steven
bartlett

Host of The Diary of a CEO · investor

9 steps · last checked 19 oct 2026

up at 9 or 9:30 with no alarm and no meetings before 11, three basic supplements, a near-keto baseline, a CO2 monitor beside him in every interview, and a workout pretty much every day.

from his Breakfast Club interview this month and his Men’s Health home-gym and fridge tour. He calls himself an “owl” and doesn’t do a classic morning routine: “There’s no, like, turn around, touch the ground, green juice, gratitude journal.”

what steven uses see the routine

wake9–9:30, no alarm
meetingsnone before 11
suppsomega-3, d, creatine
trainingpretty much daily

the protocol · at a glance

what steven uses.

protocol as of sep 2025

5 items

supplements4

Omega-3 (fish oil) used by 14every morning; brand not named
Vitamin D used by 13every morning; brand not named
Creatine used by 17every morning; brand not named
Hydration productsfor workouts and runs; brand not named

gear1

Whoop used by 2 investorhis fitness group tracks its data

copy the protocol

food · what’s in his fridge

what steven eats.

snacksany time
boiled eggs, berries, watermelon
blueberries and raspberries, sometimes frozen; watermelon cut up every day.
1·’25
before a podcastmorning
a focus shot
a small shot before a big day; brand not named.
1·’25
cookingevenings
rice dishes and steak
he grew up cooking in his mum’s restaurant; a monthly cooking competition with his fiancée, starter, main and dessert.
1·’25

a baseline close to ketogenic1·’25
no bread, pasta or full-sugar soda: his gut doesn’t agree1·’25
no high-glycaemic food on long podcast days1·’25

the routine · 9 steps

steven’s day.

morning3 steps day2 steps evening1 step night1 step week2 steps

morning

9–9:30 am
No alarm, nothing before 11
he wakes around 9 or 9:30 and keeps his calendar clear of meetings and appointments before 11.
sleep
Downstairs
Omega-3, vitamin D, creatine
from the supplement cupboard: “the same sort of three basic supplements… that I think everybody should be taking.”
Some mornings
A finger-prick ketone check
a blood ketone reader tells him whether he’s in ketosis; he spends a lot of the year on a ketogenic diet.

day

Podcast days
Low-glycaemic food before long recordings
on a nine-hour podcast day “there is no chance I’m going to eat a food that has a high glycemic index.” Before a big day he has a small focus shot.
nutrition focus
Every interview
A CO2 monitor next to him
he keeps a CO2 monitor beside him in every interview, watching for levels above 1,000 parts per million.
focus

evening

7 pm (11 pm if he can)
A workout every day, tracked by friends
he works out pretty much every day, at a gym in LA or, if he can’t get out, a backup home gym with adjustable dumbbells.
fitness

night

Late night
Make the easy grab the healthy one
bowls of berries, watermelon and boiled eggs sit at the front of the fridge for when he’s hungry at 2 am.
nutrition

week

Travel
Everybody goes or nobody goes
a rule he and his fiancée put in place: if he’ll be away for more than two weeks, they both go or neither does.
focus
About 30 h a week
Most of his week goes on hiring
he spends about 30 hours a week interviewing and hiring people.
focus

the reading list · 5 books

books.

what steven recommends and calls a favourite, in their own words.

lost connectionsjohann hari
recommends
“It’s probably the number one book I recommend.”
source · 2022
stolen focusjohann hari
favourite
“now one of my favorite books”
source · 2022
indistractablenir eyal
favourite
source · 2022
the slight edgejeff olson
favourite
source · 2022
the psychology of moneymorgan housel
favourite
source · 2022

books founders recommend →

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more routines.

bryan johnson

founder of blueprint

up around 5 with no alarm, 10,000-lux light, a 60–90 minute workout and sauna, last meal at noon, fluids off at 4, in bed at 8:30 every night.

see the habits

mark hyman

physician · author

electrolyte water, 20 minutes of light, breathwork, qigong and meditation, the gym with a trainer, then a protein “medicine shake” after a 14-hour overnight fast.