RED-S occurs when dancers don’t get enough energy to support both their training and basic metabolic needs, which can impact bones, hormones, digestion, and even mental focus. Both female and male dancers are at risk, though signs like missed periods in women often make it easier to spot. In this video, Rachel Fine explains how to recognize RED-S and shares practical ways to protect your health, including consistent fueling, adequate rest, and professional support. Understanding RED-S is key to sustaining both performance and long-term well-being.

You’ll learn:
✅ What RED-S is and how it develops in dancers
✅ Physical and mental health consequences of low energy availability
✅ How RED-S affects performance, muscle recovery, and focus
✅ Amenorrhea and hormonal considerations in female and male dancers
✅ Practical steps to reduce risk, including fueling, rest, and professional support

📖 Full blog post here: https://dancenutrition.com/relative-energy-deficiency-in-sport-dancers/

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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 – What Is Relative Energy Deficiency in Sport (RED-S)?
Rachel introduces RED-S and why every dancer needs to understand it.

0:33 – From Female Athlete Triad to RED-S
How the definition expanded beyond female athletes to include all dancers.

1:20 – Understanding Energy Balance
Explaining how calories fuel both dancing and essential body functions.

2:02 – What Causes Low Energy Availability?
How restrictive eating or high training loads leave dancers under-fueled.

2:49 – When Intent Isn’t the Issue
Why even unintentional under-eating can trigger RED-S.

3:28 – The Consequences of RED-S
Decreased endurance, injury risk, weak bones, mood changes, and more.

3:35 – Why Medical Support Matters
How doctors can assess RED-S with labs and guide next steps.

3:52 – Why Dancers Are Especially at Risk
Industry pressures and outdated ideals that promote energy imbalance.

4:46 – Prevention Starts With Eating Enough
How proactive fueling protects dancers from the risks of RED-S.

5:17 – Practical Hunger and Proactive Fueling
Why dancers need to eat regularly even when hunger cues are low.

6:00 – Focus on Abundance and Variety
Moving away from “clean eating” rules toward a more flexible, inclusive plate.

6:31 – Nutrient Focus: The Role of Dietary Fat
How foods like nuts, oils, and full-fat dairy support hormone and bone health.

7:12 – The Importance of Rest and Recovery
Why rest days are essential and require just as much nutrition as training days.

8:06 – Seek Professional Guidance
How registered dietitians help dancers meet both metabolic and performance needs.

8:39 – How Hormones Are Affected by RED-S
Explaining how energy imbalance disrupts estrogen, testosterone, and bone strength.