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Joe Rogan's TRT Regimen, Workout Plan, and Diet: A Comprehensive Guide

Written by

Science & Humans

Medically approved by

Maria Jacob

Last updated

Wednesday, July 5, 2023

Joe Rogan's TRT Regimen, Workout Plan, and Diet: A Comprehensive Guide

Joe Rogan is a well-known figure in the entertainment industry, starting his career as a stand-up comedian and later branching into television and podcasting (1). However, he is also recognized for his dedication to fitness and health, which has led many to wonder about his workout plan and diet. In particular, people are curious about his use of testosterone replacement therapy (TRT) and how it contributes to his overall fitness.

At 55, Joe Rogan is in excellent physical shape and has maintained a muscular physique throughout his career (1). He has been open about his use of TRT, which is a medical treatment that involves the administration of testosterone to replace what the body is no longer producing. Rogan has stated that he began using TRT because his testosterone levels were low, which has helped him maintain his energy levels and muscle mass (2). However, there has been some controversy surrounding the use of TRT in professional sports, and some have questioned whether it is appropriate for non-athletes like Rogan to use it.

Joe Rogan's TRT Regimen


What is TRT?

TRT stands for Testosterone Replacement Therapy, a medical treatment used to increase testosterone levels in men with low testosterone levels. Testosterone is a vital hormone in male development, muscle growth, bone density, and sex drive. As men age, their testosterone levels may decrease, leading to various symptoms, including fatigue, decreased libido, and muscle weakness.

Joe Rogan's TRT Protocol

Joe Rogan, a popular podcast host and avid martial artist, has been open about using TRT. He has stated that he started using TRT in his late 30s due to low testosterone levels and has used it for over a decade (2). Rogan has also mentioned that he works with a doctor to monitor his testosterone levels and adjust his dosage accordingly.

In a podcast episode, Rogan revealed that his TRT protocol consists of a testosterone injection every two weeks (3). He also mentioned taking other supplements, such as vitamin D and omega-3 fatty acids, to support his overall health.

Benefits and Risks of TRT

TRT can benefit men with low testosterone levels, including increased energy, improved mood, and increased muscle mass. However, TRT also has risks, including an increased risk of blood clots and prostate cancer. Working with a qualified healthcare provider to determine if TRT is right for you and to monitor your testosterone levels and overall health while on the treatment is essential.

Overall, Joe Rogan's TRT regimen is a personal choice that he has found beneficial for his health and fitness goals(1,2). However, it is important to note that TRT is not a one-size-fits-all solution and should only be used under the guidance of a qualified healthcare provider.



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Workout Plan


Overview of Joe Rogan's Workout Plan

Joe Rogan is known for his intense workout regimen that combines various exercises and techniques to improve his overall fitness and health (1). His workout plan includes a mix of martial arts, weightlifting, cardio, and functional strength training (4). Rogan believes in the importance of maintaining good posture and flexibility, which is why he incorporates yoga and stretching into his workout routine. He also emphasizes the importance of recovery and rest days to allow his body to heal and avoid injury (1,3,4).

Exercises and Techniques

One of the key components of Rogan's workout plan is his dedication to martial arts (4). He has trained in Brazilian Jiu-Jitsu, kickboxing, taekwondo, and other forms of martial arts for several years. Rogan believes that martial arts improve not only physical fitness but also mental strength and discipline.

In addition to martial arts, Rogan also incorporates weightlifting into his workout routine (4). He uses dumbbells, barbells, and other weightlifting equipment to build muscle and improve strength. Rogan also uses functional training techniques, such as battle ropes, mace, and heavy bag work, to improve his overall fitness and strength.

Joe Rogan's Workout Routine

A good workout routine can help to boost testosterone in males, and while increase muscle and decreasing fat. Rogan's workout routine varies depending on his schedule and goals. However, he typically works out for 5-6 days a week for 2-3 hours per session. He also incorporates cardio into his routine, such as running and cycling, to improve his endurance.

Here is an example of Joe Rogan's workout routine:


Day Workout
Monday Brazilian Jiu-Jitsu and weightlifting
Tuesday Kickboxing and heavy bag work
Wednesday Rest day
Thursday Taekwondo and functional strength training
Friday Yoga and cardio
Saturday Weightlifting and functional strength training
Sunday Rest day


Overall, Joe Rogan's workout plan combines various exercises and techniques that emphasize martial arts, weightlifting, and functional strength training (1,4). He also emphasizes the importance of recovery and rest days to avoid injury and improve overall health and fitness.



Overview of Joe Rogan's Diet

Joe Rogan is known for his healthy and balanced diet, which focuses on nutrient-dense food groups such as vegetables, meat, fish, eggs, and fruit (1). THe avoids processed and sugary foods and follows a primarily ketogenic diet. Joe Rogan also follows a carnivore diet, which involves eating only meat for a month.

Food Groups and Macronutrients

Joe Rogan's diet is rich in vegetables, particularly green vegetables like kale. He also eats a lot of wild game, including elk meat, which is high in protein and low in fat (1). Joe Rogan's diet is also rich in healthy fats, such as avocado, which is a good source of monounsaturated fats. He includes fish in his diet for omega-3 fatty acids and eggs for protein.

Joe Rogan's diet is low in carbohydrates, with a focus on healthy fats and protein (1). He also avoids sugar and processed foods, which can lead to inflammation and other health problems (5).

Joe Rogan's Favorite Foods and Recipes

Joe Rogan's favorite foods include wild game, salmon, eggs, avocado, asparagus, broccoli, jalapenos, morel mushrooms, chili mangoes, and kimchi (1). He often shares his favorite recipes on his podcast, including a recipe for elk meat chili and a recipe for kale chips.



Overview of Joe Rogan's Supplement Regimen and Favourite Supplements

There are many natural supplements that can help to increase testosterone independent of TRT. Joe Rogan is known for his commitment to health and fitness, and a big part of that is his supplement regimen (1 3,4). He has mentioned on his podcast that he takes a variety of supplements to support his overall health and performance.

One of the key supplements in Rogan's regimen is fish oil (1,3). He has spoken about the benefits of omega-3 fatty acids for reducing inflammation and supporting brain health. He also takes a probiotic supplement to support gut health and immune function.

Rogan is a big fan of Onnit supplements, a brand he promoted on his podcas (6). He mentioned using their Alpha Brain nootropic supplement, designed to support cognitive function and focus. He has also spoken about using their Total Gut Health supplement, which contains probiotics, prebiotics, and digestive enzymes to support gut health.

In addition to these supplements, Rogan takes a multivitamin, coconut water for hydration, and vitamin B12 for energy (7). He has also mentioned using glucosamine and chondroitin to support joint health.

Another favorite of Rogan's is creatine, which he has spoken about using for its performance-enhancing benefits (7). He has also mentioned using kombucha as a source of probiotics and lion's mane mushroom as a nootropic.

Rogan has also mentioned using supplements that are part of the Pavel Tsatsouline protocol, including magnesium and vitamin D (7). These supplements are designed to support strength and performance.

Rogan's supplement regimen is focused on supporting his overall health and performance, emphasising cognitive function, gut health, and joint health. While he takes a variety of supplements, he has mentioned that he believes in using them in conjunction with a healthy diet and exercise routine.



1. Osborne J. Joe Rogan’s Diet & Workout Plan. Many of Many, https://manofmany.com/lifestyle/fitness/joe-rogans-diet-workout-plan (2019, accessed June 26, 2023).

2. Gala ZV. 55-Year-Old Joe Rogan Feels HRT Changed His Body Completely - “I Don’t Need More Testosterone” - Sportsmanor. Sportsmanor, https://www.sportsmanor.com/ufc-55-year-old-joe-rogan-feels-hrt-changed-his-body-completely-i-dont-need-more-testosterone/ (2023).

3. Rogan, J. (Host). (2021, February 24). Joe Rogan Experience #1614 - Michael Hunter [Audio podcast episode]. In Joe Rogan Experience. Spotify. https://open.spotify.com/episode/6v7zq9J7QFb8QJZLsMKGwL?si=7d1f7f1e7b2c4d6f

4.Joe Rogan’s Workout Routine, Diet Plan & Supplements. Total Shape, https://totalshape.com/fitness/joe-rogan-workout-diet/ (2023).

5. DiNicolantonio JJ, Lucan SC, O’Keefe JH. The evidence for saturated fat and for sugar related to coronary heart disease. Progress in cardiovascular diseases. 2016 Mar 1;58(5):464-72. https://doi.org/10.1016/j.pcad.2015.11.006.

6. Onnit As Endorsed by Joe Rogan. Fat Burners Only, https://www.fatburnersonly.com.au/content/onnit-endorsed-by-joe-rogan (accessed June 26, 2023).

7. Harding R. Joe Rogan’s Supplement Stack Is as Controversial as His Opinions. Hone Health, https://honehealth.com/edge/health/joe-rogan-supplements/ (2023).

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