Joe Rogan’s Diet & Workout Routine: What You Can Learn (and Skip)

Joe Rogan is more than just the voice behind the world’s most downloaded podcast. At 57, he’s a walking billboard for high-performance aging—thanks to a disciplined mix of testosterone replacement therapy (TRT), a meat-heavy diet, and a training regimen that blends kettlebells with cold plunges and Brazilian jiu-jitsu.

If you’re on TRT or considering it, Rogan’s approach offers both inspiration and cautionary tales. Here’s what you can learn—and what to skip.

🥩 Diet: Carnivore, Intermittent Fasting & Wild Game

Rogan’s diet is as primal as it gets. He follows a carnivore-style plan, focusing on wild game like elk, bison, and moose, often hunted himself. He also practices intermittent fasting, typically skipping breakfast and eating within an 8-hour window.

“No bread, very few carbs, no sugar, no bulls**t,” Rogan says.

While he reports benefits like reduced inflammation and improved energy, experts caution that such restrictive diets may lead to nutritional deficiencies and other health risks (nypost.com).

AlphaMD Takeaway: A high-protein, low-carb diet can support fat loss and muscle maintenance on TRT, but balance is key. Incorporate a variety of nutrient-rich foods to ensure overall health.

🏋️‍♂️ Workout: Strength, Mobility & Martial Arts

Rogan’s fitness routine is diverse and intense:

• Weightlifting: Follows the Pavel Tsatsouline protocol—performing fewer reps with perfect form to avoid overtraining.
• Kettlebell Circuits: Includes swings, presses, windmills, and renegade rows.
• Martial Arts: Regular practice of Brazilian jiu-jitsu and Muay Thai.
• Hot Yoga: Enhances flexibility and recovery.
• Cardio: Utilizes equipment like the VersaClimber and Rogue Echo Bike for endurance training.

AlphaMD Takeaway: Consistency and variety in training support the benefits of TRT. Incorporate strength, mobility, and cardiovascular exercises for optimal results.

💉 TRT & Recovery: Hormone Optimization & Recovery Protocols

Rogan openly discusses his use of TRT, administering testosterone injections every three days to maintain stable hormone levels (fastlifehacks.com). He also incorporates recovery practices like sauna sessions, cold plunges, and supplementation with vitamin D, omega-3s, and creatine.

AlphaMD Takeaway: Regular monitoring and a comprehensive recovery plan are essential components of effective TRT therapy.

⚠️ What to Watch Out For

While Rogan’s regimen is effective for him, it may not be suitable for everyone. Extreme diets and training routines can pose health risks if not properly managed. Always consult with healthcare professionals before making significant lifestyle changes.

🧭 Final Thoughts

Joe Rogan exemplifies how discipline and a holistic approach to health can lead to impressive results. However, individual needs vary. At AlphaMD, we provide personalized TRT plans that consider your unique health profile and goals.

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