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PODCAST

Nutrition for Dancers with The Dance Nutritionist®

Dancers can fuel their bodies, improve performance, and build a healthy relationship with food. Registered Dietitian, Sports Nutritionist, & former professional dancer Rachel Fine tackles the trends, busts the myths, and shares evidence-based strategies for meal planning, performance snacks, recovery meals, supplements, and more. Whether you’re a ballet dancer, competitive dancer, or parent supporting a young performer, Rachel’s practical & digestible tips will teach you how proper fueling

health & fitness nutrition

All Episodes

00:16:45

Q: How Much Protein Do Dancers Really Need?

Nutrition for Dancers with The Dance Nutritionist® ·

2025/10/27

🍳 Is more protein always better? In this episode, Registered Dietitian Rachel Fine breaks down everything dancers need to know about protein—how much, when to eat it, and what sources work best for performance and recovery.Learn how to:✅ Determine your protein needs based on training✅ Choose dancer-friendly protein sources (yes, plant-based too!)✅ Time your intake for optimal muscle repair and strength gains📅 Perfect for: dancers building strength, managing busy schedules, or aiming for injury

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00:13:01

Q: Should Dancers Set Weight Goals for Performance?

Nutrition for Dancers with The Dance Nutritionist® ·

2025/10/13

🔄 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:

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00:15:48

Q: How Can Dancers Navigate Body Changes with...

Nutrition for Dancers with The Dance Nutritionist® ·

2025/10/06

💪 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🔔

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00:14:15

Q: What’s A Healthy Body Weight for Dancers, and Does...

Nutrition for Dancers with The Dance Nutritionist® ·

2025/09/27

💪 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:

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00:10:15

Q: Can Dancers Eat Fast Food And Still Stay Healthy?

Nutrition for Dancers with The Dance Nutritionist® ·

2025/09/15

🍔 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/📲

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00:11:15

Q: How Can Dancers Prepare for Nutcracker Auditions...

Nutrition for Dancers with The Dance Nutritionist® ·

2025/09/08

💡 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

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00:16:01

Q: How Can Dancers Meal Plan Without Stress?

Nutrition for Dancers with The Dance Nutritionist® ·

2025/09/01

🥝 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

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00:11:14

Q: How Can Dancers Eat Healthy In College Dorms?

Nutrition for Dancers with The Dance Nutritionist® ·

2025/08/18

🏫 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

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00:15:01

Q: Is There A "Best" Diet for A Dancer?

Nutrition for Dancers with The Dance Nutritionist® ·

2025/08/03

🥗 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

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00:12:01

Vitamin B12: Supporting A Dancer's Energy & Performance

Nutrition for Dancers with The Dance Nutritionist® ·

2025/07/21

Learn more on the blog: https://dancenutrition.com/vitamin-b12/Timestamps: 0:00: Introduction 1:54: B12 Challenges 2:50: The Roles of B12 4:00: Identify B12 Deficiency 6:40: B12 Considerations 8:30: B12 Supplements 9:00: A Food First Approach 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 both food and

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00:11:00

Caffeine & Energy Drinks

Nutrition for Dancers with The Dance Nutritionist® ·

2025/07/14

Learn more on the blog: https://dancenutrition.com/a-dancers-guide-to-caffeine/Timestamps:0:00: Introduction1:05: The Impact of Caffeine1:55: An Ergogenic Effect4:02: Too Much Caffeine5:42: How Much Caffeine Is Okay?7:00: Using Body Attunement7:30: Is Caffeine Addictive?8:25: Will Caffeine Stunt Growth?9:08: Is Caffeine Dehydrating?9:45: What About Energy Drinks?Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and

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00:18:52

How to Prepare for a Summer Dance Intensive (Without...

Nutrition for Dancers with The Dance Nutritionist® ·

2025/07/10

☀️ 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

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00:12:08

A Dancer's Diet: The Role of Carbohydrates

Nutrition for Dancers with The Dance Nutritionist® ·

2025/07/07

Learn more on the blog: https://dancenutrition.com/dancer-diet-carbs/Timestamps: 0:00: Introduction 0:44: Disclaimer 1:24: The Backlash 3:04: Fears of Sugar 4:34: Carb Recommendations for Dancers 5:37: “Good” vs “Bad” Carb Myth 7:00: A Need For Quick Energy 8:08: Supporting Your Metabolism 9:23: Why Are Carbs Critical? Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers

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00:24:28

Confidence As A Dancer with Miami City Ballet...

Nutrition for Dancers with The Dance Nutritionist® ·

2025/07/02

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

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00:17:37

Sustainable Training With Dietitian Rachel Fine and...

Nutrition for Dancers with The Dance Nutritionist® ·

2025/06/27

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

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00:12:01

Food Disappointment: Manage the mealtime distress

Nutrition for Dancers with The Dance Nutritionist® ·

2025/06/23

Learn more on the blog: https://dancenutrition.com/dealing-with-food-disappointment/More on Food Flexibility: https://dancenutrition.com/what-is-food-flexibility/ Timestamps: 0:00: Introduction 0:56: What is food disappointment? 3:25: Your relationship with food 5:05: Navigate food disappointment 7:02: Evaluate mealtime expectations 8:26: The Healthy Dancer® Body of Evidence 9:30: Ensure Nutritional Adequacy Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced

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00:08:13

A Dancer's Mind-Body Connection: The Role of Food

Nutrition for Dancers with The Dance Nutritionist® ·

2025/06/10

Learn more on the blog: https://dancenutrition.com/mind-body-connection/Timestamps: 0:00: Introduction 1:07: Under-fueling Realities 2:20: Reconnect Your MindBody Connection 3:37: Building Body Trust 4:45: Appetite Troubleshooting 5:20: Intention 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 both food and

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00:19:41

Suriving Summer Layoff and Sustaining Balance with...

Nutrition for Dancers with The Dance Nutritionist® ·

2025/06/02

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

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00:23:33

From Competition Dancer to Professional Ballerina...

Nutrition for Dancers with The Dance Nutritionist® ·

2025/05/26

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

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00:15:14

Food and Mood: What Dancer's Should Know

Nutrition for Dancers with The Dance Nutritionist® ·

2025/05/26

Learn more on the blog: https://dancenutrition.com/how-can-food-impact-my-mood/The Truth About Food Addiction: https://dancenutrition.com/how-to-beat-food-addiction/ Support Your Gut Microbiome: https://dancenutrition.com/dancers-diet-probiotics/ Timestamps: 0:00: Introduction 1:15: The Role of Neurotransmitters 4:00: Dopamine and Food 7:25: Endorphins 8:05: Stressful Mealtimes 11:00: Emotional Eating 12:00: The Role of A Dietitian 12:50: A Food-First Approach 14:00: Look Beyond Your Plate Rachel

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