Joe Rogan’s Daily Routine

• 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.

• Essential Vitamins: Every day, Rogan takes vitamin D and vitamin B12, alongside multivitamins and probiotics, to lay the foundation for good health.
• Shroom Tech Sport: For that extra kick of energy and endurance.
• Fish Oil & Omega 3 & 6: To support heart health and cognitive function.
• MCT Oil: For a quick, efficient source of energy.
• Glucosamine Chondroitin: To aid in joint health and mobility.
• Creatine: For muscle growth and performance.
• Spirulina & Chlorella: Superfoods that pack a punch of nutrients.
• Alpha Brain by Onnit: To enhance focus and cognitive function.

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

• 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.

• 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.

“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

• 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

• 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.

• 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.

• 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

• 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.

“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

• Regular Sessions: Joe Rogan engages in barrel sauna use 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 sauna, he often listens to audiobooks or guided meditation exercises through his AirPods.

• 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.

• 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.

• 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.

• 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.

• 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.

• 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.

• 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.

• 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.

• 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.

• 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.

• https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat
• https://www.menshealth.com/nutrition/a38708786/joe-rogan-carnivore-diet/
• https://www.health.harvard.edu/blog/sauna-use-linked-longer-life-fewer-fatal-heart-problems-201502257755
• https://www.sciencedaily.com/releases/2015/02/150223122602.htm
• https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise
• https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156