Does Joe Rogan Eat Any Carbs? The Evolving Truth About His Diet

October 20, 2025 •

4 min read

Millions of listeners follow The Joe Rogan Experience, and the host's dietary choices are a frequent topic of discussion. So, does Joe Rogan eat any carbs? While famously known for his stints on a zero-carb carnivore diet, his current regimen is more nuanced and flexible, strategically incorporating certain carbs.

Quick Summary

Joe Rogan's diet has shifted from a strict zero-carb carnivore phase to a more balanced, modified carnivore and keto-hybrid approach with targeted carb cycling.

Key Points

Evolving Diet: Joe Rogan's diet is not static and has evolved significantly from a strict carnivore approach to a more flexible hybrid.
Strategic Carb Cycling: He now incorporates strategic, high-quality carbohydrates like sweet potatoes and wild rice, especially to fuel his workouts.
Wild Game Focus: His diet heavily features high-quality, wild game like elk and fish, emphasizing clean, unprocessed meats.
Intermittent Fasting: He practices intermittent fasting, typically following a 16:8 schedule, to support his brain function and metabolic health.
Carnivore Experience: His 2020 pure carnivore experiment involved zero carbs but led to initial digestive issues, despite other reported benefits.
Supplementation: Rogan relies on a variety of supplements, including fish oil, creatine, and vitamins, to fill any potential nutritional gaps in his diet.
Expert Caution: Mainstream nutritionists raise concerns about the long-term health effects of highly restrictive, low-carb diets like the carnivore diet.

The Evolution of Joe Rogan's Diet

Joe Rogan's approach to nutrition has undergone significant changes over the years, mirroring a common trait of his podcast: a constant curiosity and willingness to experiment. While his public image is often associated with the highly restrictive carnivore diet, a deeper look reveals a more dynamic and less dogmatic reality. Understanding the evolution of his eating patterns is key to answering the central question about his carbohydrate intake.

The Strict Carnivore Phase (2020)

In January 2020, Rogan embarked on a strict, 30-day carnivore diet, which eliminated all carbohydrates, vegetables, and fruit. This was a pure-meat regimen, consisting of animal-based products like steak, bacon, and eggs. Inspired by guests like Dr. Shawn Baker and Jordan Peterson, Rogan hoped to address inflammation and improve his overall health.

Weight Loss: He reported losing 12 pounds during this initial 30-day period.
Improved Energy: Rogan claimed to experience stable energy levels throughout the day.
Side Effects: He was candid about suffering from a severe case of explosive diarrhea during the initial weeks as his body adjusted to the drastic dietary shift.
Reduced Aches: After the adjustment period, he noted a reduction in aches and pains.
Vitiligo: Rogan also reported improvements in his vitiligo, an autoimmune condition.

Adding Back Fruit and Other Plants

Following his strict carnivore experiment, Rogan recognized the need for a more sustainable and balanced approach. He transitioned to a modified version of the carnivore diet, often referred to as a "dirty" carnivore or animal-based diet. This phase marked the return of certain plants to his diet, primarily fruits. He has publicly stated that his philosophy shifted to focusing on foods that humans evolved with, including animals, fish, and fruits. This iteration of his diet was less restrictive and allowed for greater flexibility while still centering on high-quality, animal-based protein.

The Modern, Carb-Cycling Approach

In recent years, Rogan's diet has continued to evolve. Reports indicate that by 2025, his routine had settled into a modified carnivore/keto hybrid featuring strategic carb cycling. This approach acknowledges that not all carbohydrates are created equal and that they can be used intentionally to fuel intense training sessions. He avoids processed sugars and grains but reintroduces specific, nutrient-dense carbohydrate sources at strategic times.

Some of his current carb sources include:

Sweet Potatoes: Consumed pre-workout for explosive energy.
Wild Rice: Another complex carbohydrate source used for fuel.
Raw Honey: A post-workout carb source for quick recovery.
Kimchi: This fermented cabbage, while low-carb, is included for its anti-inflammatory properties.

A Look at Rogan's Current Plate and Carb Sources

Rogan’s food choices emphasize nutrient density, sourced primarily from high-quality animal products, but now with a mindful inclusion of select carbs.

Primary Proteins: Wild game like elk, grass-fed beef, wild-caught salmon, and free-range eggs remain staples.
Fats: Healthy fats, often paired with his lean meat, are essential to his diet.
Strategic Carbs: As mentioned, sweet potatoes, wild rice, and raw honey are incorporated to support his physical demands.
Occasional Treats: While he is disciplined, Rogan is not entirely immune to occasional indulgences. He has discussed enjoying East Coast Italian food, including pasta and pizza, when not adhering strictly to his regimen.

Comparison of Rogan's Diet Phases


Feature	Strict Carnivore (2020)	Carb-Cycling/Hybrid (Present)
Carbohydrate Intake	Zero carbohydrates. All plant-based foods were eliminated.	Strategic inclusion of certain carbs (sweet potatoes, wild rice, honey).
Dietary Flexibility	Very low. Extremely restrictive and eliminated entire food groups.	Moderate. Allows for more variety and nutrient sources.
Carb Sources	None.	Sweet potatoes, wild rice, and raw honey.
Purpose	An elimination diet to test effects on inflammation and health issues like vitiligo.	Long-term, sustainable fueling for intense physical and mental activity.
Observed Effects	Initial digestive issues, followed by weight loss and reduced inflammation.	Sustained energy, lean body composition, and maintained performance.

Why the Dietary Shifts?

For Rogan, these dietary changes are not about following the latest trend but about optimizing performance and well-being. He constantly learns from a variety of experts, and his diet is a direct reflection of this ongoing process. The move away from a zero-carb model suggests a pragmatic realization that for his level of physical activity—including jiu-jitsu and weightlifting—a complete absence of carbohydrates might be suboptimal. Including clean carb sources allows for greater explosive energy without sacrificing the benefits of reduced inflammation and maintaining a lean physique.

Expert Perspective vs. Rogan's Experience

While Rogan has had positive experiences, it's important to note that many dietitians and medical professionals have voiced concerns about the long-term sustainability and potential risks of very low-carb, carnivore-style diets. Critics point to the potential for nutrient deficiencies due to a lack of fiber, vitamins, and minerals found in plant foods. Rogan addresses some of these gaps through a heavy supplement regimen, but this is a point of contention among nutrition experts. Health organizations like the NHS also highlight the importance of fiber and the risks of excessive red meat consumption.

For more insight into the carnivore diet, you can refer to an article from Doctor Kiltz.

Conclusion: Does Joe Rogan Eat Any Carbs?

In short, Joe Rogan does eat carbs, though in a highly strategic and limited fashion. While he initially experimented with a zero-carb carnivore diet, his current approach is a more flexible hybrid. He utilizes carb cycling to incorporate complex carbohydrates like sweet potatoes and wild rice to fuel his intense physical training, a shift from his earlier, stricter dietary phase. Ultimately, his diet continues to evolve based on his experiences and research, demonstrating a personalized and adaptable approach to nutrition.

Frequently Asked Questions

No, Joe Rogan no longer follows a strict zero-carb diet. While he did so during his 2020 carnivore experiment, his current regimen is a modified carnivore and keto-hybrid approach that includes strategic, high-quality carbohydrates.

Joe Rogan strategically consumes carbohydrates like sweet potatoes and wild rice, often before workouts, to provide energy. He also includes raw honey as a post-workout carb source.

Rogan's transition was part of a continuous optimization process based on his personal experiences and learning. He found that including certain carbs strategically better supports his energy needs for intense physical training, making his diet more sustainable.

Yes, meat, particularly wild game like elk and grass-fed beef, remains a central and foundational component of Joe Rogan's diet.

Joe Rogan practices intermittent fasting, commonly using a 16:8 schedule where he eats during an 8-hour window and fasts for 16 hours. He often trains fasted.

Many mainstream nutritionists do not recommend the carnivore diet or similar highly restrictive regimens due to concerns about long-term nutrient deficiencies and the lack of scientific evidence supporting such extreme exclusions of plant-based foods.

Joe Rogan takes a variety of supplements, including Omega 3 & 6 fish oil, creatine, vitamins D and B, and other performance-enhancing compounds to support his health and fill potential nutritional gaps.

While his core diet focuses on whole, unprocessed foods like wild game and fresh produce, Rogan is not entirely strict and has admitted to eating some indulgent or less-clean foods on occasion, though this is not his standard practice.