10/12/2026
Every Sunday, Joe Rogan blocks his week: yoga twice, lifting three times, and running twice—then he checks the boxes.
He leans on kettlebells for “functional strength,” mixing swings, flows, and carries into those lift days.
He keeps Turkish get-ups in rotation for shoulder control and whole-body coordination.
His diet trends carnivore—he’s said days can be ~95% meat like elk—for simple meals and consistent daylong energy.
He’s blunt that “sugar is terrible” and often side-eyes seed oils as part of the junk-food problem.
He started TRT around age 40 and credits it with a noticeable bump in how he feels and performs.
👉 Exercise scientist, Dr. Mike Israetel, likes the Sunday planning but argues the backbone should be heavy compounds—barbell, dumbbell, and bodyweight—trained deep and close to failure.
He says “functional strength” mostly comes from challenging big patterns through full range, controlling the negative, and driving the concentric hard.
He sees Turkish get-ups as fine for shoulder stability but a poor primary builder versus deadlifts, squats, presses, rows, and cleans.
On nutrition, he pushes back that sugar and seed oils aren’t villains by default, and that moderate, high-fiber carbs usually unlock a higher “top gear” than strict carnivore.
For TRT, he stresses labs and lifestyle first—sleep, stress, diet, and training—then treat only if you’re clinically low under a doctor’s care.
