What is the Joe Rogan wacky diet? Unpacking His Carnivore and Fasting Regimen

December 7, 2025 •

4 min read

In 2020, Joe Rogan famously documented a 30-day all-meat challenge where he lost 12 pounds, sparking widespread curiosity about what is the Joe Rogan wacky diet. This unconventional approach combines a strict, cycling carnivore lifestyle with timed eating windows, known as intermittent fasting.

Quick Summary

Joe Rogan's 'wacky' diet combines a restrictive carnivore approach with intermittent fasting, focusing on animal products and eliminating most plants and carbs. He has cited benefits like weight loss and increased energy, though this has come with notable side effects and significant medical critique regarding nutritional gaps and long-term health risks.

Key Points

Carnivore Focus: Rogan's diet is primarily a cycling carnivore regimen, centered on animal products like wild game, grass-fed steak, eggs, and butter, while eliminating most plant-based foods.
Intermittent Fasting: He combines his eating plan with intermittent fasting, typically following a 16:8 schedule to limit food intake to a specific time window.
Reported Benefits: Rogan has personally claimed benefits such as significant weight loss (12 pounds in 30 days), increased energy levels, and reduced inflammation and aches.
Significant Side Effects: During his initial carnivore challenge, Rogan experienced severe digestive issues, including explosive diarrhea for the first two weeks, due to the lack of fiber.
Medical Concerns: Health experts and dietitians warn against the diet due to risks of nutrient deficiencies, high cholesterol, kidney stones, and bowel cancer related to the complete lack of plant-based fiber.
Dietary Flexibility: Despite periods of strict adherence, Rogan sometimes incorporates some fruit and supplements, indicating a less rigid approach over time.
Expert Criticism: Many nutrition professionals, like Mike Israetel, argue that while low-carb can work for some, the extreme elimination of entire food groups is not evidence-based and can negatively impact performance.

The intense dietary style that Joe Rogan has made famous is often an amalgamation of strict eating principles, most notably the carnivore diet and intermittent fasting. Instead of being a static plan, it is a cyclical, experimental approach to food where he restricts intake for specific periods. While Rogan cites benefits like weight loss and increased energy, the diet is highly controversial within the medical community due to its extreme nature and potential health risks.

The Core Components of the “Wacky Diet”

To understand the Joe Rogan wacky diet, you must first break down its two primary philosophies: the carnivore diet and intermittent fasting. The specifics often change based on his personal experiments or challenges, but the core principles remain constant.

The Carnivore Element: Meat and More Meat

The most distinctive feature of Rogan's diet is its carnivore focus. For specific periods, Rogan consumes only animal products and eliminates almost all plant-based foods. His meals are typically protein and fat-heavy, with staples that include:

Wild Game: Rogan frequently discusses hunting and eating wild elk, moose, bear, and deer, which he considers a cleaner protein source.
Grass-fed Steak: As a staple, grass-fed beef is a constant in his routine, often eaten for both breakfast and dinner.
Other Animal Products: Eggs, bacon, butter, organ meats (like liver), and wild-caught salmon are all part of the rotation.
Limited Dairy: Some dairy, like butter, is included, but high-fat options are favored to compensate for the lack of carbohydrates.

Intermittent Fasting: The Time-Restricted Approach

Complementing the carnivore diet is intermittent fasting, where he restricts his eating to specific windows throughout the day. He typically follows a 16:8 pattern, fasting for 16 hours and eating all his meals within an 8-hour window. This means skipping breakfast and eating a large meal around midday, followed by an early dinner. Rogan has noted exercising on an empty stomach during his fasting period.

Supplementation and "Cheat" Foods

Given the restrictive nature of his diet, Rogan takes numerous supplements to cover his nutritional bases. This includes multivitamins, probiotics, fish oil, and creatine. On certain cycles, Rogan incorporates some carbohydrates, like fruit, but his overall stance remains anti-processed food, anti-sugar, and low-carb.

Joe Rogan's Reported Results and Notorious Side Effects

During his 30-day carnivore challenges, Rogan reported a number of significant outcomes. He claimed to have lost 12 pounds, and his energy levels were stable throughout the month with no crashes. He also mentioned reduced aches, pains, and improved vitiligo.

However, a widely discussed side effect was severe gastrointestinal distress during the first two weeks as his body adjusted to the complete elimination of fiber. Rogan humorously described this period as having "ruthlessly explosive diarrhea".

Medical Perspectives and Criticisms

Despite Rogan's personal experience, the medical community raises serious concerns about the long-term health implications of the carnivore diet. The lack of dietary fiber from fruits, vegetables, and grains is a major red flag for most nutritionists.

Potential Health Risks Include:

Kidney Stones: Clinical studies show the diet can increase risk factors for kidney stone formation due to elevated levels of calcium, uric acid, and oxalate.
Cardiovascular Issues: High saturated fat intake from red meat and butter can raise "bad" (LDL) cholesterol, increasing the risk of heart disease and stroke.
Nutrient Deficiencies: A complete lack of plant-based foods can lead to a deficiency in essential vitamins, minerals, and antioxidants.
Digestive Problems: The absence of fiber can lead to constipation and other long-term digestive issues.

Comparison: Joe Rogan's Diet vs. A Standard Balanced Diet


Feature	Joe Rogan's 'Wacky' Diet (Carnivore + IF)	Standard Balanced Diet (USDA/WHO Guidelines)
Food Sources	Exclusively animal products (meat, eggs, some dairy); cycling.	A wide variety of food groups, including fruits, vegetables, whole grains, lean protein, and healthy fats.
Carbohydrates	Almost zero, especially during strict carnivore phases.	Recommended as the body's primary energy source (e.g., 45-65% of daily calories).
Fiber	Zero intake, leading to potential digestive issues.	High intake is encouraged to support gut health and regulate digestion.
Fasting	Intermittent fasting is a core component, with restricted eating windows.	Does not require fasting; promotes regular meal times to maintain steady blood sugar.
Key Focus	Eliminating "irritants" and simplifying meals.	Balanced intake of macronutrients and essential vitamins for overall health.
Expert Consensus	Highly controversial and not medically recommended for the general public due to health risks.	Widely accepted and medically endorsed as a cornerstone of long-term health.

Conclusion: Is the Joe Rogan Diet for You?

While Joe Rogan has reported significant personal benefits from his cyclical carnivore and intermittent fasting protocol, his experience is anecdotal and does not represent a universally safe or effective dietary approach. The potential health risks, including nutrient deficiencies, kidney stones, and cardiovascular concerns, are significant and well-documented by the medical community.

For most people, a more sustainable and scientifically-backed approach involves a balanced diet with a variety of food groups. Before attempting any extreme dietary change, it is crucial to consult with a qualified healthcare professional. Rogan's "wacky diet" serves as a fascinating personal experiment, but it is not a blueprint for safe, long-term nutritional health.

CNBC's article on Rogan's 30-day carnivore diet experience

Frequently Asked Questions

Joe Rogan primarily eats wild game, including elk, bear, and moose, which he often hunts himself. He also consumes grass-fed beef, eggs, and bacon as part of his diet.

During his strict carnivore phases, Joe Rogan eliminates all vegetables, fruits, and grains. In less strict periods, he occasionally adds some vegetables, primarily for flavor.

Yes, during a 30-day carnivore challenge in 2020, Joe Rogan lost 12 pounds. He has attributed weight loss to his low-carb, high-fat approach.

Rogan himself reported explosive diarrhea during the initial weeks of his carnivore diet due to the body's adjustment to zero fiber. Medical experts also warn of potential kidney stones, high cholesterol, and nutrient deficiencies.

Doctors and dietitians are concerned about the lack of essential nutrients, fiber, and antioxidants from plant-based foods. They point to an increased risk of kidney stones, heart disease, and digestive issues.

Rogan often incorporates intermittent fasting, typically a 16:8 method. This involves fasting for 16 hours (e.g., from evening until midday) and eating all meals within an 8-hour window.

No, Rogan periodically cycles on and off the strict carnivore regimen. His overall dietary philosophy remains meat-centric with intermittent fasting, but he is not always exclusively on a meat-only diet.

To compensate for nutritional gaps in his restrictive diet, Rogan takes a range of supplements, including multivitamins, probiotics, Omega-3 fish oil, and Vitamin D3.