Joe Rogan has become a prominent voice in men’s health, openly discussing his journey with hormone optimization and physical performance. His routine sparks a lot of questions, especially for driven individuals looking to maintain their edge well into their 40s and 50s. Many people search for specifics, asking ‘what testosterone supplement does joe rogan take?’ hoping to find a simple answer. But his approach is far more complex than just one product. It’s a comprehensive system involving medically supervised testosterone replacement therapy (TRT), specific peptides, and a disciplined lifestyle. This article breaks down the known components of his regimen, not as a prescription to follow, but as a fascinating case study in proactive health management. We’ll explore the difference between medical TRT and supplements and discuss the foundational principles you should consider first.
By Joe Miller, Founder of 1st Optimal
Joe Rogan, renowned for his multifaceted career as a podcaster, comedian, and martial artist, has been an outspoken advocate for men’s health, particularly emphasizing the importance of hormonal balance and overall wellness. His personal journey with testosterone replacement therapy (TRT) and lifestyle modifications offers valuable insights for men seeking to optimize their health and vitality.
Why Do Testosterone Levels Drop in Men?
Testosterone levels in men naturally decline with age, typically decreasing by 1–2% annually after the age of 30. This gradual reduction can lead to symptoms such as fatigue, decreased libido, mood swings, and reduced muscle mass. While these changes are often attributed to the aging process, they may also indicate underlying hormonal imbalances that can be addressed through medical intervention and lifestyle adjustments.
Joe Rogan’s TRT Protocol: What We Know
At around 40 years old, Rogan began experiencing symptoms associated with low testosterone levels. After consulting with healthcare professionals and undergoing comprehensive testing, he initiated a TRT regimen under medical supervision. Initially using testosterone creams, he later transitioned to intramuscular injections, administering testosterone every three days to maintain stable hormone levels. This approach aims to replicate the body’s natural testosterone production cycles, promoting consistent energy levels and overall well-being.
“All that matters is that you have testosterone in your system. If you don’t have it in your system, you’re not going to feel as good.”
— Joe Rogan
Rogan emphasizes that TRT should be pursued responsibly, under the guidance of qualified healthcare providers, and in conjunction with lifestyle modifications to address contributing factors such as poor diet, stress, and inadequate sleep.
Testosterone and Human Growth Hormone (HGH)
In addition to testosterone, Joe Rogan incorporates human growth hormone (HGH) into his health protocol. He reportedly takes a small daily dose, which he believes contributes to his overall vitality and recovery. While TRT directly addresses declining testosterone, HGH is a separate peptide hormone that plays a key role in cell regeneration, metabolism, and maintaining healthy body composition. Combining these therapies is an advanced strategy aimed at comprehensive age management. It’s important to understand that this type of multi-faceted hormone therapy requires careful medical oversight to ensure the hormones remain balanced and work together effectively, rather than against each other.
His Journey to Hormone Therapy
Rogan’s path to hormone optimization wasn’t an overnight decision. He started exploring treatment around age 37 after noticing a decline in his energy and performance. His initial attempts with testosterone creams didn’t produce the results he was looking for, which is a common experience for many men. It wasn’t until he was 39 that he, with medical guidance, switched to weekly intramuscular injections. This method provided more stable and effective hormone levels. He often describes TRT as a “real science,” highlighting that when managed correctly, it can profoundly improve your quality of life as you get older by restoring what your body is no longer producing sufficiently.
Lifestyle Changes Before Treatment
Before starting any hormone therapy, Rogan made significant lifestyle changes. He committed to cleaning up his diet by cutting out sugar and alcohol and stopped smoking. This foundational work is critical. Jumping straight to a medical protocol without addressing the lifestyle factors that might be contributing to your symptoms is like trying to patch a leak without turning off the water. A comprehensive approach always starts with the fundamentals: nutrition, stress management, sleep, and hydration. A healthcare professional should perform a thorough evaluation, including comprehensive blood tests, to get a complete picture of your health before creating a personalized plan.
Choosing Medically Guided TRT
One of the most important points Rogan makes is that TRT must be done under the supervision of a qualified healthcare provider. This isn’t something to experiment with on your own. He stresses the necessity of regular blood tests and check-ups to monitor hormone levels, check for potential side effects, and adjust the protocol as needed. This data-driven approach ensures the treatment is both safe and effective. Working with experts who can interpret your lab results and tailor a plan specifically for you is the only way to optimize your health responsibly and achieve sustainable, long-term results without compromising your well-being.
Can Lifestyle Changes Improve Your Testosterone?
Before commencing TRT, Rogan advocates for addressing lifestyle factors that can impact hormonal balance. Key areas include:
- Nutrition: Adopting a balanced diet rich in whole foods, lean proteins, healthy fats, and essential nutrients to support hormone production.
- Exercise: Engaging in regular physical activity, including resistance training and cardiovascular exercises, to enhance testosterone levels and overall health.
- Sleep: Prioritizing quality sleep to facilitate hormonal regulation and recovery.
- Stress Management: Implementing stress-reduction techniques such as mindfulness, meditation, or yoga to mitigate cortisol levels, which can negatively affect testosterone production.
By optimizing these lifestyle factors, individuals may experience improvements in hormonal health, potentially reducing the need for medical interventions.
What Testosterone Supplements Does Joe Rogan Take?
In addition to TRT, Rogan incorporates various supplements and peptide therapies to support his health regimen.
- Vitamin D3: Essential for bone health and immune function, with potential benefits for testosterone production.
- Omega-3 Fatty Acids: Support cardiovascular health and reduce inflammation.
- Probiotics: Promote gut health, which is linked to overall well-being.
- Peptides: Rogan has discussed using peptides like BPC-157 and Ipamorelin, which may aid in tissue repair and growth hormone stimulation, respectively.
It’s important to note that the use of supplements and peptides should be approached cautiously and under professional supervision to ensure safety and efficacy.
Testosterone Therapy Myths You Shouldn’t Believe
While TRT and related therapies can offer significant benefits, they are not without risks and should not be viewed as quick fixes. Potential side effects include alterations in cholesterol levels, increased risk of cardiovascular events, and suppression of natural testosterone production. Therefore, thorough evaluation and ongoing monitoring by healthcare professionals are crucial.
Moreover, Rogan emphasizes that hormonal therapies should complement, not replace, foundational health practices such as proper nutrition, regular exercise, and stress management.
Key Takeaways for Men’s Health Optimization
- Consult Healthcare Professionals: Seek medical advice and comprehensive testing before initiating any hormonal therapies.
- Prioritize Lifestyle Modifications: Address diet, exercise, sleep, and stress to naturally support hormonal health.
- Approach Supplements Cautiously: Use supplements and peptides under professional guidance to avoid adverse effects.
- Monitor Health Regularly: Engage in ongoing health assessments to track progress and adjust treatments as necessary.
Frequently Asked Questions (FAQ)
Q: What are common symptoms of low testosterone?
A: Symptoms may include fatigue, decreased libido, mood changes, reduced muscle mass, and cognitive difficulties.
Q: Is testosterone replacement therapy safe?
A: When administered under medical supervision with proper monitoring, TRT can be safe for individuals with clinically low testosterone levels.
Q: Can lifestyle changes improve testosterone levels?
A: Yes, adopting healthy habits such as balanced nutrition, regular exercise, quality sleep, and stress management can positively impact testosterone production.
Q: Are supplements necessary for hormonal health?
A: Supplements may support hormonal health but should be used judiciously and under professional guidance to ensure safety and effectiveness.
Q: How often should testosterone levels be tested?
A: It’s advisable to test testosterone levels periodically, as recommended by a healthcare provider, especially when undergoing TRT or experiencing symptoms of hormonal imbalance.
Clarifying the Difference: TRT vs. Testosterone Supplements
It’s essential to understand that Testosterone Replacement Therapy (TRT) and over-the-counter testosterone supplements are fundamentally different. TRT is a medical treatment prescribed and monitored by a healthcare provider that involves administering bioidentical testosterone to correct a diagnosed deficiency. On the other hand, “testosterone supplements” or “boosters” do not contain testosterone. Instead, they are typically a blend of herbs, vitamins, and minerals claimed to support the body’s natural production of the hormone. While some ingredients may offer benefits, they are not a substitute for medical therapy. Rogan’s protocol involves actual TRT, which should only be pursued responsibly under the guidance of a qualified healthcare provider. This approach ensures your treatment is based on actual lab results and is combined with lifestyle changes to address root causes like diet, stress, and sleep.
Foundational Health Supplements
Before exploring advanced protocols, it’s important to cover the basics. A solid supplement foundation acts as nutritional insurance, filling any gaps left by your diet. For high-performing individuals, whose bodies and minds are under constant demand, these fundamentals are non-negotiable. They support everything from energy production and immune function to hormonal balance and cellular repair. Rogan’s regimen is built on a similar principle, starting with core nutrients that create a baseline of health. Think of these as the concrete foundation upon which you can build a more specialized and targeted health strategy. Without these in place, more advanced supplements or therapies may not be as effective.
Multivitamin and Minerals
A high-quality multivitamin is a cornerstone of Rogan’s daily routine. It ensures he’s getting a broad spectrum of essential vitamins and minerals that might be missed in his diet. One standout is Vitamin D3, which is crucial for immune function and bone health. Some research suggests a link between adequate Vitamin D levels and healthy testosterone production, making it a key nutrient for men’s health. For busy professionals, a multivitamin helps cover your bases, supporting energy metabolism and overall vitality when your nutritional intake might not be perfect every single day.
Omega-3 Fish Oil and B Vitamins
Chronic inflammation can disrupt nearly every system in the body, including your hormones. Rogan includes Omega-3 fatty acids in his stack to help manage inflammation and support cardiovascular health. A healthy heart and circulatory system are vital for delivering nutrients and hormones where they need to go. B vitamins are also critical, as they play a direct role in energy production at a cellular level. For anyone dealing with high stress or mental fatigue, B vitamins are essential for maintaining cognitive function and a balanced mood, helping you stay sharp and focused.
Greens and Probiotics
Gut health is increasingly recognized as the epicenter of overall wellness. Rogan incorporates both greens powders and probiotics to support a healthy digestive system. A balanced gut microbiome is linked to better nutrient absorption, a stronger immune system, and even improved mental health. Probiotics introduce beneficial bacteria that can indirectly support hormonal health by reducing systemic inflammation and improving your body’s ability to process nutrients. A daily greens supplement adds a concentrated dose of vitamins, minerals, and antioxidants that further supports detoxification and cellular health.
Performance and Recovery Supplements
For anyone committed to a consistent fitness routine, what you do outside the gym is just as important as what you do inside. Performance and recovery supplements are designed to help you push harder during workouts and repair more efficiently afterward. This allows for greater consistency and better results over time, whether your goal is building strength, improving endurance, or maintaining lean muscle mass as you age. Rogan, an avid martial artist and fitness enthusiast, uses several key supplements to keep his body performing at its peak and to speed up the recovery process.
Creatine and Pre-Workout
Creatine is one of the most studied and effective supplements for improving strength and power output. Rogan uses Creatine Monohydrate to help his muscles generate more energy during intense, short-burst activities like weightlifting. According to the JRE Library, this helps him achieve better workouts, which translates to more significant gains in strength and muscle growth. While he also uses a pre-workout supplement for an energy and focus kick, creatine is the real workhorse here for long-term performance improvement. It’s a simple, safe, and proven tool for anyone serious about their training.
Electrolytes and Hydration
Hydration isn’t just about drinking water; it’s about maintaining a proper balance of essential minerals called electrolytes. Sodium, potassium, and magnesium are crucial for nerve function, muscle contractions, and overall fluid balance. When you sweat during an intense workout or even just a stressful day, you lose these vital minerals. Replenishing them is key to preventing cramps, reducing fatigue, and ensuring your body is firing on all cylinders. This is a simple but often overlooked aspect of peak performance and recovery that supports every other part of your health regimen.
Protein and Joint Support
Intense physical activity breaks down muscle tissue. Protein provides the amino acids necessary to repair that damage and build stronger, more resilient muscle. Rogan emphasizes getting enough protein to facilitate this recovery process, which is fundamental for anyone looking to improve their body composition or athletic performance. Alongside protein, he uses supplements for joint support. As we age, protecting our cartilage and connective tissues becomes increasingly important for maintaining mobility and staying pain-free, allowing for a long and active life without being sidelined by injuries.
Cognitive and Mood Support (Nootropics)
For driven professionals, mental performance is just as critical as physical health. Nootropics, often called “smart drugs” or cognitive enhancers, are substances that may help improve brain functions like memory, focus, creativity, and motivation. In a world filled with distractions, maintaining mental clarity and a balanced mood is a significant advantage. Rogan has long been a proponent of using nootropics to sharpen his mind for his demanding work as a podcaster and commentator, where quick thinking and articulate speech are paramount to his success.
Alpha BRAIN and Other Nootropics
One of the most well-known supplements in Rogan’s stack is Onnit Alpha BRAIN. He has stated that he takes it before every podcast and UFC commentary session because it helps him recall words and form sentences more fluidly. The ingredients in Alpha BRAIN are chosen to support the production of acetylcholine, a key neurotransmitter for learning and memory. For executives, entrepreneurs, or anyone whose job demands high-level cognitive function, a nootropic can be a useful tool for staying on top of your game during mentally taxing tasks.
CBD for Wellness
Beyond targeted cognitive enhancement, maintaining a calm and balanced state of mind is crucial for sustained performance. Rogan has often discussed using CBD to help manage stress and promote a sense of overall wellness. Unlike THC, CBD is non-psychoactive and is used by many to soothe anxiety and improve sleep quality without causing a “high.” For high-achieving individuals who often operate in a state of chronic stress, incorporating CBD can be a way to down-regulate the nervous system, leading to better recovery, more restorative sleep, and improved resilience against daily pressures.
Longevity and Anti-Aging Protocols
Beyond maintaining current performance, many forward-thinking individuals are focused on extending their healthspan—the number of years they remain healthy and functional. This involves proactive strategies that target the underlying processes of aging at a cellular level. Rogan has integrated several cutting-edge protocols into his regimen with the goal of not just feeling good today, but preserving his vitality for decades to come. These advanced therapies, like NAD+ optimization and IV drips, represent a shift from reactive healthcare to proactive health optimization.
NAD, NMN, and Resveratrol
NAD+ is a critical coenzyme found in every cell of your body, and it plays a vital role in energy metabolism and DNA repair. Unfortunately, NAD+ levels decline significantly with age. Rogan has talked about getting weekly NAD IV treatments, stating they make him feel more energetic and vibrant. Supplements like NMN (nicotinamide mononucleotide) and resveratrol are often taken to support the body’s natural production of NAD+. This approach aims to combat age-related cellular decline, supporting energy levels and promoting healthy aging from the inside out.
IV Drip Therapy
IV drip therapy is another tool Rogan uses to ensure his body gets what it needs efficiently. This method delivers vitamins, minerals, and antioxidants directly into the bloodstream, bypassing the digestive system for 100% absorption. For busy individuals or those with compromised gut health, IV therapy can be an effective way to quickly replenish nutrient stores, rehydrate the body, and support recovery. While not a replacement for a healthy diet, it can serve as a powerful adjunct for enhancing cellular function and overall wellness, especially during periods of high stress or intense physical demand.
A Balanced View on Rogan’s Regimen
While Joe Rogan’s extensive health protocol is fascinating, it’s crucial to view it as a case study, not a prescription. His regimen is highly personalized, developed over years of experimentation, and supported by a team of professionals and significant financial resources. Simply copying his stack of supplements and therapies without understanding your own unique biology is not a sound strategy. What works for a 50-something male martial artist and podcaster is unlikely to be the perfect fit for you. The most valuable lesson from Rogan isn’t which supplements to take, but his proactive and data-driven commitment to taking control of his health. This mindset—prioritizing well-being to perform better in all areas of life—is the real key to long-term success.
The Importance of Professional Guidance
The single most important takeaway from Rogan’s health journey is his reliance on medical supervision and testing. He emphasizes that hormonal therapies must complement, not replace, foundational practices like nutrition and exercise. This is where a personalized, data-driven approach becomes essential. Instead of guessing, a comprehensive health platform like 1st Optimal begins with in-depth lab testing—analyzing your blood work, hormones, and other key biomarkers—to build a complete picture of your health. This allows for a truly personalized protocol tailored to your body’s specific needs, helping you address root causes and achieve your goals safely and effectively, without wasting time or money on things that won’t work for you.
Cost, Accessibility, and Sponsorships
It’s also important to be realistic about the financial investment required to replicate Rogan’s regimen. The combination of TRT, peptides, IV drips, and a long list of daily supplements is expensive. Furthermore, it’s no secret that Rogan has a significant financial stake in Onnit, the company that produces many of the supplements he promotes, including Alpha BRAIN. This doesn’t necessarily invalidate the products, but it’s a critical piece of context. A more sustainable and effective approach for most people is to focus on the highest-impact changes first, guided by professional testing and advice, rather than attempting to follow an all-encompassing and costly celebrity protocol.
References
- Fast Life Hacks: Joe Rogan TRT Protocol Explained
- Great Green Health: Joe Rogan’s Testosterone Replacement Therapy (TRT) Protocol
- Science and Humans: Joe Rogan’s TRT Regimen, Workout Plan, and Diet
- Hone Health: Inside Joe Rogan’s TRT Regimen, Workout, and Diet Habits
- NuForma Wellness: Joe Rogan’s Experience with Peptides and Testosterone
Joe Rogan’s approach to men’s health underscores the significance of hormonal balance and comprehensive wellness strategies. By combining medical interventions like TRT with lifestyle modifications, individuals can work towards achieving optimal health and vitality. However, it’s imperative to undertake such journeys under professional guidance to ensure safety and effectiveness.
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