Snacking is more than just curbing hunger—it’s about fueling your body for optimal energy, focus, and recovery. For dancers, long rehearsals and back-to-back classes make strategic snacks essential. In this video, Rachel Fine shares a comprehensive guide to snacking for dancers, including timing, balance, and functional options that keep you energized throughout the day. Learn how to choose snacks that support performance while building a positive relationship with food.

You’ll learn:
✅ Why snacking is essential for energy, recovery, and focus
✅ How to build balanced snacks with carbohydrates, protein, and healthy fats
✅ Timing strategies for pre- and post-dance fueling
✅ Functional snack options for quick energy during long rehearsals
✅ Tips for honoring hunger cues and body attunement while snacking

📖 Full blog post here: https://dancenutrition.com/healthy-snacks-for-dancers/

📲 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 Snacks Matter for Dancers
How your snack game can be the missing link to better energy and performance.

0:37 – Meet Rachel Fine, Registered Dietitian Nutritionist
Introducing Rachel and her mission to help dancers fuel for strength and longevity.

0:56 – Why Dancers Struggle to Snack
Unpacking the stigma around snacking and misconceptions about “grazing.”

1:32 – Redefining What a Snack Really Is
How strategic snacking fuels performance and builds a balanced fueling plan.

2:01 – When and How Often to Snack
Why one to five snacks may be necessary depending on rehearsal and performance schedules.

2:47 – The Role of Snacks in Long Dance Days
How snacks fill the gap between meals when full meals aren’t practical.

3:00 – Building an Optimal Snack Plan
Considering timing, convenience, and balance to meet your energy needs.

3:38 – Understanding Dance as Interval Training
How the start-stop nature of dancing impacts your snack choices and energy needs.

4:13 – The Balanced Snack Framework
Start with carbohydrates, then add protein and fat for long-lasting energy.

4:40 – Dancer-Approved Snack Examples
From yogurt and nut butter to chickpeas and chia, Rachel shares quick snack ideas.

5:28 – Timing Snacks Around Dance Classes
When to snack before, during, and after dancing to maintain energy and prevent fatigue.

6:54 – Smart Pre-Dance Snack Choices
Easy-to-digest carbs and protein pairings that won’t cause digestive discomfort.

8:03 – Post-Performance Recovery Snacks
Ideas like chocolate milk, yogurt, and crackers that replenish energy and support recovery.

9:18 – How to Customize Your Snack Routine
Tips for adapting your snacks to your schedule, appetite, and training intensity.

10:51 – Final Recap and Free Snack Resources
Rachel summarizes the keys to balanced snacking and shares free guides and recipes for dancers.

💬 Eating well as a dancer doesn’t have to mean spending a fortune on organic produce or expensive supplements. With smart shopping, flexible meal planning, and a realistic approach to intuitive eating, dancers can fuel their bodies without breaking the bank.

In this episode, Registered Dietitian Rachel Fine shares 10 practical budget-friendly strategies that make healthy eating affordable and sustainable. From shopping seasonal produce to stocking up on pantry staples, you’ll learn how to nourish your body while respecting your wallet.

Learnhow to:
✅ Shop smart with seasonal and frozen produce
✅ Swap proteins and embrace plant-based meals
✅ Build affordable, balanced meals with pantry staples
✅ Use meal prep to save time, money, and reduce waste
✅ Stop stressing about organic vs. conventional foods

📅 Perfect for: dancers, parents, and educators looking for affordable, practical ways to eat well and fuel performance.

👉🏼 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 part you need most!)

0:00 – Why Fruits and Vegetables Matter
How produce helps reduce risk of chronic disease

0:42 – Meet Rachel Fine
Registered dietitian nutritionist for dancers

1:05 – Accessibility and Budget Concerns
Why food costs matter for dancers without steady income

1:50 – Intuitive Eating Misconceptions
Social media portrayals vs. the true goal

2:11 – Intuitive Eating on a Budget
Practical reminders to make it possible

2:29 – Meal Prep and Leftovers
Reducing food waste and saving money

3:01 – Respecting Fullness Cues
Why you don’t have to finish your plate

3:54 – Food Scarcity and Overeating
How past food insecurity impacts present habits

5:01 – Seasonal Shopping Strategies
Save money by choosing produce in season

5:48 – Frozen Produce Benefits
Affordable, long-lasting nutrient-rich options

6:23 – Protein Swaps on a Budget
From chicken thighs to legumes and edamame

7:00 – Affordable Starches and Grains
Buying in bulk for energy and cost savings

7:39 – Coupons and Crock Pot Meals
Extra ways to cut costs while fueling well

8:28 – Pantry Staples That Last
Foods that keep and prevent waste

10:02 – Organic vs. Conventional Produce
Debunking the “Dirty Dozen” marketing myth

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.

For dancers, diet culture can strip the joy out of eating—turning every meal into a math equation full of guilt. But food can be fun AND functional. In this episode, Rachel Fine explains how dancers can incorporate “fun foods” like sweets, fast food, or treats without guilt or restriction.

You’ll learn:

✅ What “fun foods” really are—and why they’re not “bad” or “junk”

✅ How to use intuitive eating tools to build trust with all foods

✅ Why unconditional permission and food neutrality are game-changers

✅ How “fun foods” can fuel your body for rehearsals and performances

✅ How to normalize foods and reduce scarcity mindsets around eating

📅 Perfect for dancers healing from restrictive eating, diet culture pressures, or disordered eating patterns.

📖 Read the full blog: https://dancenutrition.com/what-are-fun-foods/

📲 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: Restrictive Eating & Fun Foods
How restrictive eating creates stress and anxiety around food.

0:30 – A Dietitian Nutritionist for Dancers
Rachel Fine introduces herself and her work with dancers to rebuild their relationship with food.

1:02 – Defining Fun Foods
Fun foods as less nutrient-dense items like sweets, desserts, or greasy foods, and how it varies by dancer.

1:51 – Fun Foods vs. Nutrient-Dense Foods
Fun foods are not inherently bad; nutrient-dense foods can also be fun.

2:27 – Fun Foods ≠ Unhealthy Foods
The term is a temporary tool to reduce guilt and food shame.

3:29 – Food Neutrality & Relabeling
Using “fun foods” as a step to foster a positive relationship with all foods.

4:20 – Integrating Fun Foods Proactively
Proactive and intuitive fueling ensures baseline nourishment before adding fun foods.

5:21 – Tools to Support Fun Foods
Unconditional permission, food neutrality, food flexibility, and focusing on patterns over time.

6:32 – Mindful Eating & Hunger-Fullness Cues
Incorporating fun foods daily, not as cheat days, to prevent cycles of control and restriction.

7:36 – Accessibility & Scarcity Mindset
How holidays or rare foods can create scarcity mindset and affect eating behaviors.

8:30 – Removing the Glorification
Making fun foods accessible throughout the year to normalize eating to comfortable fullness.

8:54 – No Upper Limits or Moderation Rules
Avoiding arbitrary limits and moderation terms that reinforce scarcity thinking.

9:03 – Fast Foods & Travel
Using energy-dense, accessible foods while touring or traveling.

10:23 – No Right or Wrong Choice
Choosing foods based on accessibility and context rather than rigid external rules.

10:49 – Recap & Tools to Reintroduce Fun Foods
Fun foods as a temporary tool, with mindful eating, food flexibility, and gentle nutrition.

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 Dancer’s Guide to Digestive Health: Bloating, gas, and stomach discomfort can throw off a dancer’s day—and for those recovering from disordered eating, it can feel even more overwhelming. In this episode, Rachel Fine breaks down functional digestive disorders, common misconceptions like “leaky gut,” and how diet culture often hijacks our experience of fullness.

You’ll learn:
✅ How to distinguish normal fullness from digestive discomfort
✅ Why elimination diets can do more harm than good
✅ Practical strategies to support digestion, reduce stress, and nourish your gut
✅ Gentle, food-first interventions to help dancers feel comfortable and energized

📖 Read the full blog: https://dancenutrition.com/bloat-digestive-health/

📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe on YouTube: Nutrition for Dancers
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

📅 Perfect for: dancers navigating stomach discomfort, those recovering from disordered eating, or anyone struggling with food-related anxiety and bloating. 

Timestamps ⬇️ (skip to the part you need most!)

0:00 – Introduction: Bloating and Dancer Nutrition
Overview of digestive discomfort and common concerns dancers face.

0:12 – Meet Rachel Fine, RDN
Supporting dancers’ performance and mental/emotional well-being through nutrition.

1:00 – What Is Bloat?
Understanding bloating, functional digestive disorders, gas, constipation, and diarrhea.

1:43 – IBS vs. Other Digestive Disorders
Differentiating functional digestive disorders from conditions like celiac or colitis.

2:08 – Causes of Functional Digestive Disorders
Overeating, stress, prolonged antibiotic use, and links to disordered eating.

2:26 – Disordered Eating and Digestive Health
Statistics connecting eating disorders with functional digestive disorders.

4:00 – The Spike in Digestive Discomfort Among Dancers
How restrictive eating behaviors correlate with chronic digestive issues.

4:18 – Elimination Diets: Risks and Considerations
Why eliminating foods without a medical need can be harmful.

5:24 – Stop Confusing Fullness with Bloat
Relearning physical cues of fullness and the normalcy of temporary discomfort.

6:48 – When Is Bloat a Problem?
Seeking support from gastroenterologists and dietitians; knowing when professional help is needed.

8:00 – Red Flags Around Food Avoidance
Avoid blanket restrictions like gluten, dairy, or sugar to prevent disordered eating.

8:35 – Food & Mood Journaling
Tracking patterns, timing, and activities to identify contributors to digestive discomfort.

9:41 – Lifestyle Factors
Stress management, consistent fueling, and avoiding overexercising to support digestion.

10:26 – Nutrient-Rich Foods for Digestive Health
Importance of prebiotics, sprouted grains, cooked fruits/veggies, and warm teas for easier digestion.

12:19 – Professional Support and Next Steps
Working with a dietitian to develop consistent eating patterns and alleviate discomfort.

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 suspect a dance friend might be struggling with disordered eating or an eating disorder? It can be challenging to know how to help without saying the wrong thing, but avoidance can make things worse. In this episode, Rachel Fine breaks down practical and compassionate ways to support a friend while respecting boundaries and encouraging professional help.

You’ll learn:

✅ How to educate yourself about disordered eating before approaching a friend

✅ Picking the right time, place, and language for a sensitive conversation

✅ Using empathy, compassion, and relatability without sounding accusatory

✅ Why giving resources—not advice—is the most helpful way to support

✅ When and how to raise concerns with trusted adults or studio leadership

📅 Perfect for: dancers who want to support a friend, parents or guardians seeking guidance, and educators or studio staff aiming to foster a safe and supportive environment.

📖 Read the full blog: https://dancenutrition.com/eating-disorders-help-a-friend/

📲 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: Concerned About a Friend
Addressing what to do if you suspect a dance friend is struggling with food or body image.

0:14 – A Dietitian For Dancers
Rachel Fine introduces herself and her role supporting dancers’ nutrition and wellbeing.

0:48 – Shifting Focus to Friends
Moving from personal tips to guidance for supporting a friend with potential struggles.

1:18 – Fear of Bringing Up Food Topics
Most dancers and parents worry about “saying the wrong thing” and avoiding the topic.

1:46 – Disordered Eating Spectrum
Distinguishing diagnosed eating disorders from disordered eating and the spectrum of experiences.

2:31 – Vulnerability in Dance Culture
Comparative mindset and restrictive messages are common in dance culture.

2:54 – Your Role: Dos and Don’ts
Introducing important guidelines for supporting a friend effectively.

3:10 – Educate Yourself First
Learn the signs, risks, and behaviors of disordered eating before approaching a friend.

3:46 – Red Flags & Resources
Spot warning signs like social withdrawal and access credible, expert information.

4:44 – Choosing the Right Time & Place
Tips for private, distraction-free settings to discuss sensitive topics.

5:41 – Expressing Concerns with Empathy
Use “I” statements, avoid accusatory language, and listen without judgment.

6:19 – Sharing Experiences Safely
Relate to dance culture pressures without mentioning weight or calorie targets.

7:00 – Offer Resources, Not Advice
Encourage professional help from RDNs or mental health practitioners rather than giving advice.

8:01 – Respect Privacy & Boundaries
Understand recovery is personal; suggest workshops or guidance when appropriate.

9:00 – Bottom Line: Compassion & Support
Supporting a friend requires empathy, education, and listening, but you cannot solve another dancer’s struggles alone.

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.

Ever wondered if intermittent fasting could benefit dancers—or if it’s just another restrictive diet in disguise? While some claim it boosts energy and focus, the reality is more complicated. For dancers, intermittent fasting may do more harm than good. In this episode, Rachel Fine breaks down the research and explains why fueling consistently throughout the day is critical for both performance and well-being.

You’ll learn:
✅ What intermittent fasting actually is (and the most common methods)
✅ Why research doesn’t support intermittent fasting as superior to other diets
✅ The 4 major reasons intermittent fasting can be harmful for dancers
✅ How fasting impacts energy, focus, and digestive health
✅ Why intuitive eating is the opposite of intermittent fasting
✅ A dancer-specific approach to fueling for performance without restrictive rules

📅 Perfect for: dancers considering intermittent fasting, parents and educators supporting dancer nutrition, and anyone curious about how different eating patterns impact performance.

📖 Read the full blog: https://dancenutrition.com/intermittent-fasting-dancers/

📲 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: Can Dancers Benefit from Intermittent Fasting?
Overview of the question, clickbait claims, and research context.

0:31 – Meet Rachel Fine
Registered dietitian and founder of To the Pointe Nutrition, specializing in dancer health and nutrition.

1:04 – Why Intermittent Fasting is Popular
Discussion of energy, focus, and cognitive benefits often cited in trending headlines.

1:52 – Disclaimer: Religious Fasting
Considerations for dancers with disordered eating or during religious fasting periods.

2:38 – What is Intermittent Fasting?
Definition, protocols, and common misconceptions about this eating pattern.

3:23 – Why Dancers Try Intermittent Fasting
Cognition, energy, and body image reasons, especially before performance season.

4:05 – Research Limitations
Small sample sizes, short-term studies, and lack of evidence for athletic or dance populations.

5:14 – Caloric Sufficiency vs. Practicality
Even if calories are met, intermittent fasting can be restrictive and challenging for dancers.

6:01 – Energy Needs and Glycogen Use
How dancers rely on carbohydrates for quick movement and the importance of replenishing glycogen.

7:23 – Meal Timing Matters
Skipping post-performance recovery or breakfast can compromise energy and performance.

8:09 – Psychological Challenges
Restrictive rules increase obsessive thoughts, cravings, and mental stress around food.

9:11 – Digestive “Breaks” Myth
Sleep acts as a natural fast; rigid fasting schedules aren’t necessary for digestion.

10:32 – Flexible, Supportive Meal Planning
Working with a dietitian ensures meals/snacks support energy, cognition, and long-term health.

11:37 – Intuitive Eating as the Goal
Prioritizing baseline nourishment and flexible fueling techniques over strict fasting.

12:58 – Bottom Line
Intermittent fasting is not recommended for dancers; it can reduce energy, increase brain fog, and impede glycogen replenishment.

Weighing yourself might feel like a helpful tool, but for dancers, the scale can do more harm than good. Body weight doesn’t define health or performance potential, and frequent weighing often fuels restrictive habits, guilt, and anxiety around food. In this video, Rachel Fine explains why dancers should stop relying on the scale and how to shift focus toward building body attunement, intuitive eating, and a supportive relationship with food.

You’ll learn:
✅ Why body weight is not an accurate measure of health or performance
✅ How diet and wellness culture perpetuate reliance on scales and tracking
✅ The risks of body checking and obsessive food monitoring
✅ How to build a “Body of Evidence” to evaluate habits without weighing
✅ Practical ways to honor hunger, fullness, and energy needs while dancing

📖 Full blog post here: https://dancenutrition.com/stop-weighing-and-tracking/

📲 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 Only “Rule” That Matters: Step Off the Scale
Why dismantling food and body rules begins with letting go of the number on the scale.

0:40 – Meet Rachel Fine, Registered Dietitian Nutritionist
Rachel introduces her mission to help dancers build a healthier relationship with food and body.

1:01 – Why Dancers Should Stop Weighing Themselves
How diet and wellness culture normalize weight tracking—and why it’s harmful.

1:52 – The Problem with Weight Tracking & Calorie Counting
Why relying on external measures distances dancers from internal body trust.

2:13 – Reasons to Step Off the Scale
How weight fails to reflect capability, performance potential, or health.

2:55 – Understanding Your Set Point Weight
What your body’s “happy weight” means—and why fighting it works against you.

4:02 – Why Daily Weight Fluctuations Don’t Matter
The impact of hydration, digestion, hormones, and muscle on day-to-day weight shifts.

4:49 – The Fear of Not Tracking Weight
How control, comfort, and fear of “letting go” keep dancers stuck in harmful patterns.

5:52 – The Hidden Harm of Body Checking
Recognizing body-checking behaviors and how they perpetuate disordered eating.

7:24 – How to Move Past the Scale
Swapping surveillance with curiosity and rebuilding trust through hunger and fullness cues.

8:21 – A Dietitian’s Role in the Process
Why professional guidance supports nourishment, attunement, and long-term healing.

8:51 – Redefining What It Means to Be “On Track”
How to replace weight goals with meaningful performance and mindset goals.

10:00 – Tracking Progress Without the Scale
Using mindful eating, mood, and energy levels as true indicators of growth.

11:45 – Reconnecting with Joy in Dance and Movement
Learning to move for joy, not punishment—and protecting against burnout.

12:27 – Final Reflections & Encouragement for Dancers
Rachel’s personal insight, encouragement, and next steps for continued support.

🥤 From juice cleanses to expensive powders, detoxes are marketed as quick fixes for energy, digestion, and “resetting” your body. But here’s the truth: your body already has a built-in detox system—your liver, kidneys, lungs, and skin. In this episode, Registered Dietitian Rachel Fine breaks down why dancers don’t need cleanses and what to do instead.

Learn how to:✅ Understand why cleanses can harm performance, recovery, and health✅ Spot the risks of detox culture in dance✅ Support your body’s natural detox systems with real food + hydration

📅 Perfect for: dancers who feel pressured to “reset” after holidays, breaks, or indulgent meals—and want a healthier, science-based alternative.

👉🏼 Read the full blog: https://dancenutrition.com/cleanse-and-detox/
📲 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 – Should Dancers Do Detoxes or Cleanses?Breaking down myths about “ridding toxins” from the body.

0:14 – About Rachel Fine, RDNRegistered dietitian nutritionist supporting dancers with food and performance.

0:47 – Nutrition Beyond Food ChoicesBuilding both fueling habits and a supportive relationship with body image.

1:05 – Why Detoxes Appeal to DancersCleanses and juice fasts marketed heavily around New Year and performance prep.

1:50 – Unrealistic Expectations in Dance CultureFood and body ideals that push dancers toward extreme behaviors.

2:31 – When Dancers Turn to DetoxesCommon triggers like holidays, indulgent foods, or upcoming seasons.

2:45 – What Does “Detox” Really Mean?Exploring the claims behind juices, teas, and “cleansing” regimens.

3:37 – The Truth About the Body’s Detox SystemHow the liver, kidneys, lungs, and skin naturally excrete waste.

5:56 – Supportive Daily Habits Instead of DetoxesHydration, fiber-rich foods, fruits, veggies, and antioxidants.

7:04 – Key Takeaway: No Detox NeededNatural body systems already remove waste; food can support the process.

7:34 – The Downfalls of Detoxes and CleansesCalorie restriction, nutrient gaps, and performance declines.

9:22 – Risks of Nutrient DeficiencyWhy food-first is always better than supplements pushed by detox programs.

9:54 – Impacts on Strength, Endurance, and RecoveryRestrictive regimens compromise energy, muscle repair, and injury prevention.

10:23 – Disordered Eating RisksHow detoxes perpetuate food fixation, restriction, and unsafe practices.

12:30 – Final Thoughts + The Healthy Dancer® Diet Detox ChallengeFree 5-day program to detox from diet culture, not 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.

Stress and fatigue are common in a dancer’s life, from intense schedules to auditions and performances. Chronic stress can impact energy, focus, immune function, and even increase the risk of injury. In this video, Rachel Fine explains the roots of stress and fatigue in dancers, how it relates to food and nutrition, and practical strategies to maintain both mental and physical well-being.

You’ll learn:
✅ What stress is and how it affects a dancer’s body and performance
✅ Common sources of stress and fatigue in dance training
✅ How under-fueling and disrupted sleep contribute to exhaustion
✅ Practical ways to reduce stress-eating and support energy levels
✅ Tools for building recovery, rest, and mental resilience

📖 Full blog post here: https://dancenutrition.com/stress-and-fatigued/

📲 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 Stress Turns into Fatigue
How overwhelm makes it hard for dancers to get through classes and rehearsals.

0:33 – The Connection Between Stress and Performance
Why fatigue, overwhelm, and burnout can all stem from unmanaged stress.

0:47 – Meet Rachel Fine, Registered Dietitian Nutritionist
Rachel introduces her work helping dancers fuel for performance and resilience.

1:17 – What Stress Really Is
Understanding how the body responds to physical, mental, and emotional stressors.

2:26 – The Two Main Types of Stress in Dance
Breaking down physical stress from training and mental stress from pressure and comparison.

3:31 – How Stress Impacts a Dancer’s Body
Exploring the fight-or-flight response and the roles of cortisol and adrenaline.

4:56 – When Stress Becomes Chronic
The effects of prolonged cortisol exposure on digestion, immunity, and menstrual health.

5:19 – Signs of Stress Overload in Dancers
Loss of appetite, poor stamina, irritability, and overreliance on caffeine.

5:47 – Common Stressors in a Dancer’s Life
Overtraining, lack of recovery, and inadequate fueling as hidden causes of burnout.

7:34 – The Stress of Under-Fueling
How skipped meals, diet culture, and busy schedules amplify overwhelm and fatigue.

8:44 – The Role of Body Image and Perfectionism
How unrealistic standards and social media pressure add to mental strain.

9:41 – Red Flags of Burnout and Overwhelm
Mental fog, anxiety, exhaustion, and disproportionate emotional reactions.

11:08 – The Truth About “Adrenal Fatigue”
Debunking this wellness buzzword and explaining why it lacks scientific support.

13:26 – When Stress Leads to Emotional Eating
Why turning to food for comfort is normal—and how restriction often fuels it.

14:47 – Fueling Strategies to Cope with Stress
Rachel’s steps for proactive fueling, journaling, social media boundaries, and prioritizing rest.

16:38 – Why Carbs, Sleep, and Recovery Matter
The essential role of carbohydrates and rest in managing fatigue and cravings.

17:49 – Final Thoughts & Encouragement for Dancers
How to nourish your body and mind through stress while staying balanced and supported.

Ever worry about whether you’re drinking enough water—or maybe you’ve been told to follow strict hydration rules that feel unrealistic? For dancers, hydration isn’t just about health—it directly impacts flexibility, stamina, focus, and injury prevention. In this episode, Rachel Fine breaks down what dancers really need to know about hydration, without the obsession.

You’ll learn:

✅ Why thirst cues alone aren’t reliable during rehearsals and intensives

✅ Common signs of dehydration dancers should watch for

✅ How sweat, protein intake, and environment impact hydration needs

✅ A simple guide for what, when, and how much to drink before, during, and after dance

✅ The truth about sports drinks, coconut water, and homemade options

✅ Practical strategies to stay hydrated without rigid tracking or food guilt

📅 Perfect for: dancers heading into long rehearsals, summer intensives, or anyone wanting a flexible, dancer-specific approach to hydration.

📖 Read the full blog: https://dancenutrition.com/hydration-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 – Fear of Water Breaks
Why some dancers avoid hydration in class.

0:14 – Meet Rachel Fine, RDN
Introduction and mission for dancer nutrition.

0:52 – Why Water Matters
Hydration’s role in metabolism, digestion, and energy.

1:20 – The Cost of Dehydration
Fatigue, cramps, concentration issues, overheating.

2:01 – Lack of Clear Guidelines
Why hydration recs for dancers are different from athletes.

3:01 – Nutrition Without Obsession
Hydration as self-care, not self-control.

3:25 – Proactive vs. Reactive Hydration
Why dancers can’t always rely on thirst cues.

4:16 – Studio Culture & Restriction
Rules, bathroom fears, and discouraged water breaks.

4:55 – Self-Assessment Tools
Urine color and volume as hydration indicators.

6:00 – Athlete Guidelines Adapted for Dancers
Hydrating before, during, and after class.

7:41 – Hydrating During Dance
Small, frequent sips and adding carbs for longer sessions.

8:20 – Electrolytes Explained
Sodium, potassium, chloride, and their importance.

9:19 – Sports Drinks & Alternatives
When Gatorade, coconut water, and snacks are helpful.

10:06 – Recovery Hydration After Class
Optimal rehydration windows, milk, and chocolate milk.

12:01 – Key Takeaways & Final Tips
Reusable bottles, proactive planning, sports drink cautions.

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.