Lessons on Nutrition from 100+ Hour Work Weeks as an Investment Banker
Juggling 100+ hour work weeks as an investment banker taught me more about nutrition than any textbook could. While those years were far from balanced, they shaped my approach to eating well during life’s busiest seasons. Whether you’re navigating a demanding 9-to-5 or pulling late nights in finance, here are seven nutrition strategies that helped me stay on track and might help you as well!
1. Failing to Plan Is Planning to Fail
The #1 nutrition lesson I learned? Preparation is everything.
When your schedule is unpredictable, vague intentions like “I’ll eat healthier this week” just won’t cut it. Instead, try:
Prepping 4-5 lunches every Sunday
Setting a grocery shopping routine (schedule it!)
Keeping easy-to-assemble meals on hand for something ready to go
2. Schedule Health Like You Schedule Work
If it’s not on your calendar or to-do list, it doesn’t exist. I treated meal prep, grocery shopping, and workouts the same way I treated meetings - with priority. Try scheduling:
Weekly grocery runs
Meal prep blocks
Non-negotiable workouts or walks
Scheduling is a form of self-respect and balance. If you don’t carve out the time, then more often than not it’s not going to happen.
3. You Can Eat Out and Still Stay on Track
Yes, I ate out 5-7 nights a week and still hit my nutrition goals. How?
Plan ahead: I decided what I would order earlier in the day, so I wasn’t making rushed decisions when I was hungry.
Prioritize protein and veggies: I focused on lean proteins and veggie-forward sides to maximize nutrition and satiety.
Normalize it: I treated eating out as the routine it was, not a special occasion
Being intentional is the key. Don’t wait until you’re hangry or exhausted to figure out what to eat.
Another tip: you can’t always control the menu (like at a team dinner or business event), but you can control how much you eat. If portions are large, ask for a to-go box right away. Removing the temptation helps you enjoy your meal without overeating just because it’s there.
Eating out doesn’t have to derail your goals: planning, prioritizing, and portion control make all the difference.
4. Reduce Friction & Eliminate Decision Fatigue
After 14-hour workdays, the last thing you want is to debate dinner. I solved this by:
Keeping go-to frozen ingredients on hand
Saving a list of healthy takeout orders I knew I like
Having a few no-brainer meals in rotation
This made healthy eating the easiest option, not the hardest.
5. You Can Have Anything - But Not Everything
Moderation doesn’t mean deprivation. It means choosing intentionally.
At a Mexican restaurant, for example:
I might enjoy the chips, skip the margarita
Or split dessert with a friend
You don't have to say no to everything - just not yes to everything all at once. This goes hand in hand with not treating every occasion eating out as a special occasion when it’s the routine.
6. Your Inner Dialogue Shapes Your Reality
I watched colleagues accept burnout and weight gain as inevitable. I chose to believe otherwise. Your mindset matters.
Tell yourself: “I make time for my health,” instead of letting a chaotic workday dictate your results.
Remind yourself: “My choices shape my outcomes,” rather than defaulting to the easiest or quickest path.
That internal story you tell yourself can either propel you forward or keep you stuck. By consciously shaping your self-talk, you give yourself permission to prioritize health, sustain progress, and build habits that last.
7. Set Non-Negotiables
Everyone needs a baseline. For me, it was:
If I went to bed by X time, I had to wake up early to work out the next morning
Walking a mile to work to meet a minimum step count
Filling half the plate with vegetables at every meal to meet fiber intake goals
These small rules helped me maintain consistency, even when motivation was lacking.
Final Thoughts
The investment banking lifestyle was grueling, but the nutrition lessons I took from it have stayed with me. Whether you’re juggling a demanding job, family responsibilities, or school, one thing is clear: you can nourish yourself through it.
In fact, you may be surprised to discover that it’s your nutrition (i.e. consistent, intentional fueling) that actually enables you to perform at your best, full of energy, able to handle stress, and thrive amidst life’s chaos. Taking care of your body isn’t a luxury; it’s the foundation that allows you to show up fully in every area of your life.
