Episode Details

Welcome back to Lending Leadership, where we dive into the crucial topics that impact our industry, our lives, and our well-being.

Today we’re taking on a subject that affects every professional, especially those of us who spend hours glued to Zoom or planted at our desks: the impact of sitting, moving, eating, and caring for ourselves in a remote work world. With research showing that people working from home are taking 2,500 fewer steps a day, we wanted to explore what that really means for our health and what we can do about it.

To guide us through this conversation, we’re thrilled to welcome Kristen Zetterberg, registered and licensed dietitian and founder of Inspire Nutrition, to Lending Leadership. With over 20 years of experience helping people break free from chronic dieting and build sustainable health habits, Kristen Zetterberg shares practical, real-world insights for busy professionals looking to boost their well-being and productivity.

In this episode, we unpack the realities of working from home, from disrupted movement and metabolic health to the myths of intermittent fasting and the nuances of new weight loss medications. We talk about the importance of intentional habits, why “knowing” isn’t the same as “doing,” and how grace, not perfection, is the secret to lasting health changes. Whether you want to feel more energized, age with strength, or simply avoid that afternoon crash, this conversation offers tangible steps and a refreshing dose of honesty.

Key takeaways:

1. Interrupted Movement is Essential
2. Just working out in the morning isn’t enough if you’re sitting for 8-10 hours a day. Kristen Zetterberg recommends building in small interruptions: set a timer, take hydration breaks, or walk while on calls to keep your blood circulating and mind fresh (00:00, 06:13).
3. Don’t Skip Meals Intentional Nutrition Matters
4. Adrenaline may mask your hunger, but skipping meals leads to energy crashes and mindless eating at night. Instead, front-load your day with balanced meals (protein, fat, fiber) to maintain energy and avoid roller coaster cravings (13:43, 14:07).
5. Customization Over Cookie-Cutter Diets
6. There’s no one-size-fits-all approach. Kristen Zetterberg emphasizes bio-individuality, your habits, stress levels, and genetics all matter. Diet trends like intermittent fasting aren’t right for everyone, especially women, and should always be individualized (11:19, 10:10).
7. Small Habits Build “Health Savings” for the Future
8. Your daily habits add up to determine your long-term vitality. Prioritize protein, hydration, and movement now to “deposit” into your health savings account so you can live well, not just live long (12:26, 12:40).
9. Progress, Not Perfection Give Yourself Grace
10. It’s easy to get overwhelmed by wellness checklists. Kristen Zetterberg encourages a Ferris wheel approach: focus on one or two buckets (sleep, hydration, nutrition, movement) at a time. Sustainable, incremental change is what lasts, not chasing perfection (18:04, 19:37).

We hope this episode helps you reflect, recalibrate, and give yourself the permission to move, eat, and thrive even in the thick of your busiest days. And if you’re ready for even more support, details on how to connect with Kristen Zetterberg at Inspire Nutrition are linked below.