Joe Rogan's Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: November 22, 2023
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A comedian, UFC commentator, TV show host, and the highest-paid podcaster in the world, Joe Rogan has an intense workout and diet plan, which allows him to look great even in his fifties.

After getting repeated requests from clients for Joe Rogan's fitness regimen, I've spent countless hours scouring all available information on what he eats and how he workouts.

I'm bringing it to you, so you too can work out like Joe Rogan.

Quick Summary

  • Joe Rogan's workout routine entails dumbbell exercises, pull-up bars, kettlebells, squat racks, barbells, kickboxing, Jiu-Jitsu, Muay Thai, and yoga.
  • Eggs, fruits, potatoes, vegetables, chicken meat, quinoa, rice, coffee, kombucha, and kale are examples of Rogan's diet.
  • Joe Rogan's eating habits comprise intermittent fasting, and keto diet.
  • Alpha brain, fish oil, Vitamin B12, and oil glucosamine chondroitin are the supplements Joe takes.

His Stats

  • Born: August 11, 1967
  • Height: 5’7”
  • Weight: 178 pounds

Rogan looks more like a martial artist than a stand-up comedian, and while he did win MMA’s Personality of the Year in 2011, he leaves the fighting to the professionals.


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A post shared by Joe Rogan (@joerogan)

He started by interviewing fighters backstage to being the most famous martial arts color commentator, all while doing some serious bulking up.

He does MMA training, weight lifting, cryotherapy, sensory deprivation, yoga, and cardio, sometimes all in one morning, with an occasional glass of whiskey.

Seeing his bewildering spread of interests, you might wonder if he has a diet plan and fitness routine at all.

The answer is — yes, he does. Here’s everything you should know about Joe Rogan’s diet and workout.

Joe Rogan’s Workout Routine

Joe Rogan schedules his workouts every Sunday. He makes a plan of which workouts he has to do during the week and how often, and no matter the circumstances, he sticks to it.

“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.’

- Joe Rogan, Podcast Host

Days 1, 3, and 5 Weightlifting

close up image of kettlebells

His workout plan starts by visiting the iron church.

Joe Rogan likes to lift weights in his home gym three or four times a week. Based on his social media posts and youtube videos, he uses:

  • Kettlebells 3 sets of 8 reps
  • Dumbbells 3 sets of 8 reps
  • Pull-up bar 3 sets of 8 reps
  • Barbell and squat rack 3 sets of 8 reps

In his weightlifting routine, he doesn’t push his body past the point of no return, aka “go to failure,” but he steadily builds his strength.

Check out our article on Joe Rogan's home gym here.

Day 2 Martial Arts

shirtless man kicking a punching bag in the gym

Day 2 is for martial arts, which Rogan practices for 2 hours.

Kickboxing and Muay Thai

He mastered all eight limbs in muay thai — Thailand’s national sport.

He loves working the heavy bag, as well as pad work, feedback machine, and sparing.

Brazilian Jiu-Jitsu

His workout plan continues with martial arts — he has a black belt under the famous Jean Jacques Machado (gi) and Eddie Bravo (no-gi).

He does Brazilian jiu-jitsu and Muay Thai every day to be the best fighter he can be and doesn’t shy away from drills and rolls.

Days 4 and 6 Yoga

happy man practicing yoga at home

A major advocate of yoga and hot yoga, Joe Rogan does a yoga session two or three times a week.

He likes to promote the discipline and all its benefits.

According to Rogan, yoga is one of the best ways of preserving function in your limbs because it forces you to work on your flexibility.

When doing yoga Joe Rogan pays special attention to breathing exercises, taxing postures, and stretches.


Pavel Tsatsouline Protocol

shirtless Pavel Tsatsouline

When it comes to intensity, Joe Rogan follows Pavel Tsatsouline’s Protocol, which means he doesn’t do his max number of reps.

For example, if he can do ten reps of an exercise, he only does five.

He believes this will keep him going for the rest of the week, and he won’t use up all his energy on the first day of the workout.

Seeing as how Joe Rogan’s workout could fill out a whole book, I’ve broken his weekly workout plan.

Joe Rogan’s Diet Plan

fresh potatoes on a tray, stack of kale

Based on his shredded physique, Joe Rogan knows what he’s talking about when it comes to his diet.

I’ve listened to countless podcasts where he likes to get philosophical on things he eats.

He is an advocate of eating what you kill. He often goes hunting in search of elk meat.

His diet consists of game meat, mostly wild game.

He compares the human body to a machine, or a car, which needs proper maintenance to run smoothly.

“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.”

- Joe Rogan, Podcast Host

To keep his engine, i.e., his body running strong, here’s a breakdown of everything Joe Rogan eats and drinks.


  • Eggs
  • Vegetables


  • Brown rice
  • Quinoa
  • Kale
  • Elk meat


  • Fruits
  • Kombucha
  • Four sigmatic coffee


  • Elk or chicken meat
  • Potatoes
  • Vegetables

Eating Habits

empty plate with spoon and fork with a measuring tape wrapped on it

When it comes to eating habits, Joe Rogan sticks to two principles:

  • Keto diet — Mostly carnivorous, which means he eats a lot of meat at certain times of day
  • Intermittent fasting — He practices a 16-hour fast, which starts in the evening and goes into late morning, which means he skips breakfast and exercises on an empty stomach.

"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, Podcast Host

What Supplements Does He Take?

close up image of medicine pills

Joe Rogan takes care of his body, mind, and soul equally.

His workout routine and MMA training don’t aim to be perfect, but the use of supplements helps blow your body up.

He uses vitamin supplements, such as:

  1. Fish oil  — Fish oil omega 3 fatty acids support heart health and help with weight loss. (1). Rogan takes 3 tsp a day.
  2. Vitamin b12 — Keeps the nerves and blood cells healthy. (2) In his diet, Joe Rogan takes 2.4 mcg.
  3. Oil glucosamine chondroitin — For joint pain and to reduce inflammation. Rogan takes 1,500 mg per day.
  4. Alpha Brain — To improve energy. Rogan has shares in the Onnit, the company which sells this supplement.

See more about the supplements Joe Rogan likes to take here.

Related Article: Is Joe Rogan On Steroids?


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