Recovery, Diet & Wellness
Rogan's recovery practices: sauna 4x/week, float tank, TRT/HGH, and his elk-meat-centered diet.
Interventions
Other steps
- Sauna
15-20 min at 180-190°F · Daily · ~4x/week
Combines with meditation, breathwork, or audiobooks
Details & sources
- Sensory deprivation / float tank
60+ min · Daily · Regular
"Very extreme form of meditation" — has tank at studio
Details & sources
Medications
- TRT (Testosterone Replacement Therapy)
Injections · Daily · Ongoing since ~age 40
Started after energy dip in late 30s — openly advocates testing first
Details & sources
Nutrition
- Elk meat (primary protein)
Main protein source · Daily
Bow-hunted wild game — lean, organic, hormone-free. Traeger grill.
Details & sources
- "Hulk Loads" green shake
Cucumber, apple, garlic, ginger, celery, kale · Daily
Micronutrient density alongside meat-heavy diet
Details & sources
- Carnivore cycling (January)
Full month, all meat · Daily · Annual
Weight loss, vitiligo management, mental clarity
Details & sources
- No bread, minimal carbs, no sugar
Strict avoidance · Daily · Ongoing
"Healthy food — a lot of vegetables and a lot of game meat"
Details & sources
Sources
Original accounts behind this protocol. Numbers match the references in each intervention.
- 01Routines.club (2025) ↗Sauna
- 02JRE ↗Sensory deprivation / float tank
- 03Hone Health ↗TRT (Testosterone Replacement Therapy) · Elk meat (primary protein) · "Hulk Loads" green shake · Carnivore cycling (January) · No bread, minimal carbs, no sugar
- 04BJJEE (2021) ↗HGH (Human Growth Hormone)
Edit history
- v1Current versionFebruary 18, 2026