Joe Rogan’s Workout & Diet Plan Isn’t For The Faint-Hearted
— Updated on 2 April 2024

Joe Rogan’s Workout & Diet Plan Isn’t For The Faint-Hearted

— Updated on 2 April 2024
Medically Reviewed by: Jono Castano  | 
Garry Lu
Garry Lu

Joe Rogan is someone who almost needs no introduction.

As a male between the age of 15 to 45, it’s damn near impossible to exist in this current era without inevitably encountering his ubiquity.

But whether you know him as the former face of Fear Factor, a stand-up comedian, the world’s highest-paid podcast host, UFC commentator, practising martial artist, or human DMT silo, one thing is for certain… the Joe Rogan workout and diet plan is certifiably intense.

Before we proceed, I feel it’s necessary to issue a caveat of some sort: the fitness regimen you’re about to read is highly specific.

RELATED: Joe Rogan Reveals When He’ll Quit The UFC (As Per His Contract)

It may pose a challenge for many of you, and not in a “Grrr, I’m going to come out on the other side stronger for it” kind of way. I’m talking about a workout plan and diet that could prove detrimental to the wrong people.

There are also components that many might not be able to access for financial reasons, including sensory deprivation and cryotherapy tanks; as well as testosterone replacement therapy (TRT) and whatever “Mexican supplements” the man takes. Hence why they haven’t been elaborated upon below.

So like another episode of The Joe Rogan Experience podcast, take everything with a grain of salt.

The Joe Rogan Workout & Diet Plan Explained

The Joe Rogan Diet Plan

The two key characteristics of Joe Rogan’s diet plan include:

  1. A ketogenic diet (largely carnivorous) Carnivore Diet
  2. Intermittent fasting

In the time since this article was first published, Joe Rogan has transitioned from meat-heavy keto with brown rice and some grains to a full-blown Carnivore Diet (routinely cycling off being purely carnivorous with a few greens and fruits).

Without getting into too much detail, you can probably deduce what this entails from the name alone. For those of you hungry for more detail, however, Forbes has published the only explanation you’ll ever need to read (rules, benefits, cautions, etc).

At the end of his initial 30 days on the Carnivore Diet, much like Dr Jordan Peterson, Rogan claims to have lost 12 pounds, experienced improvements in his vitiligo, cured himself of several recurring aches and pains, as well as feeling “amazing” in general.

As for the intermittent fasting side of things, Rogan once personally opted for a 16-hour fast that began in the evening and extended all the way to the late morning. It wasn’t unnatural to find him exercising on an empty stomach before his first meal of the day.

But currently, it’s unclear how strict he is regarding the latter.


You know the saying: eat clean and train dirty. So what does Joe Rogan eat?

We’re talking about quite a disciplined approach. Cutting out as much processed foods, unnecessary carbs, and unnecessary sugars as possible. Or as Rogan himself states, “No bread, very few carbs, no sugar, no bullshit.”

“Healthy food, a lot of vegetables and a lot of game meat, mostly wild game.”

Here are some notable staples of the Joe Rogan diet program:

  • Wild Elk Meat
    The go-to protein in the Rogan household. While it’s not uncommon to catch him dining out on a regular steak with mates like Joey Diaz, there’s a reason he prefers wild game.
    As explained on multiple occasions, wild game is free of all those nasty growth hormones and steroids, therefore being low on saturated fat as well as other nasty byproducts.
    The benefits are virtually endless, chiefly among them (aside from the obvious “clean” protein) is the fact you won’t feel sluggish, bogged down, or lethargic after consuming wild elk.
    • Also: Wild Moose, Wild Dear, Wild Pig, Wild Bear, and Wild Salmon.
  • Bacon & Eggs
    The man is only human, after all. B&E are among some of life’s simplest pleasures.
  • Green Vegetables
    While Rogan partakes in a predominantly carnivorous diet, he also eats his greens like a good boy. Kale, spinach, avocado, string beans, broccoli, spiced up with a bit of jalapeno.
    • Also: Kimchi — apparently pickled cabbage is good for fighting inflammation.
  • Butter
    Rogan has highlighted the need for more fats in lieu of carbohydrates on several occasions. In fact, humans can apparently only survive on between 35-50% of calories derived from protein; the rest comes from fat. Butter is an easy way to bridge the gap, considering elk meat is pretty damn lean.


As you will have probably guessed, Mr Rogan is very much a mind, body, and soul type operator.

The underlying theme in Joe Rogan’s diet is to be holistic. He runs a well-oiled machine which he also “[changes the] spark plugs” for. The goal isn’t to be perfect but to do your best when it comes to keeping yourself at your best.

“I take vitamin supplements every day. I take multivitamins, I take probiotics, I take vitamin B12 and D. I do everything that I can to put my body and my brain in a good place, so I’m keeping my engine smooth.”

Other supplements Joe Rogan fuels himself with include:

  • Shroom Tech Sport
  • Fish Oil
  • Omega 3 & 6
  • MCT Oil
  • Glucosamine Chondroitin
  • Creatine
  • Spirulina & Chlorella
  • and of course, Alpha Brain by Onnit


It’s also no secret the man is 420-friendly. And DMT-friendly. While this isn’t exactly integral for your own well-being — nor are we encouraging consumption of such substances for legal purposes — let’s just say Joe Rogan keeps an “open” mind.

And perhaps we can all learn something from this little detail. Which, again, is by no means explicit or implied encouragement for legal purposes (note: this is purely for entertainment value).

In terms of non-hallucinogenics, here’s what goes into the Rogan machine:

  • Coffee
  • Coconut water
  • Kombucha
  • Zevia
  • Whisky / Whiskey
  • Cigars
  • Pink Himalayan Salt, sometimes Lemon, in his water

The Joe Rogan Workout Plan

A lifelong martial artist, Joe Rogan’s workout plan is essentially dedicated to becoming a human weapon.

In his youth, he was the US Open Taekwondo Champion at a time when Taekwondo was consistent and legit (unlike what you’ll generally find these days).

“Martial arts were the first thing that ever gave me hope that I wasn’t going to be a loser.”

There was even a point where Rogan considered a professional kickboxing career, with an amateur record of 2-1. He would walk away due to blunt trauma-induced headaches (CTE ain’t nothing to mess with) as well as the lack of money one could earn back then.

The Joe Rogan workout routine, however, isn’t just for the sake of maximising your ability to rearrange someone else’s face chimpanzee style. For example, hitting the treadmill to clear the mind isn’t exactly a foreign concept here; nor is running to the canyon with the ever-adorable golden retriever, Marshall Rogan.

It’s also designed to turn the biological clock back a few rotations.


As something he himself has called the key to immortality, it’s unsurprising that Joe Rogan’s workout routine involves lifting weights.

Rogan reportedly takes himself to the iron church three to four times a week. Once again, based on what we’ve seen, heard, and read, his workout routines tend to leverage the following:

  • Dumbbells
  • Kettlebells
  • Barbell & Squat Rack
  • Mace
  • Battle Ropes
  • Pull-Up Bar

In terms of how Joe Rogan’s weightlifting routine may differ from yours, he limits himself to about half his max repetitions per set, thereby ensuring every repetition is “perfect” (quality) rather than pushing to absolute exhaustion (quantity).

“I follow the Pavel Tsatsouline protocol where, say, if I can do 10 reps of something, I never do 10. I do five,” he explained.

“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.”

4 Simple Exercises To Give You A “Ferocious” Workout, According To Joe Rogan

  • Change Grip Push-Ups
  • Chin-Ups
  • Bodyweight Squats
  • Running

Kickboxing / Muay Thai

The striking component of his MMA training (and a natural continuation to his days as a Taekwondo practitioner).

Mastering all eight limbs, Joe Rogan has been known to work the heavy bag, feedback machine, engage in a few hearty rounds of pad work, as well as spar.

For a better idea, check out the video linked below.

Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu black belt under the famed Jean Jacques Machado (gi) as well as 10th Planet Founder Eddie Bravo (no-gi), Joe Rogan continues his BJJ training every other day to become the most complete fighter he can be.

Drills, a few rolls, you name it.

Hot Yoga

Time has it in for us all. And the only way to keep things where they’re supposed to be and preserve function in all your limbs/joints is by working on your flexibility. That’s where hot yoga comes in.

Joe Rogan schedules two to three sessions a week. Non-negotiable for the lifelong martial artists out there.

Regular yoga would also do just fine but the mean clearly enjoys sweating it out. Perhaps you will too.


  • Sauna sessions
  • Cold plunge ice baths

RELATED: Jake Gyllenhaal’s Workout & Diet Plan To Get ‘Road House’ Ripped

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Garry Lu
After stretching his legs with companies such as The Motley Fool and the odd marketing agency, Garry joined Boss Hunting in 2019 as a fully-fledged Content Specialist. In 2021, he was promoted to News Editor. Garry proudly retains a blue belt in Brazilian Jiu-Jitsu, black bruises from Muay Thai, as well as a black belt in all things pop culture. Drop him a line at [email protected]