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/

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🔔 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.