The Body Budget: How to Stop Running on Empty and Replenish Your Energy
Have you ever felt completely drained, even when you didn’t do anything physically exhausting? That’s because your energy isn’t just about movement—it’s about how well you manage your body budget.
Just like a bank account, your brain constantly tracks the energy coming in and going out. Too many withdrawals without enough deposits? You end up feeling exhausted, anxious, or even sick. But when you learn to manage your body budget wisely, you can boost your energy, improve focus, and feel more balanced every day.
PS – you can also listen to this in podcast form!
What Is the Body Budget?
The concept of the body budget comes from Dr. Lisa Feldman Barrett’s research on how the brain regulates the body’s energy. Your brain is always predicting and adjusting how much energy you need for different tasks—whether it’s thinking, moving, or even processing emotions. Every activity you do, from exercising to dealing with stress, makes a withdrawal from your body budget. The key is to make sure you’re also making enough deposits to keep yourself feeling good.
Why Your Body Budget Matters
When your body budget is well-managed, you feel energized, focused, and emotionally stable. But when it’s out of balance, you may experience:
- Chronic fatigue
- Brain fog
- Mood swings
- Increased anxiety or stress
- Weakened immune function
Over time, constantly overspending your energy without replenishing it can lead to burnout, inflammation, and even chronic health conditions.
Common Withdrawals That Drain Your Energy
Some energy withdrawals are necessary—like working out or learning something new—but too many withdrawals without enough deposits will leave you running on empty. Here are some of the biggest energy drains:
1. Lack of Sleep
Your body and brain need quality sleep to repair, process emotions, and regulate energy. Skimping on sleep increases stress hormones and makes it harder to think clearly.
2. Chronic Stress
Stress puts your nervous system in overdrive, forcing your brain to use extra energy to stay alert and “on guard.” Over time, this depletes your body budget, making you feel exhausted. (Read this blog on how chronic stress can show up in your body)
3. Poor Nutrition
Ultra-processed foods, too much sugar, and skipping meals send your energy levels on a rollercoaster. Without proper fuel, your brain struggles to regulate emotions and focus.
4. Overworking & Decision Fatigue
Constant multitasking, making tough decisions, or pushing through long workdays drains cognitive resources.
5. Social Isolation
Humans are wired for connection. Without social interaction and support, your body budget takes a hit, leading to emotional exhaustion.
How to Replenish Your Body Budget
The good news? You can restore your energy by making consistent “deposits” into your body budget. Here’s how:
1. Prioritize Quality Sleep
Sleep is like a nightly reset for your brain. Aim for 7–9 hours of uninterrupted sleep by creating a relaxing bedtime routine, reducing blue light exposure, and keeping a consistent sleep schedule.
2. Move Your Body (Without Overdoing It)
Exercise is a deposit and a withdrawal. When done right, movement actually boosts your energy levels by improving circulation, reducing stress, and increasing feel-good neurotransmitters. Try walking, yoga, strength training, or any movement you enjoy.
3. Fuel Your Brain with the Right Foods
Whole foods rich in protein, healthy fats, and fiber help regulate your blood sugar and provide steady energy. Think leafy greens, lean proteins, nuts, and complex carbs. Hydration is also crucial—your brain is 75% water!
4. Get Outside & Soak Up Natural Light
Spending time in nature replenishes your body budget by reducing cortisol (the stress hormone) and increasing serotonin (the feel-good neurotransmitter). Sunlight also helps regulate your sleep cycle.
5. Breathe & Regulate Your Nervous System
Deep breathing, meditation, and mindfulness exercises calm your nervous system, helping your brain use energy more efficiently. Try box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) when feeling overwhelmed.
6. Connect with Others
Positive social interactions provide an instant energy boost. Even a short chat with a friend or a hug from a loved one can help your nervous system relax and recharge.
The Science Behind It
If you want to dive deeper into how your brain manages energy, Dr. Lisa Feldman Barrett’s research explains it well. Check out her work here.
Ready to Rebalance Your Energy & Feel Like Yourself Again?
If you’ve been running on empty and want to create a life that feels aligned, energized, and fulfilling, I can help. In my 1:1 coaching, we’ll use neuroscience-backed strategies to help you manage stress, rewire unhelpful patterns, and build a lifestyle that truly supports you.
