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55-Year-Old Joe Rogan Reveals Secret to His Fitness: Diet, Workout & Training Program

Published 11/14/2022, 12:31 PM EST

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At 55, Joe Rogan has an incredibly well-maintained body. The Veteran UFC commentator follows a healthy diet and exercise routine. Combined with that, he also endorses a health practice that boosts his heart rate to an insane level. The podcast host follows this technique each time he does an intensive workout session to improve results.

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We also delve into the diet plan followed by the host to maintain his fitness, followed by the intense workout sessions he engages in.


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Joe Rogan Workout principle

Max Lugavere is a renowned wellness journalist and filmmaker who joined Rogan on episode #1870 of The Joe Rogan Experience podcast. Lugavere shared a life-changing experience he had when dipping into the water right after a sauna session in Helsinki, Finland.

Rogan added that he practiced it to an intense degree by getting out of a sauna and dropping into a cold plunge.


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“I think it’s one of the most important things that I do and I do it right after cardio too, so it maintains my high heart rate.” shared Joe Rogan.

This technique is known as the ‘Hot sauna cold plunge’, which originates from Nordic cultures.

The JRE host added, “So like today, I did, I do a kettlebell workout and then I do the airdyne bike. So I go from the airdyne bike, right into the sauna.” and demonstrated the routine he follows after an intense sports activity.

He explained, “And I’m already sweating and exhausted and my heart started pounding as I get in there. And it’s 185 degrees. And my heart rate just stays compounding, stays pounding.”  He further explained how a hot sauna session keeps the heart pounding and increases blood flow.

The fitness enthusiast stated that the combination of the sauna and cold plunge majorly helped him improve his well-being. He admitted, “The one thing that’s shown to me to really have a benefit on the way I feel other than exercise. The way I just, my overall like, sense of wellbeing in my body is sauna and the cold plunge combination.”

The cold plunge right after the hot sauna releases adrenaline and endorphins. This sends an intense jolt through the body and makes it active. The mind is completely activated after this session and is in high-performance mode.

This is the secret workout principle that podcaster Joe Rogan follows to maintain his impressive fitness levels.

Joe Rogan Diet Program

The notable MMA analyst has strict control over his food intake. He has a great knowledge of the kind of foods that improve his health. Rogan frequently invites nutritionists and health experts onto his podcast to spread awareness on the matter.

Joe Rogan follows intermittent fasting and avoids carbohydrates in his food. The fasting lasts for as longs as 14 to 16 hours after his last meal in the evening. This is the reason behind his opting for a late-morning breakfast after his workout.


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A post shared by Joe Rogan (@joerogan)

The UFC commentators’ preferred dietary plan involves simple food that is free from refined sugar. His favorite food is meat and specifically Elk Meat. His diet includes eggs, vegetables, and jalapenos.

The Taekwondo personnel avoids breakfast due to intermittent fasting but has eggs after his first workout session. For lunch, he gorges on a small portion of Chicken Breast, quinoa, and Kale to give him energy. During snack time, the host likes to awaken his body with some healthy fruits, eggs, and oatmeal. For Dinner, Joe Rogan gorges on a filling portion of his favorite Elk meat served with some potatoes and jalapenos.

Apart from the regulars, he also enjoys mixing it up with some sourdough bread, Brown Rice, Kimchi, kombucha, and healthy green veggies such as broccoli.

The host explained his diet and said, “Healthy food, a lot of vegetables and a lot of game meat, mostly wild game.”

Joe Rogan Training Program

Joe Rogan enjoys maintaining his fitness levels. Constant exercise for the body helps him stay in good shape. Although his fitness helps in training for various Martial arts and Jiu-jitsu techniques. He tries to avoid physical confrontations in his day-to-day life.

Rather, Spotify’s biggest podcast host uses his techniques to improve his efficiency. To pump out more and more podcasts while being able to spend time with his loved ones.

Most of his training consists of weightlifting and cardio. But he also engages in MMA training and Yoga to balance his muscularity and flexibility.

Joe Rogan Workout Regimen

The Veteran commentator loves hitting the gym about 3-4 days a week. Rogan loves to do weightlifting activities, such as

  • Dumbbells
  • Kettlebells
  • Barbell & Squat Rack
  • Mace
  • Battle Ropes
  • Pull-up Bar

After engaging in these activities, he uses his secret technique of the hot and cold plunge technique, mentioned earlier, to gain a boost.


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A post shared by Joe Rogan (@joerogan)

The host frequently spars with fellow enthusiasts of Jiu-jitsu, Kickboxing, and Muay-Thai. These activities train the mind as much as the body. Blocking, evading and grappling techniques are strategic moves that rely on creative thinking and also improve stamina.

He also practices alone to perfect his craft and understand each move.


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Yoga is another essential exercise for the body and mind. Practicing Yoga is a non-negotiable for the fitness enthusiast. It helps in decreasing stress levels, maintaining heart health, and providing flexibility.

Joe Rogan also enjoys going on long runs with his canine friend, Marshall Rogan. This cardiovascular activity also helps in regulating blood levels, and oxygen levels. The host feels the most comfortable when he’s out in nature during long runs. But he also makes sure to keep a knife on him, in case a grizzly bear decides to pay a visit.

So that sums up Joe Rogan’s workout regimen, diet routine, and his special technique of hot sauna and cold plunge.


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Written by:

Vulligundam Ruthwik


One take at a time

Vulligundam Ruthwik is a UFC author at EssentiallySports. Ruthwik has completed his Mass Communication and Journalism from St. Joseph’s in Hyderabad.
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Edited by:

Jayant Chhabra