⚠️ Concerned about stress fractures or weak bones? In this episode, Registered Dietitian Rachel Fine shares 5 key steps every dancer needs to strengthen bones, reduce injury risk, and fuel for long-term performance.

Learn how to:

✅ Eat enough to protect bone density and prevent RED-S

✅ Use dietary fats to support hormones and bone strength

✅ Prioritize essential nutrients like calcium, vitamin D, and more

✅ Reframe weight goals to support both health and performance

✅ Know when to seek professional support for bone health

📅 Perfect for: dancers, educators, and parents supporting dancers through injury prevention and long-term wellness.

👉🏼 Read the full blog: https://dancenutrition.com/dancers-and-bone-health/

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Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Bone Health for Dancers

Overview of why bones are critical and the risks dancers face.

0:32 – Meet Rachel Fine, RDN

How Rachel helps dancers use food to support performance and long-term health.

1:10 – Bone as Living Tissue

Understanding bone structure, cells, and minerals that make it a living framework.

1:40 – Peak Bone Mass

Importance of building bone mass by your mid-20s for lifelong strength.

2:28 – Supporting Bone Strength Today

Start with understanding calories and energy needs for optimal bone health.

3:10 – Energy Balance & RED-S

Risks of low energy availability and relative energy deficiency in sport.

3:53 – Working with a Dietitian

How a professional can help ensure sufficient calories, nutrients, and variety.

4:25 – The Role of Fat

Why dietary fat supports hormone production and bone-building.

5:07 – Hormones for Bone Health

Estrogen and testosterone rely on cholesterol and fat for strong bones.

6:17 – Incorporating Fat Into Meals

Strategies for including fats in all meals and snacks.

6:24 – Seeking Licensed Support

Importance of dietitians for medical nutrition therapy and bone injury recovery.

7:28 – Key Nutrients: Calcium & Vitamin D

Sources from dairy, fortified alternatives, leafy greens, eggs, fatty fish.

8:18 – Reconsidering Weight Goals

Focus on set point weight range over idealized dance body standards.

9:00 – Set Point Weight & Bone Health

Why working with professionals helps dismantle fear of weight gain.

10:02 – Summary & Support

Building strong bones is crucial; resources available for dancers struggling with restrictive eating.

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.