🍪 Cravings get a bad reputation in dance culture—often framed as weakness or lack of discipline. But the truth? Cravings are one of the most direct ways your body communicates what it needs. In this episode, Registered Dietitian Rachel Fine explains why cravings happen, what they really mean, and how to respond without falling into the restrict-binge cycle.

Learn how to:
✅ Understand the biological + emotional roots of cravings✅ Recognize what cravings are actually telling your body✅ Respond to cravings without guilt, fear, or the all-or-nothing mindset

📅 Perfect for: dancers ready to heal their relationship with food while still supporting performance, energy, and artistry.

👉🏼 Read the full blog: https://dancenutrition.com/navigate-cravings-while-intuitive-eating/

📲 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: Cravings in DancersWhy cravings feel confusing and whether to honor or ignore them.

0:29 – About Rachel Fine, RDNRegistered dietitian nutritionist supporting dancers with non-restrictive fueling.

0:57 – The Misconception About Intuitive EatingWhy social media makes it look like intuitive eating is all desserts.

1:52 – The Role of “Off-Limits” Foods
How diet culture labels certain foods as bad, fueling cravings.

2:35 – The All-or-Nothing Mindset
Scarcity mentality and cycles of control versus loss of control around food.

3:30 – What Is a Craving?
Understanding cravings as strong desires shaped by biology and hormones.

3:52 – Biological Triggers of CravingsHow leptin and NPY increase cravings for carbs and fats.

4:18 – Common Causes: Restriction, Sleep, and Menstrual CyclesWhy dieting, lack of sleep, and hormonal changes drive cravings.

5:03 – Cravings as CommunicationWhy cravings are the body’s way of signaling needs, not a weakness.

6:11 – First Steps: Meeting Energy NeedsHow underfueling intensifies cravings and why consistent meals matter.

7:31 – When Restrictive Past Habits Still LingerHow old food rules and clean eating ideals keep cravings strong.

8:12 – When Overeating Persists Despite Intuitive EatingHow subconscious food fears and rules lead to discomfort and guilt.

9:05 – Navigating Cravings with BalanceWhy honoring cravings matters, but balanced meals help regulate them.

10:57 – Gentle Nutrition in PracticeUsing timing and balance (e.g., cupcake vs. pre-class snack) to support energy.

13:25 – Cravings as Memories and ConnectionsHow cravings can reflect positive experiences and emotional connections with food.

14:23 – Final Thoughts: Honoring, Not Fighting CravingsLearning to trust internal cues, use gentle nutrition, and move past fear.

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.