⚠️ Tired of feeling trapped by calorie counting? In this episode, Registered Dietitian Rachel Fine shares actionable steps to help dancers break free from the mental tally and embrace a more intuitive approach to eating.

Learn how to:
✅ Stop relying on external numbers to guide your eating
✅ Rebuild trust with your hunger and fullness cues
✅ Shift from restriction to joyful, sustainable fueling

📅 Perfect for: dancers, educators, and parents supporting dancers navigating diet culture and restrictive eating habits.

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Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Counting Calories in DanceWhy dancers gravitate toward calorie counting and the perceived sense of control.

0:32 – About Rachel Fine, RDNSupporting dancers to use food in a nourishing, non-restrictive way.

1:00 – Why Dancers Count CaloriesOffering predictability and structure amid uncertainty in dance careers.

1:47 – Calorie Counting as a Diet Culture ToolHow it’s promoted to manipulate weight, shape, or size.

2:42 – Risk #1: UnderfuelingCounting calories can prevent dancers from meeting their metabolic and physical needs.

3:04 – Risk #2: Gateway to Disordered EatingOne in four dieters may develop a clinical eating disorder; heightened in dance culture.

3:50 – Sacrifices of Calorie CountingLoss of food enjoyment, mental space, intuitive hunger cues, and psychological well-being.

5:06 – How to Stop Counting CaloriesRecognizing it’s a gradual process; intuitive eating may not be immediately accessible.

6:18 – Step 1: Proactively Remove or Hide ToolsApps, websites, or watches used for counting should be moved or deleted.

7:18 – Step 2: Seek Professional SupportA registered dietitian can provide baseline calorie awareness to prevent underfueling.

7:35 – Step 3: Be Patient with the ProcessRebuilding trust in hunger cues and unlearning diet messaging takes time.

9:00 – Step 4: Compassionate CuriosityReflecting on how calorie counting started and replacing it with supportive behaviors.

10:47 – Step 5: Fact-Check ThoughtsIdentify triggering thoughts, like fear of weight gain, and challenge them constructively.

12:10 – Step 6: Embrace Intuitive EatingFocus on hunger/fullness cues, flexible structure, and baseline nourishment.

13:27 – Step 7: Mindful Eating & Long-Term SupportSlow down, enjoy meals, and build sustainable, supportive fuel habits for performance and well-being.

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.