Joe Rogan Workout Routine and Diet Plan

Rogan started his profession in a parody in August 1988 in Boston city.  He approved a particular developmental agreement with Disney after being shifted to Los Angeles in 1994.  Joe Rogan emerged as an artist on numerous television productions which include Hardball and NewsRadio. He began managing the Ultimate Fighting Championship (UFC) as an interviewer and vitality reporter in 1997. The first comedy special of Rogan is delivered in 2000. He was the host of Fear Factor from 2001 to 2006. He started earning “fame, wealth and podcast superstardom” in 2009 when Rogan began his podcast The Joe Rogan Experience.

Joe Rogan

Joe Rogan is a present-day fighter of mind and body both and not merely a man of workout and diet only. According to Hunter S. Thompson and Jocko Willink, Rogan is a type of personality who gives equal importance to a three-hour gym practice or hot yoga sitting and a glass of whiskey and a fat bowl. He can do both simultaneously. This isn’t for you unless you understand the methodology of Rogan for his fitness routine. It’s not that casual as it looks.

Besides cardio, MMA training, and weightlifting, Joe Rogan swallows all the required supplements and starts his practices from cryotherapy to yoga to sensory divestment to sauna assemblies. Many times, he completes all this ritual in the very morning. He is a superb stand-up comedian, UFC reporter, and classic podcaster, whose scenes can run for three hours at a stretch. In one line it can be said that he is packed up with every knowledge of the theory or notion.

With such amazing and widespread engagements and habits, Joe Rogan definitely has a particular diet plan or health schedule. Though he is always ready to do something new and extraordinary, he is specific about his plans. His weightlifting routine, MMA training, and fundamentally his ketogenic diet are very severe to be followed by his followers. If you are capable to follow his patterns, then surely you too can participate in the specific glass of whiskey or smoke gathering without his presence.

Joe Rogan

It’s very interesting to know his diet, supplements, his yoga sessions, or his weightlifting schedule. This article is going to answer all the questions you are having in your mind. Even his Instagram can be scrolled down to know what is his daily routine and what he is doing or up to. His world is obviously a crazy one. All the details about his diet plan and workout schedule are clearly specified here and can be followed. Joe Rogan has clearly accomplished a specific height in his field but all the credit goes to his immense training schedule and strict diet that makes him have all this in his kitty. In this article, we would discuss more Joe Rogan workout routine, his diet plan, and his routine in general which will help us know and determine what exactly does Joe Rogan does in his whole day differently that makes him one of the best players that we have in the boxing arena.

Joe Rogan Statistics

  • Birth Year: 1967 (age 53 years)
  • Birth Date: 11 August
  • Height: 5ft 7 (170.2 cm)
  • Weight: 190 lbs

Joe Rogan Daily Routine

Joe Rogan, the famous and interesting commentator and comedian, when not cracking up jokes or commenting in UFC fights, or staying tuned and updated on his podcast shows, might be found hunting meat, doing some archery, getting cryotherapy, or even letting his mind getting relaxed in his favorite flotation tanks.  For him, it is improving his life by several notes. It is the improvement of life that he is after. He says, “Everything we do or try to do, we try to do a better version of it all the time. We’re constantly looking to improve. It’s a big part of being a human being.”

Even in his 60s, Joe Rogan has not lost even a step of passion and entry which could be expected of a younger man. Much of his work can be attributed to his innate qualities and inner dedication that has helped him perform at his all-time high every single time. For someone who manages to have several jobs at once, which includes being with UFC since 1997, releasing comedy specials, and even The Joe Rogan Experience which signed a 100 million dollars of contract, his lifestyle is quite hectic but he manages it quite well.

In 2015, Rolling Stone recorded and filmed a day in the life of Rogan life, which saw the comedian shooting himself over the development of many occupied days. Writer James Montgomery writes on Rogan’s lifestyle, “From his early morning workouts to his late-night comedy sets, Rogan makes use of every minute of the day, and then finds a way to squeeze even more out of each moment.”

While Rogan’s multiple jobs have him on the road — traveling across the country to cover fights or performing comedy routines — there are two pillars to his continued progress over the years and those are diet and exercise. In his podcast, he mapped out the entire plan of what he does and how he plans his week. He takes up all these calculations on weekends, especially Sundays.

In his words, “I schedule my workouts every Sunday. I schedule everything that I’m going to do during the week. I say ‘I have to do yoga two times this week’ and ‘I have to lift weights three times this week’ and ‘I have to run twice this week.’ And however I fit that in, I fit that in. But I owe those things so I have to get those things in.”

And no matter how strict this schedule is, Joe Rogan makes sure that he is sticking to it as much as he can. He will add kickboxing and jiu Jitsu to his schedule. Joe Rogan follows Pavel Tsatsouline’s plan for this workout routine which gives stress on strength training where he would stop right before failure. he explains,

I follow the Pavel Tsatsouline protocol. Where say if I can do 10 reps of something, I never do 10. I do five. If I’m doing something heavy. Like if I’m doing 90lbs clean press squats where I’m holding 90lbs over my head, I could probably do 10 of those but I’ll only do four or maybe five. I don’t go to failure. I don’t believe in going to failure. What I think you’re best off doing is less repetitions but more often.

As for his diet, Rogan is recognized for supporting the advantages of wild game meat, always eating elk meat he killed himself. Besides, he also likes to steer clear of any kind of processed foods and likes to be as natural as possible. He explains, “the diet is pretty strict in terms of no bread, very few carbs, no sugar, no bullshit. Healthy food, a lot of vegetables, and a lot of game meat, mostly wild game. I take vitamin supplements every day. I take multivitamins, I take probiotics, I take vitamin B12 and D.”

He also chooses to start his day with water and Himalayan pink salt first thing in the morning and is a big supporter of Caveman Coffee. Finally, his Insta-famous “Hulk Loads” kale shakes which he describes as his “morning nutrient blast,” is made up of the following ingredients:

  • 1 cucumber
  • 1 apple
  • 4 cloves of garlic
  • 1 chunk of ginger
  • 3 stalks of celery
  • large salad size clump of kale

His morning routine and his daily routine are based on the fact that he needs to feel his best at any time of the day. He compares his body to a car engine which is quite a comparison. He describes,

I do everything that I can to put my body and my brain in a good place so I’m keeping my engine smooth. I’m changing my oil, I’m changing my spark plugs and I’m making sure that it’s operating. It’s not going to be perfect but I know that I’ve done my best to keep it operating to the best it can.

Moving on to his actual workout routine for the whole week, read ahead.

Joe Rogan Workout Routine

Joe Rogan is all about staying consistent with his entire schedule. His philosophy is all about working enthusiastically and working out well. He must never over-exert himself so that he gets to the point where he couldn’t even work out the next day, Instead of this, he works out in slower steps so that he could grow to become stronger and sustain his workout routine every day.

He even stipulates that he does not consider going to failure, which most weightlifters believe in. He says, “There’s no reason in nature why you would go to failure. Why would you go to failure in nature? You wouldn’t!” In essence, flexibility is important, he thinks. He supports the Pavel Tsatsouline custom, where he does not agree to his max number of reps. If, say, he can do 10 reps of a particular workout, he only does five. This is to prevent him from going for the rest of the week rather than departing out all his strength on one day of workout.

Joe Rogan

But what exactly does he do? He says that he plans his workout to be done by Sunday and makes time for everything so that he fits in every single thing. No matter what, he must make a comprehensive schedule to fit in everything for himself. It helps him achieve the best that he can. He explains,  “I say ‘I have to do yoga two times this week’ and ‘I have to lift weights three times this week’ and ‘I have to run twice this week.’ And however I fit that in, I fit that in. But I owe those things so I have to get those things in.”

Thus, it is ok to say that Joe Rogan does a mixture of activities like cardio, yoga, MMA, weight lifting, and other exercises for relaxation. For cardio, he does not do too much of it and does not even like to post much about it. He has set aside some time for his cardio which usually is running with his dogs or simply a HIIT workout that supports strength and explosivity.

For, Joe Rogan weight lifting is the best part of his workout routine as he loves to combine a variety of equipment like kettlebells, dumbells, battle ropes, and other things. He likes to go with the natural flow and what his body demands rather than forcing himself to do things he does not want to do.

“I schedule my workouts every Sunday,” Rogan explained on an episode of his podcast. “I schedule everything that I’m going to do during the week.” He continues, “I say ‘I have to do yoga two times this week’ and ‘I have to lift weights three times this week’ and ‘I have to run twice this week.’ And however I fit that in, I fit that in. But I owe those things so I have to get those things in.”

The only exception in his routines is sickness and injuries, which is his schedule. He says, “The only exceptions are injuries and sickness. That’s the schedule. He further elaborates, “On top of that, there are other things that I enjoy doing like kickboxing and Jiu-Jitsu. I work those in when I can.”

Who’s ready to lift some weights, Joe Rogan style? Of course, weightlifting is just one amongst many methods applied by the energetic podcaster and commentator, who also trains in MMA training, cardio, and yoga every week. That’s not to suggest his slew of recovery procedures, including cryotherapy and sauna sessions. Miraculously, he also pinches out some meditation time in the separation container. Moreover, he does not get exhausted even after that.

As he once told on his podcast, Rogan catalogs his workout plan every Sunday, planning out all the workouts he’ll be doing during the week. Here’s a personal message that he says: “I say ‘I have to do yoga two times this week’ and ‘I have to lift weights three times this week’ and ‘I have to run twice this week.’ And however I fit that in, I fit that in. But I owe those things so I have to get those things in.”

Joe Rogan

When it comes to improving on his intensity and other skills, he uses his common sense, and instead of pushing his body to the limits, he builds strength in small quantities and gradually. Ge derived this approach by noticing how naturally strong people like workers, and farmers develop their muscles over time. Thus in the words of Joe Rogan himself, “Instead of having one workout every three days where you blow your body out, have one workout every day where you don’t blow your body out. And you’ll get stronger quicker.”

Here is a sample workout routine:

Joe Rogan Monday workout Routine:

  • 30 min morning cardio afternoon weights.
  • Dumbbell Pullover superset with pullups: 4 sets 10 reps
  • Seated underhanded grip rows: 4 sets 15,10, 8, 6 reps working up in weight.
  • Narrow grip T-bar row: 3 sets 12, 10, 8 reps working up in weight.
  • Wide overhanded pulldowns behind the neck (carefully): 12, 10, 8 working up in weight.
  • Deadlift superset with cable pulldown. No numbers …just burnouts to failure with moderate weight.

Joe Rogan Tuesday Workout Routine:

  • 30 min morning stretching with 20 min cardio. Early evening weights
  • Leg extensions superset with Hamstring curls: 4 sets light weight warm-ups.
  • Walking Lunges: Lightweight for warming up 3 sets.
  • Squats Front or Back: 4 sets 15,12,10,8 working up in weight.
  • Pistols superset with air squats: 3 sets each leg 10 reps, 3 sets of air squats nice and slow 10 reps.
  • Leg extension and hamstring curls super drop set burnout to failure.

Joe Rogan Wednesday Workout Routine:

Abs, consisting of hanging leg raises wood chops, and planks with 20 min cardio in the am.

Joe Rogan Thursday Workout Routine:

  • Lat pulldowns: 3 sets, 15, 12, 10 reps
  • Deadlifts: 3 sets, 15, 12, 10 reps
  • Rope gripped seated rows: 3 sets 15, 12, 10 reps
  • Muscle-ups: As many as I can do 3 sets
  • Cable flys: 3 sets 15, 12, 10 reps
  • Incline Dumbbell Press: 3 sets 12, 10, 8 reps
  • Flat bench: 3 sets 12, 10, 8 reps
  • Reverse grip decline smith bench superset with pushups: 3 sets to failure
  • Peck deck drop set to failure.

Joe Rogan Friday Workout Routine:

  • 30 min morning cardio 20 min martial arts stretching.
  • Machine lateral raises: 3 sets 15, 12, 10 reps
  • Cable front raises superset with rear delt flys: 3 sets 12, 10, 8 reps
  • Upright rows superset with Dumbbell raises: 3 sets 12, 10, 8 reps
  • Smith Machine shrugs: 3 sets 12, 10, 8 reps
  • Preacher superset with skull crushers: 3 sets 12, 10, 8 reps
  • Supermans superset with dips: 3 sets, 12, 10, 8 reps

Besides, Joe Rogan shares some of his top exercises that he does in his whole week. He likes to change his workouts sometimes and follows what he feels like doing that day but here’s a sample workout from Joe Rogan workout routine:


Well-versed on the weights, Joe Rogan lifts at least 4 times a week. He’s apprehended to follow the Pavel Tsatsouline protocol, checking his reps to about half his max. Likewise, he likes a high-rep workout rather than training to failure. To produce “functional strength,” he uses the following equipment in his routine:

  • kettlebells
  • battle ropes
  • maces
  • dumbells

Joe Rogan


Joe Rogan did not start thinking about cardio until a few years ago. He then realized the importance and quickly and added it to be a part of his whole weekend schedule. He does anything right from going on a run with his dog to perform HIIT moves to build strength and explosive energy, he does everything. He also does run on the treadmill too sometimes.

Like most bodybuilders who focus on strength training only, Joe Rogan too did not start big on cardio. However, he has made sure to add it to his daily workout schedule for a couple of years. He tries to run at least 2 times a week and likes to go out in the natures than using a treadmill or working out inside. However, he knows the difference that treadmill and outside running have and thus chooses to do what is best for him.

Joe Rogan

He believes that even though he never liked cardio too much, there has been a lot of benefits of cardio over the period. It is great for explosive movement and overall strength and flexibility. It also helps to run your heart and muscles smoothly and by burning calories, boosting the mood, and help you sleep peacefully at night. It reduces stiffness and the benefits of full-body condition are added.

It is essential for any weight lifter especially with a huge frame like Joe Rogan to do some functional and cardio training and this is what Joe Rogan does in his whole week.


Joe Rogan has been doing yoga for the time being and is a major proponent of both hot yoga as well as normal yoga practices. He does it every single week without fail. He even talks of its various benefits which include so breathing exercises as well as stretching exercises.

MMA Training

Joe Rogan is not just a commentator in the MMA but loves to follow this kind of practice himself too. He is a former taekwondo champ and is now training o learn brazalian jui jitsu and muay Thai. For his practices, he includes spars along with some kickboxing techniques like punching on bags, etc.

Joe Rogan

Therapeutic Measures

There are som many therapeutic measures that Joe Rogan has tried among all. He is a huge fan of sauna sessions which he loves to does after a great workout session or on his rest days. He would also love to meditate and relax in his sensory deprivation tank. He also tries other techniques like cryotherapy to stem cell rejuvenation processes. Thus he remains relaxed even though his schedule is totally jammed pack every single day.

A lifelong sportsman, Rogan has put on substantial size acknowledgments to a consistent weightlifting program, essentially utilizing kettlebells, and he later explained how he awaits lifting. “I follow the Pavel Tsatsouline protocol,” Rogan said. “Where to say if I can do 10 reps of something, I never do 10. I do five.” He elaborates it a bit further saying, “If I’m doing something heavy. Like if I’m doing 90lbs clean press squats where I’m holding 90lbs over my head, I could probably do 10 of those but I’ll only do four or maybe five.

He does not train to failure but rather trains to perfection, “I don’t go to failure. I don’t believe in going to failure. What I think you’re best off doing is fewer repetitions but more often. So instead of doing one day where you blow your whole fucking system out and you do ‘ONE MORE BRO, COME ON. ONE MORE!!’ And then the next day you can barely walk.”

Thus this slow and gradual process has many benefits. Joe Rogan can explain better in his own words, “I think, and this is what Pavel says, and this is what a company called StrongFirst recommends… there are a few people at the front of the line when it comes to what you would call functional fitness and functional strength. It’s what Pavel calls ‘greasing the groove,’ which means to do it more often but not to fail.

Thus this includes working out slowly and easily. He continues, “So instead of having one workout every three days where you blow your body out, have one workout every day where you don’t blow your body out. And you’ll get stronger quicker. There’s no reason in nature why you would go to failure. Why would you go to failure in nature? You wouldn’t!”

He has some inspiration from nature. He quotes, “How do animals and people and farmers get strong? Farmers don’t get ridiculously fucking strong from going to failure every day. They get ridiculously strong from consistently taxing their bodies, moving bales of hay, and picking up heavy things. You do that consistently and you get stronger and stronger so that’s mostly what I do.”

But it is not just workouts that Joe Rogan is concerned about as he follows a huge active recovery method on his workout days and takes essential steps to rejuvenate too. He meditates and focuses on his body through yoga, meditation, and sauna sessions. His use of a sensory deprivation tank is well known. It is a tank where you float in a closed pill which leaves you with no vision, hearing, or any sense of touch either. Thus, literally depriving you of all your senses.

Joe Rogan

That was all about Joie Rogan’s intensive workout routine that gives him the strength and power to be at the very top of his game. However, there are some workout tips that Joe Rogan frequently shares with his fans and people who look up to him for inspiration. Here are a few workout tips and tricks that Joe Rogan himself follows, so take a look!

Joe Rogan Workout Tips and Tricks

Besides following a  grueling and tiresome workout routine which might become more intense according to his situation but there are other times and tricks that Joe Rogan follows to take his workout a notch up in his routine. Here are some fitness and lifestyle tips that Joe Rogan shares on his social media channels to be more effective in the field. Take a look:

Pavel Tsatsouline Protocol

Rogan follows the Pavel Tsatsouline protocol where he restricts his reps to about half of his maximum potential. Rogan doesn’t trust exercising to crash and prefers a high-rep workout.

Functional Strength

Joe Rogan loves to do function strength exercises which helps him build explosiveness along with strength. He does many functional workouts using kettlebells, battle ropes, and other weight lifting exercises with machines or just using the body weight.

Martial Arts

Joe Rogan has been a martial arts practitioner since he was a teen. He has previously done taekwondo and even trains in Brazilian jiu-jitsu and muay Thai among other forms.

Reading (Audiobooks)

Joe Rogan is a huge fan of learning and always strives to learn something new in his daily schedule. He likes to fill up his time listening to audiobooks about various subjects spillway about health and nutrition.

Isolation Tanks

Isolation tanks (sensory deprivation tanks) are illuminated floating tanks loaded with salt water at skin temperature. Rogan is one of the most important advocates of isolation tanks. He practices sensory deprivation as a means to unblock the mind which is very similar to the process of meditation. He explains in his own words, how beneficial have these tanks been for him, saying, “The sensory deprivation chamber has been the most important tool that I’ve ever used for developing my mind, for thinking, for evolving…. it’s just pure thought. It’s like the mind completely untethered from the body.”

Lifelong Learning

Joe Rogan is very curious about the world and its functioning in general and likes to learn new things about stuff and people. He uses his podcast as an outlet to talk to people and learn more. He says that he would never really stop learning in the process.

Goal Setting & Performance

Joe Rogan has a very hectic lifestyle as he has multiple jobs. However, he tries to manage all of this by setting some goals and mitigating his performance in a single direction in life. He works out regularly and sets goals for himself right in advance.

Cannabis Usage

Joe Rogan uses cannabis every day, and attempts to demystify the myth that cannabis users are “lazy.” He maintains that cannabis attends to improving his viewpoint and creativity.


Joe Rogan believes in empowerment and a life full of strength and growth. He thinks that people can achieve great heights if they stop being so stuck up and instead remove barriers and blockages from their minds. He says that too many people fail because of their excuses to be unable to achieve their goals.

Short term Goals

Joe Rogan believes that his goals are structured but what makes them successful is that they are short-term. He focuses on the immediate and not on further perspective. It is important to keep your eye on the long term, your short-term actions must be your priority and the long-term actions would fall into place themselves. Thus by setting a weekly routine, it becomes easier for him to split his routine into various small parts instead of doing it all at once. It also allows for flexibility in his schedule.

Joe Rogan


Working out and setting goals doe not mean that you are looking for mid to lifelong goals but shorter goals. For example, the gym follows the practice of moderation and does not lift until he has totally crashed. Instead, he would lift a bit less so that he remains consistent throughout the workout. This goes further than just traditional weightlift or bodyweight workouts.

Mind and Body

A better way to achieve success for your body si also when you are working and training your mind. Both these groups of muscles work hand in hand. Thus Joe Rogan takes the opportunity to add some yoga and meditation to his plan. Hee does hot yoga to eliminate toxins from his mind. He has also used this technique to eliminate toxins from his mind too. It helps to clear out any kind of toxicity from the mind.

Besides, if you listen to his podcasts, The Joe Rogan Experience, you might already know that he is a huge fan of using several recovery techniques because he feels that it is such an immense part of his lifestyle. He includes sauna sessions, cryotherapy, stem cell rejuvenation, and even isolation tank meditation. When it proceeds to the sauna, he likes to push the heat all the way up.

Ths these many techniques are sure to relax his body at the least which keeps his recovery to the maximum at all times. We guess that’s the secret to his effective workout routine too. It is the balance of mental as well as physical recovery that makes him achieve great heights in his personal as well as professional life too.

That was all about the Joe Rogan workout routine and some of his favorite workout tips that he shares with his friends, family, and fans. But here’s more! It is his diet plan that makes him reach the top of his game. He follows a strict plan so that he can be in optimal shape and the next section, we will read exactly that! So take a look.

Joe Rogan Diet Plan

Joe Rogan likes experimentation especially when it comes to his diet. He has a very intentional approach to it. His diet and fitness have been based on primal eating. Joe Rogan prefers to have anything which is unprocessed and not out of a box. He avoids refined sugar and grains too. His diet is basically based on fresh fruits, vegetables, and of course, meat. Loads of it. He would make consistent and same recipes and like sticking to it as it provides shim with various health benefits and he feels that it works the best for him.
Joe Rogan

If you have heard his podcast before, you will know that Joe Rogan, just like he is philosophical about his workout routine, is quite philosophical about his diet too. His diet has resulted in a shredded physique too which has helped him stay motivated for a long time. He is a huge proponent of eating what you kill and since he likes to go on hunting trips all over the world. his favorite form of meat is will elk.

Besides this, he is also a believer that one size doe not fit all. Meaning, that one kind of diet won’t suit everyone as everyone has different body types and different daily requirements according to their lifestyle. They also have different reactions to various foods. He compares a human body to a car that needs to be in top conditioning if you want great results.

He says that he would never put anything in his body that would harm his body or his mind. To quote him directly: “I do everything that I can to put my body and my brain in a good place so I’m keeping my engine smooth. I’m changing my oil, I’m changing my spark plugs and I’m making sure that it’s operating. It’s not going to be perfect but I know that I’ve done my best to keep it operating to the best it can.”

To keep himself strong, Joe Rogan limits the unhealthy foods out of his systems like carbs and sugar and sticks to wild game, veggies, vitamins, essential supplements, and probiotics. He loves to have Alpha Brain which also helps to make your memory and brain stronger and better. It might sound like a gimmick but with the kind of dialogues he learns for his podcasts, it is quite true.

If you go through his social media, it would seem that he will just eat elk meat that might give you the impression that he is a hardcore carnivore. However, he indeed eats meat to steer clear of the carbs and sugar and even adds vegetables for his daily fiber and starch. His favorite foods include kale, string beans, or Brussel sprouts. He also has some peppers which are supposed o burn off fat with some elk meat. Like other people who try healthy living. Joe Rogan also likes to add avocado and egg sandwich which is so popular. However, there are many dishes besides this that he likes. Some of it includes kimchi, which is a Japanese fermented dish that is great for the stomach and digestive properties.

But besides this Joe Rogan experiments on his body safely by trying various kinds of diets. He has done many challenges too like the carnivore challenge for 30 days which was very helpful for him. He eats nothing but meat and eggs during this period. Besides just losing some pounds from this kind of diet, it also helped him stop all his food cravings and sugar cravings.

Even his energy levels were positively affected and he was feeling very energetic through and through. For the first two weeks of this challenge, he experienced some diarrhea which was quite too much. He even says “diarrhea” wasn’t a strong enough word for what he was experiencing. He describes it as “tapping into an oil well.”

In more easy terms, Joe Rogan’s diet plan is very similar to follow a keto diet but it gives more room for experimentation. He has also tried intermittent fasting in which he frequently skipped his breakfast. This helps his body burn fat and he did cardio to accelerate the fat-burning process. It helped him feel good about himself.

His diet includes no kind of processed food and is considered super strict. In fact, he says, “The diet is pretty strict in terms of no bread, very few carbs, no sugar, no bullshit. Healthy food, a lot of vegetables, and a lot of game meat, mostly wild game.” But he also likes to supplement his diet with nutrients and others. In his words, “I take vitamin supplements every day. I take multivitamins, I take probiotics, I take vitamin B12 and D.”

He makes sure that whatever he is putting in his body it is all healthy and free from any additives. He says, “I do everything that I can to put my body and my brain in a good place so I’m keeping my engine smooth. I’m changing my oil, I’m changing my spark plugs and I’m making sure that it’s operating. It’s not going to be perfect but I know that I’ve done my best to keep it operating to the best it can.”

So we ask again: what does Joe Rogan eat (and drink)? Here’s a breakdown:


  • Elk Meat – If you look at the social media profile of Joe Rogan you can easily say that he eats a lot of elk meat. He loves to hunt his own food and the evidence of it is all over the internet. This provides him with all kinds of protein that he needs to sustain his growth. t is low in saturated fats, free from hormones or steroids, and is full of various vitamins and minerals. He kills and then refrigerates it and sometimes even gives it to his family, friends, and guests. His Instagram feed speaks volumes about his entire philosophy on diet.
  • Jalapenos – Joe Rogan always likes to accompany his elk meat with some sliced jalapenos which give a kick of savory and spicy touch to his meals.
  • Vegetables – Rogan leaves room on his plate for green vegetables, which includes kale or string beans.
  • Avocado – It is another food item that Joe Rogan can’t get enough of. It is one of his favorites.
  • Kimchi – The Japanese national dish contains spicy pickled cabbage, which is reportedly good for heart health and may even reduce inflammation. It’s also quite tasty.
  • Supplements – Like some sort of health store in human form, Rogan takes not just vitamin supplements, but probiotics, Shroom Tech Sport, fish oil, omega 3 and 6, MCT oil, Glucosamine Chondroitin, creatine, spirulina and chlorella, and Alpha Brain as well.
  • Eggs – When he’s not fasting, Rogan makes a huge bodybuilder breakfast by whipping up some eggs for breakfast.


  • Coffee – Rogan fuels up on coffee both before and during his podcast. Besides being a person who loves to experiment, he’s often seen drinking Four Sigmatic Coffee, which is brought from mushrooms (he’s reportedly partial to the Lion’s Mane and Chaga mix). He’s also a fan of Laird Superfood Turmeric Coffee Creamer.
  • Kombucha – This bubbly (and fermented) drink is an organic and natural probiotic that also gives out some essential nutrients.
  • C2O Coconut Water – Rogan’s go-to brand of coconut water is also his preferred post-workout drink.
  • Kill Cliff – Oh Kill Cliff, you had Rogan at the words “hemp-infused recovery drink.”
  • Zevia – With zero sugars and zero calories, this sweet carbonated beverage might not be too good for health, but it’s really much healthier than Coca-Cola.
  • Whiskey – When he feels like wetting his whistle, Rogan normally gets himself some tasty whiskey on ice. And who can blame him?

Joe Rogan What to Eat

Here are particular food groups that Joe Rogan makes sure that he is adding in his daily nutrition to support his muscles and fuel his body for a rested and relaxed next day of workout. Here’s a list,

  • Fresh Food
  • Eggs
  • Egg Whites
  • Chicken
  • Fish
  • Vegetables
  • Leafy Greens
  • Fruit
  • Complex Carb
  • Water

Joe Rogan What to Avoid

Meanwhile, there are some food items that Joe Rogan likes to avoid as much a possible if not completely. He starts away from anything that is harmful to his body and would completely destruct his physique goals. So, here are some of these food items,

  • Junk Food
  • Fast Food
  • Artificial Additives
  • Trans Fats
  • Processed Foods
  • Chemical Ingredients
  • Simple Carbs (limited)

The bad part about the Carnivore Diet

The worst part about being on the carnivore diet that he is into is diarrhea that follows. It is not normal diarrhea but the kind that might not have been experienced before. It is like fire in the body. You can see it, smell it, and even might be able to run away from it however, the diarrhea that Joe Rogan is experience is kinda different.

It is like a fire, as per the words of Joe Rogan, and by the time that you notice this, all kinds of hope are lost. Joe Rogan confesses that he didn’t soil his pants yets but it could have had happened if he maintained this carnivore diet. He even concludes by saying that he does not trust his bowels anymore.

Joe Rogan

So, yet one more explanation for why Rogan has lost seven pounds in two weeks is because of this diet that leads him to experience diarrhea. In response, Rogan’s UFC coworker, Megan Olivi, laughed at the idea of having to work with him during UFC 246. Other commenters on his social media tried to give him some sympathy by saying that diarrhea was perfectly normal. Moving on to diet is that Joe Rogan likes to follow in his daily routine.

Joe Rogan Diet Tips

The Joe Rogan diet has changed a lot over the years. For a long time, he didn’t have professional advice, but he still understood at an early stage that he needed to make healthy changes. Eating clean is the most important thing that one can do to help one body grow and look awesome. Joe Rogan posts a lot about his physique which is due to these tips that he also shares with his fan. He writes continuously on his blog and shares these tips to eat clean without driving yourself insane.

Hunting and Grilling

Joe Rogan is a great supporter of eating what you kill and will often hunt his own game. He frequently shares pictures of the grilled elk and catches up on his social media pages.  Besides, he is a great proponent of eating what you kill yourself and thus would regularly go for a chase to kill a wild elk or another animal.

One diet does not fit all

He says that his regimen might not suit others as it is not one diet fits all kind of plan. This means that every person has a different response to food. Thus he considers a human body a machine that would need a lot of caring and looking after if it needs to stay in top condition and produce the best outcomes.

Joe Rogan says, “I do everything to keep my car running. I’m frequently replacing my oil, I’m changing my sparkle fittings, and I’m ensuring that it’s working. Let’s be honest; it will not always be perfect; however, I realize that I’ve given a valiant effort to keep it working as well as it can.“

Similarity to the Ketogenic Diet

Joe Rogan is a proponent of a diet that is very small to ketogenic but has more room to allow to be more flexible. Joe Rogan believes that he must limit carbs and especially grains and sugar and that he has tried keto in the past. Thus his diet is more suitable for him than keto.


Although he is not an expert in these things or anything and likes a very simple lifestyle. Thus, he has been learning about various kinds of diets and even likes to test them out to known about the effects of the new diet on his body. Hsi diet has evolved over the years.

Joe Rogan on His Diet

“The diet is pretty strict in terms of no bread, very few carbs, no sugar, no bullshit. Healthy food, a lot of vegetables, and a lot of game meat, mostly wild game.”

Joe Rogan on the Importance of Healthy Eating

To keep his body running, Joe Rogan limits consumption of some food items like carbs and even avoids sugar at all costs. He sticks to following a basic diet plan which consists of basic foods like meats, vegetables, supplements, and probiotics. He also likes to have some brian boosting supplement sthat helps him support brain health and muscle growth. It helps him improve his mental concentration and memory. It might seem like a gimmick but he really is something.

He says that you are what you eat and it stands true, In his own words, “If you eat cake and Ho Hos, and that’s all you eat, that’s what your body uses to regenerate cells, that’s what your body uses to grow. All of your tissue is eventually going to be made out of everything you eat.”

That was all about the diet plan of Joe Rogan which he follows every single day without fail. There are some fails in between in which Joe Rogan takes his “cheat meals” because he is only a human and he deserves a bit of a treat after smashing his workouts or his matches, doesn’t he? However, he also takes some supplements and extra nutrition to append with his diet requirements for better results. Here’s all about it in the next section.

Joe Rogan Nutrition and Supplements

Even though Joe Rogan has a very comprehensive diet plan but it is still complete without some kind of supplements. Much like with his diet, he has tried a lot of things for himself and tried the cut and loss method. For example, he gave up coffee altogether and instead opted for a powder mushroom mix of chaga and lion’s mane. This whole combination was very much rich in antioxidants and other vital nutrients. Besides he thought the coffee is acidic and is better to replace it with some non-acidic component or drink.

The mushrooms that are used in this coffee are very magical but no, they are not magic mushrooms that you might think of. They are instead rich in multivitamins, omega 3, omega 6, creatine, probiotics, and other vitamins. It helps to boost cognitive capabilities. Because Joe Rogan considers himself a full blow machine, it is important to take care of himself and thus he doe not touch anything that might harm his body.

Joe Rogan

Here are some of the extra supplements and vitamins that Joe Rogan takes with his diet that support his brain and body functions by giving him the optimum results.


Alpha Brain is a supplement used to increase energy, focus, and memory. The supplement is sold by Onnit (a company half-owned by Joe Rogan himself). As the name suggests, it helps Joe Rogan to improve his memory too.


Joe Rogan takes a daily multivitamin. He prefers gel capsules (vs. pressed pills) for greater absorbency and will usually take a multivitamin pack from Pure Encapsulations.


Joe Rogan takes omega 3 and 6 to maintain brain and heart health. He likes to have fish oil to flaxseed oil and hemp oil.


Rogan takes a Glucosamine Chondroitin supplement to aid in maintaining flexibility and fluidity of the joints. This supplement is especially helpful for those who experience higher joint stress from exercise, training, or work.


Joe Rogan takes Vitamin D3 every single day which can help with heart health, bone strength, reducing cancer risk, and mood improvement.


Joe Rogan is a huge fan of black coffee for energy. He will add Nitro Cold Brew with Onnit MCT Oil in the mornings for an energy boost so that he could perform well in his workout routines.

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