Joe Rogan’s Diet & Workout Plan – What Does He Eat? + His Training Routine

Joe Rogan diet

Lots of people, when they hear the name Joe Rogan, remember him in the Fear Factor series.

He is a motivational speaker in his podcast, – one of the most powerful podcasts in the world!

It is almost as big as his huge extrovert personality, with just as hectic a lifestyle!

He is an American comedian, an actor, a martial arts expert, a podcast host, and a UFC commentator.

Just last year, he signed a multi-year licensing deal with Spotify. When he was 14 he took karate.

At 15, he took taekwondo. At 19, he won the U.S. Open championship taekwondo tournament.

At 24 he moved to New York City to start a career in stand-up comedy.

Then he got his first major acting role in the Hardball sitcom which ran for 9 episodes.

He also performed at The Comedy Store for 13 years in Hollywood. From 2001 to 2006 he hosted Fear Factor – all about extreme fitness and conquering fear.

He has written several books too.

He holds black belts in Taekwondo, Brazilian Jiu-Jitsu, and 10th Planet Jiu-Jitsu.

He’s got a Judo blue belt too. In September 2020 Joe bought a mansion of a house in Austin, Texas.

He loves fitness, so he had his own gym installed.

Check it out.  It’s located in his podcast studio!

Current Stats

  • Weight: 190 pounds/86 kg.
  • Birthday: 11 August 1967
  • Birthplace: Newark, New Jersey, USA
  • Awards and Accomplishments:
    • World MMA (Mixed Martial Arts) Awards
    • 2010-2011 – Best Television Announcer
    • 2011 MMA – Personality of the Year
    • 2012 MMA – Personality of the Year
    • 2014 MMA – Personality of the Year
    • 2015 MMA – Personality of the Year
    • 2016 MMA – Personality of the Year
    • 2017 MMA – Personality of the Year
    • 2019 – July 2020 MMA – Personality of the Year

Workout Principles of Joe Rogan

1) Weightlifting

Joe Rogan lifts weights – he does this at least 4 times a week. He follows the Pavel Tsatsouline protocol – he checks his reps to about half his max.

He prefers a high-rep workout to training to failure.

He uses the following equipment in his routine for functional strength:

  • Battle ropes
  • Maces
  • Kettle-bells
  • Dumbbells

2) Cardio

He only started with cardio a few years ago. He goes for a run on the weekend with his dog, Marshall, whom he adores. He also performs HIIT moves.

This builds strength and energy.

Sometimes he runs on the treadmill.

Because he focuses on strength training, he didn’t start big on cardio, but now includes it in his workouts, enjoying the benefits.

3) Yoga

Joe is a major proponent of hot yoga and normal yoga practices.

Every week he does yoga, enjoying the benefits of the breathing and stretching exercises.

4) MMA Training

Joe loves martial arts.

He is a taekwondo champ and does Brazilian Jiu jitsu and Muay Thai.

5) Therapeutic measures

He is a big fan of sessions in the sauna, particularly after big workout sessions and even on his rest days. He thoroughly enjoys relaxing and meditating in his sensory deprivation tank.

He tries other techniques too, such as cryotherapy to stem cell rejuvenation processes.

These keep him relaxed when his schedule is tightly packed each day.

He is inspired by nature and says that...

“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. 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.”

The above are the principles that Joe follows that give him the power and strength to be at the very top of his game.

Joe Rogan’s Training Methods

He says:

“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.”

Weightlifting is just one of Joe’s training methods that he uses. He also practices plenty of martial arts as well, yoga, and cardio – every week!

Then he’s got a whole slew of recovery techniques as well.

These would be his cryotherapy and his sauna treatments.

He makes time, even, for some meditation in the isolation tank. What a hectic life he has, and he keeps on top of it all!

As you can see above, he schedules his workouts every Sunday, planning all the exercises he will be doing for the following week.

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. But I owe those things so I have to get those things in.”

Joe adopts a common-sense attitude to workout intensity

He doesn’t push his body past the point of no return, i.e. going to failure.

He chooses to build endurance and strength smartly and steadily.

He has taken this approach by noticing how naturally strong people like farmers are to develop their muscles.

So his training methods are in his words, “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.”

Joe Rogan’s Workout Routine

If we wrote all of Joe’s routines here, we would fill a book and more. He has widespread and amazing engagements, so for his plate that is so full, literally, he has to plan what his diet and health schedule is, and for these he is specific.

If you are a follower of his routines, you will find his MMA training, weightlifting, and his ketogenic diet severe.

So severe that if you can pull it off as he does, then it stands to reason why you can pull off the crazy other lifestyle and eating habits he keeps.

Apart from his martial arts, here’s what a week more or less looks like for Joe Rogan…


  • 30 minutes of morning cardio and afternoon weights.
  • Dumbbell pullover superset with pullups: 4 sets of 10 reps
  • Seated underhanded grip rows: 4 sets of 15, 10, 8, and 6 reps. He works up in weights.
  • ‘Narrow-grip T-bar’ row: 3 sets of 12, 10, and 8 reps working up in weights.
  • ‘Wide overhanded pull-downs behind the neck’: 12, 10, and 8 reps working up in weights.
  • Deadlift superset with cable pulldown: Burnouts to failure with moderate weights.


  • ‘30 minutes morning stretching with 20 minutes of cardio. Early evening: Weights’.
  • ‘Leg extensions: Superset with hamstring curls: 4 sets of lightweight warm-ups.’
  • ‘Walking Lunges: Lightweight for warming up – 3 sets.’
  • ‘Squats front or back: 4 sets of 15, 12, 10, and 8 reps working up in weights.’
  • ‘Pistols superset with air squats: 3 sets of each leg – 10 reps. 3 sets of air squats – “nice and slow” – 10 reps.’
  • ‘Leg extensions and hamstring curls – super drop set burnout to failure.’


  • ‘Abs, consisting of hanging leg raises, wood chops, and planks with 20 minutes of cardio in the morning.’


  • ‘Lat pulldowns: 3 sets of 15, 12, and 10 reps.’
  • ‘Deadlifts: 3 sets of 15, 12, and 10 reps.’
  • ‘Rope gripped seated rows: 3 sets 15, 12, 10 reps’
  • ‘Muscle-ups: “As many as I can do” – 3 sets’
  • ‘Cable fly’s: 3 sets of 15, 12, and 10 reps.’
  • ‘Incline Dumbbell Press: 3 sets of 12, 10, and 8 reps.’
  • ‘Flat bench: 3 sets 12, 10, and 8 reps.’
  • ‘Reverse grip decline Smith bench superset with push-ups: 3 sets to failure.’
  • ‘Peck deck drop set to failure.’


  • ‘30 minutes of morning cardio. 20 minutes of martial arts stretching.’
  • ‘Machine lateral raises: 3 sets of 15, 12, and 10 reps.’
  • ‘Cable front raises superset with rear delt fly’s: 3 sets of 12, 10, and 8 reps.’
  • ‘Upright rows superset with Dumbbell raises: 3 sets of 12, 10, and 8 reps.’
  • ‘Smith machine shrugs: 3 sets of 12, 10, and 8 reps.’
  • ‘Preacher superset with skull crushers: 3 sets 12, 10, and 8 reps.’
  • ‘Superman’s superset with dips: 3 sets of 12, 10, and 8 reps.’

Joe does like to change his workouts sometimes. Then he will follow what he feels like doing for that day.

Joe Rogan’s Diet

Joe Rogan is well-known for supporting the advantages of wild game meat.

He eats elk meat, steering clear of any processed food – he likes all his food to be as natural as possible.

He says that his 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 chooses to start his day with water and pink Himalayan salt first thing.

He loves his Caveman Coffee too, as well as his kale shakes which he describes as his “morning nutrient blast.”

These have got kale, cucumber, apple, garlic, ginger, and celery in them.

The top key characteristics of Joe Rogan’s eating habits are the ketogenic diet.

He also believes in intermittent fasting. He also believes firmly that there isn’t a one-size-fits-all diet.

Different people mean different diet plans.

He considers the human body as the same as a machine or car.

It needs to be in top condition to deliver optimal results.

A direct quote from him is this: “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’s Supplements

  • Vitamin supplements such as vitamin B12 and vitamin D
  • Probiotics
  • Fish oil: Omegas 3 and 6
  • Shroom Tech support
  • MCT oil
  • Creatine supplement
  • Glucosamine Chondroitin
  • Spirulina and chlorella
  • Alpha Brain by Onnit

Recommendations of Joe Rogan

Joe’s recommendations are simply this:

  • “It’s amazing how procrastination and laziness can sneak up on you some days, and how, much like inspiration, it’s got weak days and strong days.”
  • “I think the key is to never give yourself that option. Ever.”

Summoning up the motivation to lose weight or to work out and build muscle is a dream of many.

But just checking out the guys around you and envying them intensely, but doing nothing about it is useless and wasted time!

Worse still is just accepting that you are going to have low times and bad times.

It’s time to let that inner voice get the better of you – That’s really all the recommendation and motivation you need!

“Someone else’s success does not equal a failure for you”Joe Rogan