Many dancers are learning to fuel more consistently—but one obstacle often lingers: the fear of weight gain. This fear, shaped by dance culture and society, can prevent dancers from eating enough, healing from restriction, and reaching their full potential. In this episode, Rachel Fine unpacks where this fear comes from, how set point weight works, and how dancers can move toward food freedom and body confidence.

You’ll learn:

✅ Why fear of weight gain is one of the biggest barriers to adequate fueling

✅ What set point weight is—and why trying to control it backfires

✅ 10+ key reminders to reframe your thoughts about weight changes

✅ Practical steps to reduce anxiety and rewire unhelpful beliefs

✅ How releasing fear frees energy for artistry, resilience, and joy

📅 Perfect for: dancers who feel stuck in the restrict–binge cycle, worry about how weight impacts performance, or want to shift focus from body size to artistry and strength.

📖 Read the full blog: https://dancenutrition.com/fear-of-weight-gain/

📲 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 – Ready to Build a Supportive Relationship with Food
Moving away from restrictive patterns toward nourishment.

0:33 – The Fear of Gaining Weight
How this obstacle shows up for dancers.

1:14 – Why Dancers Fear Weight Gain
Body image, performance, and cultural pressures.

2:01 – Rachel’s Personal Experience
How fear of weight gain fueled burnout and injury risk.

2:28 – Cultural Weight Bias in Dance
The influence of societal beauty ideals.

3:47 – What Happens to Weight During Layoffs
Gaining, losing, or staying the same.

4:14 – The Role of Adequate Nourishment
Why weight changes are unpredictable.

4:53 – Understanding Set Point Weight
Genetics and factors that shape where your body functions best.

5:53 – Younger Dancers and Growth
Why set point weight isn’t fixed before age 20.

6:20 – Dieting’s Impact on Set Point
How restriction raises long-term weight regulation.

7:02 – The Barrier of Weight Gain Fear
Why dancers struggle to eat adequately despite knowing the risks.

8:24 – Acknowledging Privilege in the Conversation
Recognizing bias and lived experiences.

9:03 – Diets Don’t Work for Dancers
Why obsessing over food and body undermines performance.

10:24 – Dismantling Fear Takes Time
The role of unlearning, mindset work, and professional support.

12:00 – Practical Tools for Reframing Fear
Fact-checking, neutral affirmations, and valuing time beyond the scale.

13:06 – Final Takeaways and Support
Validating fear, dismantling it, and seeking professional help.

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.