Intro
Joe Rogan isn’t just a podcasting titan—he’s a UFC commentator, comedian, martial artist, and relentless self-optimizer. With The Joe Rogan Experience topping charts and his eclectic career demanding peak performance, his daily routine is a masterclass in balancing creativity, physicality, and mental resilience. At OpenRoutine, we dissect the habits of high achievers. Here’s how Rogan structures his day to dominate multiple arenas (and what you can steal for yourself).
The Early(ish) Rise: A Flexible Start
Rogan isn’t a 5 AM zealot. He typically wakes around 9:30 AM, prioritizing 7–8 hours of sleep for recovery. His mornings start slow:
- Hydration first: Chugs 24 oz of water with electrolytes (he’s a fan of LMNT).
- Coffee and contemplation: Brews a cup of “psychedelic coffee” (mixed with Lion’s Mane and Chaga mushroom supplements) while catching up on news or comedy.
- No screens, no stress: Avoids emails or social media for the first hour.
Why it works: Rogan’s morning emphasizes recovery over hustle. For night owls or creatives, this routine proves productivity isn’t about waking at dawn—it’s about honoring your body’s rhythm.
Workday Flow: Podcasting, Prep, and Deep Focus
Rogan’s work revolves around his 3x/week podcast recordings, but his prep is relentless:
- Guest research: Spends 1–2 hours prepping for each guest, diving into their work to fuel authentic conversations.
- Studio time: Records episodes in 3–4 hour blocks, often back-to-back. His secret? Minimal interruptions—phones off, team handling logistics.
- Editing (or lack thereof): Rogan’s “raw and real” style means little post-production, freeing up time for other projects.
Key takeaway: Batch tasks, protect focus time, and automate/delegate non-essentials.
Fitness First: How Rogan Stays Jacked at 56
Rogan’s physique isn’t luck—it’s ritual:
- Daily workouts: Alternates between weightlifting (kettlebell swings, deadlifts), Brazilian Jiu-Jitsu, and hiking.
- Sauna & cold plunge: 20 minutes in a 200°F sauna followed by a 3-minute ice bath—a combo he swears by for recovery and mental toughness.
- Carnivore-ish diet: Mostly meat, fruit, and occasional carnivore challenges (e.g., 30 days of only elk).
Steal this: Consistency > intensity. Even on busy days, Rogan squeezes in 45-minute workouts.
Evening Wind-Down: Unplugging the Rogan Way
- Family time: Dinners with wife and kids, no work talk.
- Comedy and creativity: Watches stand-up specials or brainstorms new material.
- Supplements stack: Magnesium, vitamin D, and CBD oil to support sleep.
Pro tip: Rogan’s evenings are tech-light. Try a “no-screens” rule 90 minutes before bed to boost sleep quality.
Rogan’s Non-Negotiables
- Protect your energy: Says no to draining projects or people.
- Embrace discomfort: Cold plunges, fasted workouts—he trains resilience daily.
- Stay curious: His podcast thrives because he’s genuinely interested in people.
Final Thought
Joe Rogan’s routine isn’t about rigid schedules—it’s about designing a day that fuels physical vigor, creative output, and mental clarity. Whether you’re a podcaster, entrepreneur, or fitness junkie, his blueprint teaches one universal lesson: Optimize for what makes you feel unstoppable.