What Kind of Diet Does Joe Rogan Eat?

December 6, 2025 •

3 min read

In early 2020, Joe Rogan famously lost 12 pounds in 30 days while on a strict carnivore diet. The podcaster and UFC commentator is known for his holistic and ever-evolving approach to wellness, which has featured a meat-centric eating plan and intermittent fasting. This article explores what kind of diet does Joe Rogan eat, detailing his carnivore experiments, staple foods, and supplement regimen.

Quick Summary

Joe Rogan's diet is primarily a meat-based, ketogenic-style plan supplemented by intermittent fasting and high-quality supplements. He favors wild game like elk and bison while cycling off a pure carnivore approach for periods. This regimen, which has yielded both reported benefits and notable side effects, is a subject of much public discussion.

Key Points

Carnivore Phases: Rogan has publicly undertaken month-long carnivore diets, consuming only meat and animal products.
Intermittent Fasting: He regularly practices intermittent fasting, often following a 16-hour fasting window.
Wild Game: A strong advocate for wild game meat like elk and moose, citing its cleanliness and nutrient density.
Minimal Carbs: His diet minimizes processed foods, sugar, and most carbohydrates.
Supplementation: A robust supplement regimen, including multivitamins, probiotics, and Onnit products like Alpha Brain.
Reported Benefits: Claims to have experienced weight loss, reduced inflammation, and increased energy from his diet.
Reported Side Effects: Noted experiencing severe, temporary diarrhea during his initial carnivore diet.

Joe Rogan's Dietary Philosophy and Evolution

Over the years, Joe Rogan's diet has evolved significantly, though it has consistently revolved around a few core tenets: high-quality animal protein, low carbohydrates, and minimal processed foods. He is a vocal proponent of eating clean, stating, "No bread, very few carbs, no sugar, no bulls**t." His primary inspiration seems to stem from a desire for mental clarity, stable energy, and physical performance. While he often embarks on strict carnivorous phases, he also incorporates certain non-meat foods, reflecting a nuanced, bio-hacking approach to nutrition.

The Carnivore Experiment: Benefits and Drawbacks

In January 2020, and again in January 2022, Rogan committed to a strict 30-day carnivore diet, eating only meat and animal products. His first attempt brought notable weight loss and improvements to his vitiligo and body aches, but it also resulted in a week of severe diarrhea. During his second go-around, he added fruit to the regimen. These periodic, intense dietary experiments are central to his personal wellness journey.

Intermittent Fasting as a Staple

Intermittent fasting (IF) has been a consistent part of Joe Rogan's routine, even when he isn't in a strict carnivorous phase. He has often followed a 16-hour fast, skipping breakfast and having his first meal later in the day, sometimes after exercising. This practice is intended to improve metabolic health and cognitive function, benefits that he frequently discusses on his podcast.

The Food Staples: What Joe Rogan Eats

While meat is the cornerstone, Rogan's diet is not entirely limited to it. The following foods are regulars in his kitchen:

Wild Game Meat: Elk is Rogan's top choice, often sourced from his own hunts. He believes wild game is a cleaner, healthier protein source due to the animal's natural diet and lack of hormones.
Grass-Fed Steak: When wild game isn't available, high-quality, grass-fed beef is his go-to.
Eggs and Bacon: A consistent part of his carnivorous challenges, providing fat and protein.
Salmon: Wild-caught salmon is a source of healthy fats and magnesium.
Greens and Fermented Foods: While on his non-carnivore periods, he includes greens like kale, spinach, and broccoli. He also consumes kimchi for its anti-inflammatory properties.
Healthy Fats: In a keto-friendly, low-carb context, he adds healthy fats like butter to his diet.

A Look at Rogan's Supplement Regimen

Rogan openly discusses his extensive supplement use, many of which are from Onnit, a company he co-founded. His supplement list is comprehensive and includes:

Multivitamin: To cover basic nutritional needs.
Probiotics: For gut health.
Vitamin B12 and D: Common deficiencies, especially in carnivorous diets.
Alpha Brain: A nootropic supplement for cognitive function.
Creatine: For muscle performance and strength.
Fish Oil: Provides essential Omega-3 fatty acids.

Comparing Rogan's Diet with a Standard Dietary Approach


Diet Aspect	Joe Rogan's Approach	Standard Dietary Guidelines
Carbohydrates	Very low, often aiming for near-zero during carnivore phases.	Moderate intake from complex carbs like whole grains, fruits, and vegetables.
Protein Source	Primarily wild game and grass-fed red meat.	Balanced sources from lean meats, poultry, fish, eggs, and legumes.
Fat Source	Healthy animal fats like bacon, butter, and fish oil.	Emphasis on healthy unsaturated fats from nuts, seeds, and oils.
Meal Timing	Intermittent fasting, with condensed eating windows.	Typically three meals with snacks throughout the day.
Fiber Intake	Very low to non-existent during carnivore phases, potentially causing digestive issues.	High emphasis on fiber from fruits, vegetables, and whole grains.
Medical Consensus	Controversial and not widely recommended for long-term health.	Widely accepted and supported by scientific evidence.

Medical Warnings and Criticism

Despite Rogan's positive anecdotes, his diet has faced scrutiny from health experts. Critics cite concerns over the lack of fiber, which can harm long-term digestive health, and the potential increase in saturated fat intake from some animal products. The restrictive nature of the carnivore diet is not a sustainable or healthy long-term solution for most people and could increase risks for heart disease and kidney stones. As with any extreme dietary change, professional medical advice is crucial.

Conclusion

What kind of diet does Joe Rogan eat? His approach is a dynamic, high-protein, low-carb regimen centered on wild game and intermittent fasting, punctuated by periods of strict carnivore eating. While he reports benefits like weight loss and increased energy, it is a highly restrictive and controversial plan that includes a robust supplement routine. For those considering such a drastic dietary shift, it's important to weigh his personal anecdotes against broader medical opinion and prioritize a balanced diet with professional guidance.

Frequently Asked Questions

Joe Rogan’s diet is a low-carbohydrate, meat-centric plan, often incorporating aspects of the ketogenic and carnivore diets, along with intermittent fasting.

No, while he has undertaken short-term, all-meat 'carnivore' diet challenges, his regular diet also includes some fruits, green vegetables, and fermented foods like kimchi.

Joe Rogan primarily eats wild game meat, especially elk that he has hunted himself, along with grass-fed beef and other wild animals.

Yes, intermittent fasting is a consistent part of his routine. He typically follows a 16-hour fast, eating his meals within a condensed window.

Rogan takes a variety of supplements, including multivitamins, probiotics, creatine, fish oil, and Onnit products like Alpha Brain.

During his first carnivore diet challenge, Rogan reported significant weight loss and reduced inflammation, but also suffered from a period of severe digestive issues, including diarrhea.

No, most medical experts and dietitians do not recommend the carnivore diet due to its restrictive nature, lack of fiber, and potential health risks like high cholesterol and kidney stones.