Daily Routines

Joe Rogan: Daily Routine

On Daily Routines, we profile successful leaders, entrepreneurs, artists, executives and athletes to explore their routines, schedules, habits and day in the life.

Standup comedian. UFC commentator. Host of one of the biggest podcasts in the world. It’s safe to say that Joe Rogan is someone who juggles many jobs, interests and hobbies.

When he’s not up on stage cracking jokes, or providing colour commentary for the latest UFC fights, or riffing with friends on his podcast, you might catch Rogan hunting for game meat, doing BJJ, practicing his archery, getting some cryotherapy, or letting his mind wander in his floatation tank.

Everything we do or try to do, we try to do a better version of it all the time. We’re constantly looking to improve. It’s a big part of being a human being.

How Joe Rogan Went From UFC Announcer to 21st-Century Timothy Leary | Rolling Stone

At 52 years old, Rogan hasn’t lost a step and moves with the passion and energy of a much younger man. Much of this can be attributed to his extreme dedication to keeping his mind and body performing at a high level at all times.

For someone who manages to successfully juggle several jobs — he’s been with the UFC since 1997, released 10 comedy specials and The Joe Rogan Experience recently signed a $100 million deal with Spotify — Rogan’s daily routine is what keeps him performing at the highest level.

In 2015, Rolling Stone documented a day in the life of Rogan’s life, which saw the comedian filming himself over the course of several busy days. Writer James Montgomery notes on Rogan’s routine, “From his early morning workouts to his late-night comedy sets, Rogan makes use of every minute of the day, and then finds a way to squeeze even more out of each moment.”

While Rogan’s multiple jobs has him on the road — travelling across the country to cover fights or performing comedy routines — there are two anchors to his sustained success over the decades, diet and exercise.

On an episode of The Joe Rogan Experience, he discussed his routine and thinking behind his diet and exercise, revealing that he mapped the entire week every Sunday, “I schedule my workouts every Sunday. I schedule everything that I’m going to do during the week. I say ‘I have to do yoga two times this week’ and ‘I have to lift weights three times this week’ and ‘I have to run twice this week.’ And however I fit that in, I fit that in. But I owe those things so I have to get those things in.”

It’s a strict schedule that Rogan sticks with, unless he’s injured or sick. He will also throw in kickboxing and Jiu-Jitsu whenever he has the time. For his workout, Rogan likes to follow the Pavel Tsatsouline protocol, which emphasises regularly strength training and stopping well short of failure.

I follow the Pavel Tsatsouline protocol. Where say if I can do 10 reps of something, I never do 10. I do five. If I’m doing something heavy. Like if I’m doing 90lbs clean press squats where I’m holding 90lbs over my head, I could probably do 10 of those but I’ll only do four or maybe five. I don’t go to failure. I don’t believe in going to failure. What I think you’re best off doing is less repetitions but more often.


As for his diet, Rogan is known for espousing the benefits of wild game meat, regularly eating elk meat he hunted himself, “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.”

He also likes to start off his day with water and Himalayan pink salt first thing in the morning, and is a big fan of Caveman Coffee. Lastly, his Insta-famous “Hulk Loads” kale shakes which he calls his “morning nutrient blast,” made up of:

  • 1 cucumber
  • 1 apple
  • 4 cloves of garlic
  • 1 chunk of ginger
  • 3 stalks of celery
  • large salad size clump of kale

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.

Joe Rogan | The Joe Rogan Experience Podcast

Before you go…

Check out more daily routines from Barack Obama, Joe Rogan, Jeff Bezos, Michelle Obama, Sheryl Sandberg, Richard Branson, Warren Buffet and plenty others.

About Author

Hey there! I'm Hao, the Editor-in-Chief at Balance the Grind. We’re on a mission to showcase healthy work-life balance through interesting stories from people all over the world, in different careers and lifestyles.