Exercise scientist Dr. Mike Israetel continues to impart fitness wisdom as an esteemed physiologist. On November 22, 2024, Dr. Israetel critiqued the new workout and dieting routine used by podcast host Joe Rogan.
With millions of YouTube subscribers, Dr. Israetel’s content is not only packed with value but it’s highly sought after. Thanks to years of experience inside the gym combined with his scientific approach to training, he has helped countless individuals level up their fitness.
Exercise Scientist Critiques Joe Rogan’s Training and Diet, Offers Tips for Weight Loss
From breaking down the exercise and training endeavors of high-profile bodybuilders to unpacking celebrity workouts, Dr. Mike Israetel uses his experience on and off the stage to bring insightful and useful tips to his audience. This has led him to take another look at Rogan’s dieting and exercise practices.
Bodyweight squat warm-up
First, he analyzed Rogan’s bodyweight squat warm-up.
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“Bodyweight squats are an excellent warm-up. Joe is going to put this guy through the paces, my god.
The last person I would want to work out with is Joe Rogan because Joe is tough and he’s been working out for a long time and he’s all MMA-based and shit, this is going to suck, like in the best way possible. I’m just glad I’m not doing it.”
Next, Dr. Israetel examined the workout performed by Rogan and Action Bronson using a pair of kettlebells.
Rogan’s Kettlebell Workout
- Kettlebell swings — 3 sets
- Kettlebell clean press — 3 sets
- Kettlebell windmill — 3 sets
- Renegade rows — 3 sets
He labeled Rogan’s kettlebell workout as pretty intense, adding that it’s ideal for strength and hypertrophy gains.
“That’s a pretty intense whole-body workout especially if you don’t rest long between.
If you just have a kettlebell or a few kettlebells lying around, this is a fucking sweet workout it will get that ass moving, cause some strength gains, cause some hypertrophy gains, great for overall conditioning and just becoming someone who is better health cardiovascularly” Dr. Mike Israetel explained.
Like Rogan, Dr. Israetel also trains to be effective at Brazilian jiu-jitsu.
“If you have two or three sessions a week where you do kettlebell complexes, bodyweight moves, and three or four sessions a week where you do jiu-jitsu and some technique rolling at the end, you end up most days hitting that cardiovascular system hard.”
Dr. Israetel circles back to Rogan’s kettlebell training, detailing how the kettlebell clean press can build a physique.
“The kettlebell clean and press really does involve so many muscles in the body. I mean it’s all the pulling musculature, when you get it up here, some of the leg musculature when you transition, a ton of pushing musculature on the way up, a bunch of shoulder stuff.
It really is an awesome exercise to do if you just want to burn some fucking calories, get the body moving and improve your cardiovascular fitness.”
He also broke down Rogan’s dieting choices, offering insight into effective nutritional practices for weight control.
“Types of foods and ingredients, whatever, not much of that matters for weight control. What matters are primarily two factors: the palatability of food, how tasty it is, and the calorie density of food.”
He says to try to exert control over how calorie-dense your food options are if weight loss is the primary objective.
“Try to control how calorie-dense the food is, so eat more fresh veggies, fresh fruits, whole grains, things that have lots of volume, lots of fluids, and try to make sure that most of your meals aren’t like the tastiest thing in the world.”
Dr. Israetel believes sticking with basic foods that are filling but not super tasty can help you reliably lose weight over time.
“If you can do that and just eat basic foods most of the day that are filling but aren’t super tasty, it’s going to be really hard not to lose weight if you’re overfat and if you’re already at a level that you like it’s going to be easy to maintain. Every now and then you can have some bullshit here and there and it’s no big deal.”
In his spare time, Dr. Mike Israetel collaborates with other immensely popular fitness influencers. He recently joined hands with natural bodybuilder/powerlifter Jeff Nippard, walking him through an intense science-based arm workout. In the end, Nippard said it produced one of the biggest pumps he’s ever experienced.
There’s no denying Dr. Israetel’s knowledge of diet and exercise. Having taken a closer look at Rogan’s practices, he believes fans can take a few lessons from the famous UFC commentator.
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