June 24, 2025 • 18 mins
Feeling drained no matter how much you get done? It’s not just stress—it might be your body budget.
In this episode of Joyfully Unstoppable, we’re diving into the neuroscience-backed concept of the body budget and why it’s a game-changer for women in leadership. Your body budget is the internal balance of energy your brain manages every day—and when it’s in deficit, everything from confidence to clarity to communication suffers.
You’ll learn:
🌿 What the body budget is and why it matters
🌿 How depletion shows up in your leadership
🌿 Sneaky drains that high-achieving women often overlook
🌿 Practical ways to restore your energy and lead more sustainably
If you’re ready to stop running on empty and start leading from a place of fullness, this episode is your invitation to reclaim your energy and redefine what work-life balance really looks like.
✨ You don’t have to burn out to lead well. ✨
🎧 Hit play, take a breath, and let’s get grounded.
Joyfully Unstoppable—helping women reconnect with what matters most.
Subscribe so you never miss an episode!
✨ Let’s stay connected
Want more support as you lead with clarity, confidence, and joy? Here’s how we can keep growing together:
📝 Download the Burnout Recovery Checklist!
👩🏽🤝👩🏾 Join the Women Lead Well Community on Facebook!
📋 Join the Waitlist for Frantic to Flourishing!
🌿 Meet Becky – Get to know the heart behind the mic
💼 Coaching for Women Leaders – Ready for personalized support? Explore 1:1 coaching
📚 Free Leadership Resources – Practical tools to help you lead (and live) well
🏡 Explore Women Lead Well – Learn more about Women Lead Well and everything we offer
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:03):
Welcome to Joyfully Unstoppable,the podcast for women who are
ready to lead boldly, livelightly, and reclaim their joy.
Whether you're leading a team, aclassroom, a boardroom, or your
own big, beautiful life.
I am so glad you found us.
I'm your host, Becky Hamleadership coach, speaker and
(00:23):
founder of Women Lead Well.
After years of high levelleadership, I discovered that
success doesn't have to come atthe cost of your peace, your
values, or your wellbeing.
Each week, we'll explore what itmeans to lead with clarity,
confidence, and authenticity,even in a world that tells you
(00:44):
to hustle harder, improve yourworth.
You carry a lot.
Let's help it feel lighter.
Have you ever had a day whereeverything looked fine on the
outside, but inside you feltlike you were hanging on by
thread?
You weren't sick, you weren'tsad, you weren't even apparently
(01:04):
all that stressed, but you feltfoggy and reactive, kind of
emotionally thin, like thesmallest request might send you
over the edge.
That's not weakness.
That's your body budget talking.
The term body budget comes fromneuroscience and describes the
total energy, physical,emotional, mental.
(01:25):
Your brain allocates every dayto keep you functioning.
Every email you answer, everymeeting you navigate, every
boundary you hold or break comeswith a cost.
And just like with money, ifyou're spending more than you're
earning, you go into debt.
Most women in leadership operatefrom a constant energy deficit
(01:49):
over extended, over committed,and overwhelmed.
And the kicker we've been toldto just push through it to
hustle harder, smile biggerpower, pose our way into a
better mindset.
Your nervous system ain't buyingit.
In this podcast episode, we willexplore what the body budget is.
(02:12):
Why it matters so deeply to yourleadership and how learning to
manage it can help you lead withmore presence, clarity, and joy.
Because when you care for yourenergy, you don't just feel
better, you lead better, andthat changes everything.
So what is a body budget?
(02:34):
The term body budget may soundlike wellness jargon, but it's
grounded in neuroscience.
And once you understand it.
Man, it changes the way youthink about stress, emotion and
energy management.
Body budget was coined byneuroscientist Dr.
Lisa Feldman Barrett, it refersto the brain's continuous effort
(02:54):
to predict and regulate yourinternal systems.
Things like your heart rate,hormones, blood sugar, immune
response, and more.
In short, your brain isconstantly managing the
resources your body needs tosurvive and thrive.
Obviously this isn't a consciousprocess.
It's happening every day behindthe scenes all day, every day.
(03:17):
Just like a financial budgettracks income and expenses, your
body budget tracks energy,deposits and withdraws
everything you do.
Every choice, interaction,emotion either adds to your
energy reserves or drains them.
Difficult conversation with acoworker withdrawal.
A nourishing meal or a quietmoment of breath work deposit,
(03:43):
running on five hours of sleepin three cups of coffee, major
overdraft.
When your body budget isbalanced, you feel grounded,
alert, and capable.
But when it's depleted, whenyou're in a chronic state of
deficit, you feel scattered,reactive, overwhelmed,
(04:03):
emotionally numb.
That's not about being weak orsensitive, it's biology.
Your nervous system is signalingwe're at a reserve.
Understanding your body budgetis a game changer because it
reframes so many leadershipchallenges, not as personal
failures, but as physiologicalcues, right?
That moment you snapped in ameeting or zoned out during a
(04:26):
strategy session or felt likeinexplicably anxious, is that
just me?
That wasn't poor leadership.
It was your brain budgeting forsurvival.
So learning how to notice, honorand replenish your body budget
isn't just a personal Wellnesspractice, though it is really
important.
It is also a leadershipimperative.
(04:49):
Now let's talk about why thebody budget matters for leaders.
If it's not already obvious.
Leadership isn't just about whatyou do, it's about how you show
up and how you show up isdirectly tied to how resourced
your nervous system is.
And now here's the truth thatmost leadership training
ignores.
You can have all the strategy,all the experience, best vision
(05:10):
in the world, but if your bodybudget's in the red, it will
sabotage your best intentions.
Your nervous system becomes thefilter through which every
decision, conversation, conflictis processed.
When you're depleted, even smallstressors can feel overwhelming,
and of course, it compounds overtime.
Now, when your budget isbalanced, you lead from a place
(05:33):
of grounded clarity.
Think about the last time yousnapped at a colleague, couldn't
find the words in a meeting orfelt paralyzed by a small
decision.
It probably wasn't a lack ofskill or preparation.
More likely than not, yournervous system was in protection
mode.
It was trying to conserve energyfrom a state of deficit.
(05:56):
When your brain senses threat,even an emotional threat like
criticism or failure, itreroutes resources away from
connection and creativity towardsurvival and defense.
That's why body budget depletioncan show up like.
Reactivity instead ofresponsiveness, micromanaging
(06:17):
instead of trust overfunctioning instead of
delegating.
People pleasing instead ofboundary setting, exhaustion,
disguised as indecision orapathy.
It's not a personal flaw, it'sphysiology.
And you've heard me talk aboutthese things a lot, right?
This is an underlying theme ofwomen Lead Well is the people
(06:38):
pleasing and theover-functioning and all of it,
and it all.
Those are all indicators thatour body budget is in the red.
Emotional intelligence, empathy,innovation wise decision making.
These are not just mentalskills.
They require physical energy.
They draw from your internalbudget.
You can't consistently lead wellfrom a place of chronic deficit
(07:01):
no matter how hard you try orhowever hard you want.
This is the missing link in somuch of modern leadership advice
that it's not just aboutchanging your thoughts or
building better habits.
It's about learning to stewardyour energy.
So your leadership is rooted insustainability, not sacrifice.
(07:22):
By this point, you might beasking what drains your body
budget.
I would love to tell you if yourbody budget is the fuel that
powers your leadership, it'sworth getting clear on what's
depleting it.
Especially those sneaky chronicdrains that most women leaders
normalize.
'cause it's not just the bigstressors that lead to burnout,
(07:44):
it's those small withdrawals youmake each day without even
realizing it.
And for women in leadership,many of those come from the
invisible labor and internalizedpressure.
Here's some of the most commonenergy drains that quietly chip
away at your body budget.
(08:05):
One.
Emotional labor managing notonly your own emotions, but also
the moods, reactions and comfortof everyone around you, your
family, your friends, your team.
If you are the one smoothingconflict, making sure that
people feel heard or holding theemotional tone for your entire
team, it's costing you even ifno one else sees it.
(08:26):
Two decision fatigue.
The mental load of constantdecision making.
What to delegate.
How to phrase an email when tospeak up.
It all takes a toll, especiallywhen perfectionism is there
whispering in your ear thatevery decision must be right.
Three, context switching,bouncing between meetings, inbox
(08:49):
platforms, people fractures, ourfocus and exhaust.
The brain.
Multitasking might feelefficient, but it's expensive in
terms of energy.
Four.
Unresolved imposter syndrome,that low hum of self-doubt.
Constantly proving yourselfperforming worthiness.
(09:09):
Second, guessing your ideas.
It quietly drains your reserveseven on days that look
productive.
Five boundary violationsincluding self betrayal.
When you violate your ownboundaries, every time you
overwrite your needs to avoiddisappointing someone.
Say yes when you mean to say no.
(09:30):
Or push through when youactually need to rest, you make
a withdrawal from your emotionaland physical accounts.
Six, chronic over-functioning.
When you are always the reliableone, the capable one, or the
fixer.
It's easy to become everyone'ssafety net and no one's
priority.
(09:51):
That level of responsibility maybe rewarded externally, but
internally it's expensive.
Yeah.
Even positive things like publicspeaking, big goals, exciting
new opportunities can impactyour body, budget, growth, cost,
energy too, right?
That doesn't mean you shouldavoid it.
It means you need to replenishwhat it takes.
(10:12):
The point isn't to eliminateevery drain.
I mean, that's not realistic.
The point is to name thembecause awareness is powerful.
When you can spot what's costingyou, you can start making
intentional choices that protectyour reserves and support more
sustainable leadership.
Now let's talk about how toreplenish and protect your body
(10:34):
budget.
Let's be clear.
Tending to your body budgetisn't an indulgence.
It's leadership.
It is not about doing less orlowering the bar, it's about
sustaining the clarity, energy,and presence.
Your role requires women.
Lead Well is founded on thosethree, principles, principles,
(10:56):
cornerstones, whatever, joy,sustainable and authentic
leadership.
And when you tune into your bodybudget and protecting your body
budget, one that is sustainable.
And because you're doing whatworks for you, you're authentic.
And because you now are buildingthat reserve, it is so much
(11:18):
easier for you to tap into yourjoy.
This isn't indulgent.
It's about what makes leadershipwork over the long term.
It's not lowering the bar.
It is simply the fact that youcan't pour from an empty cup.
You know it, I, we all know wesay it, but we don't do it.
But when your nervous systemfeels rested, when it feels
(11:40):
resourced, you make betterdecisions.
You know, you do.
You listen more deeply.
You lead with calm authority,and you access the joy that
brought you to leadership in thefirst place.
Now here are a few corepractices to help replenish and
protect your body budget in waysthat are realistic, even for
women with full plates.
(12:02):
Nourishment that stabilizes eatin a way that supports your
blood sugar balance andsustained energy leadership
requires fuel.
Skipping meals, relying oncaffeine and adrenaline might
get you through a deadline, butit is not a sustainable pattern.
And hay.
Like I have recovered from thismyself.
I can't tell you the number oftimes I've skipped lunch and
(12:22):
come home crankier than Ishould.
My husband will be like, what iswith you?
And it will be because I haven'teaten all day long.
Those days are behind me andthey should be behind you too.
Gentle nourishment is a dailydeposit.
Now let's talk about rest thatactually restores sleep matters.
(12:46):
But so does rest that isn'tsleep.
The quiet restorative momentswhere your nervous system can
downshift, that might look likea walk without your phone.
Might be five minutes of deepbreathing between meetings.
It might be giving yourselfpermission to not be productive
for a minute and just sit.
We have movement that regulatesnow you don't have to train for
(13:09):
a marathon.
What your nervous system needsis movement that feels good.
Stretching, dancing, yoga,walking, anything that reminds
your body that you're safe andsupported, that will boost your
energy and presence.
You need boundaries that protectboundaries aren't walls, they're
energy filters Every time youhonor your yes.
(13:32):
And your no, you communicate toyour brain, I matter.
My needs are valid.
That message alone is a powerfuldeposit into your body budget.
How about rituals that regulate?
Anchor your day with small,repeatable habits that calm your
nervous system and signalsafety.
A morning, check in withyourself.
(13:54):
A few deep exhales before atough conversation, a grounding
song before a team meeting.
These aren't just nice extras.
They shape how you show up.
Your energy is a limitedresource.
The goal is not to get rid ofall the stress, but to balance
output with restoration.
(14:15):
Leadership doesn't have to be aconstant drain.
When you choose to care for yourbody budget, you lead from
fullness.
Not fumes.
That's what sustainableleadership is all about.
Again, it's a core of thebusiness of women lead well.
When your body budget isbalanced, everything changes.
You communicate more clearly,you listen more deeply.
(14:36):
You respond rather than react.
You find yourself feeling morepresent in meetings, more
creative, in problem solving,more confident with your voice,
and perhaps most importantly,you enjoy your work again.
Because when your nervous systemfeels safe and resourced, you
feel like you and your teamfeels it too.
(14:59):
Leading from a regulatedreplenished state creates ripple
effects far beyond your ownwellbeing.
It gives the people around youpermission to slow down to be
human, and for them to lead withmore compassion too.
It models a new kind ofleadership, one that doesn't
equate burnout with success.
(15:21):
When you have a healthy bodybudget, you speak up without
spiraling afterwards or loopingover what you said and whether
you should have said itdifferent.
You notice your triggers insteadof getting hijacked by them, you
delegate with trust rather thanguilt.
You hold boundaries and stillfeel connected.
You access creativity, empathy,and decisiveness.
(15:44):
All hallmarks of excellentleadership.
Okay.
This is how we shift fromoverextended and reactive to
grounded and effective.
It's how we reclaim leadershipfrom an exhaustion culture and
redefine what it means to leadwell as women, as humans, as
whole people.
(16:05):
The truth is you don't need todo more to become a better
leader, you need to be moreresourced, more supported, more
in rhythm with your body and itsneeds.
And it all starts by tappinginto your body budget.
You've been taught that goodleadership means pushing
through, showing up no matterwhat, and doing more with less.
(16:25):
But your body knows betterleadership.
That's joyful, sustainable, andauthentic starts in the body,
not in your to-do list, yourcalendar or your strategy deck.
It starts with listening to thequiet cues your nervous system
sends.
It starts with honoring yourlimits, not as weaknesses, but
(16:47):
as wisdom.
Your body budget is the hiddenengine behind how you lead,
connect, and show up.
When it's in deficit, everythingfeels harder, but when you begin
to notice the drains protectyour energy and build in regular
deposits, man, you access a newkind of power, steady, grounded,
(17:10):
deeply effective.
You don't have to burn out toprove your worth.
You don't have to abandonyourself to lead.
Well just start by asking, whatis one small deposit I can make
to my body budget today?
Then do it consistently,compassionately, courageously,
(17:32):
because when you lead from aplace of wholeness, everyone
around you benefits, includingyou.
Now, if this episode spoke toyou, I'd love for you to share
it with a friend who's runningon empty.
We need more women leading fromalignment, not adrenaline.
And if you're ready to beginyour burnout recovery journey,
(17:52):
stay tuned.
I'm launching a new 12 weekprogram called Frantic to
Flourishing later this summer,so make sure you're on the email
list so you don't miss thelaunch.
You can also grab one of ourfree tools.
We've got the mental load reset.
We've got the weekly resetroutine At
www.womenleadwell.net, andthey'll be linked in the show
(18:13):
notes below.
They are a gentle, powerful wayto begin reclaiming your
capacity.
Remember, joyful, sustainable,and authentic leadership is
possible.
You deserve to flourish.
Until next time, I'm Becky Hamand this is joyfully
(18:34):
Unstoppable.
Welcome to Joyfully Unstoppable,the podcast for women who are
ready to lead boldly, livelightly, and reclaim their joy.
Whether you're leading a team, aclassroom, a boardroom, or your
own big, beautiful life.
I am so glad you found us.
I'm your host, Becky Hamleadership coach, speaker and
(00:23):
founder of Women Lead Well.
After years of high levelleadership, I discovered that
success doesn't have to come atthe cost of your peace, your
values, or your wellbeing.
Each week, we'll explore what itmeans to lead with clarity,
confidence, and authenticity,even in a world that tells you
(00:44):
to hustle harder, improve yourworth.
You carry a lot.
Let's help it feel lighter.
Have you ever had a day whereeverything looked fine on the
outside, but inside you feltlike you were hanging on by
thread?
You weren't sick, you weren'tsad, you weren't even apparently
(01:04):
all that stressed, but you feltfoggy and reactive, kind of
emotionally thin, like thesmallest request might send you
over the edge.
That's not weakness.
That's your body budget talking.
The term body budget comes fromneuroscience and describes the
total energy, physical,emotional, mental.
(01:25):
Your brain allocates every dayto keep you functioning.
Every email you answer, everymeeting you navigate, every
boundary you hold or break comeswith a cost.
And just like with money, ifyou're spending more than you're
earning, you go into debt.
Most women in leadership operatefrom a constant energy deficit
(01:49):
over extended, over committed,and overwhelmed.
And the kicker we've been toldto just push through it to
hustle harder, smile biggerpower, pose our way into a
better mindset.
Your nervous system ain't buyingit.
In this podcast episode, we willexplore what the body budget is.
(02:12):
Why it matters so deeply to yourleadership and how learning to
manage it can help you lead withmore presence, clarity, and joy.
Because when you care for yourenergy, you don't just feel
better, you lead better, andthat changes everything.
So what is a body budget?
(02:34):
The term body budget may soundlike wellness jargon, but it's
grounded in neuroscience.
And once you understand it.
Man, it changes the way youthink about stress, emotion and
energy management.
Body budget was coined byneuroscientist Dr.
Lisa Feldman Barrett, it refersto the brain's continuous effort
(02:54):
to predict and regulate yourinternal systems.
Things like your heart rate,hormones, blood sugar, immune
response, and more.
In short, your brain isconstantly managing the
resources your body needs tosurvive and thrive.
Obviously this isn't a consciousprocess.
It's happening every day behindthe scenes all day, every day.
(03:17):
Just like a financial budgettracks income and expenses, your
body budget tracks energy,deposits and withdraws
everything you do.
Every choice, interaction,emotion either adds to your
energy reserves or drains them.
Difficult conversation with acoworker withdrawal.
A nourishing meal or a quietmoment of breath work deposit,
(03:43):
running on five hours of sleepin three cups of coffee, major
overdraft.
When your body budget isbalanced, you feel grounded,
alert, and capable.
But when it's depleted, whenyou're in a chronic state of
deficit, you feel scattered,reactive, overwhelmed,
(04:03):
emotionally numb.
That's not about being weak orsensitive, it's biology.
Your nervous system is signalingwe're at a reserve.
Understanding your body budgetis a game changer because it
reframes so many leadershipchallenges, not as personal
failures, but as physiologicalcues, right?
That moment you snapped in ameeting or zoned out during a
(04:26):
strategy session or felt likeinexplicably anxious, is that
just me?
That wasn't poor leadership.
It was your brain budgeting forsurvival.
So learning how to notice, honorand replenish your body budget
isn't just a personal Wellnesspractice, though it is really
important.
It is also a leadershipimperative.
(04:49):
Now let's talk about why thebody budget matters for leaders.
If it's not already obvious.
Leadership isn't just about whatyou do, it's about how you show
up and how you show up isdirectly tied to how resourced
your nervous system is.
And now here's the truth thatmost leadership training
ignores.
You can have all the strategy,all the experience, best vision
(05:10):
in the world, but if your bodybudget's in the red, it will
sabotage your best intentions.
Your nervous system becomes thefilter through which every
decision, conversation, conflictis processed.
When you're depleted, even smallstressors can feel overwhelming,
and of course, it compounds overtime.
Now, when your budget isbalanced, you lead from a place
(05:33):
of grounded clarity.
Think about the last time yousnapped at a colleague, couldn't
find the words in a meeting orfelt paralyzed by a small
decision.
It probably wasn't a lack ofskill or preparation.
More likely than not, yournervous system was in protection
mode.
It was trying to conserve energyfrom a state of deficit.
(05:56):
When your brain senses threat,even an emotional threat like
criticism or failure, itreroutes resources away from
connection and creativity towardsurvival and defense.
That's why body budget depletioncan show up like.
Reactivity instead ofresponsiveness, micromanaging
(06:17):
instead of trust overfunctioning instead of
delegating.
People pleasing instead ofboundary setting, exhaustion,
disguised as indecision orapathy.
It's not a personal flaw, it'sphysiology.
And you've heard me talk aboutthese things a lot, right?
This is an underlying theme ofwomen Lead Well is the people
(06:38):
pleasing and theover-functioning and all of it,
and it all.
Those are all indicators thatour body budget is in the red.
Emotional intelligence, empathy,innovation wise decision making.
These are not just mentalskills.
They require physical energy.
They draw from your internalbudget.
You can't consistently lead wellfrom a place of chronic deficit
(07:01):
no matter how hard you try orhowever hard you want.
This is the missing link in somuch of modern leadership advice
that it's not just aboutchanging your thoughts or
building better habits.
It's about learning to stewardyour energy.
So your leadership is rooted insustainability, not sacrifice.
(07:22):
By this point, you might beasking what drains your body
budget.
I would love to tell you if yourbody budget is the fuel that
powers your leadership, it'sworth getting clear on what's
depleting it.
Especially those sneaky chronicdrains that most women leaders
normalize.
'cause it's not just the bigstressors that lead to burnout,
(07:44):
it's those small withdrawals youmake each day without even
realizing it.
And for women in leadership,many of those come from the
invisible labor and internalizedpressure.
Here's some of the most commonenergy drains that quietly chip
away at your body budget.
(08:05):
One.
Emotional labor managing notonly your own emotions, but also
the moods, reactions and comfortof everyone around you, your
family, your friends, your team.
If you are the one smoothingconflict, making sure that
people feel heard or holding theemotional tone for your entire
team, it's costing you even ifno one else sees it.
(08:26):
Two decision fatigue.
The mental load of constantdecision making.
What to delegate.
How to phrase an email when tospeak up.
It all takes a toll, especiallywhen perfectionism is there
whispering in your ear thatevery decision must be right.
Three, context switching,bouncing between meetings, inbox
(08:49):
platforms, people fractures, ourfocus and exhaust.
The brain.
Multitasking might feelefficient, but it's expensive in
terms of energy.
Four.
Unresolved imposter syndrome,that low hum of self-doubt.
Constantly proving yourselfperforming worthiness.
(09:09):
Second, guessing your ideas.
It quietly drains your reserveseven on days that look
productive.
Five boundary violationsincluding self betrayal.
When you violate your ownboundaries, every time you
overwrite your needs to avoiddisappointing someone.
Say yes when you mean to say no.
(09:30):
Or push through when youactually need to rest, you make
a withdrawal from your emotionaland physical accounts.
Six, chronic over-functioning.
When you are always the reliableone, the capable one, or the
fixer.
It's easy to become everyone'ssafety net and no one's
priority.
(09:51):
That level of responsibility maybe rewarded externally, but
internally it's expensive.
Yeah.
Even positive things like publicspeaking, big goals, exciting
new opportunities can impactyour body, budget, growth, cost,
energy too, right?
That doesn't mean you shouldavoid it.
It means you need to replenishwhat it takes.
(10:12):
The point isn't to eliminateevery drain.
I mean, that's not realistic.
The point is to name thembecause awareness is powerful.
When you can spot what's costingyou, you can start making
intentional choices that protectyour reserves and support more
sustainable leadership.
Now let's talk about how toreplenish and protect your body
(10:34):
budget.
Let's be clear.
Tending to your body budgetisn't an indulgence.
It's leadership.
It is not about doing less orlowering the bar, it's about
sustaining the clarity, energy,and presence.
Your role requires women.
Lead Well is founded on thosethree, principles, principles,
(10:56):
cornerstones, whatever, joy,sustainable and authentic
leadership.
And when you tune into your bodybudget and protecting your body
budget, one that is sustainable.
And because you're doing whatworks for you, you're authentic.
And because you now are buildingthat reserve, it is so much
(11:18):
easier for you to tap into yourjoy.
This isn't indulgent.
It's about what makes leadershipwork over the long term.
It's not lowering the bar.
It is simply the fact that youcan't pour from an empty cup.
You know it, I, we all know wesay it, but we don't do it.
But when your nervous systemfeels rested, when it feels
(11:40):
resourced, you make betterdecisions.
You know, you do.
You listen more deeply.
You lead with calm authority,and you access the joy that
brought you to leadership in thefirst place.
Now here are a few corepractices to help replenish and
protect your body budget in waysthat are realistic, even for
women with full plates.
(12:02):
Nourishment that stabilizes eatin a way that supports your
blood sugar balance andsustained energy leadership
requires fuel.
Skipping meals, relying oncaffeine and adrenaline might
get you through a deadline, butit is not a sustainable pattern.
And hay.
Like I have recovered from thismyself.
I can't tell you the number oftimes I've skipped lunch and
(12:22):
come home crankier than Ishould.
My husband will be like, what iswith you?
And it will be because I haven'teaten all day long.
Those days are behind me andthey should be behind you too.
Gentle nourishment is a dailydeposit.
Now let's talk about rest thatactually restores sleep matters.
(12:46):
But so does rest that isn'tsleep.
The quiet restorative momentswhere your nervous system can
downshift, that might look likea walk without your phone.
Might be five minutes of deepbreathing between meetings.
It might be giving yourselfpermission to not be productive
for a minute and just sit.
We have movement that regulatesnow you don't have to train for
(13:09):
a marathon.
What your nervous system needsis movement that feels good.
Stretching, dancing, yoga,walking, anything that reminds
your body that you're safe andsupported, that will boost your
energy and presence.
You need boundaries that protectboundaries aren't walls, they're
energy filters Every time youhonor your yes.
(13:32):
And your no, you communicate toyour brain, I matter.
My needs are valid.
That message alone is a powerfuldeposit into your body budget.
How about rituals that regulate?
Anchor your day with small,repeatable habits that calm your
nervous system and signalsafety.
A morning, check in withyourself.
(13:54):
A few deep exhales before atough conversation, a grounding
song before a team meeting.
These aren't just nice extras.
They shape how you show up.
Your energy is a limitedresource.
The goal is not to get rid ofall the stress, but to balance
output with restoration.
(14:15):
Leadership doesn't have to be aconstant drain.
When you choose to care for yourbody budget, you lead from
fullness.
Not fumes.
That's what sustainableleadership is all about.
Again, it's a core of thebusiness of women lead well.
When your body budget isbalanced, everything changes.
You communicate more clearly,you listen more deeply.
(14:36):
You respond rather than react.
You find yourself feeling morepresent in meetings, more
creative, in problem solving,more confident with your voice,
and perhaps most importantly,you enjoy your work again.
Because when your nervous systemfeels safe and resourced, you
feel like you and your teamfeels it too.
(14:59):
Leading from a regulatedreplenished state creates ripple
effects far beyond your ownwellbeing.
It gives the people around youpermission to slow down to be
human, and for them to lead withmore compassion too.
It models a new kind ofleadership, one that doesn't
equate burnout with success.
(15:21):
When you have a healthy bodybudget, you speak up without
spiraling afterwards or loopingover what you said and whether
you should have said itdifferent.
You notice your triggers insteadof getting hijacked by them, you
delegate with trust rather thanguilt.
You hold boundaries and stillfeel connected.
You access creativity, empathy,and decisiveness.
(15:44):
All hallmarks of excellentleadership.
Okay.
This is how we shift fromoverextended and reactive to
grounded and effective.
It's how we reclaim leadershipfrom an exhaustion culture and
redefine what it means to leadwell as women, as humans, as
whole people.
(16:05):
The truth is you don't need todo more to become a better
leader, you need to be moreresourced, more supported, more
in rhythm with your body and itsneeds.
And it all starts by tappinginto your body budget.
You've been taught that goodleadership means pushing
through, showing up no matterwhat, and doing more with less.
(16:25):
But your body knows betterleadership.
That's joyful, sustainable, andauthentic starts in the body,
not in your to-do list, yourcalendar or your strategy deck.
It starts with listening to thequiet cues your nervous system
sends.
It starts with honoring yourlimits, not as weaknesses, but
(16:47):
as wisdom.
Your body budget is the hiddenengine behind how you lead,
connect, and show up.
When it's in deficit, everythingfeels harder, but when you begin
to notice the drains protectyour energy and build in regular
deposits, man, you access a newkind of power, steady, grounded,
(17:10):
deeply effective.
You don't have to burn out toprove your worth.
You don't have to abandonyourself to lead.
Well just start by asking, whatis one small deposit I can make
to my body budget today?
Then do it consistently,compassionately, courageously,
(17:32):
because when you lead from aplace of wholeness, everyone
around you benefits, includingyou.
Now, if this episode spoke toyou, I'd love for you to share
it with a friend who's runningon empty.
We need more women leading fromalignment, not adrenaline.
And if you're ready to beginyour burnout recovery journey,
(17:52):
stay tuned.
I'm launching a new 12 weekprogram called Frantic to
Flourishing later this summer,so make sure you're on the email
list so you don't miss thelaunch.
You can also grab one of ourfree tools.
We've got the mental load reset.
We've got the weekly resetroutine At
www.womenleadwell.net, andthey'll be linked in the show
(18:13):
notes below.
They are a gentle, powerful wayto begin reclaiming your
capacity.
Remember, joyful, sustainable,and authentic leadership is
possible.
You deserve to flourish.
Until next time, I'm Becky Hamand this is joyfully
(18:34):
Unstoppable.
Popular Podcasts
NFL Daily with Gregg Rosenthal
Gregg Rosenthal and a rotating crew of elite NFL Media co-hosts, including Patrick Claybon, Colleen Wolfe, Steve Wyche, Nick Shook and Jourdan Rodrigue of The Athletic get you caught up daily on all the NFL news and analysis you need to be smarter and funnier than your friends.
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com