Joe Rogan’s daily routine is legendary in the fitness world. Known for his intense workouts, carnivore diet, and cutting-edge recovery practices, his regimen is built for peak performance.
But how does it feel to live like Rogan for a week? One YouTuber took on the challenge, documenting every cold plunge, sparring session, and steak-filled meal to see what this extreme lifestyle could do for his mind and body.
Here’s what happened when he trained, ate, and recovered like Joe Rogan for seven days.
Jump to:
- What Does Joe Rogan’s Daily Routine Include?
- A Carnivore Diet: Meat, Eggs, and More Meat
- Supplements: The Secret Weapon
- Martial Arts Training: Muay Thai and Brazilian Jiu-Jitsu
- Recovery Days: Hot Yoga and Sensory Deprivation
- The Final Test: Hill Sprints
- The Results: What Changed in Just One Week?
- Key Takeaways: Is Rogan’s Routine Right for You?
What Does Joe Rogan’s Daily Routine Include?
Rogan’s routine is designed to maximize physical and mental toughness. Each morning begins with a cold plunge—a three-minute immersion in 34°F water. While painful, Rogan swears by its ability to build resilience and set a tone for the day.
After thawing out, it’s time for a full-body workout. His warm-up includes 100 squats and push-ups, followed by strength-focused kettlebell exercises, cardio bursts with sled pushes, and high-intensity sprints on the assault bike.
Post-workout, Rogan prioritizes recovery with a 20-minute sauna session at 190°F to help detoxify the body and aid muscle recovery.
A Carnivore Diet: Meat, Eggs, and More Meat
Rogan’s diet is as intense as his training. He follows a strict carnivore meal plan, consuming only animal-based foods like wild-caught elk, venison, and farm-fresh eggs.
This high-protein, zero-carb diet promises nutrient density, with higher levels of protein, vitamins, and minerals than standard meat cuts. However, the YouTuber struggled with fatigue and hunger due to the lack of carbohydrates.
Supplements: The Secret Weapon
To support his demanding routine, Rogan uses supplements to enhance recovery and performance. His daily stack includes:
- Glucosamine: To support joint health.
- Omega-3 fatty acids: For reducing inflammation and improving heart health.
- MCT Oil: A quick energy source that promotes fat loss.
- Creatine: To boost muscle performance and recovery.
Martial Arts Training: Muay Thai and Brazilian Jiu-Jitsu
Rogan’s routine isn’t just about traditional strength training—it incorporates martial arts as well. The YouTuber participated in Muay Thai sparring sessions, practicing kicks and punches under the guidance of professional coaches.
He also took on Brazilian Jiu-Jitsu, drilling grappling techniques and submissions. Sparring against seasoned practitioners revealed the physical and mental endurance required to excel in this sport.
Recovery Days: Hot Yoga and Sensory Deprivation
While the training was grueling, Rogan’s recovery methods were just as demanding. A session of hot yoga in a 100°F room challenged flexibility, endurance, and patience, while a 90-minute float in a sensory deprivation tank helped the YouTuber calm his mind and achieve a deep state of relaxation.
The Final Test: Hill Sprints
For his last workout of the week, the YouTuber took on Rogan’s infamous hill sprints, a challenging form of cardio designed to build explosive power and mental resilience. Running two miles uphill pushed him to his limits, but by day seven, he felt stronger and more capable than ever.
The Results: What Changed in Just One Week?
By the end of the challenge, the YouTuber had dropped from 164 lbs to 160.3 lbs, losing 4.6 pounds in just seven days. His physique showed noticeable improvements in muscle tone, particularly in his core, despite the short timeframe.
Mentally, he felt more disciplined and resilient, crediting Rogan’s focus on embracing discomfort and building mental toughness. However, the low-calorie diet and demanding workouts left him exhausted by the end of the week.
Key Takeaways: Is Rogan’s Routine Right for You?
Joe Rogan’s routine is a masterclass in balancing physical fitness, mental strength, and recovery. While it delivers noticeable results, it’s not for the faint of heart. The level of dedication required—from freezing cold plunges to carb-free meals—is significant.
For those ready to push their limits, Rogan’s routine offers valuable lessons: embrace discomfort, prioritize recovery, and fuel your body with nutrient-dense foods. However, modifying the plan to suit your fitness level and dietary needs may make it more sustainable for everyday life.
Would you be willing to try a week of living like Joe Rogan? Let us know how you’d adapt his regimen to fit your lifestyle!
