Nutrition for Dancers with The Dance Nutritionist®

🔄 Should dancers ever set weight goals? In this episode, we examine the risks of weight-centric thinking and how to establish performance-driven goals instead.Learn how to:✅ Shift from weight-based to strength-based goals✅ Protect mental and physical health in your dance journey✅ Build resilience against body pressures📅 Perfect for: dancers and educators reframing what "healthy goals" mean.👉🏼 Read the full blog: https://dancenutrition.com/healthy-weight-goals/👉🏼 Relatable Reading: https://dancenutrition.com/dancer-body-weight/👉🏼 Relatable Resource: https://dancenutrition.com/nourish-the-healthy-dancer-cultivate-confidence-order-form/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel 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 – Can Dancers Have Body Goals Without Obsession?Exploring the big question: can dancers set body goals without falling into unhealthy habits?0:38 – Why Dancers Feel Pressure to Change Their BodiesThe role of dance culture and industry ideals in shaping body image.1:47 – The Key to Healthy Body Goals: IntentionalityWhy your “why” matters more than chasing a certain size or weight.2:10 – Genetics and Your Natural Set Point WeightUnderstanding why your body’s weight, shape, and size are mostly predetermined.3:08 – Spotting Unhealthy Body Goals in DanceHow to identify when goals are driven by external pressures or diet culture.3:41 – The Sustainability Test for Body GoalsQuestions to help you decide if your dance and nutrition changes will last.4:40 – When Food Rules Steal Your JoyWhy overly restrictive eating can harm performance and mental health.5:16 – The Dangers of Moralizing FoodHow labeling foods as “good” or “bad” fuels guilt and food anxiety.6:05 – Practicing Food NeutralityA balanced approach to eating that supports both energy and enjoyment.6:28 – Gentle Nutrition: Performance Without ObsessionHow to choose nourishing foods without rigid diet rules.7:36 – Real-Life Examples of Gentle Fueling for DancersPractical pre-class and post-rehearsal snack ideas that boost performance.8:21 – Why Weight Loss Doesn’t Equal Performance SuccessDebunking the myth that being thinner automatically improves dance ability.9:09 – Reflection Exercise: Rethinking Your Body GoalsA guided self-check to see if your goals truly support your dancing.10:09 – Wrapping Up: Creating Joy-Centered Body GoalsTips for setting goals that honor energy, artistry, and long-term well-being.11:33 – Next Steps: Building Body Confidence as a DancerWhere to learn more and find resources for a healthy dancer mindset.

💪 Body changes are part of life—and they’re part of dance. In this episode, we discuss how dancers can embrace body changes without fear or shame.Learn how to:✅ Build body trust through growth, puberty, and shifts in training✅ Quiet the comparison trap✅ Stay fueled and present in every stage of your dance journey📅 Perfect for: dancers experiencing natural body changes at any stage.👉🏼 Read the full blog: https://dancenutrition.com/body-changes/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel 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 – Why Dancers’ Bodies Change Over TimeFrom puberty to pregnancy to aging—Rachel explains why body changes are natural and necessary for dancers.0:46 – The Challenge of Buying New LeotardsWhy replacing dancewear can trigger discomfort and how to shift your mindset.2:23 – Common Reasons a Dancer’s Body ChangesPuberty, training load, injury recovery, nutrition patterns, stress, and aging explained.3:05 – Impact of Increased or Decreased TrainingHow workload changes influence muscle tone, body composition, and overall performance.4:01 – How Proper Nutrition Affects Your BodyFueling adequately can lead to healthy physical changes that support dance training.4:31 – Stress, Hormones, and Physical ChangesThe role of life stressors, hormonal shifts, and natural aging in a dancer’s body evolution.5:11 – Acknowledging and Accepting ChangeShifting focus from appearance to what your body can do right now.5:58 – Personal Example: Illness RecoveryHow rest and nourishment supported Rachel’s recovery and gradual return to the studio.6:45 – Personal Example: Pregnancy and FertilityNavigating rapid body changes and honoring your body’s needs during major life transitions.7:52 – Puberty and the Pre-Professional DancerWhy adolescence brings big shifts in body shape during crucial training years.9:03 – Reframing the “Old Body” MindsetFrom “How do I get my old body back?” to “How can I support my current body?”10:15 – Practical Tips for Leotard ShoppingChoosing styles, fabrics, and fits that help you feel confident and supported.12:00 – Why Your Leotard Should Fit You—Not the Other Way AroundHow properly fitting dancewear improves comfort, focus, and performance.12:58 – A Holistic Approach to Body ChangesCombining dancewear updates, balanced meals, rest, and hydration for comfort and confidence.14:52 – Supporting Long-Term Health and PerformanceFueling for hormonal balance, injury prevention, and sustainable dance careers.

💪 There’s no one-size-fits-all ideal weight or body for dancers. In this episode, we break down how to find your healthiest weight without diets or obsession.Learn how to:✅ Focus on performance over appearance✅ Fuel your body to support your unique set point✅ Release body pressures from the dance world📅 Perfect for: dancers who want to redefine what healthy looks like.👉🏼 Read the full blog: https://dancenutrition.com/dancer-body-weight/👉🏼 Relatable Resource: https://dancenutrition.com/nourish-the-healthy-dancer-cultivate-confidence-order-form/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel 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 – Ideal Dancer’s Body vs. Healthy GoalsDancer body image myths and why chasing perfection can hurt performance.0:26 – Dance Nutrition Myths DebunkedThe outdated body standards dancers need to stop believing.0:46 – Healthy Body Weight for DancersWhy a dancer’s health can’t be defined by a single number.1:44 – BMI and Dancers: Why It’s MisleadingThe flaws in BMI charts and how they misclassify dancers’ health.3:00 – What the Scale Really MeasuresUnderstanding muscle mass, fat mass, bone density, and water weight.4:03 – Body Fat’s Role in Dance PerformanceWhy adequate body fat is essential for hormones, strength, and artistry.4:40 – Set Point Weight for DancersHow your body naturally maintains a healthy weight range.6:44 – Defining a Sustainable Weight for DancersHow to maintain energy without constant dieting or restriction.7:52 – Weight Fluctuations in Teen DancersWhy changes in weight during adolescence are normal and healthy.8:25 – Dance Culture and Body DissatisfactionThe harm of narrow ideals and their link to body dysmorphia.9:50 – Body Neutrality for DancersShifting focus from appearance to strength, artistry, and capabilities.10:41 – How Dancers Can Break Diet CultureSteps to build a healthier relationship with food and body image.11:46 – Signs of RED-S in DancersThe symptoms of under-fueling and how it affects performance.12:44 – Changing Dance Conversations About BodiesCentering dance discussions on performance, energy, and stamina.13:57 – Dancer Body Image Support ResourcesWhere to find free and paid help for nutrition and body confidence.

💡 Nutcracker auditions are here! In this episode, Rachel Fine shares practical, performance-focused tips to help you show up feeling fueled, focused, and confident on audition day.Learn how to:✅ Research your roles and tailor your performance✅ Choose attire that supports professionalism and confidence✅ Fuel your body with meals and snacks that boost endurance✅ Use feedback and journaling to refine your mindset✅ Navigate the audition season with grace and balance📅 Perfect for: dancers of all levels preparing for the Nutcracker or any seasonal audition.👉🏼 Read the full blog: https://dancenutrition.com/prep-for-nutcracker-auditions/👉🏼 Related Reading: https://dancenutrition.com/nutrition-meal-planning-for-nutcracker/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel 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 – Nutcracker Audition Prep: Why It MattersDiscover how mindset, technique, and nutrition set the stage for a confident audition season.0:36 – The Magic of Nutcracker SeasonWhy this production is such a milestone for dancers at every level.1:13 – Five Ways to Prepare Beyond TechniqueLearn the holistic approach to show up energized and ready for your audition.2:01 – Why Preparation Impacts PerformanceHow preparation reduces stress and helps you perform your best without burnout.3:01 – Tip #1: Research the ProductionUnderstand the style, roles, and character work needed for your specific Nutcracker audition.4:03 – Tip #2: Dress for SuccessPolished, distraction-free audition attire that keeps the focus on your dancing.4:53 – Tip #3: Build Your Fuel PlanHow to eat, hydrate, and rest for optimal energy and focus on audition day.5:29 – Hydration Strategies for Audition DaySmart sipping tips to avoid fatigue and stay comfortable in the studio.6:09 – What to Eat Before, During, and AfterMeal and snack ideas to keep energy levels steady all day long.7:16 – Tip #4: Seek Feedback from InstructorsGain valuable insight into your strengths, growth areas, and potential roles.8:00 – Tip #5: Journal Your Audition ExperienceTrack your corrections, patterns, and wins to support long-term progress.8:32 – Visualization & Gratitude PracticesMental strategies to boost confidence and keep auditions in perspective.9:16 – Recap of the 5 Nutcracker Audition TipsA quick review to make sure you’re ready to shine.9:55 – Focus on What You Can ControlWhy your preparation, presence, and passion matter most in auditions.10:12 – Stay Connected for More Dance Nutrition TipsWhere to find ongoing audition and performance season support.

🥝 Ready to fuel your dance schedule without stress? In this episode, Registered Dietitian Rachel Fine breaks down meal planning for dancers with flexible, sustainable strategies that prioritize energy, balance, and performance.Learn how to:✅ Plan meals and snacks without falling into strict food rules✅ Build a fueling routine that keeps up with your busy rehearsal days✅ Stock portable, dancer-friendly snacks📅 Perfect for: dancers, dance parents, and educators looking to reduce the risk of under-fueling and injury.👉🏼 Read the full blog: https://dancenutrition.com/meal-planning-for-dancers/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel 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 — Why Meal Planning Matters for DancersDiscover how meal planning can impact your dance performance and debunk common myths around fueling for dancers.1:00 — The Real Purpose of Meal PlanningLearn why meal planning isn’t about restriction but about preventing fatigue, injury, and burnout.1:40 — Meal Planning for Eating Disorder RecoveryUnderstand how meal planning supports rebuilding reliable hunger cues and healthy eating habits during recovery.2:10 — How to Start Meal Planning as a DancerSimple strategies to map out your meals and snacks daily or weekly for better performance and energy.3:00 — Flexibility Over Strict Meal PlansWhy rigid meal plans don’t work for dancers and how to build a flexible, adaptable fueling routine.4:45 — The Healthy Dancer Food Flexibility AlgorithmKey factors to consider when choosing foods: intent, preferences, accessibility, and satisfaction.5:25 — Importance of Food Variety in Meal PlanningHow including a wide range of foods helps dancers get balanced nutrients and avoid restrictive eating habits.6:30 — Staples to Keep in Your Kitchen for Easy Meal PlanningTop go-to foods for dancers: whole grains, fruits, veggies, proteins, and dairy or alternatives.7:30 — Emergency Snacks Every Dancer NeedsIdeas for packable, non-perishable snacks to maintain energy during busy dance days.9:00 — Sample Meal Plan Ideas for DancersBreakfast, snacks, lunch, dinner, and dessert options that are easy to prep and customize.11:00 — Meal Prepping Tips for Busy DancersHow to prep components ahead of time to save energy and stay consistent with fueling.12:30 — Meal Planning for Busy Schedules and RecoveryBalancing intense dance days or recovery with flexible, consistent fueling strategies.13:30 — Key Takeaways for Balanced Meal PlanningAim for 3 meals and 2-3 snacks a day focusing on protein, fats, and carbs with variety.14:00 — Listening to Your Body and Building a Healthy Dancer Body of EvidenceUse attunement to adjust your meal plan based on hunger, satisfaction, and energy levels.14:45 — Personalized Nutrition: Avoid Comparing Yourself to OthersWhy working with a registered dietitian nutritionist can help tailor your unique fueling plan.

🥗 Wondering if there’s a “best” diet for dancers? Dancers often feel pressured to eat “perfectly,” but perfection doesn’t fuel performance— consistency does. In this episode, Rachel breaks down what a healthy diet actually looks like for dancers. You’ll discover 5 nutrition strategies to build a balanced, dancer-friendly diet that supports strength, endurance, and hormonal health.Learn how to:✅ Build sustainable meals that fuel energy, focus, and recovery✅ Incorporate carbs, protein, and fat without fear✅ Remove rigid food rules and make room for flexibility (and fun!)📅 Perfect for: dancers struggling with food stress, restrictive eating, or low energy in class.👉🏼 Read the full blog: https://dancenutrition.com/what-is-the-best-diet-for-dancers/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel 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 – Introduction: The Best “Diet” for DancersWhy dancers don’t need a restrictive diet, but a flexible fueling approach instead.1:00 – Why Dancers Crave a Clearcut Diet PlanThe temptation of one-size-fits-all diet plans and why they rarely work.2:00 – Common Dance Diet Myths DebunkedWhy cutting carbs or tracking every calorie can harm dancers’ performance.3:00 – Risks of Restrictive Eating for DancersEnergy deficits, injury risk, and the myth that underfueling is “normal.”4:00 – Popular Dance Diet Trends to AvoidLow carb, keto, intermittent fasting — why these aren’t made for dancers.5:00 – Understanding the Compensatory Cycle with FoodWhy binge-restrict cycles happen and how biology—not willpower—drives them.6:00 – What Flexible Fueling Looks Like for DancersHow consistency and flexibility beat strict diets for sustainable energy.7:00 – Key Principles of Healthy Eating for DancersNutritional adequacy, meal frequency, and the importance of variety.8:00 – The Power of Food Flexibility in a Dancer’s ScheduleAdapting meal times and food choices, especially during travel.9:00 – Self-Assessment: Is Your Eating Supporting Your Performance?Questions to reflect on hunger, cravings, energy, and food restrictions.10:00 – When to Seek Help from a Registered DietitianHow professional guidance can break unhealthy eating patterns.11:00 – Gentle Nutrition Fundamentals for DancersBuilding balanced plates and choosing carbs that fuel long-term stamina.12:00 – Avoiding Nutrition Obsession and PerfectionismBalancing healthy habits without becoming obsessive about food.13:00 – Summary: Why No One Diet Fits All DancersThe importance of adequacy, variety, and food flexibility for performance.14:00 – How to Connect and Learn MoreWhere to find more resources, including The Healthy Dancer® program and Instagram.

☀️ Summer intensives can be transformative for dancers, but they can also be overwhelming, competitive, and physically demanding. In this episode, Registered Dietitian Rachel Fine shares what dancers really need to thrive through the summer, from fueling strategies to mental preparation.Learn how to:✅ Navigate competitive environments without falling into comparison traps✅ Avoid burnout, injury, and under-fueling✅ Build a flexible, satisfying meal and snack routine even in a dorm✅ Make the most of your intensive or a summer spent at home📅 Perfect for: dancers attending intensives, parents supporting dancers, and educators preparing students for summer training.👉 Read the full blog: https://dancenutrition.com/healthy-summer-intensive/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel 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 – Introduction to Summer Dance IntensivesFeeling overwhelmed before your first dance intensive? Learn what to expect and how to prepare for success.1:45 – Why Summer Intensives Are So ChallengingDiscover the unique physical and social pressures dancers face during summer intensives and why fueling is crucial.3:30 – The Importance of Eating EnoughUnderstand why meeting your energy needs is the top priority, especially in demanding training environments.5:00 – Sample Meal Ideas for DancersGet practical meal and snack suggestions that balance carbs, protein, and fats for sustained energy.6:00 – Macronutrients Explained: Carbs, Protein, and FatsLearn how each macronutrient supports your body and performance during intense dance training.7:20 – Navigating Cafeteria Food ChoicesTips on making balanced meal selections when options seem limited or overwhelming.7:45 – Optimal Meal Timing for EnergyWhy eating every 2-3 hours can keep your energy steady throughout long dance days.9:00 – Emergency Snack PlanningMust-have portable snacks to keep in your dance bag for quick energy boosts between classes.11:40 – Flexibility with Food ChoicesHow to stay flexible and compassionate with your eating to avoid burnout and stress.13:40 – Avoiding Common Pitfalls: Underfueling and Caffeine DependenceRecognize and prevent common mistakes that can derail your performance and recovery.15:15 – Hydration Strategies for DancersThe importance of consistent hydration and electrolyte balance during intense training.16:45 – Supporting Your Mindset During IntensivesMental health tips to manage stress, homesickness, and perfectionism while away from home.17:50 – Introduction to The Healthy Dancer® Summer IntensiveLearn about Rachel’s virtual 6-week program designed to support dancers’ nutrition and overall health.18:45 – What You’ll Gain from The Healthy Dancer IntensiveAn overview of the expert-led topics and on-demand dance classes included in the program.19:30 – How to Join and Stay ConnectedSteps to join the waitlist, subscribe, and follow for ongoing support and updates.

Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers worldwide to help them build supportive relationships with food and body. FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/From downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance. A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!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 or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers worldwide to help them build supportive relationships with food and body. FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/From downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance. A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!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 or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

🍔 Need a quick meal or a late-night drive-thru snack? In this episode, Registered Dietitian Rachel Fine debunks the myth that fast food and performance nutrition can’t mix.Learn how to:✅ Release guilt and all-or-nothing thinking around food✅ Make balanced choices at fast food chains✅ Build a dancer-fueling meal— yes, even from a takeout menu📅 Perfect for: dancers navigating busy schedules, travel, or college life without time to cook.👉🏼 Read the full blog: https://dancenutrition.com/fast-food/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel 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 – Is Fast Food Off Limits for Dancers?Let’s debunk the myth that dancers must avoid fast food. Here’s why it’s more nuanced than you think.0:26 – Why Dancers Fear Fast FoodExplore the roots of food guilt and how diet culture creates anxiety around fast food for dancers.1:22 – The Reality of Fast Food in a Dancer’s LifeWith busy schedules, tours, and intensives, fast food is often the most practical fueling option.2:31 – Why Guilt Has No Place at the TableLearn how guilt undermines your relationship with food and how to shift toward a healthier mindset.3:19 – Are Fast Food Ingredients Really “Bad”?Rachel addresses common concerns about processed foods, seed oils, and high-fructose corn syrup.4:48 – Which Risk Is Worse: Fast Food or Underfueling?Discover why food fear can lead to energy gaps and why eating something is better than skipping meals.5:28 – What Are Fun Foods and Why Do They Matter?Understand how the “fun food” concept helps dancers enjoy meals without shame or restriction.6:04 – Introducing the Food Flexibility AlgorithmRachel shares a practical tool to help dancers evaluate fast food through a supportive lens.6:43 – How to Choose Nourishing Options at Fast Food SpotsLearn how to build energy-sustaining meals with protein, carbs, and fiber—even on the go.7:09 – Easy Add-Ons That Boost Fast Food MealsFrom fruit and milk to side salads and hummus, here are simple sides that enhance nutrition.7:40 – Yes, You Can Still Have the FriesMaking nourishing choices doesn’t mean giving up favorites—here’s how to balance enjoyment with energy.7:52 – When Fast Food Is the Best ChoiceSometimes fast food is the most nourishing option. Learn why it’s okay to rely on it when needed.8:17 – How to Boost the Nutrient Value of Any Fast Food MealTips for adding fiber and staying energized without overhauling your order.8:30 – Patterns Over Time Matter More Than One MealIt’s not about one meal—it’s about consistent habits. Learn how fast food fits into a balanced diet.8:48 – Your Fast Food, Without the GuiltRachel’s final message: eat the fast food, skip the guilt, and focus on fueling your dancer life.

🏫 Living in a dorm without a full kitchen? No problem. In this episode, Registered Dietitian Rachel Fine shares realistic and flexible strategies for dancers navigating college dining halls, dorm rooms, and busy schedules.Learn how to:✅ Build balanced meals with limited appliances✅ Stock a mini fridge with dancer-friendly staples✅ Dismantle diet culture while staying fueled for training📅 Perfect for: dancers heading to college or living on campus without access to a full kitchen.👉🏼 Read the full blog: https://dancenutrition.com/how-to-eat-healthy-college-dorms/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel 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 College Life and Fueling Challenges for Dancers  Why college is exciting but also brings unique nutrition challenges for dancers.0:34 Who This Video Is For (Spoiler: Not Just College Dancers!)  How younger dancers at summer intensives or trainee programs can also benefit.1:12 Eating “Healthy” in a Dorm Room: Where to Start  Why food flexibility is key when you're navigating dorm life and tight resources.2:25 Using the Food Flexibility Algorithm  A dancer-friendly approach to choosing meals based on intent and accessibility.3:38 Gentle Nutrition Without Guilt  How to prioritize energy, satisfaction, and balance—without obsessing over food.4:04 Building Balanced Meals in the Cafeteria  Tips for creating meals with carbs, protein, and fat—even in a basic dorm cafeteria.5:09 The Role of Produce (and Why Salad Isn't Always Enough)  When and how to incorporate fruits and veggies in ways that truly support your dancing.6:06 Advocate for Yourself: Ask for Menus  Why requesting cafeteria menus ahead of time is a game-changer for planning.7:00 Sample Menus and Realistic Cafeteria Options  Dancer-tested sample menus built on real offerings from U.S. college campuses.7:35 Taking Food To-Go and Planning Ahead  How to make the most of portable options like granola, nuts, and yogurt parfaits.8:01 Hidden Fueling Gems at Campus C-Stores  Snack options from convenience stores that dancers can keep in their bag all day.8:22 Why You Need 4 Snacks (Not Just 3 Meals)  A dancer’s daily schedule often demands more than just breakfast, lunch, and dinner.9:10 Grocery Store Essentials for Dorm Life  What to grab if you can shop: trail mix, string cheese, hummus packs, and more.9:35 Dorm-Friendly Cooking Gadgets That Can Help  Mini fridges, air fryers, rice cookers, and other tools that can boost meal flexibility.10:25 Free Download + Final Thoughts for Dancer Nutrition in College  Get a downloadable checklist and explore more dorm fueling support on the blog.

💊 Feeling tired, foggy, or low on energy? In this episode, Registered Dietitian Rachel Fine explores the essential role of vitamin B12 in a dancer’s diet—and whether supplements are truly necessary.Learn how to:✅ Spot the signs of a possible B12 deficiency✅ Understand where B12 comes from in food✅ Make informed choices about testing and supplementation📅 Perfect for: dancers following plant-based diets or struggling with low energy and fatigue.👉🏼 Read the full blog: https://dancenutrition.com/vitamin-b12/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel 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 – Introduction: Fueling Dance EnergyWhy nutrition matters for sustaining energy and performance in dance.1:49 – Why Vitamin B12 Is Key for DancersAn overview of B12’s critical role in dancer health and energy.2:17 – Common Causes of Underfueling in DancersWhy busy schedules often lead to missing key nutrients like B12.3:01 – B12’s Role in Energy and Muscle FunctionHow B12 helps convert food into usable energy and supports muscles.4:20 – Signs of B12 Deficiency Dancers Should Watch ForRecognizing fatigue and other subtle symptoms of B12 deficiency.5:04 – B12 Deficiency Risks: Plant-Based & Clean Eating DietsHow diet choices can increase risk of not getting enough B12.6:41 – The Downside of Restrictive Eating for Nutrient IntakeWhy strict “clean eating” can unintentionally limit important nutrients.7:02 – Food-First Approach: Avoid Self-DiagnosingWhy working with professionals beats guessing your nutrient status.8:18 – When to Seek Help for B12 and Digestive IssuesThe value of medical support for absorption problems and nutrition.9:16 – Top Animal-Based Sources of Vitamin B12Foods like poultry, beef, eggs, and dairy rich in B12.9:37 – Plant-Based Options for Meeting B12 NeedsFortified foods and nutritional yeast for vegan and vegetarian dancers.10:15 – B12-Rich Recipes for DancersTry these recipes from Rachel’s blog to boost your B12 intake.10:54 – Join The Healthy Dancer® How this program helps dancers fuel well and dismantle restrictive diets.

☕️ Can your morning coffee boost your energy, or is it messing with your sleep, appetite, and focus? In this episode, Registered Dietitian Rachel Fine breaks down the science behind caffeine and how dancers can use it wisely.Learn how to:✅ Understand caffeine’s effects on performance and fatigue✅ Time your intake to avoid crashes and jitters✅ Navigate energy drinks, coffee habits, and caffeine sensitivity📅 Perfect for: dancers relying on caffeine to power through rehearsals or late-night studying.👉🏼 Read the full blog: https://dancenutrition.com/a-dancers-guide-to-caffeine/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastTime stamps (skip to what you need!)0:00 – Do Dancers Need Coffee to Survive?0:09 – Why Dancers Ask About Caffeine0:36 – Welcome from a Dance Dietitian1:00 – Caffeine: Safe or Stressful for Dancers?1:20 – What Is Caffeine and Where Is It Found?2:00 – Caffeine as a Performance Enhancer (Ergogenic Aid)2:57 – Can Caffeine Help Dance Endurance and Focus?3:49 – Caffeine, Glycogen, and Fat: What It Means for Dancers4:55 – The Cons: Jitters, Anxiety, and Sleep Disruption5:37 – Caffeine ≠ Fuel: Don’t Skip Meals or Snacks6:35 – How Much Caffeine Is Safe for Dancers?7:28 – Are You Overdoing It Without Realizing?8:01 – Can You Be Addicted to Caffeine?8:26 – Does Caffeine Stunt Growth or Dehydrate You?9:44 – Energy Drinks: Are They Safe for Dancers?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.

⚡ Confused about carbs and whether dancers should really eat them? In this episode, Registered Dietitian Rachel Fine explains why carbohydrates are essential for energy, recovery, and performance—and how to include them without guilt.Learn how to:✅ Replenish muscle glycogen for longer rehearsals and classes✅ Use complex and simple carbs strategically for sustained energy✅ Support metabolism and overall performance📅 Perfect for: dancers, educators, and parents looking to fuel dancers for success.👉🏼 Read the full blog: https://dancenutrition.com/dancer-diet-carbs/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastTimestamps ⬇️ (Skip to the section you need!)0:00 – Introduction: Why Carbohydrates MatterAddressing myths and backlash around carbohydrates in dance culture.0:08 – About Rachel Fine, RDNHelping dancers fuel their bodies in a supportive and sustainable way.0:18 – Dance Performance & NutritionA dancer’s performance relies on hard work, motivation, and proper nutrition.0:42 – Focus on CarbohydratesHighlighting carbs as a key macronutrient in a dancer’s balanced fuel mix.1:02 – Disclaimer & Further ResourcesThis video provides a general overview; detailed info is on the blog.1:35 – Carb Backlash & Diet CultureHow messages from dance culture encourage dancers to restrict or limit carbs.2:28 – Clean Eating & UndereatingObsessing over minimally processed carbs can lead to limiting intake and undereating.3:20 – Fear of SugarDisinformation around sugar can cause dancers to eliminate sweet foods they enjoy.4:00 – Physiological ConsequencesLow carb intake can impair bone health, energy, muscle repair, focus, and nutrient absorption.5:02 – Recommended Carb IntakeGeneral guidelines: ~55% of calories; up to 65% for intense dance periods.5:30 – Carb-Rich Food ExamplesGrains, breads, wraps, starchy vegetables, and other sources to fuel dancers.6:01 – Complex vs. Simple CarbsFiber influences digestion, sustained energy, and quick energy availability.7:01 – Timing Simple CarbsUseful right before dancing, during rehearsals, or for mid-performance energy boosts.7:38 – Benefits of Complex CarbsSupport digestion, microbiome health, and long-lasting energy throughout the day.10:00 – Energy Replenishment & GlycogenCarbs restore energy, maintain glycogen stores, and allow other macronutrients to fulfill their roles.11:29 – Conclusion: Build a Balanced Fuel MixInclude carbohydrates in every meal and snack to optimize performance, recovery, and energy.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.

We’ve all experienced it—looking forward to a meal or snack only to find it doesn’t taste or feel the way we hoped. For dancers, this can feel especially frustrating and even triggering when perfectionism or food rules are in the mix. In this episode, Rachel Fine breaks down why food disappointment happens, how it connects to dancer diet culture, and practical ways to move through it without guilt or restriction.You’ll learn:✅ What food disappointment is—and why it can feel more intense for dancers✅ How rigid eating patterns and “clean eating” standards make disappointment worse✅ 5 strategies to navigate a disappointing meal without falling into restriction or guilt✅ How to reframe your mindset so food serves both function and joy✅ Ways to use food disappointment as a learning opportunity in The Healthy Dancer® Body of Evidence📅 Perfect for: dancers who struggle with perfectionism in eating, feel anxious when food doesn’t meet expectations, or want more flexibility and confidence around meals.📖 Read the full blog: http://dancenutrition.com/dealing-with-food-disappointment/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastTimestamps ⬇️ (Skip to the section you need!)0:00 – Introduction: Have You Ever Felt Disappointed After Eating?Rachel introduces the concept of food disappointment and why it matters for dancers.0:46 – Why Food Disappointment MattersUnderstanding its role in rebuilding a supportive relationship with food.1:12 – What Is Food Disappointment?Defining the experience of feeling let down after eating.1:49 – Why It Feels Amplified for DancersHow deprivation and restrictive food rules intensify disappointment.2:51 – Why Avoiding Disappointment Isn’t the GoalRecognizing food disappointment as a normal part of eating.3:15 – The Risk of AvoidanceHow trying to prevent disappointment can increase rigidity and pickiness.3:36 – Step One: Check Your Baseline Relationship with FoodHow restriction, clean eating, and rigid rules make disappointment worse.4:59 – The Healthy Dancer® Food Flexibility AlgorithmA tool for building more inclusive and supportive food choices.5:09 – In the Moment: What to Do When You Feel DisappointedStrategies for handling the feeling while eating.6:01 – Trying New Foods Is a WinReframing disappointment as progress in building food variety.6:33 – Eat Enough, Even If It’s Not PerfectWhy skipping meals or undereating after disappointment can backfire.6:57 – Reflect on ExpectationsUsing the experience as feedback—flavors, pairings, presentation, and access.7:39 – Reframe the MealLooking at nutritional value, functionality, or the social context.8:40 – Building the Healthy Dancer® Body of EvidenceTurning disappointment into a learning opportunity for next time.9:42 – Final Takeaways & SupportWhy adequacy matters, multiple eating opportunities exist each day, and how to get further guidance in Rachel’s Healthy Dancer® program.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.

Your mind-body connection is essential to artistry—but it can’t thrive if you’re under-fueled. For dancers, stress, restrictive eating, and body image struggles can disrupt the harmony between mind and movement. In this episode, Rachel Fine explores how food and nutrition directly shape your mind-body connection and introduces The Healthy Dancer® Body of Evidence—a tool designed to help dancers rebuild trust, awareness, and resilience.You’ll learn:✅ What the mind-body connection means for dancers✅ How restrictive eating and dieting weaken this connection✅ The role of body image and discipline in fueling struggles✅ How The Healthy Dancer® Body of Evidence builds awareness✅ Internal + external scans to better understand hunger, energy, and stress✅ Practical ways to restore body trust through food and movement✅ How nutrition choices support focus, endurance, and performance📅 Perfect for: dancers navigating body image struggles, parents supporting dancers’ fueling, and educators helping dancers integrate mental and physical wellness.📖 Read the full blog: https://dancenutrition.com/mind-body-connection/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel 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 – Introduction: Mind-Body Connection & Dancer Nutrition0:32 – Why Mind-Body Awareness Is Critical for DancersHow body attunement enhances movement, artistry, and overall dance performance.1:10 – The Link Between Energy for Dance and Mind-Body ConnectionWhy underfueling can disrupt focus, stamina, and execution in class or rehearsal.1:46 – Signs You’re Losing Mind-Body AwarenessCommon indicators in dancers, including fatigue, restrictive eating, and reduced studio focus.2:01 – The Impact of Diet Culture on Dancer NutritionHow restrictive rules and “good vs. bad” food thinking can disconnect mind and body.2:44 – Rebuilding a Supportive Relationship with Food for DancersMindful fueling strategies to reconnect with hunger, fullness, and satisfaction cues.3:17 – Building The Healthy Dancer® Body of EvidenceTracking intrinsic cues to guide meal planning, optimize energy, and fuel performance.4:01 – Prompts for Daily Mindful Fueling & Body AwarenessQuestions to assess hunger, fullness, energy, and focus throughout your dance day.5:01 – Adjusting Nutrition for Energy, Recovery, and PerformanceAdding protein, fats, and carbohydrates to reduce cravings, burnout, and fatigue.5:42 – Cultivating Strong Mind-Body Attunement in DanceHow self-awareness improves food decisions, energy levels, and longevity in dance.6:01 – Practical Mind-Body & Nutrition Strategies for DancersTips for balanced meals, hydration, mindful eating, rest, and stress management.6:33 – The Role of Proper Nutrition in Mind-Body ConnectionWhy fueling adequately is essential for energy, recovery, and overall performance.7:02 – Support Through The Healthy Dancer® ProgramHow the program helps dancers build mind-body connection and maintain consistent fueling.7:10 – Next Steps: Start Your 7-Day Free TrialHands-on guidance to optimize nutrients, boost performance, and improve mindful fueling.

Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers worldwide to help them build supportive relationships with food and body. FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/From downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance. A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!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 or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers worldwide to help them build supportive relationships with food and body. FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/From downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance. A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!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 or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

The food you eat does more than fuel your body—it can influence your emotions, focus, and overall mental well-being. In this episode, Rachel Fine dives into the science behind neurotransmitters, the gut-brain connection, and how specific nutrients play a role in mood regulation. She also explains how restrictive eating can disrupt emotional balance and offers practical strategies for dancers to support both mental and physical health through food.You’ll learn:✅ How serotonin, dopamine, endorphins, and stress hormones influence mood✅ The critical role of the gut-brain axis in emotional health✅ Why restrictive eating can lead to stress, low focus, and mood swings✅ Key nutrients and foods that support neurotransmitter production and mental well-being✅ Practical tips for fueling consistently and enhancing mood as a dancer📅 Perfect for: dancers who experience stress, low energy, or mood fluctuations related to eating habits—or anyone interested in understanding the connection between food and emotional health.📖 Read the full blog: https://dancenutrition.com/how-can-food-impact-my-mood/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastTimestamps ⬇️ (Skip to the section you need!)0:00 – Food for Performance vs. Food for MoodIntroducing the connection between nutrition and emotional well-being.0:28 – Breaking Nutrition Myths for DancersRachel explains her mission to connect food, performance, and health.1:00 – The Overlooked Connection: Food and MoodHow brain chemicals, lifestyle, and diet shape mindset.1:24 – Neurotransmitters ExplainedThe chemicals that regulate thoughts, emotions, and behaviors.1:47 – Serotonin: The Happy HormoneHow serotonin influences calmness, sleep, and overall mood.2:10 – The Gut-Brain AxisWhy most serotonin is produced in the gut, not the brain.2:46 – Tryptophan and Serotonin ProductionProtein-rich foods that help the body make serotonin.3:32 – Dopamine: The Reward ChemicalHow eating, music, and laughter influence feelings of pleasure.4:42 – Food Addiction vs. Dopamine ReleaseWhy restriction—not sugar—is often the real trigger for cravings.6:16 – Tyrosine and Dopamine ProductionThe amino acid that supports dopamine and focus.7:15 – Stress Hormones and EndorphinsHow norepinephrine, cortisol, and endorphins affect dancers’ mood.8:16 – The Impact of Restrictive Eating on MoodWhy calorie deficits lead to irritability, fogginess, and low energy.9:45 – Emotional Eating and OvereatingReframing these experiences as important signals, not failures.11:42 – Building a Healthy Relationship With FoodWhy consistent nourishment, balance, and food variety matter.13:51 – Nutrition and Lifestyle Tools for Mood SupportFrom omega-3s and probiotics to stress-relieving activities.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.

Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers worldwide to help them build supportive relationships with food and body. FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/From downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance. A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!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 or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.