The Diet Routine That’s All About Meat—Could You Handle It?

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Hello Wellness Enthusiasts,

This week, we’re taking a closer look at Joe Rogan, the podcasting powerhouse, martial artist, and fitness enthusiast who’s made headlines for his bold approach to nutrition—the Carnivore Diet. Known for pushing boundaries in every aspect of life, Rogan’s all-meat diet reflects his commitment to simplicity, health, and endurance. From ribeye steaks to wild elk, every bite of his diet is a calculated step toward peak performance. Let’s dig into how this primal eating plan enhances his physical and mental strength.

Who needs a food pyramid when you have a meat platter? Joe Rogan’s carnivore diet is living proof that steaks solve everything!

In this week’s newsletter, we explore:

🌱 The basics of Joe Rogan’s Carnivore Diet

🔥 The benefits of embracing a meat-focused lifestyle

📅 When and why Rogan started his carnivore journey

🥩 What his daily carnivore diet plan looks like

💪 How AG1 complements his diet with essential nutrients

🐟 Why salmon is an underrated superstar in the carnivore diet

💧 The importance of hydration and balancing electrolytes

🦌 Why ruminant meats are a cornerstone of Rogan’s meals

⚡ The surprising results he experienced after 30 days

But first, 

Who is Joe Rogan?

Joe Rogan wears many hats—comedian, UFC commentator, podcast legend, and fitness enthusiast. His podcast, The Joe Rogan Experience, has garnered millions of listeners, with topics ranging from science and health to philosophy and hunting. A lifelong advocate for physical and mental discipline, Rogan isn’t afraid to experiment with extreme health practices. His dedication to fitness and bold nutritional experiments like the Carnivore Diet showcase his drive to push limits and share lessons with his audience.

The Carnivore Diet Basics

The carnivore diet is all about simplicity—just meat, animal-based foods, and no plants. Here’s how it works:

• Meat-Focused Meals: The core of this diet revolves around eating only animal-based foods like beef, pork, chicken, fish, and eggs. These nutrient-rich options form the backbone of every meal, while vegetables, fruits, grains, and legumes are completely excluded.

• High-Fat and High-Protein: Fat and protein are the pillars of the Carnivore Diet, providing a steady source of energy and supporting muscle repair and growth. With carbohydrates off the menu, your meals are designed to keep you energized throughout the day.

• Ketosis for Fuel: Without carbs, your body enters a state of ketosis, burning fat for energy instead of glucose. This metabolic shift can lead to efficient fat burning and significant weight loss over time.¹  

• Nutrient-Rich Options: Choosing high-quality, nutrient-dense meats like wild game, grass-fed beef, or organ meats ensures you get essential vitamins, minerals, and healthy fats. These options not only enhance the diet's effectiveness but also support long-term health and performance by delivering important nutrients like zinc, iron, and omega-3 fatty acids.

• Hydration Is Key: Staying hydrated is essential on a low-carb diet, as your body flushes out more water and electrolytes. Using a durable water bottle like HydroFlask helps you keep water on hand throughout the day.

• Electrolyte Balance Matters: Cutting out carbs means you need to pay extra attention to maintaining electrolytes like sodium, potassium, and magnesium. These minerals play a critical role in muscle function, hydration, and energy levels.

Advantages of Following The Carnivore Diet

• Sharper Focus and Mental Clarity: By eliminating carbs and relying on fat as the primary energy source, the brain benefits from ketones, which are a more stable and efficient fuel for mental performance.²  

• Simplified Eating: The Carnivore Diet eliminates the complexity of planning diverse meals or tracking multiple nutrients. With a straightforward food list of meat, eggs, and animal-based products, meal prep becomes faster and easier, making it a stress-free approach to nutrition. Joe Rogan’s food choices often highlight this simplicity, with meals like grilled steak or ribeye requiring minimal preparation.

• Steady Energy Levels: Fat provides a slow and steady release of energy compared to the spikes and crashes associated with carbohydrate-heavy diets. The Carnivore Diet helps maintain consistent energy throughout the day by avoiding carb-related blood sugar fluctuations.³

• Reduced Digestive Issues: The simplicity of the Carnivore Diet removes potential irritants, making it easier on the digestive system while promoting overall gut health.

• Consistent Weight Loss: The Carnivore Diet naturally encourages weight loss by cutting out processed foods and carbs. With the body switching to fat as its primary energy source, fat stores are burned more efficiently.

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When Did Joe Rogan Start The Carnivore Diet?

Joe Rogan first experimented with the Carnivore Diet in January 2020, sharing his 30-day challenge with millions of fans through social media and his podcast. This initial experiment was a strict commitment to eating only animal-based foods.

• January 2020 Challenge: Rogan fully embraced the Carnivore Diet by consuming exclusively animal-based foods like ribeye steaks, elk meat, and bacon. His meals were kept simple but nutrient-dense, aligning with his philosophy of maintaining a sustainable and manageable routine. He frequently posted updates, showcasing his meals and the benefits he experienced, such as improved energy and reduced inflammation.

• Elk Meat as a Staple: A unique aspect of Rogan’s diet was his heavy reliance on wild game, particularly elk meat that he hunted himself. This approach not only reflected his passion for sustainability but also provided him with high-quality protein that supported his intense lifestyle.

• Tweaking the Diet in January 2022: After seeing significant benefits, Rogan revisited the Carnivore Diet in January 2022 but added fruits like mangoes and blueberries to the plan. This slight modification offered a balance between meat-heavy meals and nutrient-rich fruits, which he found to complement his overall health goals.

• Consistency and Adaptability: While Rogan doesn't stick to the Carnivore Diet year-round, he cycles on and off, tailoring it to his needs. His commitment to sharing his evolving approach to the diet on Instagram and his podcast has inspired many to explore how animal-based nutrition can impact their health.

Why Did Joe Rogan Start The Carnivore Diet?

Joe Rogan adopted the Carnivore Diet as part of his ongoing quest to optimize his health and address specific concerns. His reasons were deeply personal and tied to improving both his physical and mental well-being.

• Addressing Autoimmune Issues: One of Rogan’s primary motivations for trying the diet was to manage symptoms of vitiligo, an autoimmune condition that causes skin discoloration. He hoped that reducing inflammation through a low-carb, meat-based diet would alleviate his symptoms. After starting the diet, he reported noticeable improvements in his skin health, which he attributed to the anti-inflammatory effects of the Carnivore Diet.⁴

• Weight Loss Goals: Joe Rogan was able to burn fat more efficiently and achieve his weight loss objectives without the need for calorie counting or restrictive meal plans by cutting out carbohydrates and focusing on nutrient-dense meats.

• Boosting Energy Levels: Rogan also sought more consistent energy throughout his busy days of podcasting, martial arts, and fitness. The Carnivore Diet provided him with steady energy by relying on fat as a fuel source, avoiding the crashes that come with carb-heavy meals.

• Experimentation with Health Optimization: Known for his curiosity and willingness to test new approaches, Rogan viewed the Carnivore Diet as another way to experiment with nutrition and improve his overall health.

The Joe Rogan Carnivore Diet Routine

Joe Rogan’s Carnivore Diet plan is built around simplicity, sustainability, and high-quality meats. He sticks to two nutrient-dense meals a day, emphasizing the importance of clean, whole foods to fuel his high-performance lifestyle.

• Two meals a day: Rogan typically eats twice daily—once in the morning and once in the evening. This structure eliminates snacking and focuses on larger, satiating meals, which helps him maintain steady energy levels throughout the day.

• Breakfast staples: Rogan’s morning meal usually includes eggs and bacon, a high-fat, high-protein combination that aligns perfectly with the Carnivore Diet. On some days, he swaps this for a ribeye steak, providing him with a hearty source of energy to kickstart his day.

• Dinner with wild game: Rogan’s evening meals often feature elk, bison, or other wild game that he has hunted himself. This practice not only aligns with his interest in sustainability but also ensures that his dinner is packed with essential nutrients.

• No snacking: Snacking isn’t part of Rogan’s routine. He avoids unnecessary calories and ensures every bite serves a purpose in his nutrition plan by focusing solely on his two main meals.

• Grass-fed and wild-caught emphasis: Rogan consistently highlights the importance of choosing high-quality meats, such as grass-fed beef or wild-caught salmon. These options are richer in nutrients like omega-3 fatty acids and vitamin B12, which support overall health and energy levels.

AG1 With The Carnivore Diet

Despite the Carnivore Diet’s focus on meat, Joe Rogan uses AG1 in his daily routine to ensure he gets a complete range of nutrients. This supplement complements his diet by filling in any nutritional gaps, offering a practical and efficient solution for maintaining optimal health.

• A morning ritual: Rogan begins each day by mixing one scoop of AG1 powder with water. This routine ensures he starts the day with essential vitamins, minerals, and probiotics that may not be fully present in a meat-only diet.

• 75 essential nutrients: AG1 contains a carefully crafted blend of 75 nutrients, including vitamins, minerals, and adaptogens. These ingredients support energy production, immune function, and digestion.

• Boosts energy and immunity: Rogan supports his overall energy levels and immune health by drinking AG1 daily. This is particularly important given the physical demands of his routine, from intense workouts to podcasting and hunting.

• Fills in the gaps: While the Carnivore Diet provides essential nutrients from animal products, it may lack certain vitamins, like vitamin C or antioxidants. AG1 bridges this gap, providing a well-rounded nutritional profile without requiring additional food sources.

• Convenience in a scoop: One of the reasons Rogan values AG1 is its ease of use. A single scoop mixed with water delivers a powerful dose of nutrients, saving time and effort compared to sourcing these nutrients individually.⁵  

Importance of Salmon in the Carnivore Diet

• Loaded with magnesium: Wild-caught salmon is a top source of magnesium, an essential mineral that can be difficult to obtain from meat alone. It can help support muscle function, energy production, and overall metabolic health.

• Rich in omega-3 fatty acids: Salmon is one of the best natural sources of omega-3 fatty acids, which are vital for heart health, brain function, and reducing inflammation. These healthy fats play a key role in balancing the heavy saturated fats typically consumed in a meat-only diet.⁶  

• Omega-3 supplements for added support: If you’re looking to ensure optimal omega-3 intake without consuming salmon, high-quality supplements like the ones from Momentous are an excellent choice. These supplements provide a clean and concentrated source of EPA and DHA, essential for reducing inflammation, and supporting cognitive function.

• Packed with vitamins: Wild-caught salmon offers a range of essential vitamins, including vitamin D, vitamin B12, and selenium. These nutrients support immune health and bone strength, making salmon an ideal addition to a Carnivore Diet.

• Sustainability and quality: Rogan often sources his salmon directly through fishing in Alaska, emphasizing the importance of clean, wild-caught seafood. Wild salmon is free of additives and artificial processing, aligning with the principles of the Carnivore Diet by offering a pure and natural food source.⁷

Carnivore Diet Hydration

Hydration is crucial for maintaining energy and electrolyte balance on the Carnivore Diet, especially since cutting carbs can lead to increased water loss and electrolyte depletion.

• Electrolyte replenishment: The Carnivore Diet often results in a drop in sodium, potassium, and magnesium levels due to the absence of carbs, which typically help retain water. Adding pink Himalayan salt or electrolyte supplements to water can help maintain these critical minerals, preventing fatigue and muscle cramps.

• Lemon-infused hydration: Rogan enhances his hydration by adding lemon to his water. This provides a refreshing flavor while delivering a small dose of vitamin C to support immune health and balance the heavy protein intake of the diet.

• Key to digestion and metabolism: Staying hydrated helps the body efficiently digest the high levels of protein and fat consumed on the Carnivore Diet. Proper hydration supports metabolic processes and ensures that nutrients are absorbed effectively.

Focusing on Ruminant Meats

• Rich in nutrients: Ruminant meats like beef, elk, and deer are packed with essential nutrients, including iron, zinc, and B vitamins. These nutrients support red blood cell production, immune function, and energy metabolism, making them a powerhouse for anyone following a meat-based diet.

• Grass-fed for quality: Rogan prioritizes grass-fed meats, which are richer in nutrients and free of antibiotics and hormones. This ensures a clean and natural food source, aligning with the Carnivore Diet's focus on quality.

• Wild game for variety: Joe often includes wild game such as elk, deer, and moose in his diet. These meats are leaner and provide unique flavors and textures.

• Reverse-sear technique: Rogan frequently uses the reverse-sear method to cook ruminant meats, ensuring tender and flavorful results. He pairs them with bacon or butter to increase the fat content.

Carnivore Diet Results

Joe Rogan’s experiment with the Carnivore Diet yielded noticeable improvements in his overall health, fitness, and well-being. His results highlight the potential benefits of this meat-based approach to nutrition.

• Reduced inflammation: Rogan reported significant relief from chronic aches and pains after adopting the Carnivore Diet. He attributes this improvement to the diet’s elimination of plant-based foods that may contribute to inflammation.

• Improved skin health: Following the Carnivore Diet helped Rogan manage his vitiligo, an autoimmune condition. He noted visible improvements in the pigmentation of his skin.

• Steady energy levels: Rogan experienced sustained energy throughout the day by eliminating carbohydrates. He avoided the highs and lows associated with carb-heavy meals, which improved his focus and productivity.

• Weight loss: Over the course of 30 days, Rogan dropped 12 pounds, going from 205 to 193 pounds. This was achieved without calorie counting, as the diet naturally supports fat loss by encouraging ketosis.

• Enhanced mental clarity and mood: Rogan described feeling sharper and more positive while on the Carnivore Diet. The steady energy and nutrient-dense meals helped him maintain a clear mind and balanced mood throughout the day.

• Adjusting to the diet: While the benefits were notable, Rogan was candid about the adjustment period. The first two weeks included digestive changes, which he humorously described as “explosive diarrhea.” However, he noted that these issues subsided, and the diet became easier to follow.

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The Routines Team

1  Ketosis

2  Ketones

3  Carbohydrates and Blood Sugar

4  Diet and Vitiligo

5  Greens Powder

6  Salmon

7  Wild Alaska Seafood Nutrition