Joe Rogan’s Sauna: Which Sauna He Uses and How He Uses it to Achieve Enhanced Health and Wellness

Last updated on May 19th, 2023 at 03:23 pm


Joe Rogan Sauna

Saunas have been used for centuries for relaxation and health benefits, and its popularity has only continued to grow.

One celebrity who is known for his love of sauna is Joe Rogan, the comedian, actor, UFC commentator and podcast host. Rogan has frequently discussed the benefits of sauna on his podcast and social media channels, and the “Joe Rogan Sauna Routine” has become a topic of interest for many of his fans.

In this article, we will take a closer look at Joe Rogan’s sauna routine, the potential health benefits of sauna, and how sauna can be incorporated into your own wellness routine.

Joe Rogan’s Sauna

Joe Rogan is a frequent sauna user and has talked about his sauna routine on several occasions. In the past, Rogan used a Clearlight Infrared sauna, which uses infrared heat to warm the body rather than traditional heat sources like wood or electric heaters.

He’s never been on record to say anything negative about the Clearlight sauna line, however he has recently switched to a Salus barrel sauna which he has praised on multiple occasions on social media and his podcast. They also have a perfect 5.0 star rating on Google with over 240 reviews. Rogan’s model is called the Thermory Horizon barrel sauna:

Salus also offers both infrared and tradition saunas.

They feature the following customizations:

  • different wood choices
  • different door styles
  • different heater options
  • Bucket, ladel and thermometer add ons

And the following specs:

  • Interior LED light
  • Multi-level seating
  • Stainless steel hinges and fasteners
  • Tempered glass doors
  • Some models come with speakers with Bluetooth
  • Hand-crafted construction (Made in the USA)
  • Easy assembly for 2 people

Joe Rogan’s Sauna Routine

In terms of temperature, Rogan has discussed using his sauna at temperatures ranging from 185 to 210 degrees Fahrenheit. He typically stays in the sauna for 20-30 minutes at a time, sometimes incorporating cold plunges in between sessions and he repeats this from 4-7 times per week.

Here’s Joe talking about his routine:

The Science Behind Sauna and Cold Plunge (Hot-Cold Therapy)

While sauna on its own has been shown to have numerous health benefits, combining sauna with a cold plunge can enhance those benefits even further.

This combination has become increasingly popular among athletes and wellness enthusiasts, and Joe Rogan is heavy advocate.

The science behind sauna and cold plunge has to do with heat shock proteins. These proteins are produced by the body in response to stress, such as exposure to high temperatures.

Heat shock proteins help the body repair and regenerate damaged cells, and they have also been shown to have anti-inflammatory effects.

When you expose your body to high temperatures in the sauna, it triggers the production of heat shock proteins. When you then submerge your body in cold water, it causes vasoconstriction, which can enhance the delivery of oxygen and nutrients to your muscles and organs.

In addition to the benefits of heat shock proteins, combining sauna and cold plunge can also enhance cardiovascular benefits.

Alternating between hot and cold temperatures has been shown to improve blood vessel function and reduce inflammation, which can help reduce the risk of heart disease and stroke.

All that being said, there is no cookie cutter answer that works for everyone.

Using a sauna is very particular to each individual, so use a certain temperature for a certain duration that is uncomfortable (it’s supposed to be) but not threatening. Listen to your body, it’s a trial and error process.

Do’s and Don’ts After Sauna

After a sauna session, it’s important to take care of your body to reap the maximum benefits of the experience. Here are some do’s and don’ts to keep in mind:

Do’s After a Sauna:

  • Drink plenty of water or other hydrating fluids to replenish fluids lost during sweating.
  • Take a cool shower or splash cool water on your face and body to help bring your body temperature back to normal.
  • Stretch or do some light physical activity to help relax your muscles and improve circulation.
  • Relax and take some time to rest, letting your body continue to reap the benefits of the sauna.

Don’ts After a Sauna

  • Don’t consume alcohol or caffeine immediately after a sauna session, as these can dehydrate the body.
  • Don’t take a hot shower or bath immediately after a sauna session, as this can put undue stress on your body.
  • Don’t over-exert yourself or engage in vigorous exercise immediately after a sauna session, as this can put additional stress on your body.

By following these do’s and don’ts, you can ensure that you’re getting the most out of your sauna experience and minimizing any potential risks.

Again, remember to listen to your body and adjust your routine as needed to find the right balance for your individual needs and preferences.

Health Benefits of Frequent Sauna Use

Frequent sauna use has been associated with a number of health benefits, ranging from improved cardiovascular and circulatory function to enhanced immune function and pain relief. Here are some of the potential health benefits of frequent sauna use:

  • Improved cardiovascular function: Regular sauna use has been shown to improve blood pressure, reduce inflammation, and improve blood vessel function, all of which can help reduce the risk of heart disease and stroke.
  • Enhanced immune function: Sauna use has been shown to stimulate the production of white blood cells, which can help the body fight off infections and diseases.
  • Pain relief: Sauna use can help alleviate muscle and joint pain, as well as headaches and other types of pain.
  • Stress relief: Sauna use can help reduce stress and promote relaxation, which can have a number of positive effects on mental and emotional health.
  • Enhanced detoxification: Sauna use can help stimulate sweating, which can help remove toxins from the body.
  • Potential weight loss benefits: While sauna use alone is not a substitute for a healthy diet and exercise, some research suggests that it may help promote weight loss by increasing metabolism and reducing appetite.


In conclusion, Joe Rogan’s sauna routine has become a topic of interest for many people who are interested in improving their overall health and wellness.

Sauna use has been associated with a number of potential health benefits, from improved cardiovascular function to enhanced immune function and pain relief.

By incorporating sauna use into a well-rounded wellness routine, it may be possible to reap many potential benefits.

As with any practice that pushes your body to it’s limit, it’s very individualized and it’s important to listen to your body and adjust accordingly.

By following Joe Rogan’s example and incorporating sauna use into a holistic wellness routine, however, you may be able to promote overall health and wellbeing.

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