Joe Rogan's Carnivore Journey: The Beginning
Joe Rogan's initial foray into the carnivore diet in early 2020 was a 30-day challenge that saw him eliminate all plant-based foods, consuming only meat and eggs. He was heavily influenced by guests on his podcast, including figures like Dr. Shawn Baker and psychologist Jordan Peterson, who championed the all-meat lifestyle. Rogan documented his journey on social media, sharing his experiences and the initial effects.
The Impact of His Initial Experiment
After the 30-day challenge, Rogan reported significant results. He lost 12 pounds, saw improvements in his vitiligo, and claimed to have more energy and mental clarity. However, he was also famously candid about the diet’s less pleasant side effect: a period of severe digestive issues during the first couple of weeks. His experience resonated with many and helped popularize the carnivore diet among his massive audience.
The Evolution to a "Dirty" Carnivore Style
Following his initial experiment, Rogan’s dietary approach became less rigid. Instead of sticking to a strict, all-meat regimen, he adopted a more flexible pattern described as a “dirty carnivore” diet. This involved regular cyclical periods of strict carnivore, often during the month of January, followed by returning to a more varied diet. This updated approach allows him to enjoy the benefits of a meat-heavy diet while avoiding the most severe restrictions and potential nutrient deficiencies.
Core Components of Rogan's Modern Diet
Today, Rogan’s food philosophy is built around several key pillars:
- Wild Game: He prioritizes wild game, such as elk, moose, and bison, which he often hunts himself. He believes wild game is a cleaner, healthier protein source, free from the hormones and antibiotics found in many conventionally farmed animals.
- Intermittent Fasting: Rogan frequently practices intermittent fasting, often skipping breakfast and eating his first meal late in the morning or midday. This approach is common in ketogenic lifestyles and is believed to offer health benefits like improved blood sugar control and body composition.
- Some Plant Foods: He reintroduces certain plant-based foods into his diet. This includes adding green vegetables like spinach, kale, and avocado, as well as kimchi and jalapenos, to his meat-centric meals.
- Fruits (Occasionally): In some of his carnivore cycles, he even adds fruit back into the mix, acknowledging the need for a more balanced nutritional intake.
- Supplementation: Rogan is a well-known advocate for supplementation, taking a variety of products, including multivitamins, probiotics, fish oil, and Onnit products like Alpha Brain.
The “Dirty” Carnivore Approach: A Comparison
To understand Rogan's current dietary choices, it's helpful to compare a strict carnivore diet with his more flexible “dirty” version.
| Feature | Strict Carnivore Diet | Rogan's "Dirty" Carnivore |
|---|---|---|
| Allowed Foods | All animal products: meat, eggs, fish, and some dairy. | All animal products, plus select vegetables, fruits, and condiments. |
| Excluded Foods | All plant-based foods: vegetables, fruits, grains, legumes, nuts, seeds. | Grains, sugars, processed foods, and most starchy carbs. |
| Flexibility | Extremely rigid; little to no deviation from animal products. | Moderate; incorporates cyclical strict periods and includes some plants. |
| Primary Goal | Elimination of plant toxins and resolution of health issues. | Optimize performance and feel great while still enjoying some plant foods. |
| Potential Issues | Nutrient deficiencies (fiber, certain vitamins), digestive issues. | Higher risk of consuming trace amounts of unhealthy ingredients, but better nutrient diversity. |
Medical Concerns and Rogan's Experience
While Rogan has touted the benefits of his diet, it's important to recognize the medical community's perspective. Several experts have raised concerns about the long-term health implications of the carnivore diet, citing a lack of fiber and potential for high cholesterol, particularly with an emphasis on red meat. A case study cited in early 2025 by NDTV highlighted how the carnivore diet could increase the risk of painful kidney stones due to its nutritional gaps.
For Rogan, the diet has worked for him, leading to weight loss and improved autoimmune symptoms. However, he is not a medical professional, and his anecdotal evidence should not be taken as universal advice. He himself acknowledges the importance of listening to your body and frequently consults with health experts on his podcast.
Conclusion: The Evolution of Joe Rogan's Diet
To answer the question, does Joe Rogan still eat carnivore, the answer is that he no longer adheres to a strict, permanent carnivore diet. He has evolved his eating habits into a more sustainable, cyclical, and meat-centric approach. His current diet can be best described as a hybrid, featuring wild game, intermittent fasting, and strategic reintroductions of certain plant foods. This flexible model allows him to reap many of the benefits of a ketogenic and carnivore lifestyle while mitigating some of its more extreme limitations and side effects. For those inspired by his journey, it serves as a reminder that even for the most committed enthusiasts, adaptation and flexibility are often key to long-term dietary success.
For more information on the carnivore diet and its effects, including some of Rogan's experiences, see this article from NDTV.(https://www.ndtv.com/world-news/popular-diet-followed-by-joe-rogan-may-cause-kidney-stones-experts-7774621)
