Joe Rogan's Daily Routine
Learn about Joe Rogan's daily routine, including his workout regimen, diet, and productivity habits that keep him operating at peak performance.
Standing at 5'7" and maintaining a muscular 190 pounds, Joe Rogan has become one of the most recognizable figures in entertainment and digital media. Born August 11, 1967, in Newark, New Jersey, Rogan went from stand-up comedian to UFC commentator to hosting the world's most popular podcast.
What makes Rogan interesting is his obsessive dedication to self-improvement. Whether in the gym, the sensory deprivation tank, or behind the microphone, Rogan approaches everything with an intensity that's become his trademark.
The method behind the madness
Rogan is famous for saying, "Be the hero of your own movie." He lives by it, treating each day as an opportunity to improve.
What sets him apart is his willingness to experiment with different techniques while maintaining strict discipline in core areas. He's equally comfortable discussing quantum physics with scientists as he is practicing Brazilian Jiu-Jitsu or testing out the latest fitness equipment.
Joe Rogan's daily routine
Morning (5:00 AM - 10:00 AM)
- 5:00 AM - Wake up
- 5:15 AM - Black coffee with MCT oil
- 5:30 AM - Stretching and mobility work
- 6:00 AM - Workout session (varies by day)
- 8:00 AM - Infrared sauna + cold plunge
- 9:00 AM - Breakfast (usually after workout/sauna)
- 9:30 AM - Supplements and vitamins
Mid-morning to afternoon (10:00 AM - 4:00 PM)
- 10:00 AM - Podcast recordings (if scheduled)
- 12:00 PM - Light lunch (mostly meat and vegetables)
- 2:00 PM - Brazilian Jiu-Jitsu training (on training days)
- 3:30 PM - Sensory deprivation tank session (1 hour)
Evening (4:00 PM - 10:00 PM)
- 4:30 PM - Work on comedy material/show prep
- 6:00 PM - Dinner with family
- 7:30 PM - Comedy club appearances (when scheduled)
- 9:30 PM - Wind down routine
- 10:00 PM - Bedtime
Diet and nutrition
Rogan follows what he calls a "modified carnivore diet" with these principles:
- Wild game meat (elk, deer) as primary protein
- Vegetables and kimchi
- Limited carbohydrates
- No sugar or processed foods
- Intermittent fasting (typically 16/8 method)
He's hunted elk with Cam Hanes and Steve Rinella, filling his freezer with enough wild game to last months. On JRE #1391, he mentioned eating elk "almost every single day" and storing hundreds of pounds in his garage freezer.
Supplements: what Rogan actually takes
Rogan has disclosed specific products and doses across hundreds of podcast episodes:
Vitamin D3: 5,000 IU daily with vitamin K2 for absorption. On JRE #1474 with Dr. Rhonda Patrick, he mentioned taking this dose for years after blood work showed deficiency despite living in Los Angeles.
Athletic Greens (AG1): One scoop every morning before his first meal. He's been a paid sponsor since 2019, but discussed taking it before the sponsorship deal.
Alpha BRAIN: Two capsules before podcast recordings. Rogan co-founded Onnit and developed this nootropic for focus during long conversations. The formula includes bacopa monnieri, cat's claw, and oat straw.
Fish Oil: 2-3 grams of omega-3s daily, preferring high-EPA formulas.
Lion's Mane mushroom: 1,000mg daily. On JRE #1035 with Paul Stamets, Rogan became a convert after Stamets explained the neurogenesis research. He takes Host Defense brand capsules.
Glucosamine and chondroitin: Standard doses for joint health after decades of martial arts training caused knee and back issues.
TRT (Testosterone Replacement Therapy): Rogan has been open about using TRT since his late 40s. On JRE #1109, he discussed starting it after blood work showed declining testosterone. He uses it under medical supervision.
The monthly cost of Rogan's full supplement stack runs $300-400, though he receives many products free through Onnit.
Fitness and recovery
- Weight training 3-4 times per week
- Brazilian Jiu-Jitsu 2-3 times per week
- Yoga and mobility work daily
- Infrared sauna use
- Cold plunge therapy
- Weekly sensory deprivation tank sessions
Work and productivity
- Records 3-4 podcast episodes per week
- Studies comedy material daily
- Commentates UFC events (approximately once per month)
- Regular stand-up comedy performances
- Constant reading and research for podcast guests
Making it work for you
Rogan's routine is intense. Unless you're a successful podcast host with complete control over your schedule, following it exactly probably isn't realistic. But there are key takeaways you can apply:
Prioritize morning movement. Start your day with physical activity, even if it's just stretching for 10 minutes.
Focus on recovery. Incorporate some form of recovery practice, whether it's meditation, yoga, or quiet time.
Stay curious. Rogan's success comes partly from genuine curiosity about different subjects. Read widely and stay open to new ideas.
Consistency over intensity. While Rogan's routine is intense, what matters more is consistency. Start small and build up gradually.
Take what resonates, leave what doesn't, and build from there.
