Joe Rogan Workout Routine + (Diet)

Do you like Joe Rogan’s podcast, stand-up comedy, or mixed martial arts commentary? Have you ever wondered what makes him such an impressive figure? One factor could be his fitness and diet regimen. 

Joe Rogan has always been the picture of ultimate fitness and health. But like many men in their 40s and beyond, it can become increasingly more challenging to stay fit and healthy by dedicating effort to nutrition and exercise. So how does Joe Rogan do it?   

This article will discuss the tips Joe Rogan follows that keep him healthy and strong, from his workout routine to specific diet techniques. Find out how one of the brightest minds in entertainment can keep himself at peak physical condition with this complete breakdown of Joe Rogan’s workout routine + diet.


Joe Rogan Story

Joe Rogan is an American podcaster, stand-up comedian, podcaster, martial artist, and television host who has become one of the most popular comedians in the US.

It all began in August 1967 when Joe was born in Newark, New Jersey. Joe was always athletic. He played football while attending Newton, high school. 

Joe Rogan Workout Routine + Diet

At 19, Joe started his career by competing professionally as a martial arts fighter before discovering his passion for comedy, drawing him national attention within no time, thanks to some live performances televised through HBO’s “Half Hour Comedy Club” series.

After that, everything seemed to snowball for Joe.

Eventually, he could be seen hosting multiple shows such as Fear Factor, The Man Show & Ultimate Fighter Championship, which helped bring him even more fame while also contributing towards his current stats today:

Joe weighs 185 lbs (93kg), is 5 feet 8 inches tall (172cm), and is 56 years old. He has a net wealth estimated around 135 million dollars, along with being listed by Forbes magazine as number six on their “Richest Comedians” list -all results achieved through hard work & dedication towards not only himself but also those around him coming full circle into where he stands today both professionally & personally!

The Joe Rogan Diet Plan: Eating Habits

Rogan has consistently endorsed a low-carb, high-fat (LCHF) style of dieting — mostly Carnivorous/Ketogenic with intermittent fasting as its underpinning principle — for many years. It should be said that due to several past injuries, he sustained as a mixed martial artist, he also follows an alkalinized way of eating which can assist with inflammation management in his body.


As Rogan states himself, “… no bread, very few carbs, no sugar, no bullshit…”. Hear that? No bullshit.

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

The two key characteristics of Joe Rogan’s eating habits include:

A ketogenic diet (largely carnivorous): Rogan largely eats animal proteins such as beef, chicken, steak, and so on, along with some minor amounts of vegetables here and there (about 20% carbohydrates). 

Intermittent fasting: As stated by him on many occasions throughout his podcasts, having periods where you don’t consume calories provides your body with many health benefits, such as improved concentration, alertness, general longevity regarding lifespan potential, etc.

Intermittent fasting, according to him, made sure he managed his weight quite easily while not having any major health issues or nutritional deficiencies affecting him over time.

Joe Rogan Workout Routine + Diet

Diet Principle

  1. Eat Lots of Meat, Preferably Wild Game: Rogan’s diet’s cornerstone is protein; he opts for quality over quantity when it comes to his proteins of choice. He likes to keep wild game such as wild-caught fish, venison, and elk. These sources provide the lean and unprocessed protein that will pack on muscle and power if you’re hitting the gym hard. 
  2. Keep It Spicy: To add flavor and nose-tingling spice to whatever meal he makes during the day, Rogan throws some jalapenos or other chili peppers into the mix. Adding a little heat can liven up a meal while giving you numerous health benefits, such as reducing inflammation and blood pressure. 
  3. Drink Lots of Fluids: Fluid intake is important for muscle growth, recovery after physical activity, and overall health. Staying hydrated means keeping your body functioning optimally, so drinking plenty of water throughout the day is essential, according to our fitness hero Joe Rogan! 
  4. Eat Your Veggies: Remember those greens! Eating nutrient-rich vegetables like spinach, kale, and cauliflower can help ensure your muscles get enough necessary electrolytes for performance throughout your workout routine during the week or day! 
  5. Sneak In Some Healthy Snacks: From time to time, Jon likes to snack between meals or post-workout boosts with options like trail mix, yogurt smoothie with natural sweeteners (like honey or dates), dates spread nut butter on toast, etc. A bonus from these healthy snacks is an extra kick in energy levels before or during any training session!

Joe Rogan’s Daily Routine

  1. Breakfast: Eggs and mostly Veggies 
  2. Lunch: Brown rice along with Chicken, Quinoa, and Kale 
  3. Dinner: Elk meat with some greens like Jalapeños, spinach, avocado, or broccoli and Potatoes 
  4. Snack: Fruits or Oatmeal

He also includes olive oil, almond butter, dried chile mangoes, kimchi, and mushrooms in his diet.

Joe Rogan Supplements Intake


The Joe Rogan Workout Plan


Weightlifting is one of the cornerstones of the Joe Rogan workout plan. He recommends three types of weight training:

Compound movements such as:

  • presses
  • squats
  • deadlifts

Isolation exercises like bicep curls and tricep extensions; and corrective exercises like band pull-aparts and glute bridges. Each should be done with slow, controlled reps while focusing on form rather than speed or quantity. His routine includes:

Kickboxing / Muay Thai

Joe Rogan recommends kickboxing or Muay Thai for cardio fitness as part of his workout plan.

He advocates a combination of pad work with high-intensity intervals on the bag to increase your metabolic rate, build muscle endurance, and teach you how to defend yourself more effectively.

Learning proper technique is key here – so make sure to get coaching from a trustworthy professional!

Brazilian Jiu-Jitsu

In addition to strength training and cardio workouts, Brazilian Jiu-Jitsu (BJJ) is part of the his workout plan.

BJJ combines self-defense tactics with strength-developing moves to give you an overall better physical shape around mental clarity and creative problem-solving abilities in martial arts sparring situations.


Finally, yoga is another component of the Joe Rogan workout plan that can help improve flexibility, core strength, and balance and improve performance during long periods when exercising here.

Yoga works great with other forms of exercise by adding something special after hard weight room sessions or big muscular workouts—offering calming benefits and helping meditate just before warming up or cooling down during activity—giving an extra edge outside traditional sports techniques.

Wrapping Up

After researching Joe Rogan’s workout routine and diet, it is clear that he takes his health and fitness very seriously.

He has created a well-rounded and sustainable practice that combines strength training, cardio, yoga, meditation, and dietary guidelines to maintain his physical, mental, and emotional well-being.

His varied and consistent approach to exercise, along with taking proper nutrition, provides him the energy he needs to keep up with all his demanding tasks throughout the day. With discipline and dedication, following Joe Rogan’s workout routine + diet can be beneficial for overall health and provide a good platform for anyone looking to improve their physical performance.

4.6/5 - (5 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to, where he shares his insights and analysis on the latest developments in the world of sports.

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