Matt Thacker
From UFC title fights to life offline, Alistair Overeem shares how fitness, family, and a 21-day phone detox keep him at his best.
Speaking with Alistair Overeem was an absolute pleasure. The former Dutch heavyweight champion has one of the most decorated careers in combat sports history, yet what strikes you immediately in conversation is his openness, warmth and honesty.
Overeem was positive, engaging, and genuinely caring throughout the interview. At the very start, his wife Sophie popped in to say hello – a small, yet telling moment that perfectly captured the grounded, family-oriented side of a man who spent decades competing at the very highest level of the sport.
Overeem’s journey to the top began long before the bright lights of global arenas. Born in London and moving to the Netherlands as a child, martial arts quickly became the centre of his life.
“No other sports – it’s always been martial arts for me. Kickboxing, wrestling, and jujitsu – always the fight game,” he explained, reflecting on the discipline that has defined his entire career.
While many athletes experiment with different sports growing up, for Overeem there was never really another path. Martial arts captured his imagination early; the discipline, structure and constant challenge of the fight game would ultimately shape his entire life.
Overeem went on to build an extraordinary resume across multiple organisations, competing at the very highest level of mixed martial arts while also achieving championship success in kickboxing. His career highlights are remarkable – he is a former Strikeforce Heavyweight Championship holder, Dream Heavyweight Championship champion and K-1 World Grand Prix Championship winner. He was also the first fighter in history to hold world titles simultaneously in MMA and K-1 kickboxing. All which cemented his reputation as one of the most versatile heavyweights of his era. Overeem also challenged for the UFC Heavyweight Championship, further showcasing his standing among the elite in the sport.
Now happily retired, the discipline that defined Overeem’s fighting career remains central to his life. For him, fitness is far more than a routine; it is everything.
“Fitness is life,” he said simply. “Fitness to me determines everything. When injuries stopped me from training, it made me realise how important it is. Almost a depressed feeling without fitness in my life. When injured I felt lost without using the ability to use my body. It made me realise you need to use your body, that’s what it’s there for.”
Even in retirement, he sticks to a strict schedule.
“My whole life is scheduled around training. Even after retirement, I train Monday to Friday and take the weekend off. Three weeks on and one week off, this is my schedule. Basically, this is it for the rest of my life. My advice to people is to keep moving, keep those molecules going. We get old because we stop using our body. Keep using our body and it will help longevity.”
Recovery is just as important, woven into his routine as part of a holistic approach to fitness.
“I love ice baths, it makes me feel good. It’s amazing how many wellbeing aspects we can apply to our lives to make us feel good. We know what makes us feel good, so it’s important to do these things. Cold therapy carried me through fights; it helps me slow everything down in life. Ice baths help me recover, reflect and reset.’’
INJURY CHANGED MY LIFE
One of the most fascinating parts of our conversation had nothing to do with fighting. Overeem spoke openly about a modern struggle many of us can relate to – phone addiction.
“Who knew you could be addicted to your phone?” he said. “I knew something was off and I didn’t understand it. Looking at my own behaviour and my daughter’s behaviour, I realised we had too much time on our screens. I wanted to do this with her.”
Approaching the challenge like a fight, he knew he had to be disciplined and make a plan.
“I had to make a schedule, just like I did when I was competing. Free phone time in the morning and evenings helped. After 21 days, I felt it. Not 19, not 20, but 21 days! It gave me the knowledge that 21 days is receptor date. I felt so much better realising I was addicted to my phone. Now I want to help others.”
He explained why so many people struggle with the issue.
“Almost everyone is addicted. To overcome this, it’s a marathon, not a sprint. We are addicted because of the amount of information at our disposal. But it suppresses energy. It’s making you stupid, less productive, and makes you unhappy.”
His advice is practical, relatable and easy to implement.
“Keep off social media and try for 21 days. If you can manage that you will notice a huge positive difference. You should limit screen time and don’t look at your phone before sleep. Do it with your partner or a friend; this way you are in it together. It’s a lot harder on your own. Reduce your phone time when you are together – you will be able to do so much more together. When the sun goes down – no screen time.”
The detox also allowed him to reassess his priorities.
“It’s allowed me to re-evaluate my patterns and my behaviour. Cherry picking what I want in my life and what I don’t want.”
One way Overeem has applied this philosophy is by filling his time with meaningful, productive activities. Recently, he ran a half-marathon with his wife.
“It’s like couples therapy. I enjoyed it so much. It helped and healed my body taking part in the half-marathon.”
HALF MARATHON
Back to the fight game, it’s something that will never leave him. Overeem still follows the combat world closely, sharing his thoughts on Dana White, the future of the Ultimate Fighting Championship and White’s new boxing venture, Zuffa Boxing.
“Dana is a strong character,” he said. “I think he is looking to do the same with boxing as he did with the UFC. The good side is we will see the big fights happen.”
On the current heavyweight talent Tom Aspinall, Overeem added: “Tom is a great fighter, still young in the game. I would have liked to have seen him fight Jon Jones. Right now though, it’s all about focusing on his recovery. He could have lost his eye in his last fight, so his recovery is the most important thing.”
Shortly after our conversation, Eddie Hearn announced that Tom Aspinall had signed with his new Matchroom Talent Agency in a “commercial and advisory” deal, while remaining signed to the UFC.
The move comes just two weeks after boxer Conor Benn left Hearn’s Matchroom Boxing for Dana White’s Zuffa Boxing, making it a bold statement in the ongoing rivalry. Aspinall said, “I’m really looking forward to working together and exploring exciting opportunities as I continue my journey back into the cage.”
With many fighters coming out of retirement recently, including Floyd Mayweather, I asked Overeem if there was any chance he would return to competition.
“No,” he said with a smile. “Not going to come out of retirement.”
QUICK SIX
The man behind the fighter:
Biggest inspiration: “My brother and fight legends including Vitor Belfort.”
One meal forever: “Even though I’ve had 25 nutritionists over my career – my wife’s homemade meatballs.”
Best advice ever given: “Work off chemistry with people.”
GOAT of sport: “Muhammad Ali and Mike Tyson because of their combination of accomplishments and personality.”
Something he can’t live without: “My wife,” he said, with Sophie within earshot.
Favourite TV series: “Game of Thrones and Dexter, although I’m currently watching Love Island.”
Before signing off, I joked that I might need to try those now-famous homemade meatballs! An invitation that, judging by the warmth of the conversation, might just still be open.
