Fast Info:
• Food plan Sort: Modified Keto/Carnivore
• Fasting Window: 16-18 hours every day
• Main Protein: Wild recreation (elk, bison, venison)
• Dietary supplements: 30+ every day
• Annual Protocol: Full carnivore each January
When Joe Rogan went carnivore in January 2020, the outcomes have been so dramatic he documented each element on Instagram. He skilled extreme digestive points for 2 weeks that he described as “explosive and frequent,” but he misplaced 12 kilos and noticed his vitiligo fully disappear. He now repeats this carnivore protocol each January with out fail.
The 57-year-old UFC commentator and podcast host follows some of the excessive dietary protocols within the public eye. He combines intermittent fasting with a meat-heavy eating regimen, consumes over 30 completely different dietary supplements every day, and drinks inexperienced smoothies that he admits style horrible however present huge nutrient density. Regardless of the intense nature of his strategy, Rogan maintains the physique and vitality ranges of somebody half his age.
After analyzing a whole bunch of podcast episodes the place Rogan discusses his eating regimen, plus his social media documentation, right here’s the entire breakdown of what he truly eats, when he eats it, and which dietary supplements he takes.
Joe Rogan’s Food plan Philosophy and Macronutrient Breakdown
Rogan’s dietary strategy facilities on evolutionary consuming patterns mixed with fashionable supplementation. He primarily follows a modified ketogenic eating regimen for many of the 12 months, shifting to full carnivore every January, with occasional strategic deviations for social events.
His macro break up sometimes appears to be like like this: roughly 70% fats, 25% protein, and 5% carbohydrates throughout his customary protocol. Throughout carnivore months, it shifts to just about zero carbohydrates with fats and protein making up the whole lot of his caloric consumption.
The muse stays constant all year long. Rogan fully eliminates bread, pasta, sugar, and processed meals. He’s repeated this philosophy a whole bunch of occasions throughout podcast episodes, usually stating “no bread, no pasta, no sugar, no processed rubbish” as his elementary rule.
Probably the most controversial side of his eating regimen emerged in 2020 when he adopted the carnivore eating regimen for the primary time. For 30 consecutive days, he consumed solely animal merchandise – primarily wild recreation meat, some eggs, and minimal dairy. The outcomes shocked even him, although the variation interval proved difficult. His dialogue with Jordan Peterson on JRE #1070 about carnivore eating regimen advantages impressed 1000’s to attempt related protocols.
Joe Rogan’s Intermittent Fasting Schedule
Rogan practices a 16:8 intermittent fasting protocol, although his adherence varies based mostly on coaching and journey schedules. He sometimes stops consuming round 8 PM and doesn’t eat his first meal till midday or 1 PM the next day. Analysis printed within the New England Journal of Medication confirms that intermittent fasting triggers metabolic switching from glucose to ketone-based vitality, supporting a lot of Rogan’s reported advantages together with improved psychological readability and fats loss.
What makes his strategy uncommon is that he completes intense exercises whereas fasted. This consists of heavy kettlebell coaching, hill sprints, and typically even Brazilian Jiu-Jitsu classes, all powered by nothing however black espresso. He’s maintained this sample for a number of years and credit it with improved psychological readability and sustained vitality ranges.
His fasting window often fluctuates based mostly on social commitments. Instagram tales have revealed late-night elk tacos adopted by claims of “fasting” the following morning at 11 AM, which technically breaks the 16-hour window. Nonetheless, he maintains the protocol most days and considers it important to his total well being technique.
What Does Joe Rogan Eat? Full Every day Meal Breakdown
Morning Routine (5:30 AM – 12:00 PM)
Rogan begins day-after-day with espresso, particularly both Black Rifle Espresso (the place he’s an investor) or Caveman Espresso (which he co-owns). He drinks it iced year-round, even throughout Austin’s coldest months. He incessantly provides Laird Superfood turmeric creamer, created by big-wave surfer Laird Hamilton, for its anti-inflammatory properties.
A number of occasions per week, he prepares his infamous “Hulk Masses” inexperienced smoothie. This nutrient-dense drink incorporates substantial quantities of kale, cucumber, celery, recent ginger, uncooked garlic cloves, and a inexperienced apple for minimal sweetness. He blends these components in a Vitamix blender, which creates the attribute jet-engine sound heard in his Instagram tales. Regardless of admitting the style is disagreeable, he values the micronutrient density it offers.
First Meal (12:00 PM – 2:00 PM)
Rogan breaks his quick with a protein-heavy meal, sometimes that includes 8-10 ounces of untamed recreation meat. Elk stays his most popular alternative, although he additionally consumes bison, venison, and wild boar when obtainable. These meats come primarily from his personal searching expeditions or from searching companions like Cam Hanes.
Accompaniments stay minimal however strategic. He often consists of half an avocado for wholesome fat, kimchi for probiotics (a behavior he adopted after David Chang critiqued his palate on the podcast), and infrequently eggs if he wants further protein. When coaching on the Comedy Retailer, he persistently orders sushi from the adjoining restaurant, specializing in sashimi and rolls with minimal rice.
His in depth complement routine begins with this primary meal, as he takes most dietary supplements with meals to reinforce absorption and reduce digestive discomfort.
Dinner (6:00 PM – 8:00 PM)
The night meal mirrors lunch however usually consists of extra greens. Rogan sometimes consumes one other serving of untamed recreation or grass-fed beef, ready merely with salt and pepper. He sautés greens like kale, spinach, or Brussels sprouts in grass-fed butter or ghee, avoiding seed oils which he believes trigger irritation.
A singular side of his dinner routine includes consuming uncooked jalapeños as a facet dish. He actually bites into them like apples, a apply that alarmed Tom Segura throughout a podcast recording. This behavior aligns together with his perception that spicy meals enhance metabolism and supply further micronutrients.
Joe Rogan’s Complement Stack: Full Checklist and Dosages
Rogan’s complement protocol is probably probably the most in depth of any public determine. He maintains a devoted closet for dietary supplements and estimates spending a number of hundred {dollars} month-to-month on his stack.
| Complement | Dosage | Timing | Objective |
|---|---|---|---|
| Athletic Greens (AG1) | 1 scoop | Morning | Foundational vitamins |
| Alpha BRAIN | 2 capsules | Morning | Cognitive enhancement |
| Carlson’s Fish Oil | 3 tablespoons | With meal | Omega-3s, irritation |
| Vitamin D3 | 5,000 IU | Morning | Immune, hormone assist |
| Shroom Tech Sport | 4 capsules | Pre-workout | Endurance, oxygen utilization |
| Creatine | 5 grams | Publish-workout | Muscle restoration, cognitive |
| NMN (code BRAINFLOW saves 10%) | 1 gram | Morning | Anti-aging, NAD+ enhance |
| Resveratrol (code BRAINFLOW saves 10%) | 1 gram | Morning | Longevity, sirtuins activation |
| Magnesium | 400mg | Night | Sleep, muscle rest |
Extra Morning Dietary supplements:
Fish Oil consumption reaches excessive ranges with three tablespoons of Carlson’s liquid fish oil every day. This offers roughly 15 grams of omega-3 fatty acids, far exceeding customary suggestions. Analysis printed within the Journal of the American School of Cardiology confirms omega-3 fatty acids cut back cardiovascular mortality and decrease triglycerides, supporting Rogan’s aggressive supplementation strategy. He describes it as “joint lubrication from the within” and tolerates the style regardless of seen discomfort.
Vitamin D3 at 5,000 IU every day grew to become customary after Dr. Rhonda Patrick’s podcast look highlighted widespread deficiency. He makes use of Thorne Analysis Vitamin D mixed with vitamin K2 for optimum absorption and calcium metabolism.
Publish-David Sinclair episodes, Rogan added his complete anti-aging protocol:
Joe Rogan’s Carnivore Food plan: The January Protocol
Each January since 2020, Rogan commits to 30 days of carnivore consuming. This implies consuming solely animal merchandise with no plant meals in any way. The protocol consists of all varieties of meat (preferring wild recreation), eggs, and minimal dairy within the type of exhausting cheeses.
His first carnivore expertise in January 2020 adopted a predictable however difficult trajectory. Days one by way of three felt manageable and even energizing. Days 4 by way of fourteen introduced extreme digestive misery that he documented extensively on social media, warning followers concerning the adaptation interval. By day fifteen, his vitality ranges surged dramatically. Days twenty-one by way of thirty noticed him claiming he may by no means return to consuming greens. He mentioned these advantages extensively with Tom Papa on JRE #1424, describing improved psychological readability and decreased irritation.
The target outcomes impressed even skeptics. He misplaced 12 kilos regardless of consuming to satiety, his vitiligo patches disappeared fully, joint irritation decreased considerably, and psychological readability improved noticeably. Nonetheless, the variation interval stays difficult sufficient that he warns each podcast visitor throughout January about potential toilet conditions.
Apparently, day thirty-one persistently options Rogan posting photographs of himself consuming pasta or pizza, suggesting the psychological problem of such restriction regardless of the bodily advantages.
How Joe Rogan’s Exercise Routine Helps His Food plan
Understanding Rogan’s eating regimen requires context about his coaching depth. He workouts 5-6 days per week with classes lasting 1-3 hours, burning huge energy that necessitate his excessive meals consumption.
His weekly coaching consists of kettlebell exercises utilizing 70-pound bells, hill working (usually fasted), 90-minute scorching yoga classes, Brazilian Jiu-Jitsu with skilled fighters, kickboxing pad work, and energy coaching with weights. He follows these with 20 minutes in a 195°F sauna, instantly adopted by chilly plunge immersion. In his dialogue with Andrew Huberman on JRE #1958, Rogan defined how he modified his carnivore strategy by including fruit to assist his high-intensity coaching classes.
This coaching quantity permits him to keep up muscle mass and low physique fats regardless of consuming vital energy from fats. With out this exercise degree, his dietary strategy would seemingly result in weight acquire for most people. He additionally depends on restoration protocols together with BPC-157 peptide remedy for damage restoration and joint well being.
Deviations from Joe Rogan’s Food plan Plan
Regardless of his self-discipline, Rogan often indulges in meals outdoors his protocol. These deviations sometimes happen throughout social conditions, significantly with comic pals like Joey Diaz who famously persuade him to eat pasta or pizza late at night time.
His major weak point stays ice cream, which he admits to craving repeatedly however hardly ever consumes. When he does indulge, it triggers what he calls “fast remorse” adopted by detailed podcast discussions about sugar habit and irritation.
Alcohol consumption happens occasionally however intentionally. He favors Buffalo Hint whiskey, high-end tequilas (significantly these costing $200+ per bottle), and costly pink wines. Publish-drinking, he invariably discusses alcohol’s poisonous results on the physique, making a cycle of indulgence adopted by public self-criticism.
Does Joe Rogan’s Food plan Truly Work? Medical Perspective
At 57 years previous, Rogan maintains roughly 14% physique fats with vital muscle mass. His reported blood work reveals optimum markers for irritation, hormone ranges, and metabolic well being, although he’s seemingly receiving hormone alternative remedy based mostly on varied podcast hints.
Nonetheless, vitamin consultants categorical considerations about a number of points of his protocol. The intense meat consumption may elevate ldl cholesterol in genetically inclined people. The complement load may stress liver and kidney perform over time. Fasted high-intensity coaching may result in overtraining syndrome or adrenal fatigue in some individuals.
His strategy works particularly for him as a consequence of a number of components: distinctive genetics for processing dietary fats and protein, monetary assets to afford solely grass-fed and wild-caught proteins, time availability for in depth meals preparation and coaching, medical supervision together with common blood work, and sure pharmaceutical assist together with TRT.
Sensible Takeaways from Joe Rogan’s Food plan
⚠️ Necessary Disclaimer: Rogan’s excessive protocol consists of consuming 15 grams of omega-3s every day (5x the usual suggestion) and sustaining a eating regimen that would elevate ldl cholesterol in genetically inclined people. Seek the advice of a healthcare supplier earlier than adopting any excessive dietary modifications.
Whereas Rogan’s full protocol isn’t appropriate for most individuals, a number of ideas translate effectively to basic well being enchancment.
First, eliminating processed meals and added sugars would profit nearly everybody no matter different dietary decisions. Second, incorporating intermittent fasting, even with a modest 12-hour window, can enhance metabolic flexibility. Third, prioritizing protein consumption helps muscle upkeep and satiety. Fourth, strategic supplementation with fundamentals like vitamin D and omega-3s has robust analysis assist.
Most significantly, Rogan’s strategy demonstrates the worth of self-experimentation. He tried quite a few dietary approaches together with veganism, customary American eating regimen, ketogenic eating regimen, and carnivore earlier than discovering what works for his physique and life-style.
The important thing isn’t copying Rogan’s actual protocol however relatively making use of his experimental mindset to find your personal optimum vitamin technique. Observe your outcomes, regulate based mostly on outcomes, and keep in mind that the perfect eating regimen is one you possibly can preserve long-term whereas supporting your well being targets.
Key Podcast Episodes: Deep Dives on Rogan’s Food plan
These episodes present probably the most detailed discussions of Rogan’s dietary strategy:
Dr. Rhonda Patrick – JRE #901 (November 2016)
Time stamps: 1:23:00 – Dialogue on time-restricted feeding; 2:15:00 – Vitamin D supplementation protocol; 2:45:00 – Sulforaphane and broccoli sprouts
Key takeaway: This episode satisfied Rogan to begin 16:8 intermittent fasting.
Dr. Shawn Baker – JRE #1050 (December 2017)
Time stamps: 0:45:00 – Advantages of carnivore eating regimen; 1:30:00 – Addressing nutrient deficiency considerations; 2:00:00 – Athletic efficiency on zero carbs
Key takeaway: First severe introduction to carnivore eating regimen advantages.
Jordan Peterson – JRE #1070 (January 2018)
Time stamps: 2:51:00 – Peterson’s carnivore expertise; 3:05:00 – Autoimmune enhancements; 3:20:00 – Psychological well being advantages
Key takeaway: Impressed Rogan’s first carnivore experiment.
Mikhaila Peterson – JRE #1164 (September 2018)
Time stamps: 0:30:00 – Lion eating regimen protocol; 1:15:00 – Elimination eating regimen technique; 2:00:00 – Reintroduction protocols
Key takeaway: Detailed dialogue on utilizing carnivore as elimination eating regimen.
Dr. Paul Saladino – JRE #1551 (October 2020)
Time stamps: 0:45:00 – Nostril-to-tail consuming; 1:20:00 – Organ meat advantages; 2:30:00 – Plant toxins and antinutrients
Key takeaway: Satisfied Rogan so as to add organ meats to his protocol.
Dr. Peter Attia – JRE #1735 (December 2021)
Time stamps: 1:00:00 – Longevity and fasting; 1:45:00 – Zone 2 cardio and eating regimen; 2:15:00 – CGM information and meals responses
Key takeaway: Influenced Rogan’s strategy to coaching vitamin.
Andrew Huberman – JRE #1958 (February 2023)
Time stamps: 2:10:00 – Including carbs again for efficiency; 2:35:00 – Complement timing; 3:00:00 – Restoration protocols
Key takeaway: Led to Rogan including fruit round exercises.
Joe Rogan’s Recipes: Actual Preparations
Rogan’s Excellent Elk Steak
Components:
• 8-10 oz elk backstrap or ribeye
• 2 tsp coarse sea salt
• 1 tsp black pepper (freshly floor)
• 1 tsp garlic powder
• 2 tbsp grass-fed butter
• 1 tbsp beef tallow (for searing)
Directions:
1. Take away steak from fridge half-hour earlier than cooking
2. Pat fully dry with paper towels
3. Season generously on all sides with salt, pepper, garlic powder
4. Preheat forged iron skillet over excessive warmth (10 minutes)
5. Add beef tallow to smoking scorching pan
6. Sear steak 90 seconds per facet
7. Scale back warmth to medium, add butter
8. Baste constantly for two minutes
9. Inner temp ought to attain 125-130°F for medium-rare
10. Relaxation underneath foil tent for five minutes earlier than slicing
The Hulk Masses Kale Shake
Components:
• 3 giant handfuls of kale (stems eliminated)
• 1 cucumber (peeled)
• 4 celery stalks
• 1 inch recent ginger root
• 2 cloves uncooked garlic
• 1 inexperienced apple (non-compulsory, for sweetness)
• 1 lemon (juiced)
• 16 oz filtered water
• Handful of ice
Directions:
1. Add water and ice to Vitamix first
2. Add cucumber and celery (creates liquid base)
3. Add kale, ginger, garlic
4. Mix on excessive for 60 seconds
5. Add apple if utilizing, mix 30 extra seconds
6. Add lemon juice at finish
7. Drink instantly (oxidizes shortly)
Notice: Rogan says “maintain your nostril and chug it”
Rogan’s Carnivore Breakfast
Components:
• 4 pasture-raised eggs
• 4 strips thick-cut bacon
• 4 oz grass-fed ribeye (cubed)
• 2 tbsp grass-fed butter
• Sea salt and pepper
Directions:
1. Cook dinner bacon in forged iron till crispy, put aside
2. Maintain 2 tbsp bacon fats in pan
3. Add cubed ribeye, sear 2 minutes
4. Push meat to facet, add butter
5. Crack eggs into butter, prepare dinner sunny-side up
6. Season every little thing with salt and pepper
7. Serve with uncooked jalapeños on facet
Publish-Exercise Restoration Meal
Components:
• 10 oz floor bison
• 1/2 avocado
• 2 tbsp kimchi
• 2 uncooked jalapeños
• 1 tbsp MCT oil
• Pink Himalayan salt
Directions:
1. Kind bison into two thick patties
2. Season with salt solely
3. Grill 4 minutes per facet (medium-rare)
4. Plate with sliced avocado
5. Add kimchi and jalapeños as sides
6. Drizzle MCT oil over avocado
7. Eat inside half-hour of coaching
Regularly Requested Questions
Click on any query beneath to see the reply:
How a lot does Joe Rogan’s eating regimen price per 30 days?
Rogan estimates spending $1,200-1,500 month-to-month. Wild recreation meat prices $20-30/pound, dietary supplements run $400-600/month, and natural greens add one other $200. This doesn’t embrace searching tools or processing prices.
Does Rogan ever eat carbs?
Sure, however strategically. He provides fruit (primarily berries and apples) round intense exercises for glycogen replenishment. Throughout social events, he often eats pasta or pizza however all the time regrets it as a consequence of irritation and vitality crashes.
How does Rogan get his greens throughout carnivore month?
He doesn’t. Throughout January’s carnivore protocol, he consumes zero plant meals. He dietary supplements with electrolytes and continues taking Athletic Greens for micronutrients, although some carnivore purists would say this “doesn’t rely.”
What occurs when Rogan travels?
He packs frozen elk meat in coolers for home journeys. For worldwide journey, he seeks out native grass-fed beef and maintains his fasting schedule. He’s been recognized to quick for twenty-four+ hours relatively than eat low-quality meals whereas touring.
Has Rogan’s eating regimen affected his testosterone?
Rogan is on testosterone alternative remedy (TRT), which he’s mentioned brazenly. He claims the eating regimen helps optimize his hormone ranges, however the TRT is the first consider his testosterone ranges, not the eating regimen alone.
Can ladies comply with Rogan’s eating regimen?
Rogan himself advises warning, particularly relating to prolonged fasting and excessive low-carb approaches. Girls usually want extra carbohydrates for hormonal steadiness. His spouse Jamie follows a modified model with extra greens and shorter fasting home windows. Analysis within the Worldwide Journal of Environmental Analysis and Public Well being reveals that excessive fasting can disrupt ladies’s hormonal cycles.
What’s Rogan’s view on cheat days?
He doesn’t schedule them however admits to occasional indulgences. His major weak point is ice cream. When he does cheat, he instantly returns to strict protocol the following day. He views these as “failures” relatively than deliberate refeeds.
Does Rogan drink alcohol?
Often. He drinks Buffalo Hint whiskey, high-end tequila, or pink wine possibly a few times month-to-month. At all times discusses the unfavorable results afterward and sometimes does prolonged fasts to “reset” after ingesting.
How lengthy did it take Rogan to adapt to this eating regimen?
The present protocol took 15+ years to develop by way of experimentation. Preliminary keto adaptation took 2-3 weeks. Carnivore adaptation was brutal – two weeks of digestive points every time. Intermittent fasting took a few month to really feel pure.
What does Rogan’s physician say about his eating regimen?
In accordance with Rogan, his bloodwork is “wonderful” with low inflammatory markers and optimum metabolic well being. Nonetheless, he’s by no means shared particular numbers publicly. He works with physicians who concentrate on optimization drugs relatively than standard docs.
