Food guilt is one of the most common struggles I hear from dancers—and it can take up so much mental space that it limits both joy and artistry. In this episode, Rachel Fine breaks down where food guilt comes from, why willpower isn’t the solution, and how dancers can rebuild trust in themselves around all foods.

You’ll learn:

✅ Why food guilt isn’t about “willpower” but diet culture’s toxic rules

✅ 5 practical steps to work through guilt and break free from restrictive habits

✅ How to challenge food rules and rebuild trust with “forbidden” foods

✅ Ways to use mindful eating and affirmations to strengthen your relationship with food

✅ How releasing guilt opens up space for confidence and performance growth

📅 Perfect for: dancers who feel guilty after eating, struggle with “good” vs. “bad” food labels, or want to rebuild confidence and joy in eating.

📖 Read the full blog: https://dancenutrition.com/how-to-not-feel-guilty-after-eating/

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Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Living with Food Guilt

Rachel shares her personal struggle with avoiding desserts and feeling guilt after eating.

0:51 – Realization About “Healthy Eating”

How the pursuit of clean eating was fueling guilt rather than preventing it.

1:27 – Healing Food Relationships

Rachel introduces her proactive approach to dismantling food guilt.

2:04 – What Is Food Guilt?

Defining food guilt, why dancers experience it, and how it hurts performance.

2:32 – We’re Not Born with Food Guilt

Looking at babies and toddlers as natural intuitive eaters.

3:21 – How Dancer Diet Culture Teaches Guilt

External rules, “good vs. bad” food labels, and harmful cultural messages.

4:21 – The Myth of Willpower

Why restriction drives cravings, loss of control, and more guilt.

5:00 – Diets Don’t Work

Research on long-term failure of diets and their link to eating disorders.

5:42 – Food Guilt and Emotional Eating

Why comfort eating isn’t “bad” but needs supportive coping tools.

6:18 – Food Guilt and Disordered Eating

Exploring how guilt and restrictive behaviors often go hand in hand.

7:10 – Eating as a Life Experience

Why meals should bring satisfaction, joy, and fulfillment—not guilt.

8:14 – Analogy: Left vs. Right Turns

Rachel compares building food trust to practicing harder dance sides.

9:47 – Proactive Practice for Healing

Why challenging food guilt takes time and consistent effort.

10:12 – Five Actionable Tips to Dismantle Food Guilt

Introducing practical strategies dancers can start using today.

17:30 – Final Thoughts & Encouragement

Overcoming guilt is possible; dancers deserve food freedom and artistry on stage.

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.