Joe Rogan Diet – The Super Powered Diet That Keeps Him Ripped!

Wednesday 10th April 2024

Joe Rogan is one badass dude.

Joe Rogan

The ex fear factor presenter, black belt jiu-jitsu fighter, comedian and UFC commentator is certainly a multi-talented personality.

Love him or hate him, Joe Rogan is certainly well informed when it comes to diet, mindset and health and fitness.

One of the main past times that I follow him on, is his show, the Joe Rogan Experience. In this podcast, there are numerous episodes where he discusses diet, nutrition and fitness with experts.

The list is varied from vegans, nutritionists, athletes, and alternative personalities who all reveal their daily diet, training and health practices.

People like Dr. Ronda Patrick, Brendan Shaub, and Mike Sisson, have all appeared on the Joe Rogan Experience.

From viewing countless podcasts and social media updates, Joe Rogan’s diet revolves around the following:

  • Keto diet
  • Primal Blueprint
  • Intermittent Fasting
  • Supplements high in multivitamins, noo-tropics, and probiotics.
  • A strong diet philosophy

Joe Rogan Protein?

For protein, his diet consists of lots of wild game.

This is one of many Instagram pics of him eating meals that contain elk meat and healthy greens/fats.

View this post on Instagram


Axis deer meat. Delicious, free range and wild. Courtesy of my @hoytbowhunting Pro Defiant. #healthyasfuck #nock2fork

A post shared by Joe Rogan (@joerogan) on

From Podcast: “I’ve been on this kick for a few months where I just eat kimchi and elk 3 to 4 times a week.”

Elk is a “super athlete” according to Joe. The same way that Salmon is super fish. Salmons are a super fish loaded with healthy fats and nutrients. Whereas salmons swim upstream all day, pushing themselves to survive, escaping from the paws of bears, the same push for survival is seen with elks.

Elk is something “hustling.”

Elks are out there surviving and running from wolves with spears growing out their heads. “You feel like your eating their DNA.”

No wonder why Joe says he feels like a superstar every time he wakes up in the morning. Its that elk meat pushing him up to tackle the day.

Meat and Greens Healthy?

 If it works for Joe why not keep it up. His body reacts great to greens and elk protein.

 The benefit of game meat is clearly huge. You feel supercharged and are getting all the benefit from an animal that is primed for survival. Packed in protein and low in fat and calories. Elk meat is a certainly a super powered food.

Daily Diet 

In terms of carbs he has very little to no carbs and zero sugar. Essentially a no bullshit diet that doesn’t include anything unhealthy to the body.

According to Joe, carbs are terrible for you. “If you have a trainer telling you to eat bread then get a new trainer. When I eliminated most of that stuff from my diet. The midday nap desire went right away.”

This is likely down to the sugar spike from carbs. Carbs raises sugar level only fall them to come crashing down which explains how you can be tired after a carb binge.

Joe also stays away from anything processed or sugary.

This means no nitrates, pepperoni, sugars, sauces, and fucking salami sandwiches , coca cola, and corn syrup. Don’t allow these into your diet!

From Podcast:

“The diet is pretty strict in terms of no bread, very few carbs, no sugar, no bullshit. Healthy food, a lot of vegetables and a lot of game meat, mostly wild game.

“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.

I’m changing my oil, I’m changing my spark plugs and I’m making sure that it’s operating. It’s not going to be perfect but I know that I’ve done my best to keep it operating to the best it can.”

Intermittent Fasting 

Joe Rogan is also a great fan of intermittent fasting.

 “I’ve been putting myself into an 8-hour feeding window and 16-hour fasting window every day.”

“When I eat dinner, 16 hours later that’s when my first meal comes. I can have coffee in the morning but no significant calories. Just some liquid, something like that.”

He goes on to state that fasting will take some getting used to in the beginning. In the morning you will be slightly hungry. However, the longer you do it, those hunger pans will start to disappear.

Joe very rarely has breakfast while fasting and if he does, its something like a coffee.

Essentially fasting follows off the belief that the western diet is not a natural way of eating. You do not need 3 meals a day to be healthy and productive. Back at the beginning of times, humans never used to eat 3 meals in the morning, noon, and evening. We instead ate intuitively, when we felt like it.

Why Intermittent Fasting Works..

The bad part about western diet and 3 meals, is the body never gets to realize when it’s done. Never gets to process nutrition.

Ultimately, the body needs a break from constantly processing food. Overall efficiency and effectiveness of the body are increased when you fast every day. Fasting is great for restoring the gut and letting the body recover and do its job of digesting.

“Only the western part of world do we eat like we do. Some other cultures don’t know when next meal will come.”

In conclusion, Joe loves to fast. He has gone on recent intermittent fasting for 5 months during this video. He trains in a fasted state in the morning. Either doing yoga or running. Afternoon sessions are geared towards weight lifting.


 Joe Rogan gets lots of his vitamins and plenty of nutrition advice from the credible Dr Ronda Patrick. She has appeared on his show multiple times, talking about supplementation, health tips, and latest research in the health and fitness industry.

If you want a clear look at the type of vitamins he stacks up on, see his youtube video:

Joe’s kitchen is stacked full of supplements and vitamins. Clearly, they form a large part of his diet. Although this video is back in 2014, I know he has not really changed his supplement stack much. Especially, since I know he still takes fish oil and nootropics, and multivitamins.

That’s his secret to staying so sharp and witty on his podcasts!

Joe Rogan takes the below supplements:

Supplements And Vitamins
Joe Rogan takes the below supplements:

In addition, Joe Rogan has also been seen with the below:

What Is The Primal Blueprint?…Fan or Not??

Joe Rogan also has talked frequently about following a book called the Primal Blue Print. See this twitter post.

Primal Blueprint is a diet based around eating healthy fats and proteins while having zero to no carbs, and removing sugars and saturated fats.

It essentially goes back to the primal way of living. This is how humans lived in the beginning of time.

Upon following the program, your body will learn to burn fat instead of carbs. This is what our bodies are naturally designed to do. Fat burns slowly and can be stored as an endless supply.

Fat is also the perfect source of energy to help you survive.

Another goal from following the primal way of living is to help re-program your genes:

Genes “express” themselves in different ways according to information gathered from our environment, our food, and our behaviors. They “turn on” or “turn off” in response to these environmental signals.

Our genes are a representation of what we eat, our exercise, our location and the external stressors of life. Consequently, eating the right foods and doing activities that maximize our health, will lead to the best gene optimization.

What Foods Will Joe Be Having On Primal?

So essentially Joe Rogan will be having foods like meat and fish, vegetables, complex carbs, nuts and fruit.

In addition, good fat is also ok while on the primal blueprint. This includes the healthy fat found in dairy, eggs, coconut, olive oil, nuts and grass fed butter.

Foods like processed oils, alcohol, sugar, and grains are foods to avoid.

Grains are completely unnecessary in our diet. Not only do they raise glucose levels and cause sugar spikes but they also contain gluten. Gluten can be hard to digest, bad for gut health and lower mineral absorption.

Primal Blue Print Any Good For You? 

I believe the primal blueprint is a healthy diet.

The only downside I would say is eating dairy, specifically milk and butter. I have never been a fan of dairy due to complications it can cause when being digested.

For example, dairy contains lactose which some people find hard digesting. Research showed that 75% of the world is lactose intolerant.

Naturally, humans stop producing significant levels of lactase which is the enzyme used to digest lactose (sugar in milk) between the ages of two and five.

So I believe it’s not naturally in our genetic makeup to process dairy when we get older.

Likewise, dairy foods like butter are fatty and can clog up arteries. As with anything, know your limits. Don’t have too much dairy products because Primal Blueprint says it’s ok.

So instead of dairy fats and produce, you could substitute with lactose-free alternatives.

For example, coconut milk, almond milk and sticking to nuts and unprocessed oils are all good alternatives to fats from dairy. Likewise, if you do go for dairy, go for kefir (Goats milk), or low-fat yogurts with high amounts of probiotics.

You can check out the price of primal here where Amazon also gives tons of reviews.

Joe Rogan on the Keto Diet?

A couple of videos and social media posts show Joe following the Keto diet.

Keto Diet is similar to Primal Blueprint. It is carb restrictive and higher in protein and healthy fats.

The main goal of ketosis is to put your body into fat burning mode by forcing your body to burn fat over carbohydrates. Consequently, eating the below healthy fats is ok on the Keto diet:

  • Cheese
  • Yogurt,
  • Butter
  • Low Carb Vegetables
  • Meat
  • Seafood

So a dinner of steak and avocado would be perfect for the Keto diet. Ultimately, the avocado provides healthy fats while the organic grass-fed meat provides a great source of protein.

However, don’t believe his diet is all squeaky clean. Joe Rogan is a normal person so does go “off the rails.” every now and again.

For example, he would occasionally cheat on pasta and bread. In one episode while following the Keto diet, he went out on a binge and had a burger, milkshake, and greasy Mexican. Low and behold he felt like crap afterward.

Guess he is human after all ;).

My opinion.

I like the Keto diet! However, all the red meat, and fats are sometimes not as good as I think they are said to be. Plant-based, and lean meats like fish is what I normally stick to.

Grass-fed butter and shoving yourself down with cheese and dairy doesn’t sound too good for my skin or health either. That is why you have to apply common sense and do everything in moderation.

Food List for Joe Rogan

Here is an example list of foods following Keto and Primal blueprint that Joe Rogan would be taking.


  • Elk Meat
  • Seafood
  • Eggs
  • Chia seeds
  • Sunflower seeds


  • Spinach
  • Lettuce
  • Broccoli
  • Celery
  • Cucumber
  • Kale


  • Apples
  • Blueberries
  • Banana
  • Oranges
  • Grapes


  • Pistachios
  • Almonds
  • Avocado
  • Cashews
  • Grass Fed Butter
  • Coconut Oil
  • Greek Yogurt
  • Kefir (Goats Milk)


  • Kombucha
  • Tea
  • Coconut water

You Are What You Eat!!

Joe’s mentality towards his diet is you are what you eat.

“If you change the way you eat you change the energy you have. It will change your ambition, your potential. So many things it will change.”

Consequently, the power of your diet extends beyond purely health but to mentality and energy.

“If you eat cake all day, eventually all your tissue will be made of cake.

Building your body with these materials. If you eat cake all the time that’s what your uses all the time to make cells and that’s what it uses to grow.”

What we are today is all the nutrients what you take in. Can only create a good body if you have good vitamins.

Won’t happen immediately. Takes time to build a strong body and health system.

Essentially, I get the vibe that Joe really takes care of his diet and body. In one podcast, he was talking how some people feel depressed and they are idiots because of eating crap. If there smoking cigarettes, drinking all the time and having crap food, its no wonder you going to feel depressed, lack of energy and awful.

 I love how he has a very level head when it comes to diet. Ultimately, you have to use common sense and seek the truth about what really works and what doesn’t.

Building The Correct Diet Habits 

 I believe one of the greatest strengths about Joe is his mentality towards becoming the best version of himself.

Whenever anyone sets out on a lifestyle change they have to go about it thinking about the long term.

He preaches discipline and being committed to a life-changing practice.

I like what he says about removing the B**ch from you. We all have our demons and its about becoming a strong person with an unbreakable mind set.

Diet and fitness is all about discipline and drive.

“Guys like the rock, David Goggins. These guys are the role models for young people to look up to.” They are strong characters with the drive and determination to achieve their goals.

Ultimately in the path to success, you have to build good habits, small steps at a time.

In Summary

Joe primarily follows the keto diet and primal blueprint. There are lots of common themes with both these diets. Number 1 is that they are all very low in carb and high in healthy fats and proteins.

Joe Rogan’s protein preference is for elk meat which he even hunts and kills himself.

His diet also consists of a wide variety of supplements that range from brain boosting nootropics to fish oils, multi-vitamins and probiotics.

His ability to get the physique and health he desires is all down to his mentality towards nutrition.

Essentially your body is a temple and what you put in will impact your health, energy, and mind.

I would definitely recommend the Primal Blueprint or keto diet. His supplement choice is also great for keeping your body and brain functioning to optimal ability.

The only concern I have with Joe Rogan’s diet is over the number of fats you can eat. I would suggest being aware not to eat too much dairy and slabs of butter because keto or primal blueprint deems it to be “healthy.”

I know my body and skin react horribly to dairy and butter. So I would recommend replacing these with dairy free options.

Check Primal Blueprint and Keto Diet Out Below:

primal blueprint Joe Rogan



Check out Joe Rogan’s powerful supplements On Amazon: 

Fish Oil (See Price on Amazon)
Omega 3s and 6’s. (See Price on Amazon)
Alpha Brain (See Price on Amazon)
Onnit Protein Bites (See Price on Amazon)
Kombucha (See Price on Amazon)
Multi-vitamins. Athletic Pure Pack (See Price on Amazon)

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