Rogan praised the book about the Comanche on JRE #1397 with its author, calling it gripping.
“It was so sad and so gripping and so riveting.”Joe Rogan
Source: When Joe Rogan praised S.C. Gwynne's book Empire of the Summer Moon (podcast)
Podcaster
What Joe Rogan uses
Host of The Joe Rogan Experience
Joe Rogan, host of The Joe Rogan Experience, has described a morning routine of about 20 minutes in the sauna, roughly two minutes in a Morozko cold plunge, then back to the sauna. His training includes a kettlebell and bodyweight workout (chin-ups, dips and overhead squats) without going to failure, followed by an Airdyne bike and a 185-degree sauna. On diet, he has talked about intermittent fasting, wild elk meat and a 30-day carnivore trial. Book picks include Empire of the Summer Moon and The War of Art. Onnit and Alpha Brain are listed as brands he has an ownership tie to, and AG1, Traeger and Caldera Lab as paid sponsors.
19 sourced items, last checked 9 Nov 2026. Each one links to where Joe Rogan said it. Paid sponsorships and brands they own are labelled.
Books 3
Books they've recommended, re-read or credited with changing their thinking.
Long one of Rogan's favourite books and his go-to recommendation, shared on X, for people struggling to pursue their goals.
Source: Reading List: The Most-Talked About Books on Joe Rogan's Podcast (article)
Shortform notes Rogan frequently draws on the book's principles; its co-author Jocko Willink has been a guest.
Source: Reading List: The Most-Talked About Books on Joe Rogan's Podcast (article)
Supplements 4
Supplements they've said they take, in their own words. Not medical advice.
Creatine
MentionedListed by Sportskeeda among supplements Rogan uses.
Source: Joe Rogan supplement list: What are the supplements Joe Rogan endorses and uses? (article)
Omega-3 fish oil
MentionedListed by Sportskeeda among the supplements Rogan uses for daily omega-3 intake.
Source: Joe Rogan supplement list: What are the supplements Joe Rogan endorses and uses? (article)
Onnit's nootropic, which Rogan has reportedly used for over a decade and repeatedly promoted on his podcast; he has a commercial tie to Onnit.
Source: Joe Rogan supplement list: What are the supplements Joe Rogan endorses and uses? (article)
AG1 has been a sponsor of The Joe Rogan Experience podcast.
Source: You Probably Don't Need that Green AG1 Smoothie (article, 22 Mar 2024)
Workout plans 2
Training plans and routines they've described publicly: the weekly split, the exercises, the sets and reps.
Warm-up swings and windmills, then chin-ups, dips and overhead squats for 5 reps with a load he could lift 7-8 times
A short strength routine demonstrated by Rogan and shared by Onnit, drawn from its ebook The Facts of Life With Joe Rogan; Tom's Guide reports the sets and reps.
Joe Rogan's kettlebell strength workout
- Goal
- Full-body strength
- Session length
- About 20 minutes
SessionFull body (kettlebell + bodyweight)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Kettlebell swing | 2 | 20 | Warm-up |
| Kettlebell windmill | 2 | 5 | Warm-up, each side |
| Chin-ups | 3-5 | 5 | |
| Dips | 3-5 | 5 | |
| Overhead squat | 3-5 | 5 |
Use a load you could lift for 7-8 reps but perform only 5; rest between sets. Shared by Onnit from The Facts of Life With Joe Rogan.
As they described it publicly. Not a training prescription: check with a professional before starting a new program.
“I don't give myself the option to say, 'I don't feel like working out.'”Joe Rogan
Source: You just need 20 minutes, 1 kettlebell and Joe Rogan's 5-move workout (article, 13 Aug 2024)
Clean, controlled reps with plenty of rest between sets
Rogan described his kettlebell training approach on his podcast as avoiding maximal lifts and failure, prioritising clean technique and rest.
“I don't max out. I don't go to failure, I make sure everything is clean and controlled with plenty of rest between sets.”Joe Rogan
Source: Joe Rogan's Muscle-Building Kettlebell Workout (article, 8 Apr 2025)
Diet & nutrition 3
How they say they eat — fasting windows, protocols and staples.
Meat and eggs only, no vegetables or fruit, for all of January; reported losing 12 pounds
Rogan posted on Instagram that he ate only meat and eggs for a month and reported steady energy and weight loss.
“So I did the Carnivore Diet for all of January. I lost 12 pounds.”Joe Rogan
Source: Joe Rogan Tried the Carnivore Diet and Looks Pretty Good? (article, 4 Feb 2020)
Intermittent fasting
Uses it14-16 hour fasting window (as reported)
EssentiallySports reports that Rogan practises intermittent fasting alongside a largely low-carb approach.
Source: What diet does Joe Rogan use? (article, 22 Nov 2022)
Wild game meat (elk)
Uses itRogan, a bowhunter, favours game meat, especially elk, and has discussed cooking elk on his podcast.
Source: What diet does Joe Rogan use? (article, 22 Nov 2022)
Gear & tech 3
Wearables, equipment and tools they use day to day.
Airdyne bike
Uses itCardio after kettlebell workout, before sauna
On JRE #1870 with Max Lugavere, Rogan said he does a kettlebell workout, then the airdyne bike, then goes straight into the sauna.
Source: "I Do It Right After Cardio": Joe Rogan reveals the secret routine for his fitness (article)
Rogan posted an Instagram video of himself using a Morozko cold plunge, saying his sauna and cold plunge routine made a big difference for him.
“It's just this sauna and cold plunge routine that I do, it has made a giant difference.”Joe Rogan
Source: Watch: When Joe Rogan took fans through the benefits of the Morozko cold plunge (social)
Traeger is listed among the sponsors of The Joe Rogan Experience.
Source: Joe Rogan Podcast Sponsors List (article, 29 Dec 2025)
Skincare 1
Skincare and grooming products they've named.
Caldera Lab is listed among the sponsors of The Joe Rogan Experience.
Source: Joe Rogan Podcast Sponsors List (article, 29 Dec 2025)
Daily routines 2
Morning, evening and recovery habits they've shared.
About 20 min sauna, ~2 min cold plunge, back to sauna; suggests beginners start around 3 min in the plunge
Rogan described doing sauna and cold plunge most mornings, and on JRE #1942 said a 20-minute plunge he once did was a mistake.
“I don't recommend doing that. But three minutes is nothing. Three minutes is normal.”Joe Rogan
Source: Joe Rogan narrates his struggles with sauna and cold plunge (article)
Post-cardio sauna session
Uses itSauna at 185 degrees, straight after cardio
Rogan said on JRE #1870 that he goes into the sauna right after cardio to keep his heart rate elevated, and pairs it with cold plunging.
“I do it right after cardio too, so it maintains my high heart rate.”Joe Rogan
Source: "I Do It Right After Cardio": Joe Rogan reveals the secret routine for his fitness (podcast)
Other picks 1
Everything else they've recommended.
Rogan is described as a co-founder and the biggest promoter of the fitness and supplement brand Onnit, which began by sponsoring his podcast in 2010.
Source: How is Joe Rogan related to health and fitness brand Onnit? (article)
Questions people ask
- What is Joe Rogan's sauna and cold plunge routine?
- He has described about 20 minutes in the sauna, around 2 minutes in a Morozko cold plunge, then back into the sauna. He suggests beginners start at around 3 minutes in the plunge. He also uses a 185-degree sauna straight after cardio.
- What supplements does Joe Rogan take?
- He has mentioned creatine and omega-3 fish oil. Alpha Brain is made by Onnit, a brand he has an ownership tie to, and AG1 is a paid sponsor.
- What is Joe Rogan's workout?
- A kettlebell and bodyweight plan: warm-up swings and windmills, then chin-ups, dips and overhead squats for 5 reps with a load he could lift 7-8 times. He trains without going to failure, then does cardio on an Airdyne bike.
- What diet does Joe Rogan follow?
- He has reported intermittent fasting with a 14-16 hour window, eating wild game such as elk, and a 30-day carnivore trial in January (meat and eggs only), during which he reported losing 12 pounds.
- What books does Joe Rogan recommend?
- He has recommended Empire of the Summer Moon by S.C. Gwynne and The War of Art by Steven Pressfield, and has mentioned Extreme Ownership by Jocko Willink and Leif Babin.
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