Nutrition for Dancers with The Dance Nutritionist®

🥑 Heard that keto might help your dancing? Think again. In this episode, Rachel Fine breaks down the truth behind the ketogenic diet and why it may not be the right fit for dancers seeking sustained energy and performance.Learn how to:✅ Understand what ketosis is✅ Evaluate the risks of low-carb eating for dancers✅ Preserve energy, muscle mass, and digestive health✅ Balance macronutrients without unnecessary restriction✅ Approach nutrition from a sustainable, science-backed lens📅 Perfect for: dancers questioning trendy diets like keto and low-carb.👉🏼 Read the full blog: https://dancenutrition.com/keto-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 — Is the Keto Diet Helpful or Harmful for Dancers?An introduction to the pros and cons of keto in the dance world.0:33 — What Exactly Is the Keto Diet?A clear explanation of the ketogenic diet’s principles.1:46 — How Low Is Low-Carb on Keto?Understanding the strict carbohydrate limits dancers face on keto.2:04 — The Goal of Ketosis: Burning Fat Instead of CarbsWhat ketosis means and how your body switches fuel sources.2:35 — Why Carbohydrates Are a Dancer’s Preferred Energy SourceHow carbs support muscles, brain function, and intense movement.3:25 — The Hidden Danger: Muscle Breakdown on KetoWhy your body might burn muscle protein when carbs are low.4:26 — Common Keto Side Effects for Dancers: Sluggishness & Brain FogHow keto can impact stamina, mood, and mental clarity.5:02 — Why “Fat Burns in the Flame of Carbohydrates” MattersThe science behind why carbs are essential for fat metabolism.5:46 — Underfueling Risks with Restrictive Diets Like KetoWhy many dancers end up not eating enough on keto.6:13 — Keto’s Impact on Digestive Health and Fiber IntakeHow cutting carbs can cause constipation and gut issues.7:07 — Key Nutrient Deficiencies from Cutting Plant-Based FoodsMissing out on vitamins and minerals vital for dancers’ health.7:42 — When Might Keto Be Medically Necessary?Medical uses of keto vs. why it’s usually not right for dancers.8:03 — A Balanced Nutrition Approach for DancersThe Healthy Dancer fundamentals for fueling performance.8:46 — The Importance of Carbs, Protein, and Healthy FatsHow balanced meals support energy, muscle, and recovery.9:03 — Final Takeaway: Don’t Fear Carbs, Fuel Your Dance!Why dancers should avoid restrictive diets like keto for optimal results.

🥝 Forget dieting! Here’s what a realistic fueling routine actually looks like for dancers. In this episode, we explore how dancers can build balanced meals and snacks that fuel sustainable energy and performance.Learn how to:✅ Build satisfying meals and snacks with protein, carbs, and fat✅ Avoid diet culture pitfalls that sneak into dancer nutrition✅ Fuel in a way that supports training and recovery📅 Perfect for: dancers seeking a sustainable, non-restrictive fueling approach.👉🏼 Read the full blog: https://dancenutrition.com/diet-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.0:00 – What Should Dancers Actually Eat?A clear, no-dieting approach to fueling your body for dance performance.0:20 – Dispelling Dance Nutrition MythsWhy outdated food rules like “no white bread” and “no eating after 7 p.m.” don’t serve dancers.0:50 – The Role of Food in Dance PerformanceHow proper fueling supports strength, energy, and focus both in and out of the studio.1:30 – Breaking Down the 3 Key MacronutrientsLearn why carbohydrates, protein, and fats are all essential for dancers.2:50 – Why Carbs Are Crucial for Energy and StaminaUnderstanding carbs as the preferred fuel for muscles and brain during dance.3:20 – The Importance of Healthy Fats for Hormonal and Joint HealthHow fats help keep you satisfied and support long-term body function.3:50 – Protein’s Role in Muscle Recovery and RebuildingWhy protein is key for tissue repair after intense training.4:30 – What a Balanced Plate Looks Like for DancersExamples of combining carbs, protein, and fats for optimal meals and snacks.5:00 – Common Nutrition Myths in DanceDebunking myths like “carbs make you tired” and “sugar is bad.”6:00 – The Truth About Sugar and Quick EnergyWhen sugary foods can be helpful and when they’re not enough.6:30 – Why “Clean Eating” Isn’t Always Practical or HealthyAvoiding food guilt and embracing flexibility for real-life dance schedules.7:40 – How Often Should Dancers Eat?Tips on meal and snack timing to maintain energy and prevent crashes.8:40 – Assessing Your Current Fueling and Energy LevelsQuestions to help you evaluate how well you’re fueling for dance.9:40 – Embracing Variety and Flexibility in Food ChoicesWhy no single “perfect” dancer diet exists and how to listen to your body’s needs.11:00 – Sustainable Fueling with The Healthy Dancer®An overview of core values and long-term strategies for a supportive relationship with food.

🎄 Feeling out of sync after the holidays? Let’s ditch the diet mindset. In this episode, Rachel Fine shares how dancers can regain balance without restriction or guilt.Learn how to:✅ Release the all-or-nothing mentality✅ Rebuild supportive habits after holidays and breaks✅ Tune into your body’s hunger, cravings, and energy needs📅 Perfect for: dancers navigating holiday seasons, summer breaks, or routine changes.👉🏼 Read the full blog: https://dancenutrition.com/how-to-get-back-on-track-after-the-holidays/📲 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 Getting Back After Holidays Is Tough for DancersUnderstanding the challenges dancers face returning from holiday breaks and why it’s normal to feel off rhythm.0:20 – Dispelling Holiday Nutrition Myths for DancersBreaking down common misconceptions around food and diet culture after the holidays.0:50 – The Problem with Detoxes and CleansesWhy “detox” diets and cleanses are not necessary—and can even be harmful—for dancers post-holiday.1:40 – How Over-Exercising and Undereating Affect Your MetabolismExploring how extreme compensation can disrupt metabolism and energy levels.2:50 – Returning to Normal: Consistency Over RestrictionHow to gently get back to regular meals and snacks without swinging to extremes.3:30 – Practicing Self-Compassion After Holiday EatingThe importance of kindness toward yourself when adjusting after indulgent holiday meals.4:50 – Reflecting on Your Holiday Meal ExperienceQuestions to ask yourself about enjoyment, social connection, and satisfaction at holiday meals.6:00 – Why Feeling Full Is Normal, Not BadReframing fullness as a natural signal, not something to fear or avoid.7:00 – Giving Yourself Permission to Enjoy FoodAffirming the right to eat and enjoy favorite foods without guilt or restriction.8:30 – Choosing Nourishment Over RestrictionFocusing on what your body needs for energy and performance rather than cutting foods out.9:00 – Reframing New Year’s Resolutions for DancersSetting goals based on how you feel and perform rather than appearance or weight.9:40 – Practical Resolutions: Snack Routine & New RecipesIdeas like building consistent snack habits and trying a new recipe monthly.10:45 – Rest and Recovery: A Crucial Part of TrainingWhy intentional rest is as important as dance practice for your body.11:40 – Avoiding Obsession with “Clean Eating” Post-HolidayThe dangers of rigid clean eating and food labeling that can cause anxiety and loss of joy.12:30 – Embracing Variety and Listening to Your BodyEncouragement to experiment with foods and pay attention to physical and emotional satisfaction.

🥯 Wondering what to eat after dance class? In this episode, Rachel Fine dives deep into recovery nutrition for dancers—what to eat, when to eat, and how to make it work in your real-life schedule.Learn how to:✅ Refuel with the right balance of carbs, protein, and fluids✅ Plan recovery snacks that are simple, portable, and delicious✅ Build recovery habits that support strength, stamina, and injury prevention📅 Perfect for: dancers, parents, and educators looking to improve post-training recovery routines.👉🏼 Read the full blog: https://dancenutrition.com/recovery-nutrition-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 – What is Recovery Nutrition?Why recovery nutrition matters more than complicated formulas or perfection.0:30 – Why Recovery Nutrition Often Gets OverlookedCommon reasons dancers skip post-dance fueling and the impact on energy and soreness.1:00 – The Importance of the First Hour After DancingHow what you eat in the first 60 minutes affects recovery and next-day performance.2:20 – What Happens to Your Muscles During DanceUnderstanding glycogen depletion and muscle micro-tears from dancing.3:00 – Consequences of Underfueling After TrainingLingering soreness, brain fog, and muscle breakdown explained.3:45 – Breaking the Cycle of Mindless EatingHow proper recovery nutrition supports stronger, more consistent dancing.4:50 – The 3 Rs of Recovery Nutrition: Refuel, Rebuild, RehydrateA simple framework for what your body needs after dancing.5:00 – Refuel with CarbohydratesWhy carbs are essential post-dance and easy snack ideas.5:50 – Rebuild with ProteinHow protein repairs muscles and recommended amounts for recovery.6:25 – Rehydrate EffectivelyBeyond water: fluids and electrolytes to combat dehydration.7:00 – Timing and Portion Tips for RecoveryBest windows for fueling and how to listen to your hunger cues.7:45 – Snack and Meal Ideas for RecoveryPractical, packable combos to support energy and muscle repair.9:00 – Troubleshooting Common ChallengesTips for when you forget snacks or have no appetite post-dance.9:50 – Recovery Tips for Plant-Based DancersPlant-based options that support refueling and rebuilding muscles.10:15 – Final Takeaways: Make Recovery Nutrition Part of Your TrainingConsistency is key to improved stamina, less soreness, and better training results.

🧬 Think your “slow metabolism” is to blame for everything? In this episode, Rachel Fine debunks metabolism myths and shows how dancers can support energy, strength, and hormonal balance without restriction.Learn how to:✅ Understand what metabolism really means✅ Avoid the damage of chronic under-fueling✅ Support a healthy metabolic rate through consistent, satisfying meals📅 Perfect for: dancers curious about energy, weight, and performance.👉🏼 Read the full blog: https://dancenutrition.com/dancer-metabolism/📲 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 – The Truth About Dancer MetabolismWhy “fast” or “slow” metabolism isn’t the full story.0:42 – Why Dancers Struggle With Body ImageHow comparison in the studio fuels confusion about metabolism.1:26 – What Metabolism Really MeansBreaking down the science behind your body’s energy use.2:46 – Understanding BMR and Energy ExpenditureThe role of your resting metabolic rate vs. activity.3:46 – What Influences Metabolic RateAge, sex, genetics, and muscle mass explained.4:32 – Can You Damage Your Metabolism?The truth about dieting, restriction, and metabolic adaptation.5:30 – Adaptive Thermogenesis ExplainedWhy your body slows metabolism to protect itself from “starvation.”6:47 – How Hormones Affect MetabolismLeptin’s role in fullness, energy use, and hunger regulation.8:28 – Strategies to Support a Healthy MetabolismFueling without extreme diets or supplements.9:46 – Why Consistent Fueling MattersAvoiding long gaps between meals to protect your energy.10:38 – Don’t Skip MacronutrientsHow carbs, protein, and fat work together for optimal performance.11:04 – Gentle Nutrition for DancersApplying nutrition fundamentals without obsession.11:36 – Listening to Hunger CuesRebuilding trust with your body’s appetite signals.12:21 – Exercise and MetabolismWhy strength training supports metabolism—but overtraining harms it.13:31 – Recap: The Most Powerful Metabolism BoostersEat enough, eat consistently, and honor your hunger.

🥧 The holidays can be joyful, but for dancers, they can also disrupt routines, stir up food stress, and invite unwanted body comments. In this episode, we share practical strategies to help you stay nourished, energized, and confident while home for the holidays.Learn how to:✅ Keep a flexible fueling structure without skipping meals✅ Set boundaries around food and body talk✅ Embrace mindful eating, joyful movement, and rest📅 Perfect for: dancers navigating holiday breaks, travel, and family gatherings while maintaining a healthy relationship with food.👉🏼 Read the full blog: https://dancenutrition.com/home-for-holidays/📲 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 - The Joy—and Stress—of the Holidays for DancersWhy the holiday season can feel exciting yet challenging for dancers’ routines and well-being.0:34 - Why Holiday Routines Feel So DifferentHow travel, schedule changes, and family events impact your fueling and training.1:46 - Keeping Your Fueling Structure at HomeTips to maintain balanced meals and snacks even when you’re away from the studio.3:00 - Navigating Family Meals and Food AvailabilityWays to plan ahead, communicate your needs, and ensure nourishing options are available.4:21 - How to Set Boundaries Around Food & Body CommentsScripts and strategies to stop triggering conversations before they start.5:05 - Mindful Moments: Eating, Movement & RestHow to use the holiday break to deepen body awareness and self-care.6:59 - What Joyful Movement Can Look Like at HomeGentle, restorative, and fun movement ideas that don’t feel like “training.”8:24 - The Importance of Hydration During BreaksEasy ways to keep your fluid intake up during travel and festive events.9:05 - Practicing Intuitive Eating Over the HolidaysHow to tune in to hunger, fullness, and satisfaction without strict food rules.10:50 - Top Takeaways for a Nourishing Holiday SeasonYour quick recap of key tips to stay fueled, calm, and confident during the holidays.

In this episode of Conversations with The Pros, Dance Dietitian and Nutritionist for Dancers Rachel Fine sits down with Johanna Sigurdardottir📲 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.

🥶 Think frozen meals are off-limits? Think again. In this episode, Registered Dietitian Rachel Fine shares how dancers can stock their freezer with nourishing, time-saving options that support performance and recovery.Learn how to:✅ Choose frozen foods that meet a dancer’s fueling needs✅ Build balanced meals straight from the freezer aisle✅ Save time without sacrificing nutrition or taste📅 Perfect for: dancers with limited time, kitchen space, or cooking skills, especially in college or during busy seasons.👉🏼 Read the full blog: https://dancenutrition.com/healthy-frozen-foods/📲 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 – Are frozen foods healthy for dancers?A look at how frozen meals can fit into a dancer’s routine — and whether they’re nutritionally sound.0:27 – Breaking down myths about frozen foodWhy frozen meals still carry outdated stigma, and how that affects dancers’ food choices.0:52 – Performance fuel: Can frozen meals deliver?Understanding when frozen foods support energy, recovery, and injury prevention.1:10 – What dancers need to know about sodiumHow sodium helps (and sometimes hinders) dancers — especially in pre-packaged meals.1:44 – How much sodium is too much?Why a single frozen meal may contain half a day’s worth — and what to look for on the label.2:12 – Don’t forget to bulk it upTips for boosting frozen meals with extra volume, fiber, and nutrients dancers need.2:25 – Frozen vegetables: easy wins for busy dancersHow frozen veggies offer convenient fiber, potassium, and balance in a pinch.2:39 – Read ingredient labels, but don’t obsessThe truth about long ingredient lists — and why unfamiliar names aren’t always harmful.3:02 – Building balanced frozen mealsLook for carbs, protein, and fats — plus examples dancers can use.3:39 – Should you avoid ingredients you can’t pronounce?Why that popular advice causes more harm than good — especially for dancers.4:07 – The real risk isn’t the additivesStress and food guilt are more dangerous than the preservatives in your freezer.4:29 – Mix and match to add balanceHow to use frozen rice, fruit, and grains to turn small meals into satisfying fuel.5:06 – Frozen meals in a balanced dancer’s dietWhy convenience options are fine when whole foods are also part of the routine.5:42 – Favorite frozen finds for dancersRachel shares her go-to frozen picks — including waffles, pizza, and ice cream.6:01 – Final thoughts: You don’t have to stressHow dancers can move away from food fear and toward confidence in their fueling plan.

🍳 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 prevention.👉🏼 Read the full blog: https://dancenutrition.com/dancers-and-protein/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastAdditional Learning:Protein Bars: https://dancenutrition.com/whats-the-best-protein-bar-for-a-dancer/Protein Powders, Ranked: https://dancenutrition.com/protein-powder-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.Timestamps ⬇️ (Skip to the section you need!)0:00 – Is Protein the Star Nutrient for Dancers?Start here: uncover why protein gets so much attention in dancer nutrition—and whether it deserves it.0:29 – Why Dancers Need to Rethink Protein MythsRachel busts common myths about protein in the dance world and sets the stage for evidence-based guidance.1:29 – What Protein Actually Does for a Dancer’s BodyExplore the key functions of protein—muscle repair, hormone support, immune health, and more.2:42 – Why Amino Acids Matter in a Dancer’s DietLearn about the 20 amino acids, especially the 9 essential ones dancers must get from food.3:02 – Can Protein Be Used for Energy?Find out why under-fueling on carbs and fats can force the body to use protein as fuel—a risk for dancers.4:00 – Protein’s Role in Sustained Energy for Dance ClassesDiscover how pairing protein with carbs slows digestion and boosts energy for long rehearsals.4:57 – How Much Protein Does a Dancer Really Need?Understand general protein recommendations without falling into the trap of over-calculating.5:52 – Visualizing Macronutrient Balance on a PlateRachel breaks down the ideal macronutrient ratio dancers can use to build balanced meals.6:52 – Do Dancers Really Need More Protein?Before adding more protein, assess if it’s actually needed—or if carbs and fats are being overlooked.7:35 – Animal vs. Plant-Based Protein SourcesGet the facts: both animal and plant-based proteins can support dancer health when varied and balanced.9:21 – Are You Getting Enough Protein as a Dancer?Learn how to assess your intake and when to reach out to a registered dietitian for support.10:20 – When to Prioritize Protein in a Dancer’s DayAfter dancing, a mix of carbs and protein can supercharge recovery—learn how and when to do it.11:59 – Best Post-Dance Recovery Foods for DancersChocolate milk, anyone? Discover go-to snacks and meals to rebuild muscle and restore energy.12:16 – Can You Eat Too Much Protein?Yes—overdoing protein can displace other vital nutrients and increase risks like dehydration.14:50 – Should Dancers Use Protein Bars and Supplements?Protein bars can help, but they aren’t meal replacements. Learn how to choose the right ones wisely.

🔄 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.