joe
rogan
a cold plunge first thing every morning, kettlebell circuits and a sled, the sauna at 189°F, wild game, and a daily stack of basic vitamins and fish oil.
in his own words on The Joe Rogan Experience and the JRE MMA Show, 2017 to 2024: episodes with Judd Apatow, Dr. Rhonda Patrick, Khalil Rountree, David Goggins, Mark Greaney and the Sober October crew.
what joe uses.
stack as of may 2020
what joe eats.
- morningfastedwater + himalayan salt + lemon
fasting 14–16 hours; sometimes cayenne or apple cider vinegar in the water (2018).
2·’18 - coffeesome dayscoffee or nitro cold brew
“not always, but i like it” (2018).
2·’18 - dinner3–4 nights a weekelk + kimchi
his kick for months in 2018; mostly wild game (2017).
2·’181·’17
joe’s day.
- First thingInto the cold plunge
he gets in the cold plunge first thing every morning, every day.
cold & heatrecovery - Straight afterPlunge first, then train
in late 2022 he switched to plunging before he trains, with no mornings off, instead of easing in on the bike and the jump rope.
cold & heatfitness - Fasted
- Morning
- Every Sunday
- Twice a weekThe kettlebell circuit
cold plunge, then 20 squats and 20 push-ups at a time up to 100 of each; 70 lb kettlebells for three sets of 10 per arm of swings, presses, windmills and renegade rows; a sled pushed and pulled about 35 m, three times; then tabatas on the heavy bag, 20 seconds on and 10 off.
fitness - When he canKickboxing and jiu-jitsu
worked in around the scheduled sessions.
fitness - DailyBasic vitamins every day
a multivitamin, probiotics, vitamin B12 and vitamin D, every day.
nutrition - Daily5,000 IU of vitamin D
in 2020 he said he was taking 5,000 IU a day, because of Dr. Rhonda Patrick.
nutrition - DailyFish oil by the spoonful
carlson’s liquid fish oil from the bottle, three tablespoons.
nutrition - Most daysSauna, ice, sauna
20 minutes in the sauna at 189°F, three minutes in the ice bath, then another 15 in the sauna.
cold & heatrecovery - Before a podcastHeat and cold to clear his head
he likes the sauna and cold plunge before a podcast.
focuscold & heat
- DinnerWild game, few carbs
no bread, very few carbs and no sugar; a lot of vegetables and a lot of meat, mostly wild game.
nutrition - 3–4 nights a weekElk and kimchi
in 2018 he’d been on a months-long kick of eating kimchi and elk three or four times a week.
nutrition
- At nightSauna and plunge back to back
done back to back at night, the sauna and cold plunge drain him and he sleeps better.
sleepcold & heat
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more routines.
patrick bet-david
up by 4:45 for email, affirmations and weights, three workouts a week since he was 14, no coffee since 25, and Sunday nights spent planning the week.
see the habits
george heaton
a 4:30 workout, sauna and an ice-cold shower, the same meals at the same times every day, salt before long runs and ready for bed by 8.
see the habitsSources (8)
- JRE Clips — Joe Rogan describes his workout program to Judd Apatow (from JRE #978, Jun 22, 2017)
- JRE Clips — Joe Rogan’s morning routine (YouTube, Jun 5, 2018)
- Joe Rogan Experience #1178 — Dr. Rhonda Patrick (Oct 2, 2018; fish oil at 43:00)
- Joe Rogan Experience #1474 — Dr. Rhonda Patrick (May 14, 2020; vitamin D at 31:00)
- JRE MMA Show #124 with Khalil Rountree (May 3, 2022; sauna and ice bath at 2:07)
- Joe Rogan Experience #1906 — David Goggins (Dec 6, 2022; cold plunge before training at 2:05:00)
- Joe Rogan Experience #1942 — Mark Greaney (Feb 16, 2023; cold plunge at 2:15:00)
- Joe Rogan Experience #2093 — Sober October Crew (Jan 26, 2024; his workout at 1:49:00)
Last checked 19 Oct 2026.
Photo courtesy of The White House, via Wikimedia Commons (cropped, resized, colour-adjusted). All image credits.
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