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.

Food labels and wellness marketing can be incredibly deceptive—especially for dancers. From “clean ingredients” to “guilt-free” snacks and “superfoods,” these catchy claims might seem harmless, but they often fuel food rules, guilt, and even disordered eating. In this episode, Rachel Fine uncovers the most misleading marketing phrases in the wellness world and explains how dancers can make food choices without falling into restriction.

You’ll learn:
✅ 5 common marketing claims that mislead dancers
✅ Why “guilt-free” foods create unnecessary shame around eating
✅ The truth behind “clean ingredients” and “all-natural” labels
✅ Why no food is more “super” than another
✅ How “food freedom” can be misused—and what it really means
✅ Practical ways to make confident, flexible food choices

📅 Perfect for: dancers navigating confusing food labels, parents supporting their dancer’s fueling, and educators teaching dancers how to spot red flags in nutrition marketing.

📖 Read the full blog: https://dancenutrition.com/misleading-marketing/

📲 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 – How Marketing Shapes Food Choices
The influence of marketing on dancers’ perceptions of health and performance.

0:41 – Why Awareness Matters
Introducing today’s goal: spotting misleading food marketing claims.

0:58 – About Rachel Fine, RDN
Helping dancers fuel their bodies without falling for food myths.

1:22 – The Problem with “Shoulds”
How marketing creates rigid, unsupportive eating behaviors.

1:53 – Harmful Effects of Food Marketing
From restrictive rules to the rise of “clean eating.”

2:16 – First Claim: “Only Eat Foods You Can Pronounce”
Why this advice oversimplifies nutrition and ignores food safety.

3:08 – Beyond Nutritional Value
How food processing and additives are tested and regulated.

4:02 – Whole Foods vs. Processed Foods
Breaking down misconceptions about ingredients you can’t pronounce.

4:13 – Second Claim: “Guilt-Free” Foods
Why no food should carry guilt and how this label fuels fear.

5:23 – The Hidden Harm of Guilt-Free Marketing
How these claims reinforce shame around other food choices.

5:57 – Third Claim: “Clean Ingredients”
Why “clean eating” language perpetuates anxiety and food guilt.

7:30 – Fourth Claim: “Superfoods”
Why all foods can be supportive and why “superfood” isn’t regulated.

8:37 – Fifth Claim: “Food Freedom”
How the anti-diet message is being co-opted by restrictive marketing.

9:38 – The Healthy Dancer® Food Flexibility Algorithm
A practical tool for making mealtime decisions beyond buzzwords.

10:46 – Final Takeaways and Next Steps
Encouragement to work with a dietitian and links for dancer nutrition support.

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.

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.

For dancers, self-discipline is often celebrated—but when does it become a double-edged sword? In this episode, Rachel Fine explores the fine line between motivation and perfectionism, showing how rigid control over food, exercise, or body image can fuel burnout and disordered eating.

You’ll learn:
✅ How self-discipline can mask perfectionism and unhealthy habits
✅ Why willpower around food often backfires
✅ Red flags that indicate discipline is no longer serving you
✅ Practical strategies to redirect discipline toward self-care, performance, and joy

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

📲 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: Traits of a Dancer
Self-discipline in training and its link to physical activity.

0:37 – When Self-Discipline Backfires
Perfectionism and misguided ideas of “right” behavior.

1:02 – Meet Rachel Fine, RDN
Helping dancers fuel for performance while supporting body and food relationships.

1:32 – The Difference Between Self-Discipline and Self-Care
How striving for control can lead to burnout and injury.

2:18 – Redefining Self-Discipline
Motivation through self-compassion, not self-control.

2:49 – Self-Discipline and Food
Why willpower often fails and can trigger binge-restrict cycles.

3:42 – Warning Signs of Restrictive Patterns
Who is at risk and when to seek a licensed professional.

4:32 – Red Flags in Dance Culture
Obsessing over weight, calories, ingredients, or exhaustive exercise.

5:01 – Shifting Focus from Control to Joy
Prioritizing social connection, enjoyment, and mental space.

5:25 – Redirecting Self-Discipline
Turning discipline into supportive habits for life and dance.

5:36 – Practical Strategies for Dancers
Sleep, social media breaks, social connections, meal prep, and choice time.

6:18 – Practicing Self-Compassion
Journaling, meditation, and acknowledging uncomfortable growth.

6:41 – Supporting Longevity in Dance
Preventing injury and burnout through mindful habit shifts.

6:49 – Additional Strategies and Resources
Blog, show notes, and further support available.

7:03 – Closing: The Healthy Dancer® Support
Meal strategies and behavioral support for stress-free dance days.

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.

⚠️ Do you find yourself comparing your body to other dancers— or even to your past self?

In this 5-minute booster, Registered Dietitian Rachel Fine shifts the focus away from food and onto body image, reminding us that confidence has less to do with appearance and more to do with mindset. Take 5 minutes to unravel 2 important prompts to consider to boost your body image for the day ahead.

Learn how to:

✅ Recognize why comparisons hurt your body image (and your dancing)

✅ Reframe comparative thoughts with empowering prompts

✅ Avoid the hidden sacrifices of trying to manipulate your body through restriction

📅 Perfect for: dancers, educators, and parents who want to support confidence, resilience, and artistry beyond appearance.

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

📲 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 | What Is Body Image, Really?

Why body image is more about mindset than physical appearance.

0:13 | Welcome Back: Nutrition for Dancers

Rachel Fine shifts the focus away from food and onto dancer body image.

0:36 | How Comparison Shapes Body Image

Why comparing yourself to others in class can harm your confidence.

1:19 | Today’s Focus: Navigating Comparative Thoughts

Practical tools to handle comparison and protect your body image.

1:25 | Two Types of Comparative Thoughts

Comparisons to other dancers vs. comparisons to past versions of yourself.

2:11 | Learning to Navigate, Not Eliminate, Comparison

Why it’s unrealistic to block all thoughts—and what to do instead.

2:22 | Prompt #1: You Don’t Know Their Story

Why comparing to another dancer ignores their unseen struggles.

2:52 | Prompt #2: What Would You Sacrifice?

The risks of manipulating your body through restriction and dieting.

3:20 | The Real Costs of Restrictive Eating

Injury, hormonal instability, concentration struggles, and burnout.

3:32 | Prompt #3: What Would You Gain?

Shifting focus from what you’d lose to what you’d gain in confidence.

3:46 | Food Freedom and Less Guilt

How body image work helps you reduce food guilt and enjoy social eating.

4:00 | Flexibility and Joy Around Food

Why stepping away from rigid rules opens new experiences.

4:14 | Living in the Present Moment

How improving body image frees you from stress about the future.

4:23 | The Bigger Picture of Body Image Work

What dancers truly gain from navigating comparison with compassion.

4:34 | Final Thoughts & Next Steps

Prompts to take with you in the studio and beyond—plus share your tips in the comments.

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 both 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. 

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.

Muscle cramps can stop a dancer mid-performance, leaving you frustrated and in pain. While training, rest, and recovery play huge roles, many dancers wonder: can nutrition help prevent muscle cramping? In this episode, Rachel Fine dives into the science (and myths) behind nutrition for muscle health and offers practical strategies dancers can use to manage cramping on and off stage.

You’ll learn:

✅ Why dancers are prone to muscle cramps during training and performance
✅ The truth about nutrient deficiencies and their role in cramping
✅ Whether tart cherry juice, coconut water, or supplements actually help
✅ How hydration and electrolytes support muscle function
✅ Key foods that provide potassium, magnesium, calcium, and omega-3s
✅ Non-nutrition strategies from footwear to stress management that make a difference

📅 Perfect for: dancers experiencing frequent cramping, parents helping their dancer navigate intense training schedules, and educators looking to support students through performance season.

📖 Read the full blog: http://dancenutrition.com/muscle-cramping/

📲 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 – Can Food Help with Muscle Cramping?
Introducing today’s topic: exploring the relationship between nutrition and muscle cramps in dancers.

0:27 – About Rachel Fine, RDN
Supporting dancers in connecting food choices with performance and well-being.

0:38 – Why Muscle Cramping Matters
The discomfort and disruption cramps cause during class or performance.

1:01 – Beyond Food: Other Key Factors
Training, rest, recovery, and warm-ups as first-line supports.

1:16 – Why Do Muscles Cramp?
Explaining muscle contractions, lactic acid buildup, and overuse.

2:00 – The Role of Overtraining
How repetitive movement and lack of rest increase cramp risk.

2:15 – Nutrient Deficiencies and Electrolytes
Potassium, calcium, and magnesium in muscle function.

2:43 – Diet Culture and Quick Fixes
Supplements, “clean eating,” and the search for simple solutions.

3:08 – What the Research Says
Lack of strong evidence linking specific nutrients or foods to cramp prevention.

3:26 – Tart Cherry Juice & Other Remedies
Mixed evidence and ongoing research on anti-inflammatory foods.

4:00 – Balancing Research with Lived Experience
Why individual approaches differ and the importance of professional support.

4:51 – Food-First Approach
Including potassium-rich foods, hydration, and topical aids like arnica.

5:13 – The Role of Hydration & Electrolytes
Water, coconut water, salty foods, and replenishing losses during intense training.

5:53 – Variety for Nutrient Coverage
Potassium, magnesium, sodium, calcium, vitamin D, and omega-3s for muscle health.

7:11 – Beyond Food: Lifestyle and Recovery
Footwear, surfaces, stress, self-massage, stretching, and professional guidance.

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 both 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. 

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.