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/

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Timestamps ⬇️ (Skip to the section you need!)

0:00 – Food for Performance vs. Food for Mood
Introducing the connection between nutrition and emotional well-being.

0:28 – Breaking Nutrition Myths for Dancers
Rachel explains her mission to connect food, performance, and health.

1:00 – The Overlooked Connection: Food and Mood
How brain chemicals, lifestyle, and diet shape mindset.

1:24 – Neurotransmitters Explained
The chemicals that regulate thoughts, emotions, and behaviors.

1:47 – Serotonin: The Happy Hormone
How serotonin influences calmness, sleep, and overall mood.

2:10 – The Gut-Brain Axis
Why most serotonin is produced in the gut, not the brain.

2:46 – Tryptophan and Serotonin Production
Protein-rich foods that help the body make serotonin.

3:32 – Dopamine: The Reward Chemical
How eating, music, and laughter influence feelings of pleasure.

4:42 – Food Addiction vs. Dopamine Release
Why restriction—not sugar—is often the real trigger for cravings.

6:16 – Tyrosine and Dopamine Production
The amino acid that supports dopamine and focus.

7:15 – Stress Hormones and Endorphins
How norepinephrine, cortisol, and endorphins affect dancers’ mood.

8:16 – The Impact of Restrictive Eating on Mood
Why calorie deficits lead to irritability, fogginess, and low energy.

9:45 – Emotional Eating and Overeating
Reframing these experiences as important signals, not failures.

11:42 – Building a Healthy Relationship With Food
Why consistent nourishment, balance, and food variety matter.

13:51 – Nutrition and Lifestyle Tools for Mood Support
From 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.