Introduction: Why Joe Rogan Advocates Fasting
Joe Rogan, the host of the wildly popular "The Joe Rogan Experience" podcast, has become an influential figure in the health and fitness community. A long-time practitioner of martial arts and an advocate for physical optimization, Rogan frequently experiments with various diets and health protocols. His endorsement of fasting is not based on fad, but on a combination of personal experience and in-depth conversations with experts featured on his show. This has led many to wonder, "what fasting does Joe Rogan do?" His approach is not a single, static plan but an evolving combination of methods, primarily centered around intermittent fasting and a carnivore-adjacent diet.
Joe Rogan's Primary Fasting Protocol: 16:8 Intermittent Fasting
The cornerstone of Joe Rogan's fasting routine is the popular 16:8 intermittent fasting (IF) method. This approach involves condensing all of his daily eating into an eight-hour window while fasting for the remaining sixteen hours.
How Rogan Practices 16:8 IF
- Morning Fasting: Rather than eating a traditional breakfast, Rogan extends his nighttime fast into the late morning or early afternoon.
- Eating Window: His typical eating window might be from noon to 8:00 PM, allowing him to have two fulfilling meals within that time.
- Fasted Workouts: He often performs his cardio, yoga, or martial arts training in a fasted state in the morning, which he believes helps his body burn fat more efficiently.
During his fasting periods, Rogan consumes only calorie-free liquids, such as water, black coffee, or tea. He has also mentioned adding electrolytes, like Himalayan salt, to his water.
Integrating the 'Dirty' Carnivore Diet
In recent years, Joe Rogan has made a well-publicized shift towards a carnivore diet, which he often combines with his intermittent fasting schedule. After a trial period in 2020, he reported significant benefits, including improved energy levels and reduced inflammation. Rogan's version is a "dirty" carnivore diet, meaning he occasionally incorporates some plant-based foods, such as jalapenos or kimchi, for flavor and variety.
Staple Foods in Rogan's Eating Window
- Wild Game: Rogan frequently eats wild game, particularly elk, which he believes is a cleaner and healthier protein source than factory-farmed meat.
- High-Quality Meats: His diet includes grass-fed steak, bacon, and organ meats like elk liver.
- Vegetables and Fermented Foods: Although his diet is primarily meat-focused, he adds kimchi and other greens for their anti-inflammatory properties.
- High-Quality Fats: He emphasizes the role of healthy fats, such as butter and MCT oil, to ensure sufficient caloric intake, as a purely carnivorous diet can be very lean.
Extended Fasting for Deeper Benefits
While his daily routine centers on 16:8 IF, Rogan has also experimented with longer, extended fasts, often inspired by guests on his podcast, such as Dr. Dom D'Agostino. He has performed fasts lasting up to 36 or 48 hours. These longer fasts are not a daily practice but rather a periodic tool used for a "deeper reset" and to enhance mental clarity. Benefits from extended fasting include increased autophagy, a process of cellular cleanup, and improved insulin sensitivity.
Comparison of Rogan's Fasting Methods
To provide a clearer picture of his multifaceted approach, here is a comparison of the different types of fasting Joe Rogan has practiced and discussed:
| Feature | 16:8 Intermittent Fasting (IF) | Carnivore Diet (with Fasting) | Extended Fasting (e.g., 36-48 hrs) |
|---|---|---|---|
| Duration | 16 hours of fasting, 8-hour eating window, typically daily. | Variable fasting period, often aligning with IF or OMAD (one meal a day). | 24, 36, or 48 hours of continuous fasting. |
| Diet during window | Fairly flexible, but Rogan focuses on low-carb, quality foods. | Strictly animal-based products, with some allowance for kimchi or other greens. | Water, black coffee, or tea only. |
| Primary Goal | Sustained energy, weight management, and overall metabolic health. | Identify food sensitivities, reduce inflammation, and optimize nutrition. | Cellular repair (autophagy), deep reset, and enhanced mental clarity. |
| Intensity | Moderate and sustainable for most people. | High, particularly during the initial adaptation phase. | Very high, reserved for occasional use. |
Lifestyle and Supplementation
Rogan views fasting as one component of a holistic health strategy. He emphasizes eating clean, unprocessed foods, focusing on his intake during the eating window to maximize the benefits of the fasted state. He also incorporates a wide range of supplements, co-founding the company Onnit partly because of his belief in their efficacy. His supplement regimen includes multivitamins, probiotics, vitamin B12, vitamin D, and specific products like Alpha Brain and Shroom Tech Sport. He views these supplements as essential for keeping his body and brain in optimal condition, akin to changing the oil and spark plugs in an engine.
Conclusion
So, what fasting does Joe Rogan do? The answer is a dynamic and personalized combination of intermittent and extended fasting, usually paired with a modified carnivore diet. His dedication to experimentation, informed by expert guests on his podcast and his own physical experiences, has made him a prominent voice in the health and wellness sphere. For many, his approach offers a template for integrating time-restricted eating and cleaner food choices into a modern, active lifestyle, though it's important to note that what works for him may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting a new diet or fasting protocol.
For more science-backed information on intermittent fasting, visit this guide from Healthline.
What Fasting Does Joe Rogan Do? Key Takeaways
- Primary Method: Joe Rogan primarily follows the 16:8 intermittent fasting protocol, skipping breakfast and eating between noon and 8:00 PM.
- Dietary Pairing: He combines his fasting routine with a "dirty" carnivore diet, focusing on wild game and high-quality meat while adding some vegetables like kimchi.
- Fasted Exercise: Rogan often performs his workouts, including cardio and martial arts, in a fasted state in the mornings.
- Extended Fasting: He periodically practices longer, extended fasts (36-48 hours) to promote cellular cleanup and gain mental clarity.
- Holistic Approach: Fasting is part of a broader health strategy that includes eating unprocessed foods, staying active, and using a variety of supplements.
FAQs
Q: What kind of fast does Joe Rogan primarily do? A: Joe Rogan primarily practices the 16:8 intermittent fasting method, which involves fasting for 16 hours and eating during an 8-hour window.
Q: What does Joe Rogan eat when he's not fasting? A: During his eating window, Rogan focuses on a "dirty" carnivore diet consisting of wild game, grass-fed steak, eggs, and occasionally some vegetables like kimchi.
Q: Has Joe Rogan done extended fasting? A: Yes, Joe Rogan has experimented with longer fasts, including periods of up to 36 or 48 hours, for deeper health benefits like cellular regeneration.
Q: Does Joe Rogan drink coffee while fasting? A: Yes, Rogan drinks black coffee during his fasting periods, which is permitted in most intermittent fasting protocols as it is calorie-free.
Q: Why does Joe Rogan combine fasting with the carnivore diet? A: Rogan combines fasting with the carnivore diet to maximize fat burning, reduce inflammation, and optimize his energy levels and mental focus.
Q: Does Joe Rogan recommend his fasting method to everyone? A: Rogan typically presents his methods as personal experiments, and it's understood that such dietary strategies should be personalized and preferably discussed with a healthcare professional before implementation.
Q: Does Joe Rogan work out while fasting? A: Yes, Joe Rogan engages in morning workouts, such as fasted cardio or martial arts, which he believes boosts the fat-burning effects of fasting.
Q: What kind of supplements does Joe Rogan take? A: Rogan takes a range of supplements, including multivitamins, probiotics, vitamin D, and products from his co-founded company Onnit, such as Alpha Brain.
