For many dancers, the ultimate goal in recovery is to feel “normal” around food—without rigid rules or diet-culture pressure. Intuitive eating can be a powerful framework, but it’s not always the first step. In this episode, Rachel Fine explores what intuitive eating really means for dancers, how it differs from a carefree or “anything goes” approach, and how to know if you’re ready for this stage of healing.

You’ll learn:

✅ Why intuitive eating requires a foundation of nourishment and stability

✅ Signs that you’re ready to move beyond flexible meal planning

✅ The 5 truths dancers should consider before eating intuitively

✅ Why “honor your hunger” and “feel your fullness” can be tricky for dancers

✅ How self-compassion—not self-ridicule—is key to sustaining progress

✅ Practical steps to challenge diet culture while supporting your body and performance

📅 Perfect for: dancers transitioning away from rigid food rules, those questioning if intuitive eating is right for them, and anyone working to heal from disordered eating or diet culture.

📖 Read the full blog: https://dancenutrition.com/healing-from-diet-culture/

📲 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: Moving Away from Restrictive Eating
Overview of the journey toward a supportive, intuitive approach to food for dancers.

1:16 – Defining “Normal” Eating for Dancers
Prioritizing nourishment without guilt, stress, or anxiety while maintaining flexibility.

2:27 – The Impact of Diet Culture
Why dancer diet culture makes building a supportive relationship with food challenging.

3:10 – Dismantling Diet Culture
Learning to navigate and dismantle diet culture messages rather than hiding from them.

3:42 – Signs of a Supportive Relationship with Food
Recognizing hunger and fullness cues, practicing self-compassion, and using food as one of multiple coping tools.

5:40 – Trust & Flexibility Around Food
Being able to enjoy previously restricted or indulgent foods without stress.

6:08 – Preparing for Intuitive Eating
Why foundational self-reflection and healing from diet culture are essential before trying intuitive eating.

6:43 – The Healthy Dancer® Program
Overview of the program supporting dancers in building confidence and a supportive relationship with food.

7:38 – Carefree Eating?!
Why a flexible approach doesn’t mean ignoring nutrition or relying solely on intuitive cues.

9:02 – Intuitive Eating as a Tool
Integrating intuitive eating alongside flexible meal planning, food neutrality, and food flexibility.

9:20 – Readiness Check: 5 Key Considerations
Understanding if you’re ready to transition from structured plans to a more intuitive approach.

9:53 – Key Identifier 1–3: Weight & Appetite
Not actively restoring or micromanaging weight and experiencing regulated hunger and fullness.

12:44 – Key Identifier 4–5: Prioritizing Nourishment & Self-Compassion
Commitment to nourishment and replacing self-ridicule with self-compassion.

14:08 – Support & Next Steps
Encouragement to work with a registered dietitian and learn more through 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.