Nutrition for Dancers with The Dance Nutritionist® by Rachel Fine

June 14, 2023 Q: How Can Dancers Tune Into Their Hunger and Fullness Cues?

Do you ever feel unsure about whether you’re actually hungry—or wonder why your body seems to send mixed signals? For dancers, hunger can feel confusing, especially when busy schedules, diet culture, or intense training blur the lines between “need to eat” and “shouldn’t eat.” In this episode, Rachel Fine unpacks the science of hunger, the 5 types of hunger dancers experience, and how to rebuild trust in your body’s cues without rigid rules.

You’ll learn:

✅ The subtle signs of hunger most dancers miss

✅ The 5 types of hunger: physical, rebound, practical, emotional, and taste

✅ How ignoring hunger disrupts appetite-regulating hormones like ghrelin and leptin

✅ Why dieting, “clean” eating, and food tracking apps disconnect you from your cues

✅ How to use the hunger/fullness scale to avoid extremes of under- or overeating

✅ Practical strategies to eat consistently and reconnect with your body’s wisdom

📅 Perfect for: dancers navigating intuitive eating, those recovering from dieting or restriction, or anyone who feels “out of touch” with their hunger cues.

📖 Read the full blog: https://dancenutrition.com/hunger-scale/

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Timestamps ⬇️ (Skip to the section you need!)

0:02 – Why Fullness Feels Complicated
Why dancers struggle with fullness cues despite it seeming simple.

0:15 – Meet Rachel Fine, RDN
Introduction, background, and mission to support dancers.

1:01 – What Is Intuitive Eating?
A non-diet approach focused on self-care, not self-control.

1:45 – Honoring Hunger Cues
How the body communicates energy needs and why cues matter.

2:11 – Misconceptions About Intuitive Eating
The watered-down social media version that doesn’t work for dancers.

3:19 – Why Dancers Lose Hunger Awareness
Busy schedules, physical activity, and diet culture messages.

4:35 – Risks of Ignoring Cues
Underfueling, RED-S, and appetite dysregulation.

5:19 – Learning from Children
How kids naturally regulate hunger and fullness before diet culture intervenes.

6:44 – Reconnecting as Adults
The impact of diet culture and how intuitive eating helps rebuild trust.

7:48 – Five Types of Hunger
Overview of physical, rebound, practical, emotional, and taste hunger.

8:06 – Physical & Rebound Hunger
How the body signals fuel needs and why extreme hunger disrupts fullness.

9:19 – Practical Hunger
Eating proactively to support energy despite missing physical hunger cues.

11:00 – Emotional & Taste Hunger
How emotions and satisfaction influence eating choices.

14:19 – Appetite Regulation
Why missing hunger cues leads to dysregulation and how to restore balance.

17:55 – The Hunger–Fullness Scale
Using this tool to find the middle ground and avoid extremes.

19:10 – Closing & Next Steps
Takeaways, free hunger–fullness guide, and supportive resources.

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.

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