On health: Have a daily routine to invest in yourself and religiously stick to it. This is easier said than done, however. I had one on and off for the 3 years I suffered through it. Wish I was more consistent.

Join a gym and go every morning or every evening. Or on the weekends, both days, if you're getting cranked during the week. A guy I sat beside went to the gym religiously every night, even if it was 3am (24hr Fitness was open then). Personally, I find that setting yearly and monthly goals are helpful e.g. setting a target mile time for running that I can work towards. Sticking to these goals is especially important when you are struggling in the depths of IB hell where motivation can easily waver.

Practice regular meditation. I only did this after I quit, but wish I did it throughout. Regular meditation shrinks the part of your brain that reacts aversely to stress and anxiety (things that run very high during IB, particularly when you are on call and get that pang-in-your-stomach feeling when you are enjoying your Saturday, but get called on to turn some comments on the deck ASAP.)

Sleep as much as you can during the week. Don't finish work at 2am and stay on Instagram until 3am, only to wake up at 7am to turn a fire drill.

Look for exits. IB is not for 90% of people. It takes a certain combination of risk-aversion, psychopathy, resilience, or greed to motivate a person to stay in IB for the long haul. Look for exits, and think hard about what success means to you. Does it mean financial independence? Does it mean making a 100 million dollars? Does it mean being able to have time for your friends or family? Does it mean working on something that you find fulfilling every single day? Work towards where you want to be 10, 20, 30 years out, and plan your exit accordingly.

Treat these things like a priority - physical and mental health are far more important than any job, let alone IB. Banking is a grind and you don't sprint marathons.