Joe Rogan's Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: December 29, 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 that 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 works out.

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

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.

 

View this post on Instagram

 

A post shared by Joe Rogan (@joerogan)

He started by interviewing fighters backstage to being the most famous martial arts 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.

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.

youtube

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.

Breakfast

  • Eggs
  • Vegetables

Lunch

  • Brown rice
  • Quinoa
  • Kale
  • Elk meat

Snack

  • Fruits
  • Kombucha
  • Four sigmatic coffee

Dinner

  • 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. I have personal experience with this approach and how well it helps to maintain weight.

"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

Psychological Aspects of Rogan's Fitness Journey

Joe Rogan's fitness journey transcends physical benefits, deeply impacting his mental well-being and cognitive function.

His rigorous routine, blending martial arts, weightlifting, and a disciplined diet, fosters a resilient mindset and sharpens mental clarity.

Rogan often credits his fitness regime for enhancing focus, reducing stress, and boosting overall happiness. As a personal trainer, I have seen firsthand how clients can transform their fitness goals with the right mental attitude.

Exploring this lesser-discussed psychological dimension reveals how integral his holistic approach to fitness is to maintaining not just a strong body but also a robust, agile mind.

What Supplements Does He Take?

close up image of medicine pills

Joe Rogan's 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, according to research from the National Institute of Health [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 Onnit, the company that sells this supplement.

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

Related Article: Is Joe Rogan On Steroids?


References:

  1. https://www.healthline.com/nutrition/benefits-of-fish-oil
  2. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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