How can we stay healthy as analysts?
Incoming FT at BB, hoping to get onto a team that's known to be intense hours. Given the trend of a junior having heart attacks/collapsing every 6mo or so, I'm getting more concerned with the impacts this job will have on my physical health.
Over my summer I gained substantial weight (15-20lbs), and was already kinda fat before. I've been more into exercise and eating healthy since, but worried I won't have time / will get too focused to the job.
It seems like the only things I can consistently control is what I eat for Breakfast/Lunch/Dinner, and caffeine intake.
Do any seasoned bankers, or juniors on sweaty teams have advice on not only taking care of yourself while still being a "good analyst"?
Skip breakfast and try to eat salads for lunch. Snack on fruits or other whole foods through out the day. Do not start munching on chips or cookies. Coffee in the morning is fine but no coffee after 2pm. If you need caffeine drink tea instead. Dinner I kinda let myself go a bit and use up the whole stipend.
Do you put a limit on your tea intake? I love tea so the switch shouldn't be an issue but I notice I drink ALOT more cups of tea. Also have you found a consistent time to squeeze exercise?
Nah I work at a mega sweatshop lol. I try to stand as much as possible. I personally feel like tea is fine. Also a lot of time when you feel tired you are just dehydrated as opposed to needing caffeine boost. So drink lots of water throughout the day. Also gives you excuse to leave your desk for a few minutes and walk around.
Also gained 15-20 pounds over the summer. Going into ft the plan is to eat extremely clean which I wasn’t doing over the summer and make sure I’m sticking to vodka sodas and lower calorie drinks when going out. Gym in the office if possible when there’s some downtime.
Also I think limiting stimulants is a big factor in overall health and don’t think it’s a coincidence that more heart attacks also have to do with an increase of stimulants like zyns and higher caffeine energy drinks becoming normal. These on their own aren’t that dangerous but you’re coupling it with an unnatural workload and stress levels.
Thankfully not addicted to nicotine but very reliant on caffeine. Personally planning on phasing caffeine out for the remainder of my time at school so when I hit the desk any caffeine I use will be potent. Not sure how to use caffeine in the long term while making sure it’s still doing the job at normal doses. Idk how this is all gonna pan out but that’s the way I’m thinking about ft regarding health.
First of all. Don’t worry, you’re going to be fine. If you are really nervous, do this:
1. See your doctor if you have real health concerns and make them aware prior to starting the job. Listen to their recommendations and don’t risk your life against recommendations. Always more options.
2. Once on job, download MyFitnessPal, pay for premium and put in your current stats and target height/weight. Stay within calorie intake weekly/daily it suggests.
2. Exercise 4 hours per week. I do a few mornings if not up too late and every Sat/Sun. Usually a mix between lifting and 4-6 mile runs.
3. Don’t have soda, candy, chips, junk, etc. on a regular basis. A few times a month ok.
4. Make sure to make a really good impression and do great work early on. Learn how the group, deals and other parts of the bank function. Then settle into a good rhythm where you get adequate sleep and exercise. You will need to deviate in crunchtime. But keep a solid foundation and get back to it when possible.
5. Possible pitfalls: excessive alcohol to a level beyond normal, drugs, toxic VPs/Ds, being a pushover.
I gained a bunch of weight my senior year and then when FT started (about 6 months in and been pretty sweaty so far) and am halfway through a 40 pound “transformation”. Some easy levers that help me are:
1- Skipping sugars and creamers in coffee. Dash of almond milk and some stevia is fine, don’t need the best tasting Starbucks drink. Not worth the calories.
2- Reducing caffeine intake significantly and cutting caffeine off at 3pm. Strictly water and teas after this time. Helps reduce that “mind racing” when you lay in bed. Helps me sleep better.
3- Very low doses of melatonin on the weeknights have been helpful. I am talking .1-.5mg. Most doses you buy from online will be too much- buy online. Helps me sleep instantly without making me feel groggy in the morning.
4- Skip heavy lunches and opt for late, high protein, light lunches. Protein shake with fruit, Greek yogurt with fruit, protein smoothie, protein oats. Notice a trend here? It’s all based in my first meal being very high in protein, and these don’t make me feel the post-lunch sleepiness.
5- Because you are skipping lunch, take 10-30 mins each day to step out of the office and just walk. Obviously can’t do this every day but when possible, do it.
6- Making healthy dinner choices. The meal stipend can be very detrimental to your health if you are dropping 35 on California rolls or steak sandwiches. Opt for high protein foods with veggies/greens/fruits. Chipotle salads with no rice, cheese, sour cream or guac. Salads with no dressing other than light Italian / balsamic. Burgers without the buns, etc. hopefully you see a theme here. I am not one of those carnivore guys that believes carbs are the devil, but opt for carb sources like sweet potato, baked potatoes, veggies, etc.
7- No drinking on weekends. Drinking 1-2 vodka sodas at HH. I prioritize my sleep and gym most weekends. Drinking sets all of that back. Nobody will think your weird for limiting yourself. Not saying go through your entire stint without having a good time but trust me, there is a balance.
8- Working out 3-5x a week is doable. Friday/Saturday/Sunday are easy days to find workout time in, then throughout the week I run between 20-40 mins twice a week. Running an upper/lower/upper split that keeps my workouts under 1 hour if I’m in a time crunch and increase volume if I know I have more time. Take downtime on comments during the weekend to step out and get your steps.
9- When cooking from home, focus on the protein, then the veggies, then the fruits. Whole foods make me feel great, are very filling, and you can constantly switch it up for variety. Food does not need to be boring chicken broccoli and rice. Switch proteins between beef, chicken, fish to keep it fun and fresh. Lots of options available for carbs and veggies. Also something just feels great about a home cooked meal no matter how simple.
Del
The most helpful response I've read on here. Thanks brother!
Seconding this great response. Lot of great points made, esp 1, 4, 5, 6, 8, 9. I personally am very pro caffeine but I have ADHD and it does not hit me in the slightest or crash/affect my sleep so maybe don't do as I do in that regard. Balance is key so don't forget to enjoy yourself every once in a while. I will keep my routine super clean if I have a happy hour coming up that month or even a night out with friends where I will let myself cheat and have drinks or whatever food I want. This is fine if you are strict the rest of the time. I dont support the melatonin supplementation but the dosage this bro mentioned for if you must take it is correct; he clearly knows his shit. Between that and the other points I'd wager he's quite jacked.
Any advice for someone who is the opposite and is struggling to not lose weight instead? Struggled for years to gain weight to a healthy level, and now all it took was 6 months on the job to lose half of what I gained lol
Del
Yea...I used to be an absolute unit now I am just an average looking dude. Trying to get it back but it takes a ton of discipline on top of the hours and stress. Like after working a couple back to back terrible weeks the last thing I want for lunch is a goddamn salad
If I go to bed at midnight I'll get fired
I wrote some thoughts on this here
https://www.wallstreetoasis.com/forum/investment-banking/how-i-gained-2…
Things I like to do to stay healthy at my MF with no regard for my life:
1. Healthier caffeine (I mainly just drink tea). Obviously if you're having multiple 3am+ nights then yeah crack the Celsisu open
2. In the morning I like to fast, drink a Fairlife, or have a yogurt
3. Eat fruits/veggies five times a day (good way to get necessary vitamins like potassium)
4. I also like to track the essentials like calories, protein, and some vitamins/minerals (it becomes super quick if you use ChatGPT)
5. Vitamin supplements. You probably aren't getting enough potassium, magnesium, zinc, etc., so see where you're lacking and just take a pill either in the morning or night (zinc and magnesium actually help improve your sleep).
6. Eat healthy for lunch and dinner. Don't cave and get the burger, burrito, or fried chicken. Aim for healthy carbs/starches, fruits/veggies, eggs, protein, dairy. Also eat enough protein a day so you don't lose muscle mass if you don't have time to workout.
7. Don't smoke (or like use nic in general).
8. Drink healthier alcohol. I like to go for wine or hard alcohol + soda + lime/lemon. I know this job makes you want to drink (and I definitely do 2-3 times a week), but try and keep the calories down. Also, try not to drink too much each time.
9. Squeeze in quick workouts when you can. I find it easiest to do so at night or in the early morning. Also, get more efficient with your workouts (dumbbells/machines instead of barbells/loading plates, full body vs. PPL, supersetting, etc.).
10. Walk after you eat. Just walk more in general. Also standing desks are so helpful.
11. We have a pretty healthy stipend, so I like to sometimes order extra and now I have some healthy leftovers ready in my fridge (this is really helpful if you don't have time to cook and wanna save some cash). Also get spice blends it'll make cooking way easier. Can toss it on some veggies and pop it in the oven. Can toss it on some chicken/shrimp/fish and get it in the pan quickly. Makes it like a 15 min job to get some good tasting meals.
Not sure where you're getting your info, but burgers are actually pretty healthy. They are most healthy without most buns. Get a bunless burger with an over easy egg and fresh sliced avocado. Bliss.
Can you elaborate on how you track macros with ChatGPT?
If your office allows it, walking treadmill is huge.
Also, take 5K to 10K IUs of D3 per day.
Do you take K2 and Magnesium as well? I heard it's important for absorption/regulation but never bothered
I don't know what K2 is, but do have Magnesium and Zinc that just sits on my shelf. I don't like taking a lot of pills, but maybe will start taking a lot soon.
If you sit at a desk all day you need to cut your calorie consumption is the punchline. Hit an upper / lower day sat/sun and a floater full body day. Get off 2 stops early on the subway. Literally just this will be enough
good advice in the comments so far
- get as fit / ripped as you can before hitting the desk. it is much easier to slow the inevitable decline / atrophy than to gain muscle or lose weight while working this job
- figure out ways to prioritize high quality sleep as much as you can when you have down time. lack of sleep is a silent killer and the compounding effects are enormous
Take supplements in a smart way, CoQ10 might be good (consult your doctor first).
If possible walk rather than taking the subway or at least walk a station or two.
Buy dumbbells and do goblet squats, shoulder presses etc. before you go to bed even if it is 10 minutes (more is better but don’t let perfect be the enemy of good)
And obviously don’t overeat and stay away from drugs.
My strat is as follows:
1) cup of coffee in the morning ~1.5 hours after waking up (so usually as I am getting settled at my desk i start having my coffee)
2) eat lunch after 12pm (high protein meal with no chips / limited carbs)
3) 3pm make myself a cup of green tea (not the most delicious thing ever but it helps me focus, calms me down and helps me avoid coffee in the afternoon)
4) Dinner before 8pm. Usually do something high in protein but allow some carbs as well. In all honesty some nights I just get fast food, but I try to only do that 1-2 nights a week
5) food I love but now generally avoid (unless it is Friday night): pasta, pizza, cheese burgers, fries
6) every night (even if I cannot go to the gym) I do 100 sit ups (4x25) and 50 pushups (5x10) [plz don’t flame my weak arms]. While not anything to brag about, I find this to be better than nothing and at least mentally helps me feel better about skipping the gym
Ultimately if you want to be healthy you have to force yourself to do it. It will suck at times, but so does the job occasionally. It’s all part of the experience. Good luck and be sure to take a fun trip before you get started - next two years about to be a blur…
I think by prioritizing protein-rich, balanced meals, limiting caffeine, and staying hydrated. Meal prep to avoid bad choices. Fit in short workouts—walks, stretching, bodyweight exercises. Sleep whenever possible. Use time-blocking for efficiency and set boundaries where feasible. Leverage standing desks. Small habits compound—stay disciplined. A healthy analyst is a better analyst.
How I'm Trying to Stay Healthy in IB
Not perfect, but trying to set some habits early so I don’t end up wrecked a few months in.
Ipsam sequi beatae cumque enim autem ipsam. Nostrum enim qui ea in sit id molestiae. Autem soluta voluptatem eveniet quis provident nulla veniam. Ullam labore atque assumenda ea fugiat tenetur. Eos numquam ipsam aut delectus. Labore assumenda nihil autem at qui aut impedit.
See All Comments - 100% Free
WSO depends on everyone being able to pitch in when they know something. Unlock with your email and get bonus: 6 financial modeling lessons free ($199 value)
or Unlock with your social account...
Voluptatibus est quis voluptate consectetur. Est ducimus et non et nihil et nisi rem. Suscipit ut ratione qui est. Delectus beatae reiciendis qui earum sunt. Dolores nihil vero mollitia aut quia. Perspiciatis aut magnam praesentium qui.
Magni et sed et neque. Ad officiis dicta placeat earum autem consequatur labore ipsum. Iure dolorum rerum ut laboriosam error. Laborum enim animi rerum nihil.
Esse ut pariatur ex. Dolores doloribus eos in cupiditate ut dolorum et. Libero nihil atque fugit ex rerum distinctio tempore.