Joe Rogan: Celebrity Sauna Protocol

Podcast host and MMA commentator Joe Rogan is one of the most vocal advocates for sauna use. Inspired by researchers like Dr. Rhonda Patrick, Rogan incorporates sauna into his weekly health and recovery ritual.

Joe Rogan’s Sauna Protocol

• Frequency: ~4 times per week

• Duration: 15–20 minutes per session

• Temperature: 180–190 °F (82–88 °C)

• Type: Mix of traditional Finnish sauna and infrared sauna

Health Benefits Rogan Highlights

• Muscle recovery & reduced soreness: Helps him bounce back from intense workouts and MMA training.

• Longevity: He often cites studies showing up to a 40% reduction in all-cause mortality among frequent sauna users.

• Improved circulation & endurance: Increases blood flow to muscles, enhances thermoregulation, and strengthens cardiovascular health.

• Mood & mental clarity: The endorphin release creates a calming, euphoric state post-session.

Recovery Combo

Rogan doesn’t stop at the sauna—he alternates with cold plunges to maximize recovery. This hot-cold contrast therapy enhances circulation, boosts resilience, and adds a mental toughness component.