shakes and powders can help, risks of overreliance, and choosing safe options.

Dancers are often told to “eat nutrient-dense foods”—but what does that actually mean? And does focusing too much on nutrient density risk slipping into food guilt or restriction? In this episode, Rachel Fine unpacks the truth about nutrient density, how it supports performance, and why even less nutrient-dense foods (yes, candy included!) can have a place in a dancer’s fueling plan.

You’ll learn:

✅ What nutrient density actually is (and how it’s measured)

✅ Why labeling foods as “good” or “bad” can create stress and guilt

✅ How nutrient-dense foods support energy, recovery, and immunity

✅ The role of candy and sweets in a balanced dancer diet

✅ Practical strategies to boost nutrient density without restriction

📅 Perfect for: dancers seeking clarity on nutrient-dense eating, parents and educators navigating dancer diet culture, and anyone curious about building meals that fuel both body and mind.

📖 Read the full blog: https://dancenutrition.com/what-is-nutrient-density/

📲 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 – When Nutrition Becomes Overwhelming for Dancers
Why dancers often start obsessing over “eating healthfully” too early in training.

0:36 – Introducing Nutrient Density (Without the Stress)
Defining the concept and how to approach it without spiraling into food guilt.

1:10 – Supportive Eating vs. Right or Wrong Choices
How to shift away from black-and-white food thinking.

1:48 – A Disclaimer for Dancers Feeling Food Anxiety
When to pause this conversation and focus first on repairing your relationship with food.

2:00 – What Nutrient Density Really Means
Breaking down the concentration of nutrients in foods, snacks, and meals.

2:18 – Yogurt vs. Candy: A Classic Example
Why yogurt is considered “more nutrient dense” but candy still has a role for dancers.

3:02 – Does Nutrient Density Define the Best Choices?
Why the answer is no — and how to see it as one tool, not the rule.

3:40 – Functional Benefits of Nutrient-Dense Foods
Energy, immunity, recovery, hormonal support, and performance enhancement.

4:13 – The Problem With Using Nutrient Density to Label Foods
How “good vs. bad” categories fuel guilt, anxiety, and disordered eating.

5:11 – Red Flags of Clean Eating in Dance
Signs that nutrient density has turned into an unhealthy obsession.

5:45 – Candy Isn’t the Enemy
Understanding sugar, blood sugar spikes, and when quick energy can actually help.

7:43 – How Candy Can Fit Into a Balanced Meal Plan
Practical examples of enjoying sweets without guilt or energy crashes.

9:13 – Boosting Nutrient Density Without Losing Joy
Adding fun toppings, experimenting with recipes, and still eating the “real deal.”

11:21 – The Healthy Dancer® The Food Flexibility Algorithm
Why nutrient composition is the last step after accessibility, preferences, and cravings.

13:01 – Final Takeaway: Use Nutrient Density as a Tool, Not a Burden
How dancers can embrace supportive choices without letting nutrition control them.

Food guilt is one of the most common struggles I hear from dancers—and it can take up so much mental space that it limits both joy and artistry. In this episode, Rachel Fine breaks down where food guilt comes from, why willpower isn’t the solution, and how dancers can rebuild trust in themselves around all foods.

You’ll learn:

✅ Why food guilt isn’t about “willpower” but diet culture’s toxic rules

✅ 5 practical steps to work through guilt and break free from restrictive habits

✅ How to challenge food rules and rebuild trust with “forbidden” foods

✅ Ways to use mindful eating and affirmations to strengthen your relationship with food

✅ How releasing guilt opens up space for confidence and performance growth

📅 Perfect for: dancers who feel guilty after eating, struggle with “good” vs. “bad” food labels, or want to rebuild confidence and joy in eating.

📖 Read the full blog: https://dancenutrition.com/how-to-not-feel-guilty-after-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: Living with Food Guilt

Rachel shares her personal struggle with avoiding desserts and feeling guilt after eating.

0:51 – Realization About “Healthy Eating”

How the pursuit of clean eating was fueling guilt rather than preventing it.

1:27 – Healing Food Relationships

Rachel introduces her proactive approach to dismantling food guilt.

2:04 – What Is Food Guilt?

Defining food guilt, why dancers experience it, and how it hurts performance.

2:32 – We’re Not Born with Food Guilt

Looking at babies and toddlers as natural intuitive eaters.

3:21 – How Dancer Diet Culture Teaches Guilt

External rules, “good vs. bad” food labels, and harmful cultural messages.

4:21 – The Myth of Willpower

Why restriction drives cravings, loss of control, and more guilt.

5:00 – Diets Don’t Work

Research on long-term failure of diets and their link to eating disorders.

5:42 – Food Guilt and Emotional Eating

Why comfort eating isn’t “bad” but needs supportive coping tools.

6:18 – Food Guilt and Disordered Eating

Exploring how guilt and restrictive behaviors often go hand in hand.

7:10 – Eating as a Life Experience

Why meals should bring satisfaction, joy, and fulfillment—not guilt.

8:14 – Analogy: Left vs. Right Turns

Rachel compares building food trust to practicing harder dance sides.

9:47 – Proactive Practice for Healing

Why challenging food guilt takes time and consistent effort.

10:12 – Five Actionable Tips to Dismantle Food Guilt

Introducing practical strategies dancers can start using today.

17:30 – Final Thoughts & Encouragement

Overcoming guilt is possible; dancers deserve food freedom and artistry on stage.

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.

Many dancers are learning to fuel more consistently—but one obstacle often lingers: the fear of weight gain. This fear, shaped by dance culture and society, can prevent dancers from eating enough, healing from restriction, and reaching their full potential. In this episode, Rachel Fine unpacks where this fear comes from, how set point weight works, and how dancers can move toward food freedom and body confidence.

You’ll learn:

✅ Why fear of weight gain is one of the biggest barriers to adequate fueling

✅ What set point weight is—and why trying to control it backfires

✅ 10+ key reminders to reframe your thoughts about weight changes

✅ Practical steps to reduce anxiety and rewire unhelpful beliefs

✅ How releasing fear frees energy for artistry, resilience, and joy

📅 Perfect for: dancers who feel stuck in the restrict–binge cycle, worry about how weight impacts performance, or want to shift focus from body size to artistry and strength.

📖 Read the full blog: https://dancenutrition.com/fear-of-weight-gain/

📲 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 – Ready to Build a Supportive Relationship with Food
Moving away from restrictive patterns toward nourishment.

0:33 – The Fear of Gaining Weight
How this obstacle shows up for dancers.

1:14 – Why Dancers Fear Weight Gain
Body image, performance, and cultural pressures.

2:01 – Rachel’s Personal Experience
How fear of weight gain fueled burnout and injury risk.

2:28 – Cultural Weight Bias in Dance
The influence of societal beauty ideals.

3:47 – What Happens to Weight During Layoffs
Gaining, losing, or staying the same.

4:14 – The Role of Adequate Nourishment
Why weight changes are unpredictable.

4:53 – Understanding Set Point Weight
Genetics and factors that shape where your body functions best.

5:53 – Younger Dancers and Growth
Why set point weight isn’t fixed before age 20.

6:20 – Dieting’s Impact on Set Point
How restriction raises long-term weight regulation.

7:02 – The Barrier of Weight Gain Fear
Why dancers struggle to eat adequately despite knowing the risks.

8:24 – Acknowledging Privilege in the Conversation
Recognizing bias and lived experiences.

9:03 – Diets Don’t Work for Dancers
Why obsessing over food and body undermines performance.

10:24 – Dismantling Fear Takes Time
The role of unlearning, mindset work, and professional support.

12:00 – Practical Tools for Reframing Fear
Fact-checking, neutral affirmations, and valuing time beyond the scale.

13:06 – Final Takeaways and Support
Validating fear, dismantling it, and seeking professional help.

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 with negative body image in the studio? 

In this episode, Registered Dietitian Rachel Fine shares mindset shifts and actionable strategies to help dancers move away from comparison and toward confidence in their here-and-now body.

Learn how to:

✅ Understand why body image is more about mindset than appearance

✅ Navigate comparative thoughts in and out of the studio

✅ Build confidence without sacrificing your health or performance

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

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

Timestamps ⬇️ (Skip to the section you need!)

0:00 | Why Body Image Matters for Dancers

How body image sets the stage for confidence in and out of the studio.

0:32 | Meet Rachel Fine, Dance Dietitian

Rachel introduces today’s focus: building supportive body image in dancers.

0:45 | What Is Body Image?

A dancer’s beliefs, feelings, and perceptions about their body and movement.

1:18 | How Body Image Develops

Why messages we hear in childhood and adolescence shape lifelong body beliefs.

2:00 | Why Dancers Struggle with Body Image

How comparison, costumes, and casting pressures fuel dissatisfaction.

2:54 | The Role of Bias in Dance Culture

How outdated ideals and body stereotypes reinforce harmful beliefs.

3:40 | The Link Between Body Image and Disordered Eating

Why restrictive eating and over-exercising often stem from body dissatisfaction.

3:56 | Is Body Acceptance Always the Goal?

Why acceptance can feel out of reach for dancers who’ve experienced stigma.

4:50 | The Set Point or “Happy Weight”

How adequate nourishment supports health without restrictive behaviors.

5:24 | Using Self-Compassion and Curiosity

How dancers can reconnect with their here-and-now bodies.

5:46 | Supportive vs. Positive Body Image

Why striving for a supportive body image may be more realistic than full body love.

6:42 | Three Key Tools for Dancers

Body neutrality, body image resilience, and body appreciation explained.

7:07 | Body Neutrality

How to reduce judgment and pressure around appearance while focusing on function.

7:52 | Body Image Resilience

Building strength against triggering messages in dance spaces.

8:57 | Journaling and Reflection

Exploring how past messages shape current body beliefs.

9:14 | Free Body Confidence Challenge

Rachel shares a guided 5-day practice for dancers.

10:06 | The Role of Neutral Affirmations

Simple mindset shifts to reframe how dancers view their bodies.

10:37 | Why Support Is Essential

How dietitians and mental health professionals help dancers build lasting confidence.

11:09 | Final Takeaways & Resources

Rachel shares tools and invites dancers to join 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.

Many dancers say they feel “addicted” to food—especially sweets or snack foods. But is food addiction actually real, or is it a misunderstanding of how restriction impacts the brain and body? In this episode, Rachel Fine explores the science behind food addiction, why the research is controversial, and how dancers can reframe feelings of being “out of control” around food.

You’ll learn:

✅ What food addiction really means—and why it’s so hard to define

✅ Why restrictive eating often feels like “addiction” in disguise

✅ How dopamine and brain reward pathways actually work with food

✅ The role of diet culture and food scarcity in fueling food obsession

✅ Practical steps dancers can take to build a supportive relationship with food

📅 Perfect for: dancers who feel “addicted” to sugar or junk food, struggle with binge–restrict cycles, or want clarity on the science behind food cravings.

📖 Read the full blog: https://dancenutrition.com/how-to-beat-food-addiction/

📲 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 – Struggles With Food Obsession
Rachel shares her past experiences of constantly thinking about food.

0:46 – Feeling Out of Control Around Sweets
Why desserts once felt impossible to trust herself around.

1:10 – Is Food Addiction Real?
Introducing the controversial debate around sugar and food addiction.

1:35 – Welcome & Introduction
Rachel introduces herself and her mission to support dancers.

2:16 – Why Food and Sugar Addiction Is Controversial
Breaking down the confusion and myths around the topic.

3:06 – Defining Health Beyond Food
Why “healthy” looks different for every dancer.

4:20 – Why Dancers Struggle With Food Obsession
Performance pressure and underfueling as key drivers.

5:48 – Lessons From the Minnesota Starvation Experiment
How restriction leads to cravings, obsessions, and all-or-nothing eating.

7:02 – Identifying Food Obsessions in Daily Life
Questions to ask yourself about how much food is consuming your thoughts.

8:05 – The Role of Restrictive Eating & Clean Eating
How dieting, busy schedules, and orthorexia fuel food obsession.

9:36 – When Does It Cross Into Addiction?
Understanding what “addiction” really means in relation to food.

10:30 – What the Research Actually Shows
Why current food and sugar addiction studies are inconclusive.

12:50 – The Problem With Animal Studies
Why rat studies on sugar addiction don’t reflect human behavior.

14:05 – Dopamine, Reward, and Why Food Feels Good
Explaining neural pathways and why eating is meant to be rewarding.

16:13 – Key Takeaways & Practical Tools
Restriction drives obsession, and tools like food neutrality, unconditional permission, and habituation can help dancers rebuild trust with food.

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.

Dancers often experience hormonal imbalances due to restrictive eating, high training loads, and stress—which can impact everything from metabolism to bone and reproductive health. In this episode, Rachel Fine breaks down the key factors that influence hormone balance and how dancers can nourish their bodies to support optimal hormonal function.

You’ll learn:
✅ Common hormones that affect dancers, including hunger, thyroid, and reproductive hormones
✅ How energy availability and proper nutrition prevent issues like RED-S and amenorrhea
✅ The role of stress in hormone disruption and practical strategies to reduce its impact
✅ Evidence-based foods that support hormone health, from oatmeal and eggs to healthy fats and magnesium-rich nuts
✅ Why restrictive “hormone-balancing” diets aren’t necessary and can be harmful

📅 Perfect for: dancers experiencing hormonal changes, parents supporting young dancers, and educators seeking a holistic approach to student health.

📖 Read the full blog: https://dancenutrition.com/hormone-balance/

📲 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 Hormonal Balance
Hormonal balance for dancers and the connection to food choices.

0:47 – The Healthy Dancer® Platform
The Healthy Dancer® as a tool to support dancers’ health and performance through nutrition.

1:14 – Hormones: The Basics
Chemical messengers produced by the endocrine system and their role in metabolism, appetite, bone health, and circulation.

1:44 – Hormonal Fluctuations and Balance
Hormone fluctuations during puberty and pregnancy, and explains what general hormonal balance means.

2:11 – Key Hormone Groups for Dancers
Hunger hormones (leptin and ghrelin), thyroid hormones, and reproductive hormones, highlighting their impact on energy and performance.

3:20 – Factors Affecting Metabolism
How genetics, age, body composition, activity level, and eating behaviors influence metabolism and hormonal regulation.

4:02 – Reproductive Hormones & RED-S
Estrogen, progesterone, and testosterone, bone health, and introduces relative energy deficiency in sport (RED-S).

4:40 – Signs of Hormonal Imbalance
Irregular menstrual cycles, hair changes, mood swings, weight fluctuations, and recurring bone injuries as potential red flags.

6:00 – Role of Restrictive Eating & Stress
Explains how underfueling and restrictive eating, whether intentional or unintentional, can lead to hormonal dysregulation. Discusses the role of stress, cortisol, and adrenaline.

6:50 – Dance-Specific Stressors
Highlights physical stress from dance and emotional stress from body image, auditions impacting hormones.

7:33 – Stress Management Strategies
Adequate nourishment, working with mental health professionals, journaling, listening to music

8:02 – Food & Hormonal Balance: Caloric Needs First
Ensuring meals and snacks meet caloric and nutritional needs as the first step for hormonal balance.

9:25 – Key Food Priorities for Hormonal Support
Foods rich in B vitamins (oatmeal), omega-3 fatty acids, full-fat dairy, healthy fats, and magnesium for supporting hormones.

12:19 – Summary & Call to Action
Adequate nourishment is the priority

Dancers are both artists and athletes, which means staying energized isn’t just about what you eat—it’s also about how you fuel throughout the day. In this episode, Rachel Fine shares five essential strategies to help dancers maintain consistent energy, avoid mid-class crashes, and perform at their best. From carbohydrates and meal timing to hydration and caffeine, you’ll learn how to fuel smart without falling into extremes.

You’ll learn:

✅ Why carbs are your most important functional fuel

✅ How protein, fats, and fiber help balance energy levels

✅ The best way to time meals and snacks around training

✅ Simple hydration strategies every dancer can use

✅ When caffeine helps—and when it hurts

✅ How food flexibility can reduce stress while supporting energy

📅 Perfect for: dancers who feel drained mid-class, struggle with long rehearsal days, or want practical fueling strategies to support endurance, recovery, and performance.

📖 Read the full blog: https://dancenutrition.com/get-more-energy-tips-for-dancers/

📲 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 – Why Eat During a Performance?
The purpose of mid-performance snacks for dancers.

0:35 – Introducing Today’s Topic
How fueling impacts performance outcomes.

1:00 – Why Dancers Ask About Mid-Performance Snacks
Answering a common question from the community.

1:20 – What Counts as a Performance?
Stage, rehearsals, classes—all require energy support.

1:47 – The Role of Periodization
Using pre-, mid-, and post-performance fueling strategies.

2:52 – Pre-Performance Nutrition Factors
Individual tolerance, timing, and digestion needs.

3:32 – Mid-Performance Snack Scenarios
Quick breaks, intermissions, and energy dips.

3:51 – The Science of a Mid-Dance Snack
How glycogen supports performance.

4:49 – Glycogen Depletion in Dancers
Why energy runs low after 90+ minutes.

6:10 – How the Body Uses Carbohydrates
Muscle glycogen vs. blood glucose.

7:14 – Why Balance Looks Different Mid-Performance
Carbs as the priority over protein and fat.

8:18 – Easily Digestible Snacks for Dancers
Why low-fiber foods work best during activity.

9:39 – Convenience and Packable Options
Processed and packaged foods as helpful tools.

10:46 – Hydration and Electrolyte Support
Sports drinks, coconut water, and salty snacks.

12:11 – Recap and Final Thoughts
Carbohydrate focus, hydration, and checking overall intake.

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 Shane Wuerthner, Ballet Coach and Strength Coach at Athletistry Ballet Club