Closeup of Joe Rogan

Joe Rogan’s Daily Schedule

A Routine for Optimal Living and Performance
Joe Rogan, a well-known comedian, podcast host, and MMA commentator, leads a life that many find fascinating. He's not just a voice on one of the most popular podcasts worldwide, Rogan also maintains an extensive schedule that includes fitness, comedy, and a keen interest in a broad range of subjects. From his disciplined workout routines to his thoughtful diet plans and his approach to work and leisure, Rogan's day is filled with activities that reflect his passions and commitments. Here’s a look at Joe Rogan's daily routine.
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9:00 a.m.
Joe Rogan waking up to start his daily routine

Wake-up

Waking up in Joe Rogan's world isn't a one-size-fits-all affair. The 56-year-old's start to the day can swing from the crack of dawn at around 5:00 AM to a more laid-back 9 or 10 AM.

  • Variable Wake-Up Times: Joe Rogan's wake-up time isn’t set in stone. It fluctuates between early mornings and late mornings, heavily influenced by his activities the night before.
  • Eight Hours of Sleep: Regardless of when his day starts, Joe Rogan prioritizes getting at least eight hours of sleep, viewing it as essential for his overall success.
  • Flexibility According to Schedule: Joe Rogan's wake-up routine showcases his adaptability, adjusting his start time based on the demands of his diverse professional life.

Joe Rogan's morning routine offers a glimpse into a disciplined yet adaptable lifestyle. Emphasizing the importance of sleep aligns with his commitment to health, fitness, and mental sharpness, laying a solid foundation for the exciting activities that define his day.

9:15 a.m.
Joe Rogan holding a supplement bottle

Supplements

After Joe Rogan wakes up, his day kicks off with multiple supplements, a critical component of his daily routine for maintaining optimal health. Rogan's supplement stack is carefully chosen to support his active lifestyle and workout routines.

Joe Rogan’s supplement routine is a key part of his broader strategy for maintaining high levels of fitness and health. By combining essential vitamins with targeted supplements for energy and joint health, Joe Rogan has a supplement routine that supports his demanding lifestyle.

“I take vitamin supplements every day. I take multivitamins, I take probiotics, I take vitamin B12 and D. I do everything that I can to put my body and my brain in a good place, so I’m keeping my engine smooth.”
Joe Rogan
9:30 a.m.
Joe Rogan starting his workout warmup routine

Workout Warmup

Joe Rogan's approach to warming up before a workout is as unique and intense as the rest of his fitness routine. Immediately after his supplement regimen, Rogan steps into a cold shower, not just as a means to wake up but to kickstart his body into gear.

  • Cold Plunge Ritual: A 3-minute immersion in cold water, not only invigorating but can also improve recovery and reduce inflammation. If you want to find out how you can incorporate the cold plunge in your routine, have a look at this exciting Cold Plunge Routine.
  • Bodyweight Exercises: A series of pushups and squats to further warm up the muscles and increase heart rate. Joe Rogan performs a hundred pushups and a hundred bodyweight squats on a slant board as a staple of his warmup routine.

Joe Rogan’s warmup routine is a critical component of his overall fitness, focusing on the importance of preparing the body and mind for the workout. If you're looking to get cold water exposure at your home, we recommend investing in a top-class Cold Plunge Barrel from the Cold Pod Store.

9:45 a.m.
Joe Rogan completing his workout routine

Workout Routine

Following his energizing warmup, Joe Rogan transitions into the core of his fitness routine with a blend of stretching and light exercises.

  • Stretching and Mobility: Rogan starts with stretching to enhance flexibility and prevent injuries, setting a solid foundation for the intense exercises to follow.
  • Home Gym Setup: Instead of hitting a public gym, Rogan utilizes his well-equipped home gym, allowing him to train intensely for up to three hours each day in privacy.
  • Brazilian Jiu-Jitsu (BJJ): He dedicates several hours daily to BJJ training, emphasizing the importance of martial arts in his life.
  • Kettlebell Workouts: Rogan incorporates kettlebell routines into his training, known for improving strength and balance.
  • Bodyweight Exercises Circuit: A challenging circuit that includes 10 chin-ups, 20 dips, and 10 L-pull-ups. Joe Rogan repeats the circuit five times to achieve an impressive total of 50 chin-ups, 100 dips, and 50 L-pull-ups.
  • Weightlifting: Apart from bodyweight exercises, Rogan also engages in weightlifting sessions to build muscle and strength.

By combining martial arts training with strength and conditioning exercises, Rogan has crafted a workout routine that not only keeps him fit but also aligns with his interests in combat sports and overall well-being. If you're looking to start exercising from home, you can purchase a resistance tube set from Sunny Health & Fitness.

“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.”
Joe Rogan

Joe Rogan’s Favorite Physical Activity Routine

Joe Rogan focusing on the Pavel Tsatsouline Protocol

Pavel Tsatsouline Protocol

For his relentless pursuit of fitness excellence, Joe Rogan has incorporated the Pavel Tsatsouline protocol into his workout routine.

  • Avoidance of Failure: Unlike many workout philosophies that push you to the brink, this method suggests stopping well before reaching failure, which reduces the risk of injury and burnout.
  • Volume Approach: Joe Rogan's adaptation involves a high-volume, low-intensity strategy, focusing on performing a greater number of repetitions with manageable resistance.
  • Bodyweight Exercises: A significant portion of the routine relies on bodyweight movements, allowing for natural progression and flexibility in the workout.
  • Resistance Training: Incorporating resistance training with an emphasis on high repetitions, Rogan ensures muscle endurance and strength are developed in harmony.

This disciplined approach to fitness, inspired by Pavel Tsatsouline's philosophies, aligns with Joe Rogan’s aim to maintaining peak physical condition while also respecting the body's limits.

“I follow the Pavel Tsatsouline protocol. Where say if I can do 10 reps of something, I never do 10. I do five. If I’m doing something heavy. Like if I’m doing 90lbs clean press squats where I’m holding 90lbs over my head, I could probably do 10 of those but I’ll only do four or maybe five. I don’t go to failure. I don’t believe in going to failure. What I think you’re best off doing is less repetitions but more often.”
Joe Rogan
Joe Rogan starting his weightlifting routine

Weightlifting

Joe Rogan aims for a lifestyle where the body is continually challenged, believing that regular physical stress leads to a stronger and energized body. Find out how weightlifting fits into Joe Rogan's daily routine.

  • Functional Strength Training: Rogan aims to build strength that enhances his ability to perform daily tasks and activities effortlessly.
  • Three Times a Week: While he remains active every day, Rogan dedicates three days specifically to weight training, striking a balance between workout intensity and recovery.
  • Diverse Equipment: His weightlifting sessions include a variety of equipment such as Kettlebells, Maces, Dumbbells, and Battle Ropes.

Through a combination of traditional and unconventional equipment, he ensures his workouts remain engaging and effective, catering to a wide range of muscle groups and fitness objectives.

Joe Rogan focusing on his MMA training routine

MMA Training

Joe Rogan's passion for mixed martial arts (MMA) isn’t just a hobby but a significant part of his daily routine. From his early days of mastering karate and taekwondo to his current dedication to Brazilian jiu-jitsu (BJJ) and Muay Thai, Rogan's MMA training is both comprehensive and intense.

  • Early Martial Arts Achievements: Rogan began his martial arts journey at 14, quickly making a name for himself by winning the Massachusetts full-contact state championship four times and the US Open Championship in taekwondo at 19.
  • Brazilian Jiu-Jitsu Expertise: Since 1996, Rogan has been practicing BJJ, achieving black belt status in both Gi and No-Gi Brazilian jiu-jitsu, signifying his expert-level skill.
  • Diverse MMA Disciplines: Joe Rogan also trains in kickboxing and Muay Thai, utilizing these practices to stay fit, build muscle, and maintain high energy levels.
  • Caloric Burn and Muscle Building: These combat sports help Rogan burn calories and build functional muscle, contributing to his overall physical fitness.
Joe Rogan starting his outdoor running routine

Cardio

Joe Rogan's commitment to a well-rounded fitness routine doesn't stop at weightlifting and MMA training as he also incorporates traditional cardio workouts into his routine.

  • Outdoor Running: One of Rogan's favorite cardio activities is running through Runyon Canyon with his dog. The scenic routes not only provide a physical challenge but also offer mental relaxation.
  • Weight Vest Running: To intensify his runs, Rogan often wears a weight vest. This added resistance increases the workout's difficulty and effectiveness.
  • Gym Drills: On days when outdoor running isn’t feasible, Joe Rogan focuses on running drills in the gym.
  • Versatile Cardio Sessions: Beyond running, Rogan seeks other forms of cardio to keep his heart rate up and ensure a comprehensive workout, from cycling to hiking, he finds ways to stay active and push his limits.

Rogan's dedication to a diverse workout routine serves as inspiration for those looking to enhance their fitness journey with effective cardio training.

“One of the things I did quite a bit is a 30% incline on a high-quality treadmill, and I put on a weight vest.”
Joe Rogan
Joe Rogan sitting on a yoga mat

Yoga

For Joe Rogan, yoga is more than just a workout, it's a critical element of his approach to health and fitness. It complements his rigorous exercise routines, ensuring he maintains a well-balanced fitness profile.

  • Regular Practice: Joe Rogan dedicates two to three sessions a week to yoga, integrating it as a core component of his fitness routine.
  • Variety of Yoga: He engages in both traditional yoga and hot yoga, each offering unique benefits.
  • Flexibility and Strength: Yoga sessions contribute significantly to Joe Rogan’s flexibility, core strength, and injury prevention.
  • Mental Clarity and Stress Reduction: Beyond physical benefits, yoga provides Joe Rogan with mental clarity, stress reduction, and a sense of inner peace.

If you want to kickstart your yoga routine, it's time to purchase top-of-the-line yoga mats from Sunny Health & Fitness.

“90 minutes of hot yoga does more than workout my body, it purges my mind of stupid thoughts. When I do it on a regular basis my body is much more limber and I feel much less tension in my back.”
Joe Rogan
11:30 a.m.
Joe Rogan starting his sauna routine

Sauna Time

Incorporating sauna sessions into his daily routine is another aspect of Joe Rogan’s journey to excellent health. Here’s a closer look at Joe Rogan's sauna routine:

  • Regular Sessions: Joe Rogan uses a barrel sauna from Salus Sauna for four times a week, with each session lasting around 15 minutes in temperatures ranging between 180-190 degrees Fahrenheit.
  • Home and Studio Saunas: With saunas installed at both his home and podcast studio, Joe Rogan has easy access to this form of therapy, whether he's using a traditional or infrared sauna.
  • Meditation and Breathwork: Beyond just heat exposure, Rogan utilizes this time for meditation and breathwork practices, enhancing the mental health benefits of using a sauna.
  • Educational and Relaxing Content: While in the barrel sauna, he often listens to audiobooks or guided meditation exercises through his AirPods.
12:00 p.m.
Joe Rogan eating breakfast

Late Breakfast

Joe Rogan’s breakfast routine focuses on a carnivore diet, which is full of high-quality, protein-rich foods. By choosing to start his day with meals that are both satisfying and full of nutrients, Joe Rogan sets a powerful example of how prioritizing nutrition in the morning can enhance overall well-being, mental clarity, and physical performance.

  • Choice of Breakfast: Depending on his preference for the day, Rogan opts for either a nutrient-packed smoothie or a more traditional breakfast of steak and eggs.
  • Protein-Rich Foods: His morning meal includes high-protein foods like eggs, bacon, and occasionally steak, complemented with healthy fats from avocado and nutrients from a variety of vegetables.
  • Wild Game Preference: Rogan emphasizes consuming wild game, particularly elk meat, which he hunts himself, ensuring his meals are sustainable and nutrient-dense.
Joe Rogan following a carnivore diet

Understanding The Carnivore Diet

Joe Rogan's adoption of the carnivore diet shows his dedication to exploring health and fitness strategies that enhance his well-being. This diet focuses on meat consumption and is known for its various health benefits.

  • Simplicity: The diet is straightforward, focusing on meat, fish, and animal products, eliminating the need for complex meal planning.
  • High in Protein: It provides a high protein intake, essential for muscle repair, growth, and overall body function.
  • Rich in Nutrients: Meat contains numerous essential nutrients, which are crucial for energy and immune health.
  • Reduced Sugar Intake: Eliminates processed foods and sugars, potentially reducing cravings and stabilizing energy levels.
12:00 p.m.
Joe Rogan with his kale shake

Joe Rogan’s Kale Shake—The Hulk Drink

Whether it’s gearing up for a workout, a podcast episode, or a day of hunting, the Hulk Drink ensures he’s loaded with the necessary fuel. Here’s what goes into Joe Rogan's Hulk Drink:

Ingredients:

  • 1 cucumber for hydration and vitamins.
  • 1 apple to add a hint of sweetness and fiber.
  • 4 cloves of garlic, known for its potent health benefits.
  • A chunk of ginger, which adds a spicy kick and aids digestion.
  • 3 stalks of celery, low in calories but high in hydration and nutrients.
  • A large salad-sized clump of kale, the star of the show, packed with antioxidants and vitamins.
Joe Rogan sitting on a table with an empty plate

Joe Rogan’s Intermittent Fasting

By carefully timing his eating windows and adjusting his diet around his activity levels, Joe Rogan ensures that his body remains in optimal condition to handle the demands of his daily routines.

  • 16-Hour Fasting Window: Rogan fasts for 16 hours each day, believing this period allows his body to fully utilize the nutrients from his meals.
  • Fasting and Activity: During his fasting period, Rogan may consume zero-carb drinks like coffee, especially if engaging in fasted cardio or yoga, to maintain energy levels without breaking his fast.
  • Weightlifting Exception: Rogan makes a deliberate exception to his fasting and ketogenic diet when focusing on his weightlifting routine.
  • Nutrient Optimization: The primary goal behind Rogan's intermittent fasting is to enhance the body's ability to absorb and process nutrients.
12:30 p.m.
Joe Rogan completing his meditation routine

Meditation

After nourishing his body with a hearty breakfast, Joe Rogan dedicates time to meditation. Through his meditation routine, Joe Rogan builds a sense of inner peace and mental clarity, proving that even the most active and physically demanding lifestyles can benefit from moments of quiet and reflection.

  • Daily Practice: Rogan incorporates meditation into his afternoon routine, using it as a tool to clear his mind and prepare for the day ahead.
  • Stress Reduction: He finds meditation crucial for managing stress, allowing him to approach his day with a calm and centered mindset.
  • Enhanced Focus: Regular meditation supports Joe Rogan in maintaining high levels of focus and attention.
  • Grounding: Meditation helps Joe Rogan stay grounded amidst his busy and diverse schedule, ensuring he remains connected to his core values.

Thinking about starting a meditation routine? Check out our extensive daily meditation article for more details.

12:30- 07:30 p.m.
Joe Rogan starting his podcast recording

Work Routine

Joe Rogan's workday is as dynamic as his interests, spanning from recording episodes of "The Joe Rogan Experience" to managing a series of business ventures. Despite the demands of his career, Rogan skillfully balances his professional responsibilities with his commitment to health and fitness.

  • Podcast Recording: The bulk of Rogan's workday is often dedicated to his podcast, which can take several hours per recording session. This includes preparation, interviewing guests, and post-production activities.
  • Business Meetings and Engagements: Outside of podcasting, Rogan is involved in numerous business ventures, requiring his time and attention for meetings and strategic planning.
  • Preferred Coffee Choices: For an afternoon energy boost, Rogan opts for coffee from Black Rifle Coffee Company or Caveman Coffee, often enhanced with Laird Hamilton's coffee creamer for added flavor and health benefits.
08:00 p.m.
Joe Rogan starting his dinner routine with his family

Family Dinner

Family time is a crucial aspect of Joe Rogan's daily routine, especially when it comes to sharing a meal. For Rogan, it’s about striking a balance that supports physical health and the joy of family connections.

  • Healthy and Nutritious Meals: Dinners feature elk meat and a variety of vegetables, showcasing Rogan’s preference for wild game and fresh produce.
  • Inclusion of Fermented Foods: Kimchi is a frequent side dish, adding flavor and probiotics to the meal, promoting gut health.
  • Occasional Cheat Meals: Despite a general focus on health, Rogan is open about enjoying the occasional fast-food treat like a trip to In-and-Out or McDonald's for a Filet-O-Fish, especially after late-night shows.
08:30 p.m.
Joe Rogan reading a book

Relaxation Time

Joe Rogan’s approach to relaxation is a crucial component of his overall routine, highlighting the importance he places on mental health and recovery. The relaxation activities are key to Joe Rogan's routine, helping him decompress and ensuring he ends his day on a calm and positive note.

  • Reading: Rogan often indulges in reading, whether it's related to work, personal interest, or simply for leisure, to quiet his mind.
  • Watching Movies: Enjoying a movie allows him to relax and momentarily step away from the day's stresses.
  • Quality Time with Dogs: Spending time with his dogs is a way to relax and also an opportunity for Rogan to enjoy unconditional companionship.
09:30 p.m.
Joe Rogan completing his writing routine

Writing

  • Dedicated Time: Rogan sets aside time after his family has gone to bed for writing, valuing the uninterrupted silence that night offers.
  • Key to Success: He credits his writing routine as a fundamental contributor to his achievements across his career.
  • Serious Commitment: Understanding the impact of writing on his professional growth, Rogan approaches this time with seriousness and purpose.
12:00 a.m.
Joe Rogan going to sleep at night

Sleep

Ensuring a restful night's sleep is a key component of Joe Rogan's daily routine, essential for recovering from his demanding days. Here's how sleep plays a crucial role in Joe Rogan's routine:

  • Whoop Device: Rogan uses this device to track his sleep, analyzing the quality and duration to make any necessary adjustments to his sleep routine.
  • Importance of Sleep: Understanding the vital role that sleep plays in recovery, Rogan prioritizes a solid night's rest to maintain his health and energy levels.
  • Adjusting Based on Data: The feedback from his Whoop device allows Rogan to tailor his nighttime routine to improve sleep quality.

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Disclaimer: The routines and schedules highlighted on our website are provided solely for informational purposes and must not be construed as medical or professional guidance. These practices may differ significantly depending on an individual's unique preferences, objectives, and daily routine. Please be aware that some links to products within our content are affiliate links. Although not all routines have been explicitly endorsed by the specific individuals referenced, we diligently conduct thorough research to confirm that the information we present is both precise and current.