Joe Rogan is a multifaceted personality known for his influential podcast 'The Joe Rogan Experience,' stand-up comedy, and UFC commentary. His dedication to physical fitness, mental clarity, and open discussions has made him a prominent figure in entertainment and wellness circles.
Quick Facts
Notable Wins
- Named to the TIME100 list of the most influential people in the world in April 2025.
- Released seventh hour-long comedy special 'Joe Rogan: Burn the Boats' on Netflix (August 3, 2024).
- Accumulated 2,186+ podcast episodes as of 2024.
- Launched 'The Joe Rogan Experience' podcast in 2009, now one of the most popular podcasts worldwide with 200 million annual downloads.
- Signed an $80+ million exclusive deal with Spotify in 2020.
- Hosted the reality show 'Fear Factor' from 2001 to 2006 and again in 2011.
- Performed stand-up comedy specials for Netflix and Comedy Central.
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01
Morning Rituals
The way you start your day is the way you start your life.
Wake Up and Comprehensive Supplement Regimen
Joe Rogan wakes between 5:00 AM and 10:00 AM depending on his schedule and ensures he gets at least 8 hours of sleep, often tracked via his Whoop device. Upon waking, he takes a comprehensive morning supplement stack designed to support mitochondrial health, cellular repair, immune function, and cognitive performance.
Morning Supplement Protocol
- NMN (500 mg) + NAD+ for cellular energy and longevity
- Resveratrol (250 mg) for antioxidant support
- Exogenous ketones for energy metabolism and mental clarity
- Vitamin D3 (5000 IU) + K2 (100 mcg) for bone and immune health
- AG1 (Athletic Greens) - 1 scoop mixed with water for micronutrient density
- Probiotics (Seed and Onnit blends) for gut health
- Onnit Earth Grown Nutrients (EGN) - 2 capsules for whole-food nutrition
- MCT Oil (1 tbsp) added to coffee for sustained energy
- Lion's Mane mushrooms for cognitive support and neuroplasticity
"The first 30 minutes of your day set the tone for everything else. Quality supplementation is an investment in your future self." - Joe Rogan
Everyday adaptation: Start with a basic stack of NMN, Vitamin D3, and a quality greens powder. Add exogenous ketones and Lion's Mane if you want enhanced mental clarity and sustained energy throughout your morning.
The discomfort you feel in an ice bath is temporary, but the benefits last all day.
Workout Warmup: Cold Plunge and Bodyweight Activation
Rogan begins his workout warmup with a 3-minute cold plunge to reduce inflammation, boost norepinephrine by up to 530%, and enhance mental clarity. This is followed by 100 pushups and 100 bodyweight squats to activate major muscle groups and prepare the body for intense training.
Cold Plunge & Activation Protocol
- 3-minute cold plunge at 50-60°F to trigger norepinephrine release and reduce inflammation
- 100 pushups performed in sets to activate chest, shoulders, and triceps
- 100 bodyweight squats to engage lower body and increase heart rate
- Gradual breathing and mental focus during cold exposure to build resilience
- Flexible adjustment based on daily energy levels and recovery status
"Cold exposure teaches you that discomfort is temporary. That mental toughness transfers to everything else in life." - Joe Rogan
Everyday adaptation: Start with 60-90 seconds in cold water and gradually increase duration. If cold plunges aren't available, take a cold shower for 2-3 minutes followed by the bodyweight circuit.
02
Workout Routine
I've been doing the sauna everyday for 25 minutes at 180 degrees, and without fail somewhere around the 20 minute mark my inner bitch pipes up and wants to [quit].
Main Workout Session: Martial Arts, Strength, and Conditioning
Joe Rogan's workout lasts up to three hours daily and combines multiple training modalities. His weekly structure includes 2 yoga sessions, 3 weight lifting sessions, and 2 additional training sessions. He takes Shroom Tech Sport pre-workout supplement before intense sessions to increase stamina and mental clarity.
Weekly Workout Structure
- Brazilian Jiu-Jitsu (BJJ) training sessions for martial arts skill development and full-body conditioning
- Kettlebell workouts using 24kg Onnit Primal Kettlebells for functional strength and explosive power
- Bodyweight circuits: 5 sets of 10 chin-ups, 20 dips, 10 L-pull-ups for upper body strength
- Weightlifting focusing on compound lifts (squats, deadlifts, bench press) for maximum strength gains
- Sauna sessions (25 minutes at 180°F), 4 times per week for recovery, detoxification, and cardiovascular health
"I schedule my workouts every Sunday. Planning ahead removes decision fatigue and ensures consistency." - Joe Rogan on Flagrant podcast
Everyday adaptation: Plan your training week on Sunday by selecting 2-3 primary workouts. Combine one martial art or conditioning session with one strength session daily, and incorporate sauna or cold exposure 3-4 times weekly for optimal recovery.
03
Meals and Nutrition
What you put in your body is just as important as what you do with your body.
First Meal: High-Protein, High-Fat Recovery Nutrition
Rogan breaks his 16-hour intermittent fast with a nutrient-dense meal designed to support muscle recovery and sustained energy. This meal typically includes grass-fed beef, wild game (elk or bison), or organic eggs combined with healthy fats and minimal carbohydrates.
First Meal Protocol
- Grass-fed beef or wild game (elk, bison) for high-quality protein and micronutrients
- Healthy fats: avocado, MCT oil, or grass-fed butter for sustained energy and hormone support
- Low-carb vegetables (spinach, broccoli) or berries (occasionally) for micronutrient density
- Onnit Protein Blend or Hemp Protein if additional protein is needed
- Hydration: water or electrolyte solution to support recovery and cellular function
"Nutrient density matters more than calorie counting. Focus on quality sources and let your body tell you when it's satisfied." - Joe Rogan
Everyday adaptation: Start your eating window with 6-8 oz of high-quality protein, 1-2 tbsp of healthy fat, and a handful of low-carb vegetables. This simple formula supports recovery without requiring complex meal prep.
Eating well fuels everything else in life. Your nutrition is the foundation of your performance.
Second Meal: Ketogenic Dinner for Sustained Fat Adaptation
Rogan's evening meal maintains his ketogenic approach with grass-fed steak or wild game as the primary protein source, combined with healthy fats and low-carb vegetables. This meal closes his 8-hour eating window and supports metabolic health and fat adaptation.
Evening Meal Protocol
- Grass-fed steak or wild game (elk, bison, venison) for complete amino acid profile and micronutrients
- Roasted or steamed low-carb vegetables: broccoli, asparagus, Brussels sprouts for fiber and nutrients
- Healthy fats: olive oil, grass-fed butter, or avocado for satiety and hormone production
- Minimal carbohydrates to maintain ketogenic state and support fat metabolism
- Hydration with water or herbal tea to support digestion and recovery
"The 8-hour eating window isn't about restriction—it's about optimizing your metabolism and giving your body time to repair itself." - Joe Rogan
Everyday adaptation: Structure your dinner around 6-8 oz of quality protein, 2 tbsp of healthy fat, and unlimited low-carb vegetables. Close your eating window by 8:00 PM to maintain circadian rhythm and support sleep quality.
04
Evening Wind-Down and Personal Development
Relaxation is key to recovery and performance. Your evening routine determines your tomorrow.
Evening Supplement Stack for Relaxation and Sleep Optimization
Rogan takes a strategic evening supplement stack 1-2 hours before bed to promote relaxation, reduce cortisol, and enhance sleep quality. These supplements work synergistically to support the transition from wakefulness to deep, restorative sleep.
Evening Supplement Protocol
- New Mood (Onnit) - for stress relief and mood support
- Theanine (100-200 mg) - promotes relaxation without drowsiness or cognitive impairment
- Apigenin (50-100 mg) - supports sleep onset and sleep quality through GABA receptor activation
- Onnit Alpha Brain Neuro Gummies - optional for cognitive support and eye health with lutein and zeaxanthin
- Magnesium glycinate (optional) - supports muscle relaxation and sleep depth
"The supplements you take in the evening set up your sleep quality. Quality sleep is the ultimate performance enhancer." - Joe Rogan
Everyday adaptation: Start with Theanine (100 mg) and Apigenin (50 mg) 90 minutes before bed. Add New Mood if you're experiencing elevated stress or anxiety. Consistency matters more than dosage—take these supplements at the same time nightly.
The day you stop learning is the day you start dying. Reading is how I stay curious and connected to the world.
Reading, Learning, and Quality Time with Family and Dogs
Rogan dedicates 2-3 hours to reading non-fiction, watching documentaries, or spending quality time with his dogs and family. This wind-down period supports mental relaxation, continuous learning, and emotional connection—all critical for long-term health and happiness.
Evening Activities Protocol
- Reading non-fiction books on science, philosophy, history, or personal development to expand knowledge
- Watching documentaries or educational content on topics that spark curiosity and critical thinking
- Bonding with dogs through play, walking, or simply spending time together for stress reduction and oxytocin release
- Limiting blue light exposure by using blue light glasses or reducing screen brightness 60 minutes before bed
- Avoiding work-related tasks during this window to create psychological separation from professional stress
"Reading and learning keep your mind sharp. Spending time with loved ones and animals keeps your heart open. Both are essential for a well-lived life." - Joe Rogan
Everyday adaptation: Choose one evening activity: either 30 minutes of reading or a documentary episode. Spend 15-20 minutes with your pets or family. Dim your lights and reduce screen brightness 60 minutes before your target bedtime.
05
Optimizing Sleep for Recovery and Performance
Sleep is the ultimate performance enhancer. Everything else is secondary. You can't out-supplement poor sleep.
Sleep Optimization: Environment, Tracking, and Recovery
Joe Rogan prioritizes at least 8 hours of sleep nightly, with bedtime varying but often around midnight. He uses a Whoop device to monitor sleep quality, heart rate variability, and recovery metrics, adjusting his routine based on real-time biometric feedback.
Sleep Optimization Protocol
- Blackout curtains to eliminate light exposure and support melatonin production
- Cool room temperature (65°F / 18°C) to facilitate natural sleep onset and deep sleep stages
- White noise machine to mask environmental sounds and promote continuous sleep
- High-quality mattress and pillows for spinal alignment and comfort throughout the night
- Consistent sleep schedule (when possible) to regulate circadian rhythm and optimize sleep architecture
"Your sleep quality determines your recovery, your mood, your cognitive function, and your longevity. Treat sleep like the most important investment you make." - Joe Rogan
Everyday adaptation: Start by maintaining a consistent bedtime within a 1-2 hour window. Ensure your bedroom is dark, cool, and quiet. Track your sleep for 2-3 weeks to establish a baseline, then adjust temperature, lighting, or supplements based on your personal response.
Frequently Asked Questions
Common questions about Joe Rogan's daily routine
Joe Rogan prioritizes at least 8 hours of sleep per night, using a Whoop device to track and optimize his sleep quality. His bedtime is variable but often around 12:00 AM (midnight), with wake times ranging from 5:00 AM to 10:00 AM depending on his schedule and the need to achieve sufficient rest. He emphasizes that sleep quality matters as much as quantity, and he adjusts his routine based on biometric feedback from his Whoop device.
Joe Rogan's extensive supplement stack includes AG1 (Athletic Greens), NMN + NAD+ (500 mg NMN), Resveratrol (250 mg), Exogenous ketones, Vitamin D3 (5000 IU) + K2 (100 mcg), Zinc, Vitamin C, Glutathione, Macular Support (Pure Encapsulations), Onnit Earth Grown Nutrients, Probiotics (Seed and Onnit), Alpha Brain Black Label, Onnit Alpha Brain Neuro Gummies, New Mood, Theanine (100-200 mg), Apigenin (50-100 mg), Neuro Gum, Creatine Gummies, Lion's Mane mushrooms, Shroom Tech Sport, MCT oil, and advanced peptides. He emphasizes sourcing high-quality brands and adjusting dosages based on blood work and personal needs. His supplement choices are heavily influenced by expert guests like Dr. Rhonda Patrick and Dr. Andrew Huberman, who share science-backed insights on nutrition, longevity, and brain health.
Joe Rogan typically records 3-5 episodes of 'The Joe Rogan Experience' podcast per week, each lasting 2-3 hours. He has accumulated 2,186+ episodes as of 2024, with approximately 11 million listeners per episode. He prepares extensively for each episode with research and often batches recordings to accommodate his other commitments including comedy, UFC commentary, and his rigorous fitness routine.
Joe Rogan follows a 16-hour intermittent fasting window, eating two meals within an 8-hour eating window (typically 12:00 PM - 8:00 PM). His diet is largely ketogenic/carnivore, focusing on meat and animal products. The first meal after his morning routine and workout consists of grass-fed beef, wild game, eggs, healthy fats like avocado or MCT oil, and low-carb vegetables or berries. The second meal in the evening emphasizes similar nutrient-dense animal proteins and fats, maintaining his ketogenic state and supporting metabolic health.
Joe Rogan balances his careers through careful time management, prioritization, and maintaining a structured yet flexible routine. He plans his week every Sunday to allocate time for podcasting, workouts, comedy, and UFC commentary, relying on a dedicated team for support and prioritizing rest and recovery to sustain high performance. His weekly structure includes 2 yoga sessions, 3 weight lifting sessions, and 2 additional training sessions, ensuring fitness remains a non-negotiable priority.
Joe Rogan's workout routine is diverse and intense, including daily sessions up to three hours long. His weekly structure includes 2 yoga sessions, 3 weight lifting sessions, and 2 additional training sessions. It starts with a warmup of a 3-minute cold plunge and bodyweight exercises (100 pushups, 100 squats), followed by Brazilian Jiu-Jitsu training, kettlebell workouts using 24kg Onnit Primal Kettlebells, bodyweight circuits (5 sets of 10 chin-ups, 20 dips, 10 L-pull-ups), and weightlifting. He incorporates sauna sessions (25 minutes at 180°F) four times a week for recovery and detoxification, and uses Shroom Tech Sport pre-workout supplement to increase stamina and mental clarity.
Joe Rogan prepares for podcast interviews with thorough research, including reading books and articles by or about his guests, watching previous interviews, and staying updated on relevant current events. He creates a loose outline of topics but allows conversations to flow naturally, emphasizing genuine curiosity and active listening. His preparation style has made 'The Joe Rogan Experience' one of the most popular podcasts worldwide, with guests ranging from scientists and athletes to comedians and cultural figures.
Joe Rogan does sauna sessions 4 times per week for 25 minutes at 180°F. He notes that around the 20-minute mark, mental resistance peaks but he pushes through for the full benefits. The sauna supports recovery, detoxification, cardiovascular health, and hormonal optimization. He emphasizes that consistency and pushing through mental resistance are key to maximizing the benefits of heat exposure.
Joe Rogan starts his morning workout with a 3-minute cold plunge at 50-60°F to reduce inflammation and boost norepinephrine by up to 530%, enhancing mental clarity and focus. Cold exposure is a key component of his recovery strategy, working synergistically with sauna sessions to optimize nervous system function and physical recovery. He emphasizes gradual adaptation, recommending starting with 60-90 seconds and gradually increasing duration.
While Joe Rogan's routine offers valuable insights, individual needs vary significantly. Adapt the principles to your lifestyle, starting with 1-2 practices (such as cold exposure or intermittent fasting) and gradually adding more elements. Consult healthcare providers before making major changes, especially regarding supplementation or fasting protocols. Focus on consistency with foundational habits like sleep, movement, and whole-food nutrition before optimizing advanced practices.
Joe Rogan typically wakes up between 5:00 AM and 10:00 AM, depending on his schedule and the time needed to achieve his minimum 8 hours of sleep. He emphasizes consistency in sleep-wake cycles to optimize circadian rhythm and daily performance, though his wake time varies based on when he recorded his podcast and other commitments.
Joe Rogan's morning routine includes a comprehensive supplement stack (NMN, NAD+, exogenous ketones, Vitamin D3, AG1, probiotics, Lion's Mane, MCT oil), followed by a 3-minute cold plunge and 100 pushups plus 100 bodyweight squats. This routine is designed to optimize cellular function, boost mental clarity, and prepare his body for intense training.
Joe Rogan follows a 16-hour intermittent fasting protocol with an 8-hour eating window (typically 12:00 PM - 8:00 PM). He eats two meals daily: the first after his workout consists of grass-fed beef or wild game with healthy fats and low-carb vegetables; the second evening meal maintains his ketogenic approach with similar nutrient-dense animal proteins and fats.
Joe Rogan's weekly workout structure includes 2 yoga sessions, 3 weight lifting sessions, and 2 additional training sessions. His daily routine includes Brazilian Jiu-Jitsu, kettlebell training (24kg kettlebells), bodyweight circuits (5 sets of 10 chin-ups, 20 dips, 10 L-pull-ups), weightlifting, and sauna sessions (25 minutes at 180°F) 4 times per week. He plans his workouts every Sunday.
Joe Rogan uses a comprehensive supplement stack including NMN (500 mg), NAD+, Resveratrol (250 mg), exogenous ketones, Vitamin D3 (5000 IU), K2 (100 mcg), AG1, probiotics, Onnit Earth Grown Nutrients, MCT oil, Lion's Mane, Shroom Tech Sport, Alpha Brain, New Mood, Theanine (100-200 mg), and Apigenin (50-100 mg). His choices are informed by expert guests like Dr. Rhonda Patrick and Dr. Andrew Huberman.
Joe Rogan prioritizes 8+ hours of quality sleep per night, with bedtime often around midnight and wake times ranging from 5:00 AM to 10:00 AM. He uses a Whoop device to track sleep quality and recovery metrics, adjusting his routine based on biometric feedback. He emphasizes that sleep quality is as important as quantity.
Joe Rogan uses a Whoop device to track sleep quality, heart rate variability, and recovery metrics. He plans his workouts every Sunday to structure his week. He also relies on a dedicated team to manage scheduling and logistics, allowing him to focus on high-impact activities like podcasting, comedy, and training.
Joe Rogan employs multiple stress management techniques including cold plunges (3 minutes daily), sauna sessions (25 minutes at 180°F, 4 times weekly), Brazilian Jiu-Jitsu training, reading, and evening supplements like New Mood, Theanine, and Apigenin. He emphasizes that pushing through mental resistance during cold and heat exposure builds psychological resilience.
Joe Rogan frequently shares book recommendations across various topics including personal development, business, health, and philosophy. He dedicates 2-3 hours most evenings to reading non-fiction, which he credits with keeping him curious and connected to the world. His podcast often features discussions of books that have influenced his thinking.
In 2024-2025, Joe Rogan's routine has been refined based on research and expert input. Key updates include clarification that his sauna sessions are 25 minutes at 180°F (not 15 minutes), addition of exogenous ketones and Lion's Mane to his supplement stack, incorporation of Shroom Tech Sport pre-workout supplement, and formalization of his weekly workout structure (2 yoga, 3 lifting, 2 additional sessions). He was named to the TIME100 list in April 2025.
Tools & Products Mentioned
Naturally referenced gear from the routine. Some links may be affiliate links.
Whoop Device
Shop →NMN + NAD+ Supplement
Shop →Resveratrol Supplement
Shop →Exogenous Ketones
Shop →Vitamin D3 + K2
Shop →AG1 (Athletic Greens)
Shop →Seed Probiotics
Shop →Onnit Earth Grown Nutrients
Shop →MCT Oil
Shop →Lion's Mane Mushroom
Shop →Shroom Tech Sport
Shop →Onnit Primal Kettlebells (24kg)
Shop →Onnit Alpha Brain Neuro Gummies
Shop →Onnit New Mood
Shop →Onnit Protein Blend
Shop →High-Quality Mattress and Pillow
Shop →Research Sources
Verified articles, interviews, and references used to build this routine.
- Joe Rogan's Supplement List (2024) | JRE Library https://jrelibrary.com/articles/joe-rogans-supplement-stack/
- Every Supplement in Joe Rogan's Stack - Hone Health https://honehealth.com/edge/joe-rogan-supplements/?srsltid=AfmBOopeQrl7PL7mpb7vmGj-EYuEdvd7DjNB7gI2xVzeLw0CBk0HLbpL
- Joe Rogan Supplements 2025: Full Supplement List and Daily Regimen https://omre.co/blogs/news/joe-rogan-supplement?srsltid=AfmBOoqh6rRM3QaVLYw60SY9v5PYY7QzRSASGz4ZDqGoU5nTXUJ5tQtH
- Inside Joe Rogan's TRT Regimen, Workout, and Diet Habits https://honehealth.com/edge/joe-rogan-trt-workout-diet-health-habits/?srsltid=AfmBOorsHV9yUq9GYOz7noPsvH3OfBKIyHr5j6AEeyHAv7NH632VNe1V
- I tried Joe Rogan's 2024 morning routine. Here is what I found out. https://thomashysselinckx.medium.com/i-tried-joe-rogans-2024-morning-routine-here-is-what-i-found-out-a627cfe9985a
- Joe Rogan's Favorite Products: Creatine Gummies, Books & Tools https://contactanycelebrity.com/cac/whats-in-your-bag-joe-rogan/
- Joe Rogan Daily Routine (2025) https://www.yourdailyway.com/routines/joe-rogan-daily-routine
- The Daily Routine of Joe Rogan - Hoplit https://www.hoplit.io/blog-post/the-daily-routine-of-joe-rogan
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