**Steven Bartlett Shows Off His Home Gym and Fridge | Gym & Fridge | Men's Health — Transcript & Summary | SozAI**
Source: https://sozai.app/transcript/steven-bartlett-shows-off-his-home-gym-and-fridge-gym-transcript/

Steven Bartlett shares his home gym setup, ketogenic diet, supplement routine, and fitness motivation in this Men's Health feature.

## Key Takeaways

- Consistent daily exercise and accountability groups can significantly boost fitness motivation.
- Monitoring ketone levels helps Steven maintain his ketogenic diet effectively.
- Prioritizing sleep and managing diet based on mental and physical demands improves performance.
- Discipline in diet is crucial, but recovering from setbacks with self-compassion is equally important.
- Cooking skills and cultural food heritage play a role in Steven's nutrition and lifestyle.

## What the video covers

- Steven Bartlett showcases his home gym with adjustable dumbbells and explains how he uses it as a backup to his main gym in LA.
- He details his ketogenic diet, including his use of a keto reader to monitor blood ketone levels and his preference for low glycemic foods.
- Steven emphasizes the importance of supplements like omega-3, vitamin D, and creatine as part of his daily routine.
- He shares insights on his morning routine, hydration habits, and how he manages nutrition to maintain focus during long podcast sessions.
- Steven discusses how his diet and fitness habits changed profoundly during the pandemic, including prioritizing sleep and scheduling.
- He talks about his cooking skills, influenced by his Nigerian heritage, and his monthly cooking competitions with his girlfriend.
- Steven reveals foods he avoids due to gut issues, such as bread, pasta, sugary sodas, and sweets, while maintaining a mostly ketogenic baseline.
- He candidly describes late-night eating struggles and the importance of discipline and recovery after setbacks.
- Steven explains his motivation for consistent daily workouts and how a competitive fitness group helps him stay accountable.
- He highlights the balance between discipline, motivation, and self-compassion in maintaining a healthy lifestyle.

Answers

## Questions about this video

What supplements does Steven Bartlett take daily?

Steven Bartlett takes three basic supplements every morning: omega-3, vitamin D, and creatine. He believes these are supplements that everyone should be taking.

What device does Steven Bartlett use to monitor his diet?

Steven Bartlett uses a keto reader, which involves pricking his finger and inserting a slip to measure his blood ketone levels. This helps him determine if he is in ketosis, as he spends a lot of the year on a ketogenic diet.

What are some staple items Steven Bartlett always keeps in his fridge?

Steven Bartlett always keeps substitutes for sugary items like blueberries and raspberries, and a lot of watermelon, which his girlfriend cuts up daily. He also always has boiled eggs in his fridge for quick consumption.

## Full Transcript — Download SRT & Markdown

00:00

Speaker A

Hey

00:02

Speaker B

Hey Steven, it's Men's Health. We're here to see your gym and fridge.

00:06

Speaker A

Men's Health.

00:12

Speaker A

Come with me.

00:27

Speaker B

Let's go check out your fridge.

00:28

Speaker A

I know exactly what you want to see.

00:29

Speaker A

When I first got this fridge, I was like clawing at it, figuring out how to open it, but you just press and it

00:35

Speaker A

abracadabra.

00:36

Speaker B

Wow, that's fancy.

00:37

Speaker A

And this is my fridge.

00:38

Speaker B

What's your morning routine?

00:39

Speaker A

So I come downstairs, I go into the supplement cupboard, which is over there.

00:44

Speaker A

I'll have the same sort of three basic supplements. I'll have omega-3, I'll have vitamin D, and I'll have creatine.

00:49

Speaker A

Supplements that I think everybody should be taking.

00:51

Speaker A

And then I use this little device here.

00:53

Speaker A

Which is called a keto reader.

00:55

Speaker A

And I prick my finger, I put this little slip in there.

00:58

Speaker A

And it tells me my blood ketone levels, which is the amount of ketones that are in my blood.

01:02

Speaker A

And a lot of the year I spend in a ketogenic diet.

01:05

Speaker A

So this tells me if I'm in ketosis or not.

01:08

Speaker B

What do you always have in your fridge?

01:09

Speaker A

So because I don't eat sugary things, I have my substitutes.

01:13

Speaker A

And so some of them are things like blueberries.

01:16

Speaker A

Raspberries as well, and sometimes I freeze these and eat these.

01:19

Speaker A

I also love watermelon, so you can see how much watermelon is in my fridge.

01:22

Speaker A

Which is my girlfriend cuts this up for me every day.

01:24

Speaker A

Is empty because I love watermelon and it's suitable for a ketogenic diet.

01:28

Speaker A

What else is imperative?

01:31

Speaker A

I would say

01:32

Speaker A

probably eggs.

01:33

Speaker A

I eat a lot of eggs.

01:35

Speaker B

Oops, sorry dude.

01:36

Speaker A

I won't eat that one.

01:37

Speaker A

I'll leave that one for someone else.

01:38

Speaker A

I have a lot of eggs, so I always have boiled eggs in the fridge and sometimes I'm going to be honest, I just come across it.

01:42

Speaker A

And when I'm time poor, and I'll just eat the egg.

01:45

Speaker A

And then for hydration, it's all on this end.

01:46

Speaker A

So in the morning before a podcast conversation or a busy day, I go up here.

01:50

Speaker A

And I have one of these little shots, which makes me incredibly focused.

01:53

Speaker A

I have my hydration products down here for when I'm working out or I'm going for a run or when I'm in the gym.

01:57

Speaker A

And that's really it.

01:58

Speaker A

Those are the staples.

02:00

Speaker B

How has your diet changed over time?

02:01

Speaker A

My diet has changed profoundly since the pandemic.

02:04

Speaker A

And so is really my fitness regime.

02:06

Speaker A

And the big things are sleeping.

02:08

Speaker A

I I changed my calendar to make sure that there's nothing in my diary before 11:00.

02:13

Speaker A

No meetings, no appointments at all.

02:15

Speaker A

And the reason I do that is because sometimes I stay up late working on something because my team's all around the world.

02:20

Speaker A

So what it does is it means that sleep still has a chance of not ruining the next day.

02:25

Speaker A

The next thing in terms of my nutrition is thinking about the glycemic index of the food.

02:29

Speaker A

So I think about my food and my diet based on the demands that I'm going to place on my body and my mind that day.

02:34

Speaker A

So if I'm podcasting for nine hours in a day, there is no chance I'm going to eat a food that has a high glycemic index.

02:40

Speaker A

Because I used to do that and I used to find halfway through a conversation, I couldn't think straight.

02:45

Speaker A

I couldn't articulate myself clearly.

02:47

Speaker A

I found myself stumbling over my words trying to say simple sentences.

02:51

Speaker A

And you learn your lesson and you just go, what life do I prefer?

02:55

Speaker A

It it requires a little bit of discipline to to stay away from certain foods.

02:59

Speaker A

But when I think about the trade-off, I like the trade.

03:02

Speaker A

I like the fact that I can give my podcast guest, who might have traveled 15 hours across the world to tell their story, a great interview.

03:10

Speaker A

And I don't ruin it based on what I had for breakfast that day or dinner the night before.

03:16

Speaker B

Do you know how to cook?

03:17

Speaker A

I can cook and actually me and my girlfriend have a cooking competition once every month.

03:20

Speaker A

We both have to cook a starter, a main, and a dessert.

03:23

Speaker A

And I've never not won.

03:26

Speaker A

I'm currently the cooking champion.

03:27

Speaker A

I was raised in a restaurant by my mother, my Nigerian mother.

03:30

Speaker A

And I started working in the restaurant about seven.

03:32

Speaker A

My job was just like chop stuff.

03:33

Speaker A

And you kind of graduate through the kitchen and you start making things that are a bit more sophisticated.

03:36

Speaker A

And really what it taught me is like flavor.

03:38

Speaker A

A lot of the things that I'm good at cooking are jollof rice and jerk chicken and those kinds of things.

03:43

Speaker A

Because that's the home I was raised in.

03:45

Speaker A

And I'm a big fan of steak.

03:47

Speaker A

So at the moment I'm trying to figure out how to cook the perfect steak.

03:50

Speaker A

So there's it's trial and error.

03:51

Speaker A

Learning how to cook a steak is a is the journey of a lifetime, you just gradually get better at it.

03:56

Speaker A

And I'm I'm trying to get better.

03:58

Speaker B

What will we never see in your fridge?

04:00

Speaker A

Oh gosh, yeah.

04:01

Speaker A

There's several things you'll never find in my fridge.

04:03

Speaker A

You'll never find a full sugar soda in my fridge.

04:07

Speaker A

You'll never find bread, not that people put that in a fridge.

04:10

Speaker A

But you'll never find bread or pasta in my fridge.

04:13

Speaker A

Not because I don't love it, listen, I love it.

04:15

Speaker A

It's because my gut doesn't love it.

04:17

Speaker A

So if I ate bread, I would have pains in my stomach for about one or two days.

04:21

Speaker A

I just I just can't.

04:23

Speaker A

You'll never find sweets in my fridge.

04:25

Speaker A

Let me be clear.

04:27

Speaker A

I eat carrot cake, I like cookies.

04:30

Speaker A

I'll have ice cream.

04:31

Speaker A

I try to make my baseline close to ketogenic.

04:33

Speaker A

You've just knocked on my door and caught me at a moment where I am deep into the ketogenic diet at this moment in time.

04:38

Speaker B

What do you grab from your fridge at 2:00 AM?

04:41

Speaker A

2:00 in the morning.

04:43

Speaker A

I make some bad decisions at 2:00 in the morning.

04:46

Speaker A

I know I should be eating.

04:48

Speaker A

I know I shouldn't be eating.

04:50

Speaker A

All these scientists on my show have told me, don't eat three hours before you go to bed.

04:54

Speaker A

I've heard it, I understand it, but I'm hungry.

04:57

Speaker A

This is why these bowls are here.

05:01

Speaker A

Make the easiest thing to grab is healthy as possible.

05:06

Speaker A

If I opened up this fridge and there was a big carrot cake right there.

05:10

Speaker A

I might lose the debate.

05:11

Speaker A

And what I mean by lose the debate is, you know the debate that you have in your head.

05:13

Speaker A

Where you go, I know I shouldn't and I've got that podcast tomorrow morning and I'm going to feel like shit, but maybe this time I won't.

05:18

Speaker A

Like

05:19

Speaker A

you might lose that debate.

05:20

Speaker A

You never crack discipline and motivation.

05:23

Speaker A

You never crack it.

05:24

Speaker A

It's really about figuring out what you do after you've made a mistake.

05:27

Speaker A

Because one thing is for sure.

05:29

Speaker A

Life happens.

05:30

Speaker A

I'll go for three months being absolutely possessed like I feel right now.

05:34

Speaker A

And then something will happen and you'll have a month where you're just kind of like hanging on for dear life.

05:38

Speaker A

And it's just about finding a way to get back on, understanding that you falling off isn't evidence that you're inadequate in some way.

05:42

Speaker A

It's what happens and uh slowly step by step you can pick yourself back up and get back on.

05:48

Speaker A

It's that time of day where I'm going to

05:50

Speaker A

go downstairs and start my workout, so come with me.

05:56

Speaker B

All right, are you ready to work out?

05:59

Speaker A

I use this gym

06:00

Speaker A

kind of like a backup gym.

06:01

Speaker A

Typically I leave the house and go to a gym in LA called High Map.

06:05

Speaker A

But if I don't manage to get out of the house, I have some things here that I can use to get a little bit of a workout in.

06:10

Speaker A

So

06:12

Speaker A

the most important thing for me in this room is these incredible new dumbbells.

06:16

Speaker A

That I just based on the weight that you want.

06:18

Speaker A

So

06:20

Speaker A

if I want to go up to 55 lb or 60 lb weight.

06:24

Speaker A

I can do that as well.

06:26

Speaker A

You don't need a big rack, you just need to turn the handles and the weights get bigger.

06:29

Speaker A

Which I love.

06:31

Speaker B

How often do you work out?

06:32

Speaker A

I work out pretty much every day.

06:35

Speaker A

I became consistent with exercise when I said to myself that I work out every day.

06:39

Speaker A

And I tried to work out every day.

06:40

Speaker A

Because it became routine.

06:42

Speaker A

And actually we track it with my friends.

06:44

Speaker A

So me and my friends have this WhatsApp group called Fitness Blockchain.

06:47

Speaker A

10 people in it, whoever works out least that month in terms of days is evicted from the group.

06:52

Speaker A

We have a guy in there whose only job is to track everybody's data.

06:57

Speaker A

So he looks at our Apple Watches and our Whoops.

07:00

Speaker A

And he makes these graphs and every single day he posts the graphs in the chat.

07:03

Speaker A

And I've been in that group for four years.

07:06

Speaker A

I haven't been evicted yet.

07:08

Speaker B

That is awesome.

07:09

Speaker B

Way to go.

07:11

Speaker B

What keeps you motivated?

07:13

Speaker A

Like everybody else, I want to look good, I want to feel good.

07:15

Speaker A

I want to live long.

07:17

Speaker A

I want to extend my health span.

07:20

Speaker A

And I think people think a lot about life span.

07:23

Speaker A

But for me it's like how long can I be healthy for?

07:26

Speaker A

And when I say that, I I want to be active while when I'm old.

07:30

Speaker A

I remember being in Bali with my girlfriend.

07:33

Speaker A

And we went white water rafting.

07:34

Speaker A

And to get to the white water raft, we had to walk down 70 stairs vertically down in this like cliff face.

07:41

Speaker A

And I remember as I was going down those stairs asking myself,

07:45

Speaker A

could my dad do this at his age now?

07:49

Speaker A

And unfortunately, the answer in my head was no, my dad couldn't walk down these stairs now.

07:53

Speaker A

And I thought that was such a great shame that there's experiences in life with your kids or with the people you love that you're robbed of.

08:01

Speaker A

If for whatever reason your health doesn't hold up.

08:04

Speaker A

So being able to walk down those stairs when I'm 70 so that I can go white water rafting with my kids and the person I love.

08:10

Speaker A

So that's a big motivation for me as well.

08:13

Speaker B

Do you have any scars?

08:15

Speaker A

I do have a scar.

08:18

Speaker A

I have a scar here.

08:20

Speaker A

Do you want the the truth or do you want the hero's journey story?

08:24

Speaker A

Because I can do the whole dragon was eating the orphans and then I saved.

08:27

Speaker A

Or I can do the like my brother threw a pot noodle at me and the noodle burned me when I was a kid.

08:31

Speaker A

Which one do you want?

08:32

Speaker B

Your call, man.

08:34

Speaker A

Okay, my brother threw a noodle at me and it burned me on the arm when I was a kid.

08:39

Speaker A

And so that's what that is.

08:40

Speaker A

I also have a scar in the back of my head.

08:42

Speaker A

I was training for Soccer Aid, which is a national football tournament, which is televised in the UK where they get legends from the game.

08:49

Speaker A

And public figures to play in a match arena.

08:52

Speaker A

And when I was training, a guy ran into the back of my head, his tooth went into my head and he collapsed on the floor and was unconscious for about 5-10 minutes.

08:59

Speaker A

The ambulance came and I just have a scar from that.

09:01

Speaker A

Which was about six months ago.

09:04

Speaker A

I think that's it, really.

09:06

Speaker B

All right, it's rapid fire time.

09:09

Speaker A

Workout time.

09:10

Speaker B

7:00 AM or 7:00 PM?

09:11

Speaker A

7:00 PM.

09:12

Speaker A

Really 11:00 PM if I can, but

09:15

Speaker A

I'll go for 7:00 PM.

09:17

Speaker B

Squat or deadlift?

09:18

Speaker A

Oh, I kind of hate them both, but

09:21

Speaker A

I'm going to go for deadlift.

09:24

Speaker B

Favorite song on playlist?

09:25

Speaker A

Uh, I'm going to say Burna Boy Last Last.

09:27

Speaker A

I just think it's proven to be really timeless for me.

09:31

Speaker A

So Burna Boy Last Last.

09:32

Speaker B

CrossFit, yay or nay?

09:34

Speaker A

It's one of those things that's like broccoli.

09:35

Speaker A

I know it's good for me, but I hate it.

09:38

Speaker A

So yeah.

09:40

Speaker A

Yeah.

09:41

Speaker B

Pull-ups or chin-ups?

09:42

Speaker A

Pull-ups.

09:44

Speaker B

Dumbbells or kettlebells?

09:45

Speaker A

Dumbbells, of course.

09:47

Speaker A

Can do much more with them, I think, so much more versatile.

09:50

Speaker A

Dumbbells.

09:51

Speaker B

Run on the treadmill or the great outdoors?

09:53

Speaker A

The great outdoors.

09:54

Speaker A

It's actually better for your brain, I learned this from a neuroscientist that told me that when you run outside,

09:59

Speaker A

it's better for neuroplasticity and expanding your brain because you're seeing more and you're stimulating more.

10:03

Speaker A

So outside.

10:04

Speaker B

Cardio or weights?

10:06

Speaker A

I'm going to say weights.

10:08

Speaker A

Of course.

10:09

Speaker B

Big legs or big arms?

10:10

Speaker A

Big arms, of course.

10:12

Speaker B

Biggest compliment, jacked, ripped, cut, or swole?

10:14

Speaker A

Ripped.

10:16

Speaker A

When my girlfriend calls me ripped, I take it as a compliment.

10:20

Speaker A

When she says that I'm swole,

10:23

Speaker A

I think I've been eating too many carbs.

10:26

Speaker A

So yeah.

10:28

Speaker A

Okay, before my arms fall off.

10:30

Speaker A

I'm going to have to ask you to leave, time is money and I've got to get on with my day.

10:34

Speaker A

So thank you for stopping by.

10:36

Speaker A

That's been my gym and my fridge.

10:38

Speaker A

That's been Men's Health.

Topics: Steven Bartlett home gym ketogenic diet Men's Health fitness motivation supplements cooking nutrition daily workout health routine


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