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.

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.

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.

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.

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.

Time stamps:

Perfectionism may seem like a motivator in the studio, but for many dancers, it becomes a roadblock—fueling burnout, self-criticism, and even disordered eating. In this episode, Rachel Fine, joined by licensed psychotherapist (and former dancer) Amy Pope-Lantham, breaks down why dancers struggle with perfectionism and how to shift from all-or-nothing thinking to balance and joy in training, nutrition, and life.

You’ll learn:

✅ What perfectionism is and why dancers are especially vulnerable

✅ How an all-or-nothing mindset impacts performance, food, and body image

✅ Strategies to identify perfectionist triggers and reframe critical thoughts

✅ The importance of focusing on progress—not just lofty end goals

✅ Practical tools to build flexibility with both food and dance training

✅ Why self-compassion is key to dismantling perfectionistic thinking

📅 Perfect for: dancers who struggle with never feeling “good enough,” parents supporting dancers navigating high expectations, and educators working to create healthier studio environments.

📖 Read the full blog: https://dancenutrition.com/managing-perfectionism/

📲 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: Perfectionism in Dancers
Exploring the journey of recovering from perfectionism and why it’s a constant process.

0:32 – The Role of Food and Performance
How myths, antiquated ideals, and diet culture impact dancers’ eating habits and performance.

1:02 – Why Dancers Are Vulnerable to Perfectionism
Studio culture, competitive environments, and high-intensity expectations that shape perfectionist tendencies.

1:49 – Identifying Absolute Thinking
Recognizing all-or-nothing thoughts like “I must eat perfectly” or “I’ll never be happy unless I succeed.”

2:35 – Origins of Perfectionist Thoughts
How early studio experiences, teacher feedback, and peer reinforcement influence perfectionism.

3:47 – Examples of Unhelpful Thoughts
Common perfectionist beliefs about food, performance, and appearance that can harm health and growth.

4:27 – Personal Triggers and Reflection
Using self-inquiry to identify patterns, procrastination, reassurance-seeking, and over-practicing behaviors.

5:58 – Fact-Checking Your Beliefs
Assessing whether behaviors and thoughts truly support improvement or are driven by perfectionism.

6:20 – Compassionate Curiosity
How to approach yourself with the same empathy and kindness you’d show a friend or child.

6:44 – Practicing Flexibility
Exposure work with a mental health practitioner to reduce fear around foods, body image, and performance.

7:32 – The Comfort of Control
Understanding why perfectionism feels safe and how it manifests in food and dance behaviors.

8:04 – Experiencing Discomfort Purposefully
Challenging control with unmeasured portions, eating meals prepared by others, or experimenting with recipes.

9:13 – Building Tolerance to Imperfection
How exposure exercises gradually help reduce anxiety around food, performance, and studio expectations.

9:27 – Seeking Professional Support
The benefits of combining mental health therapy and dietitian guidance for overcoming perfectionism.

💬 Fat has long been misunderstood— from fear of weight gain to trendy high-fat diets. But for dancers, fat is essential: it fuels energy, supports hormones, aids vitamin absorption, and keeps your body performing at its best. In this episode, Registered Dietitian Rachel Fine breaks down the truth about fat in a dancer’s diet, including types of fat, common myths, and how to include it in a balanced way for performance and overall health.

You’ll walk away knowing how to:
✅ Include essential fats without guilt or fear

✅ Balance fat with carbs and protein for optimal performance

✅ Choose foods that support energy, recovery, and artistry

✅ Understand why fat restriction can harm both body and performance

📅 Perfect for: dancers confused by mixed messages about dietary fat who want evidence-based guidance for fueling their bodies effectively.

👉🏼 Read the full blog: https://dancenutrition.com/can-dancers-eat-fat/

📲 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: Dietary Fat

Why fat has been vilified for over a century and why it matters for dancers.

0:35 – About Rachel Fine, RDN

Supporting dancers in building a clear, non-restrictive approach to nutrition.

0:44 – Today’s Focus: Fat as a Macronutrient

How confusion around fat and health impacts dancers.

1:02 – Where the Fear Began

The American Heart Association and the link between fat and heart disease.

1:28 – Keto Diets and Dancers?

Why Rachel does not recommend restrictive high-fat diets for dancers.

2:01 – Food Fear, Guilt, and Weight Cycling

How restrictive dieting leads to food stress and disordered eating risks.

2:22 – Why Yo-Yo Dieting Hurts Dancers

Connections to bone density, metabolism, and overall health.

3:16 – Nutrition Research Basics

Observational studies, limitations, and how findings are misused.

4:22 – 2018 Systematic Review on Heart Disease

Why evidence linking fat intake and heart disease is still inconclusive.

5:02 – Association vs. Causation

How restrictive eating is more harmful than balanced fat intake.

6:00 – Benefits of Fat for Dancers

Vitamin absorption, hormone health, bone strength, and satiety.

7:27 – Saturated vs. Unsaturated Fats

Breaking down different types of fats and their impact on the body.

8:58 – Omega-3s, Omega-6s, and Inflammation

Why these essential fats matter for dancers’ recovery and performance.

10:42 – Fat and Cholesterol

How weight cycling and restrictive eating may harm cholesterol more than fat itself.

12:24 – Gentle Nutrition Strategies

Practical tips for including fats in a balanced dancer meal plan.

14:15 – Mediterranean Diet & Accessibility

Why even “healthy” diets can become restrictive if misused.

14:24 – Easy Tips for Boosting Healthy Fats

Simple, budget-friendly ways dancers can add fats to meals and snacks.

15:12 – Final Takeaways

Recap of fat’s role in performance, balance, and food flexibility.

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.

A new dance season brings excitement, fresh opportunities, and new goals—but also unique challenges. From class placements and Nutcracker auditions to navigating social media pressures and food expectations, dancers often face overwhelm at the start of the year. In this episode, Rachel Fine breaks down how to set realistic expectations and transform them into supportive goals that fuel both your performance and well-being.

You’ll learn:
✅ Why unrealistic food and body expectations derail progress
✅ How to spot harmful standards around “clean” eating and body image
✅ Practical ways to make goals SMART (specific, measurable, attainable, relevant, timely)
✅ The role of flexible meal planning and mindful eating in building food confidence
✅ How to prioritize performance goals without falling into burnout
✅ 10 inspirational strategies to set yourself up for success this season

📅 Perfect for: dancers preparing for a new year of training, parents supporting their dancer’s growth, and educators helping students manage expectations while building resilience.

📖 Read the full blog: https://dancenutrition.com/successful-new-dance-season/

📲 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 – A New Season Begins
Fresh starts in school, programs, or contracts bring both excitement and challenges.

0:29 – Today’s Focus
How to make this your strongest dance season yet.

1:15 – The Stress of Fresh Starts
New choreography, placements, and auditions can create pressure.

1:54 – Returning After a Break
Why dancers feel anxious about “getting back into shape.”

2:23 – Expectations vs. Goals
The key differences and why it matters for dancers.

3:33 – Food Expectations in Dance
How “clean eating” and rigid rules set dancers up for burnout.

4:14 – Body Expectations
The exclusion built into the idea of an “ideal dancer’s body.”

4:56 – Work Ethic Expectations
The pressure of hustle culture and difficulty resting.

6:13 – Re-evaluating Expectations
How studio or company culture shapes your season.

7:08 – Building Resilience
Creating your own “shield of armor” in toxic environments.

8:19 – Social Media Pressures
How Instagram skews body ideals, food, and intuitive eating.

10:23 – The Journey of A Supportive Relationship with Food
Why building trust with food takes time and practice.

12:12 – Overeating as Part of the Process
Normalizing slip-ups on the path to a healthier food relationship.

13:26 – Productive Expectations
When healthy standards can motivate and guide manageable goals.

16:38 – SMART Goals for Dancers
How to set specific, realistic, and sustainable goals for the season ahead.

Ever wondered how food journaling differs from meal planning—and when each tool is actually helpful for dancers? Many dancers use meal planning to stay fueled, but journaling can offer insight into patterns, triggers, and emotional connections with food. In this episode, Rachel Fine explains how to use food journaling as a supportive, non-restrictive tool for building body attunement and self-trust.

You’ll learn:

✅ The difference between meal planning and food journaling

✅ When meal planning supports energy and performance

✅ How food journaling fosters mindfulness and awareness

✅ Situations when journaling may become problematic

✅ How to approach a food journal positively, without judgment

✅ Practical tips for integrating journaling into an intuitive eating framework

📅 Perfect for: dancers looking to build mindful eating habits, parents and educators supporting dancers’ nutrition, and anyone working to strengthen their relationship with food while fueling high-intensity training.

📖 Read the full blog: https://dancenutrition.com/food-journaling/

📲 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: Should Dancers Track Food?
Opening question and overview of the topic.

0:16 – A Dietitian Nutritionist for Dancers
Rachel Fine introduces herself and her approach to non-restrictive eating for dancers.

1:02 – Intuitive Eating & The Healthy Dancer® Framework
Rebuilding body attunement, hunger, fullness, and satisfaction cues.

1:45 – Misconceptions About Intuitive Eating
Clarifying what intuitive eating is and isn’t for dancers.

2:43 – Prioritizing Body Needs Over Rules
Moving away from external food rules, calorie counts, and rigid regimens.

3:41 – Common Challenges Dancers Face
Busy schedules, overactivity, and history of restrictive eating can make intuitive eating difficult.

4:01 – Food Journaling: An Overview
Introducing the concept of food journaling vs. meal planning.

4:32 – Meal Planning vs. Food Journaling
Differences, benefits, and examples for dancers’ schedules and budgeting.

5:14 – Food Journaling Defined
Tracking what, when, and sometimes how much a dancer eats, including patterns and emotional states.

6:00 – Benefits of Food Journaling
Using it as a tool for exploration, mindful eating, and identifying fullness cues.

6:32 – Risks of Food Journaling
Potential for obsessive tracking, calorie/macro counting, and restrictive behaviors.

7:04 – Using Journals for Pattern Recognition
Identifying functional digestive patterns and emotional responses to food.

8:34 – Food Journaling as a Temporary Tool
Focusing on exploration, reconnecting with hunger/fullness, and building body attunement.

9:31 – Guidelines for Healthy Journaling
Using journals for baseline nourishment, identifying patterns, and working with a dietitian.

11:15 – Next Steps & Support
Encouraging dancers to reach out to a registered dietitian nutritionist for safe journaling practices.

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.