⚠️ Struggling to manage food, focus, and energy as a dancer with ADHD?

In this episode, Registered Dietitian Rachel Fine breaks down the unique challenges ADHD can bring to the studio and the kitchen—like forgetfulness, hyperfixation, sensory sensitivities, and disorganization. You’ll learn practical strategies to fuel consistently, without falling into food guilt or overwhelm.

Learn how to:

✅ Recognize how ADHD impacts eating patterns and body cues

✅ Build simple, supportive meal and snack routines

✅ Expand food variety without pressure or obsession

✅ Use nutrition as a tool for energy, focus, and recovery

📅 Perfect for: dancers, educators, and parents navigating ADHD and nutrition.

👉🏼 Read the full blog: https://dancenutrition.com/adhd-nutrition/

Timestamps ⬇️ (Skip to the section you need!)

0:00 | ADHD and Dance: Unique Challenges

Why dancers with ADHD face distinct struggles in fueling and focus.

0:11 | Meet Rachel Fine, Dance Dietitian

Rachel introduces today’s topic: navigating ADHD in the studio and beyond.

0:22 | What Is ADHD?

A quick overview of ADHD as a form of neurodivergence and how it impacts dancers.

1:01 | How ADHD Affects Dancers in Class

From losing focus to forgetting meals, common ADHD struggles in dance training.

1:43 | Nutrition Challenges with ADHD

Why forgetfulness, missed meals, and diminished hunger cues are so common.

2:57 | Hyperfixation and Eating Patterns

How ADHD hyperfixation can lead to skipped meals or food jags.

4:04 | Sensory Sensitivities and Picky Eating

Why hypersensitivity and food aversions limit variety for dancers with ADHD.

4:30 | The Role of Dopamine in ADHD and Eating

How dopamine deficiency drives cravings for stimulation and gratification.

5:20 | Disorganization and Meal Planning Struggles

Why prepping and planning meals can feel overwhelming with ADHD.

5:28 | Why Dancers with ADHD Are at Higher Risk

How ADHD can increase vulnerability to disordered eating in the dance world.

6:14 | Strategy #1: The Nourishment Calendar

Using reminders and structure to support fueling consistency.

7:30 | Strategy #2: Reinventing the Eating Environment

Why mindful eating may not always be realistic for dancers with ADHD.

8:49 | Strategy #3: Journaling and Fullness Awareness

How journaling and pause breaks can build interoceptive awareness.

8:53 | Strategy #4: Building Food Variety Gradually

Small, accessible ways to expand beyond safe or familiar foods.

9:59 | Strategy #5: Regular Balanced Eating

Meals and snacks every 2–4 hours with carbs, protein, and fats.

10:34 | Why Professional Support Matters

How a registered dietitian can help ADHD dancers find practical solutions.

11:09 | Overeating, Grazing, and Shame

Why these patterns are not failures but signals of unmet fueling needs.

11:39 | Building a Supportive Fueling Plan

How personalized nutrition guidance helps dancers with ADHD thrive.

12:00 | Closing Thoughts & Resources

Rachel shares additional ADHD resources and her blog for deeper guidance.

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.