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You can improve the fuck out of your life.
— Joe Rogan
Joe Rogan is an American podcaster, stand-up comedian, MMA player, and adventurer. He hosts The Jep Rohan Experience (one of the world’s most popular podcasts). So, how does he balance everything?
You might be surprised by the response.
His achievement is hidden behind his strict daily routine.
This routine includes everything from Joe’s daily wake-up call to his food choices, and it extends beyond simply going to the gym.
You will discover the keys to Joe Rogan’s concentration, endurance, and general well-being by exploring the nuances of his daily regimen.
Now grab a cup of coffee (or perhaps some Rogan-style hot water with lemon) and come along as Routine Bias breaks down the Joe Rogan daily routine that drives this multidimensional powerhouse.
Joe Rogan Morning Routine
09:00 AM
Waking Up
Joe’s morning routine starts with waking up refreshed around 9 AM.
No alarm clock wakes him, but he often swings it between an early and a late evening.
You never know if Joe will be up at 5 a.m. or take his sweet time till 9 in the morning.
The wake-up time generally fluctuates based on his activities during the preceding night.
But the exciting part is that Joe Rogan never misses out on at least 8 hours of sleep. This should not be surprising, considering the 56-year-old man is still much more energetic than some 20-year-olds.
This is not a wake-up schedule you would expect from such a successful man.
However, it would be best if you did not underestimate the efficacy of this flexible routine because it has worked for him.
Who’s to say it won’t work for you?
09:15 – 09:30 AM
Morning Hydration
Do you know how Joe Rogan stays so energized throughout his lengthy workouts and podcasts?
Hydration is the key!
We must hydrate ourselves again because our bodies lose fluids overnight.
But how does Rogan combat this?
Well, he starts each day with a glass of water infused with Himalayan pink salt.
Electrolytes are a simple addition that aids in controlling bodily fluids and preventing cramping in the muscles. You may also add a squeeze of lemon for a refreshing twist and an additional Vitamin C boost.
Hydration affects both physical and cognitive functioning in addition to making you feel good.
Water with electrolytes is Rogan’s go-to drink for ensuring his body and mind work hard from the moment he wakes up.
“I grab a glass of water instead of something sugary or caffeine; you might be surprised at how much more energy it gives you!”
Being healthy is “far right.”
— Joe Rogan
Supplements
Supplements are vital in Joe’s daily routine.
After he wakes up and finishes morning hydration. He gives the optimal start to the day with multiple high-quality supplement intakes.
Unsurprisingly, Joe Rogan’s morning routine is busy, and he wastes no time.
It’s essential to choose your supplements correctly and with caution, which becomes evident when you check out his stack of supplements.
“My supplements stack varies depending on lifestyle and workout routines.”
Joe Rogan’s supplement stack includes:
Essential Vitamins: I take Vitamin B12, Vitamin D, many Probiotics and Multivitamins for a healthy lifestyle.
MCT Oil: I take MCT as an efficient energy source that will give a quick boost.
Alpha Brain by Onnit: This helps enhance my cognitive functions with better focus.
Shroom Tech Sport: This supplement supports an added punch of endurance and energy levels.
Creatine: I can’t live without Creatine and I suggest everyone should take it for wellness. I consume Creatine for my muscle growth and performance.
Chlorella and Spirulina: I consume these nutrient-rich foods for better gains and additional nutrients.
Fish Oil and Omega 3/6: I take both to support my heart health and cognitive functions.
Magnesium: This helps with my brain health, memory and attention span.
Ashwagandha KSM 66: I started taking Ashwagandha for better focus, energy and strength naturally.
Glucosamine Chondroitin: I am in my 50s and bone care is important. I take Glucosamine to enhance his mobility and joint health. You can also consume this additional Joint Genesis for complete joint health.
Joint Genesis: Joint Genesis is a unique health supplement to work on your joint origins and fix all kinds of decay (loss due to age factors). It helps with nourishing and lubricating joints, reducing inflammation, and improving joint mobility.
09:30 – 10:00 AM
Morning Workout Warmup
Joe does not have a reputation for adhering to conventions, and this becomes even more evident when you see his unique workout warmup routine.
“I prefer a Cold Plunge shower right after my supplement intake. This puts my body in the right mode for an effective workout.”
“You are already familiar with Rohan’s supplements. Routine Bias will discuss supplements in the latter half of this routine guide.”
Cold Plunge: His cold water plunge lasts 3 minutes, giving his body enough time to enhance recovery and reduce inflammation.
Addition Benefits:
- It helps with increased blood flow
- Improves your mood
- Fights with random illness issues
- Prevents delayed onset muscle soreness (DOMS)
- Trains your vagus nerve
- Help in boosting metabolism
- Reduces body pain
- Promotes better and deeper sleep
- Reduces body inflammation
- Improved nervous system
Out of the water, Joe starts with a series of push-ups and squats to increase his heart rate and warm up his muscles.
He easily performs a hundred pushups and a hundred bodyweight squats on a slant board.
This unique warmup routine is one of the most essential parts of Joe Rogan’s daily routine, and it gets his body ready for what comes next.
Joe Rogan’s Cold Plunge Equipment
Joe prefers performs plunge exercises in his bathroom or the backyard using a Cold Plunge Pod Elite Barrel from Cold Pod.
10:00 – 11:00 AM
Morning Workout Routine
After getting all pumped up with the warmup session, Joe gets into the mood for intense workouts, stretches, and light exercises.
“I plan my workouts on each Sunday, ensuring to include yoga, weightlifting, running, and other activities like kickboxing and Jiu Jitsu.”
He kicks off the workout routine with some stretches to enhance his flexibility and reduce the risk of injuries.
Did you know that Joe Rogan does not go to any public gym?
Instead, he has a home gym setup that allows him to work out for about 3 hours daily without interruption.
Martial Arts: Martial arts is an integral part of Joe’s routine, and he keeps this spirit alive by dedicating several hours to Brazilian Jiu-Jitsu (BJJ).
Kettlebell Workout: Joe Rogan also embraces kettlebell routines to enhance his balance and strength.
Bodyweight Exercise Circuit: However, the most distinct component in Joe Rogan’s daily workout routine is his bodyweight exercise circuit. This high is a challenging circuit with 20 dips, 10 L-pull-ups, and 10 chin-ups.
This beast of a human repeats this routine 5 times every day, which is truly impressive for a man of his age.
Bodyweight exercises are not the only thing that keeps Joe in shape. He also engages in weightlifting sessions to build his strength and muscles.
Joe’s unique approach to daily workouts is remarkable, considering he engages in high-end endurance exercises and some terrific combat sports.
Weightlifting Routine: Joe empathises with light weights. Apart from regular exercises and other physical activities, he is highly engaged in weightlifting to focus on muscle and strength.
“I lift weights to stay in shape, which also supports other physical activities like running and boxing.”
JoeRogan emphasizes the importance of lifting weights, especially as one age, to prevent muscle atrophy and maintain bone density. He suggests that even those who dislike exercise should consider hiring a trainer to help them stay consistent.
Joe Rogan’s Tips to Enhance Your Workout Routine
- Start by determining your fitness and designing a workout routine to complement it.
- Start slow with your exercises and maintain that pace as a beginner.
- Always ensure you maintain a nutritious and balanced diet.
Joe Rogan’s Workout Products
Resistance Tube Set: It improves your fitness and elevates your training level at home. That’s not all, it is recommended by top athletes, professionals and routine followers.
B Strong BFR (Blood Flow Restriction) Band: Apart from regular gym equipment at home, Joe also uses this B Strong BFR to enhance muscle growth and strength.
This device is also mentioned in Mark Wahlberg’s daily routine – His fitness trainer suggested him and it works.
Kettlebell: Kettlebell supports a wide range of resistance training exercises. You can choose among different weights.
Other Physical Activities Routines
MMA Training: Joe includes Karate, Brazilian Jiu–Jitsu, Muay Thai, and Taekwondo in his MMA training. He started Mixed Martial Arts at 14 and won different championships. He emphasises the importance of learning MMA, especially in the context of self-defence, physical fitness, and mental discipline.
Benefits:
- Boosts energy levels
- Improves overall fitness
- Builds muscles
- Burn calories
Cardio: In cardio, Joe includes multiple activities like Cycling, Hiking, Running Drills, and Running. He frequently emphasizes the importance of cardio in various aspects of life, particularly in athletic performance and overall health.
In the context of MMA, Rogan emphasizes that cardio is crucial – A person with superior cardio can maintain high levels of output throughout a fight.
Benefits:
- Burns calories
- Boosts cardiac health
- Stress reduction
- Improves mood
- Enhances mental clarity
Yoga: Be it Traditional Yoga, Hot Yoga and Nidra, Joe Rogan is a strong advocate for incorporating yoga into a fitness routine.
“I integrate yoga into my routine to balance the intense physical demands of weightlifting and martial arts, promoting recovery and longevity in his training.”
Benefits:
- Reduces stress
- Boosts mental clarity
- Reduces the risk of injuries
- Boosts flexibility
- Enhances core strength
Pavel Tsatsouline: Joe Rogan has a great deal of respect for Pavel Tsatsouline, often praised in podcasts as a pioneering figure in strength training.
He admires Tsatsouline’s approach to building functional strength through kettlebell training and his emphasis on “greasing the groove,” which involves frequent practice of movements to improve strength and skill without fatigue.
“I include low-intensity and high-volume bodyweight movements.”
Benefits:
- Builds muscles
- Enhances strength
Takeaways
MMA: A long-time love, Joe uses kickboxing, Muay Thai, and BJJ (black belt) to build strength, vitality, and fitness.
Cardio: Joe keeps his heart rate up with cycling and hiking, as well as running drills during inclement weather with his dog in Runyon Canyon.
Weightlifting: Lifting weights is Joe’s ultimate hustle. He does it 3 times a week to develop the power he needs for his everyday activities.
Yoga: For Joe, doing two to three hot, conventional classes a week enhances flexibility, strengthens the core, and lowers the risk of injury.
Pavel Tsatsouline Protocol: To increase strength and endurance, this novel method combines bodyweight exercises with high repetitions using smaller weights.
11:00 – 11:30 AM
Relaxation in the Sauna
Joe Rogan takes things another way by incorporating the sauna into his daily routine.
This is not just about relaxation but also about promoting better health.
He uses the Barrel Sauna from Salus Sauna every 4 times a week.
Each session lasts about 15 minutes, with temperatures ranging between 180 to 190 Fahrenheit.
But since it is Joe Rogan, the dude also has saunas at his home and podcast studio.
This gives him easy access whether he is in the mood for an infrared sauna or a conventional sauna.
The routine does not end with just the exposure to heat but extends to meditation and breathwork practices.
He also takes this time to listen to some audiobooks and guided meditation.
“I’ve found the immense benefit of using saunas, particularly infrared saunas, which can reduce inflammation and increase heat shock proteins, contributing to a significant reduction in mortality. I “strongly” suggest using the sauna four times a week for optimal benefits.”
11:00 – 12:00 AM
Late Breakfast
“I follow a strict diet with no bread, very few carbs, no sugar, and focuses on healthy food, primarily vegetables and wild game meat.”
TL;DR
- Nutrients and Protein rich food
- Smoothie, Eggs, etc.
- Avocado and healthy fats
- Elk Meat
Joe Rogan makes no compromises with his breakfast.
He gets his morning jumpstart with a carnivore diet packed with essential nutrients and protein.
He chooses this meal not only because of the nutrients but also because of the taste.
This helps him set the right tone for the remainder of the day.
Joe has different preferences for his breakfast based on the day of the week.
Some days, he goes with a Nutrient-Rich Smoothie and other days are set aside for the good old steak and eggs.
Bacon and occasional avocado for healthy fats are also crucial to Joe’s breakfast routine.
However, things never get any less interesting with Joe Rogan, thanks to his unique food choices and way of sourcing that food.
He loves consuming elk meat every day, and the best part is that he hunts for the meat himself to ensure his meals are nutrient-rich and sustainable.
Why Does Joe Rogan Choose a Carnivore Diet?
The primary reason behind Joe’s preference for a carnivore diet is his commitment to exploring health and fitness strategies that aid his overall well-being.
He says that meat consumption is highly advantageous for the following reasons:
Avoiding Clutter: Joe Rogan prefers having a simple meal based on protein-rich sources such as fish, meat, and other animal products. This saves him the trouble of having to plan an elaborate meal.
Lower Sugar Consumption: Joe maintains his distance from processed food rich in sugar. Instead, his meat-based diet stabilizes energy levels while reducing his cravings for processed food.
High Nutrient and Protein Levels: Another apparent reason for Joe’s obsession with a meat-based diet is the higher protein and nutrient levels of these food items. They are the ideal food for growing your muscles, repairing them, and promoting good health.
Joe Rogan’s Kale Shake (The Hulk Drink)
The Hulk Drink is the ultimate Joe Rogan benchmark for the perfect drink.
This ultimate drink keeps him fuelled and energized throughout the day.
If you are interested in using the Hulk Drink for your own good, here are the ingredients you will need:
- 1 apple for a hint of fibre and sweetness
- One cucumber for vitamins and hydration
- Chuck of ginger to make digestion easier
- 3 stalks of celery that offer great nutrients and hydration with low calories
- Four cloves of garlic that offer unmatched health benefits
- A large clump of kale, rich in antioxidants and nutrients
Joe Rogan’s Intermittent Fasting Routine
Joe Rogan has a busy lifestyle, and he ensures he has the essential fuel to keep him going through the day.
But how?
He carefully managed his eating windows while adjusting his diet based on the activity he performed throughout the day.
16-Hour Fasting: Joe Rogan fasts for 16 hours a day because he believes this will give his body enough time to absorb the food’s nutrients fully.
However, he does consume some zero-calorie drinks during this period.
His drink here is Coffee, especially if he engages in yoga or cardio while fasting to maintain his energy levels.
There’s another exception to fasting when Joe focuses on a weight-lifting routine.
This intermittent fasting regime enables Joe’s body to absorb better and process all food nutrients.
Joe Rogan’s Afternoon Routine
12:00 – 12:30 PM
Meditation
Joe Rogan increases his focus for his high-energy days with daily meditation practice.
It helps him counterbalance the mental strain of podcasting and his rigorous exercise regimen.
Around noon, Rogan engages in guided meditation.
This could be paying attention to the breathing, chanting a mantra, or just objectively noticing your ideas as they come to you. This 30-minute mental calmness restores his focus and energy.
As someone who thrives on negotiating difficult situations and maintaining composure under duress, Rogan can benefit greatly from meditation’s ability to increase concentration, decrease tension, and boost emotional regulation.
This helps him return to his afternoon activities feeling focused and prepared to take on anything the podcast throws at him because of this midday ritual.
12:30 – 07:30 PM
Work Routine
Joe Rogan places a high priority on his health, which helps in his work schedule.
Instead of the usual grind, he chooses a vigorous afternoon that strengthens his body and mind.
Joe Rogan is a well-known personality in podcasting.
His primary source of revenue comes from “The Joe Rogan Experience” on YouTube and Spotify – amazing viewership globally.
Rogan thrives on talk.
So, these sessions aren’t strictly structured, and guests are allowed to explore topics.
His strategy has brought him a sizable fan base, which has increased the podcast’s revenue significantly.
However, Rogan is not a one-man show.
He invests time in overseeing his several business endeavours to ensure a varied source of revenue.
However, Joe Rohan charges a significant amount (probably taking advantage of the popularity of his show) by offering sponsorships.
Though it’s not as often, Joe is also a part of UFC as a commentator.
His enthusiasm for combat sports is evident in the booth, which strengthens his reputation as an authority on the subject.
Coffee is Rogan’s go-to fuel source for keeping this lively afternoon going. He picks between Black Rifle Coffee Company and Caravan Coffee, frequently adding Laird Hamilton’s Creamer for an added burst.
He strategically consumes coffee to keep focused and alert during his recording sessions and business interactions.
Rogan takes an unorthodox approach to his business, putting his health and a flexible schedule first.
However, it works flawlessly, enabling him to balance several sources of money while adhering to his passions.
Joe Rogan Evening Routine
07:30 – 08:00 PM
Family Dinner
Joe Rogan is committed to his health outside of the gym.
His everyday schedule revolves around family dinners.
He values spending this time together over a meal with loved ones.
Health & Nutrition Rich Meals: Elk meat is frequently served at these events, which is indicative of Rogan’s love for premium protein. A range of fresh veggies rounds out the composition, ensuring a balanced and nourishing plate.
Rogan’s dedication to well-being extends beyond his focus on macronutrients. His dinner table is usually laden with fermented dishes like Kimchi, which he loves eating. Fermented foods are a strong source of probiotics, and Rogan recognizes the importance of gut health, so this is about more than just spicing things up.
But Rogan isn’t only about rigid limitations. He admits that things happen in life. Sometimes, watching late-night television leads to cravings. Rogan doesn’t mind admitting that he occasionally visits McDonald’s or In-and-Out Burger.
He strikes a balance between leading a healthy lifestyle and occasionally treating himself to a classic burger.
The way Rogan handles family dinners emphasizes how important balance is.
It’s about connecting with others, taking care of oneself physically and spiritually, and appreciating the small things in life—even when they’re wrapped in a grease-filled cheeseburger.
08:00 – 08:30 PM
Relaxation Time
The demanding and busy lifestyle of Joe Rogan makes it imperative to ensure he takes time to relax.
Joe Rogan prioritizes mental health and recovery, which helps ensure that he ends his day on the right note.
For relaxation, reading is Joe’s preferred choice, but he also enjoys watching movies to forget all about the stressful day.
Joe Rohan’s Reading List:
Can’t Hurt Me by David Goggins
The Happiness Hypothesis by Jonathan Haidt
Outliers by Malcolm Gladwell
The Book of Five Rings by Miyamoto Musashi
Sapiens by Yuval Noah Harari
The War of Art by Steven Pressfield
The Four Agreements by Don Miguel Ruiz and Janet Mills
Going Clear by Lawrence Wright
Sometimes, he prefers Amazon Kindle Paperwhite to read books and different research studies.
He also enjoys spending time with his dogs because who does not appreciate the unconditional companionship of our furry friends?
He also sometimes spends this time with his close friends or relatives, playing games or swimming in the swimming pool.
No matter what, he tries to have a good time, eliminating all the stress or work-related anxiety from his head.
08:30 – 09:00 PM
Writing
Writing or should I say working on podcast scripts, etc.
Joe Rogan dedicates some time to writing every day after his family has gone to bed.
He uses this uninterrupted night schedule for writing and even acknowledges that this has helped him elevate his career.
His commitment to writing is genuinely appreciable, given the degree of seriousness of this routine.
11:00 PM
Sleep
On an average, Joe Rohan sleeps around 11:30.
A good night’s sleep is an uncompromisable aspect of Joe Rogan’s daily schedule.
His commitment to sleep is evident with the Whoop & Oura Ring which tracks his sleep and analyses the duration and quality of sleep.
Joe later uses these insights to make necessary changes to his sleep routine.
All in all, Joe Rogan puts a lot of effort into ensuring he gets a complete and uninterrupted sleep throughout the night.
That is why he tracks all sleeping-related metrics to make the necessary changes and enhance sleep quality.
Joe Rogan’s Tips for Better Sleep Quality
“I’m highly committed to sleep.”
As per Joe, you should give importance to good sleep no matter how busy your schedule.
However, if you are struggling with your sleep quality, here are some tips to help you out:
Create a Sleep Schedule: Your body has evolved to have a sleep schedule with the Sun’s rise and set. This makes it important to have and maintain a proper sleep schedule.
Regular Exercise: Regular exercising is one of the best ways to enhance your sleep quality as long as you don’t start exercising right before going to bed.
Make The Right Environment: Certain triggers in your brain encourage you to fall asleep, making it important to have the right setting to induce quality sleep.
Avoid Nicotine and Caffeine: Nicotine and caffeine are stimulants that can make it challenging to relax your brain and fall asleep, making it important you avoid them.
Learnings from Joe Rogan’s Routine
Joe Rogan is a well-known personality with a strong and fit image.
However, this perfection comes at the cost of his dedication to a proper lifestyle.
His comprehensive and effective routine cares for each aspect, be it diet or physical activities.
If you have been following Joe Rogan, you must take inspiration from his routine that strikes the right balance.
This man has everything right: rest, workout, supplements, or work!
FAQs
How does Joe Rogan stay motivated to maintain his routine?
Rogan regularly emphasizes on discipline, consistency, and a strong mindset. In addition, he often talks about the importance of pushing through discomfort and the benefits of regular exercise and healthy habits.
What type of exercise routine does Joe Rogan follow?
Joe practices a variety of exercises including weightlifting, Brazilian Jiu-Jitsu, kickboxing, and yoga. He often mixes these with high-intensity interval training (HIIT) and cardio.
What supplements does Joe Rogan take?
Joe Rogan tests a wide range of supplements according to his routine and fitness goals. His supplements include multivitamins, omega-3 fatty acids, vitamin D, and nootropics like Alpha Brain. He also considers natural supplements including Ashwagandha and Shilajit.
Does Joe Rogan follow a specific diet?
Rogan follows a mostly protein-rich and carnivore diet – focusing heavily on meat, especially elk. In addition, he also includes vegetables, and occasionally, he experiments with fasting and ketogenic diets.
How does Joe Rogan manage stress?
Rogan uses a combination of exercise, meditation, and supplements such as Ashwagandha. He also spends time walking in nature and nidra yoga.
What protein does Joe Rogan use?
Joe prefers Onnit protein in the form of powder and bites. He consumes it daily to fulfil his nutrition requirements.
Can beginners follow Joe Rogan’s routine?
Joe Rogan follows an intense routine. A beginner can start by incorporating some of his practices into their daily lives, such as waking up early, regular exercise, eating a protein diet, and meditation. Routine Bias suggests starting slowly and gradually building up intensity.
Source
https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise
https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat
https://www.sciencedaily.com/releases/2015/02/150223122602.htm
https://www.menshealth.com/nutrition/a38708786/joe-rogan-carnivore-diet
https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
https://medlineplus.gov/ency/article/002467.htm
https://pubmed.ncbi.nlm.nih.gov/25757894
https://www.nhs.uk/live-well/exercise/exercise-health-benefits
I’m an avid listener of Joe’s podcast. I never imagined his daily routine was this strict. Do you guys also offer this in PDF format?
Hi Richard,
We are currently developing a feature that will allow you to download the daily routines in PDF format.
If there are specific aspects of his routine or any additional information you would like included, please let us know. We’re happy to accommodate requests.
Thanks,
Routine Bias