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Home » Joe Rogan Experience: #2429 with Tom Segura (Transcript)

Joe Rogan Experience: #2429 with Tom Segura (Transcript)

Here is the full transcript of American comedian Tom Segura’s interview on The Joe Rogan Experience #2429, December 23, 2025.

Brief Notes: In this high-energy installment of the Joe Rogan Experience, Joe reunites with longtime friend and fellow comedian Tom Segura to catch up on life, fitness, and the surreal nature of the entertainment industry. Rogan and Segura trade absurd road anecdotes, swap dark parenting humor, and revisit some of their most notorious bits, all while promoting Segura’s new Netflix special, “Tom Segura: Teacher.”

The episode showcases Segura’s signature deadpan storytelling, his chemistry with Rogan, and their shared fascination with how comedy has evolved in a hyper-online world. Along the way, the two touch on podcasts, fighting shape vs. dad bod shape, and why the best material still comes from life’s most embarrassing moments.

The Croissant Paradox

JOE ROGAN: Is that hat your croissant company, bro? Those croissants are real, aren’t they? I was going to eat one bite. This is what’s left. I was like, I’ll have a bite.

TOM SEGURA: They’re so good, man.

JOE ROGAN: Too buttery. Well, how can a guy lose as much weight as you lost and then open up a bakery?

TOM SEGURA: Because I started with them when I was so fat. It was perfect. Like, I fell in love with that place when I was close to my fattest, and I was like, this is a match made in heaven.

JOE ROGAN: How big were you when you were your fattest?

TOM SEGURA: The most I ever weighed was 265.

JOE ROGAN: Holy s*. Yeah. And what do you weigh now?

TOM SEGURA: 187. That’s insane.

JOE ROGAN: Yeah.

TOM SEGURA: So that’s like, what, 80 pounds?

JOE ROGAN: What does that feel like on your joints?

TOM SEGURA: Feels great. I feel so much better. I feel so much better. Of course, I’m lifting four days a week.

JOE ROGAN: Wow.

TOM SEGURA: Yeah, I just lifted this morning.

JOE ROGAN: Do you have a trainer? Do you go solo?

TOM SEGURA: No, he meets me there every day or every day that I’m training.

JOE ROGAN: You do that for accountability?

TOM SEGURA: You know, I just realized that, I mean, I’ve trained enough now where I can do a good workout on my own, but I always feel like it’s never as good as when he’s there. It’s always a little bit harder, and I always feel like it’s a better workout when he’s there.

JOE ROGAN: Yeah.

TOM SEGURA: Yeah. He pushes me, Sean.

JOE ROGAN: So you’ve been with him for a while?

The Nutrition Game

TOM SEGURA: I’ve been with him for years. The other difference, the big difference, is that I’ve been dialed in, not with croissants, but I’ve dialed in my nutrition a lot more. I eat four times a day now, and I’m on top of my macros. Things I’ve never done before.

JOE ROGAN: Why do you eat four times a day?

TOM SEGURA: This nutritionist just gave me this plan, and I’ve been just doing it.

JOE ROGAN: Interesting.

TOM SEGURA: Yeah. So I eat 50 grams of protein at every, at each of those four different meals.

JOE ROGAN: Okay.

TOM SEGURA: So I end up getting 200 grams.

JOE ROGAN: So you do smaller meals that are lower in calories but high in protein.

TOM SEGURA: Yeah. Yep. And then I also carb cycle. So, if today was legs, I know that it’s a more intense workout. I’ll do the full portions of these carbs, which sometimes are sweet potatoes or white rice. But on a day if it’s a rest day or I’m doing a less intense workout, I’ll dial back how much of those carbs I eat.

JOE ROGAN: Hmm. Are you, do you take a pre-workout?

TOM SEGURA: I have a pre-workout meal every time. So in the morning I get, I’ve been getting up at 5:30, so I… What? Yeah.

JOE ROGAN: What the f* are you doing, man?

TOM SEGURA: I mean, because I’ve been in the writers room on season two of “Bad Thoughts,” so I’ve been getting up at 5:30 and my pre-workout meal is like muesli, kind of grains with some honey, a little bit of almond butter. And then I have Greek yogurt with a scoop of whey protein. So that’s my pre-workout and after that I go to the gym. And then during the workout I sometimes have an intra-workout shake. Sometimes I just…

JOE ROGAN: Yeah.

TOM SEGURA: Yeah.

JOE ROGAN: Wow.

TOM SEGURA: But I mean I feel much better doing it that way. And then I eat again about an hour after that workout. So that’s my second meal. Then a few hours later is three and then my fourth one is around six.

JOE ROGAN: So you have your second meal by…

TOM SEGURA: By the time it’s 8 a.m. Maybe 9:30. Yeah. That’s so crazy.

The Sleep Factor

JOE ROGAN: Yeah. What time you going to bed at night?

TOM SEGURA: Well that’s, that’s the key to this whole f*ing thing. That’s the key to the whole thing is that you go to do this. I got to do this. And to do that, I got to do that and to do that I got to get up early. And the only way I can get up early is by staying on top of when I go to bed. When we met I was going to bed at 3 o’clock in the morning.

JOE ROGAN: Normal stuff.

TOM SEGURA: Yeah. And I would get up at 11.

JOE ROGAN: Yeah. Like a normal person.

TOM SEGURA: Like a normal person. And then I would say in the last decade a lot of my bedtime kind of shifted to around midnight. And then it shifted to closer to 11. In the last few months, sticking to this plan, I’ve started to go to bed sometimes at 10, 10:30, which for me is very early. It’s very hard. It’s the biggest challenge for me has been to get to bed.

JOE ROGAN: That’s hard for me. That’s hard. That would be hard.

TOM SEGURA: But I also don’t think I’m going to be getting up at 5:30 forever.

JOE ROGAN: This is just writers room stuff.

TOM SEGURA: This is just writers room stuff.

JOE ROGAN: Normally you get up when, between 7 and 8?