Joe Rogan's Sauna Routine: + Which Sauna Does He Use?

Joe Rogan doesn't just talk about health on his podcast — he lives it. And few habits in his routine have generated as much conversation as his commitment to regular sauna use. Over the years, Rogan has dedicated significant airtime on The Joe Rogan Experience to discussing the science of heat therapy, often alongside world-class researchers like Dr. Rhonda Patrick and Dr. Andrew Huberman. His sauna routine has become one of the most searched wellness protocols on the internet, and for good reason — it's grounded in legitimate research and accessible enough for anyone to replicate at home.

In this guide, we'll break down exactly what Joe Rogan's sauna routine looks like, which saunas he actually uses, the science he references, and how you can build a similar protocol in your own home with the right equipment.

What Does Joe Rogan's Sauna Routine Look Like?

Rogan's sauna routine isn't complicated, and that's part of what makes it so appealing. He's been remarkably consistent in describing it across multiple podcast episodes and interviews. Here are the core parameters he follows:

• Frequency: 4 times per week (sometimes more)
• Duration: 15–30 minutes per session
• Temperature: Approximately 180–190°F (82–88°C)
• Post-sauna protocol: Cold plunge or cold shower immediately after
• Hydration: Electrolyte-rich fluids before, during, and after sessions

Rogan has mentioned on multiple episodes that he considers his sauna sessions non-negotiable. He's said that when he misses a session, he doesn't feel like he's operating at full capacity. During sessions, he often listens to audiobooks or guided meditation — he's specifically mentioned Sam Harris's Waking Up meditation series — and has noted that he can comfortably use his AirPods in the sauna at temperatures up to around 180°F.

One thing Rogan emphasizes is pushing himself slightly beyond his comfort zone during each session. He's described a practice of adding an extra five minutes at the end of a session when he feels like getting out, treating the mental challenge of staying in the heat as part of the benefit.

Which Sauna Does Joe Rogan Use?

This is the question everyone asks, and the answer is that Rogan actually uses more than one type of sauna. Over the years, his setup has evolved, and he currently maintains saunas at both his home and his podcast studio in Austin, Texas.

Barrel Sauna at His Podcast Studio

At the Joe Rogan Experience studio in Austin, Rogan has a traditional barrel sauna provided through a partnership with Salus Saunas. This is the sauna you'll most often see referenced in connection with his name. It's a wood-fired or electric traditional sauna that heats the air to high temperatures using a conventional heater and sauna stones, allowing Rogan to pour water over the rocks to create steam (known as löyly in Finnish sauna culture).

Barrel saunas are popular for good reason — the cylindrical design creates natural heat circulation, where hot air rises to the top of the curve and rolls back down the sides, distributing heat more evenly than a flat-ceiling sauna. They also heat up faster and use less energy than rectangular saunas of the same capacity because the curved walls eliminate wasted air volume in corners and ceiling peaks.

Infrared Sauna at Home

In earlier podcast episodes, Rogan frequently discussed his use of an infrared sauna at home. He's mentioned having a custom-built infrared unit tailored to his preferences. Infrared saunas work differently than traditional models — instead of heating the surrounding air to extreme temperatures, they use infrared light panels to warm the body directly. This allows for a deep, penetrating sweat at lower ambient temperatures (typically 120–150°F compared to 170–200°F in a traditional sauna).

Rogan has spoken about appreciating infrared saunas specifically for post-workout recovery, relaxation, and the deep tissue penetration they provide. He's also emphasized the importance of choosing low-EMF infrared saunas from reputable manufacturers, advising his listeners to research electromagnetic field emissions before purchasing.

Why He Uses Both Types

Rogan switches between traditional and infrared saunas depending on what he's looking for on a given day. When he wants intense, high-temperature heat with steam — closer to the authentic Finnish sauna experience — he uses his traditional barrel sauna. When he's focused on recovery, relaxation, or a longer, lower-temperature session, he gravitates toward the infrared unit. This kind of flexibility is something many serious sauna enthusiasts eventually adopt, and it's one reason hybrid saunas that combine both traditional and infrared heating have become increasingly popular.

If you're not sure which type is right for you, our guide on infrared sauna vs. traditional sauna breaks down the key differences in heat type, health benefits, cost, and installation.

The Dr. Rhonda Patrick Connection

You can't discuss Joe Rogan's sauna habit without mentioning Dr. Rhonda Patrick. A biomedical scientist with a PhD from the University of Tennessee Health Science Center and the founder of the FoundMyFitness podcast, Patrick has appeared on The Joe Rogan Experience numerous times — episodes #502, #568, #672, #901, #1178, and #1474 among them. It was Patrick's appearances that first sparked Rogan's serious interest in sauna therapy.

During these episodes, Patrick walked Rogan and his audience through the scientific literature on sauna use, particularly the landmark Finnish research connecting regular sauna bathing with dramatic reductions in cardiovascular mortality and all-cause death risk. She broke down complex topics like heat shock proteins, hyperthermic conditioning, and the neurological effects of heat stress in a way that resonated with millions of listeners.

Patrick's recommended protocol aligns closely with what Rogan practices: sessions of at least 20 minutes, at temperatures of 174°F or higher, performed multiple times per week. She's described sauna use as mimicking many of the physiological benefits of moderate-intensity exercise, including elevated heart rate, improved circulation, and enhanced immune function.

The Science Joe Rogan References

Rogan doesn't just promote sauna use based on how it feels — he consistently points to specific research. Here are the key studies and scientific concepts he and his guests reference most frequently.

The Finnish Kuopio Ischemic Heart Disease Risk Factor Study

This is the study Rogan and Dr. Patrick cite more than any other. Published in 2015 in JAMA Internal Medicine by Dr. Jari Laukkanen and colleagues at the University of Eastern Finland, this prospective cohort study followed 2,315 middle-aged men (ages 42–60) from Eastern Finland over a median period of 20.7 years.

The findings were striking. Compared to men who used the sauna only once per week, those who used it 4–7 times per week experienced:

• A 40% reduction in all-cause mortality
• A 63% reduction in risk of sudden cardiac death
• A 48% reduction in fatal coronary heart disease
• A 50% reduction in fatal cardiovascular disease

Session duration also mattered. Participants who spent more than 19 minutes per session had a 52% lower risk of sudden cardiac death compared to those who spent less than 11 minutes. The study used traditional Finnish saunas operating at approximately 174°F (79°C) with moderate humidity.

It's worth noting that this study was observational, not a randomized controlled trial, meaning it shows a strong association between sauna use and reduced mortality but cannot definitively prove causation. However, subsequent research from the same group — including studies on stroke risk, hypertension, dementia, and Alzheimer's disease — has consistently reinforced these findings.

Heat Shock Proteins

One of the mechanisms Rogan discusses most enthusiastically is the production of heat shock proteins (HSPs). When your body is exposed to extreme heat — like the temperatures inside a sauna — it triggers the release of these specialized proteins as a protective response. Heat shock proteins function as molecular chaperones, helping other proteins maintain their correct structure and repairing proteins that have been damaged by cellular stress.

Research has shown that a 30-minute sauna session at approximately 163°F (73°C) can increase heat shock protein production by roughly 50%, with elevated levels persisting for up to 48 hours afterward. HSPs have been linked to reduced inflammation, prevention of muscle atrophy, faster muscle recovery, and potentially even direct inhibition of certain viral activity.

This is one of the reasons Rogan views sauna use as particularly valuable for athletes and anyone with a physically demanding lifestyle. The combination of a hard workout followed by a sauna session and a cold plunge is essentially his go-to recovery protocol.

Cardiovascular Benefits

When you sit in a sauna, your core body temperature rises, your heart rate increases (often to 100–150 beats per minute, similar to moderate exercise), and your blood vessels dilate. This process improves circulation, reduces arterial stiffness, and can lower blood pressure over time. Rogan has described it as getting a cardiovascular workout without having to move — something he finds especially valuable on rest days or when dealing with injuries.

Dr. Patrick has explained on the podcast that regular heat exposure through sauna bathing can increase plasma volume and improve the body's ability to regulate temperature during exercise, which is why many endurance athletes incorporate sauna sessions into their training protocols.

Mental Health and Neurological Benefits

Beyond the physical benefits, Rogan frequently talks about how sauna use affects his mental state. The science supports this. Heat exposure triggers the release of norepinephrine — a neurotransmitter associated with focus, attention, and mood regulation. One study found that a single sauna session until subjective exhaustion increased norepinephrine levels by 310% and prolactin by a factor of ten.

Separate research has shown that 30-minute hot baths at 104°F produce measurable antidepressant effects, and Dr. Patrick has discussed how heat shock proteins play a role in preventing neurodegenerative diseases and supporting brain-derived neurotrophic factor (BDNF) production, which is critical for cognitive function and synaptic plasticity.

Rogan has been open about using his sauna time as a form of meditation and mental training — the discipline of staying in extreme heat when every instinct says to get out translates, in his view, to mental toughness in other areas of life.

Joe Rogan's Cold Plunge Protocol

No discussion of Rogan's sauna routine is complete without addressing the cold plunge. Rogan pairs nearly every sauna session with cold water immersion, typically at around 33°F (0.5°C). This practice, known as contrast therapy, involves alternating between extreme heat and extreme cold to amplify the physiological benefits of both.

The cold exposure after a sauna session causes rapid vasoconstriction (narrowing of blood vessels) after the vasodilation (widening) caused by the heat. This "pump" effect is believed to improve circulation, reduce inflammation, accelerate muscle recovery, and produce a powerful release of norepinephrine that enhances mood and alertness.

Rogan has described the combination as one of the most effective things he does for both physical recovery and mental clarity. If you're interested in building a similar contrast therapy setup at home, pairing an outdoor sauna with a dedicated cold plunge tub is the most direct way to replicate what Rogan does.

How to Build a Joe Rogan-Style Sauna Routine at Home

The good news is that you don't need a custom-built studio sauna or a celebrity budget to follow a protocol similar to Rogan's. Here's how to get started.

Step 1: Choose Your Sauna Type

If you want to match Rogan's high-heat traditional sessions, a barrel sauna is an excellent choice. They heat efficiently, look great in any backyard, and can reach the 180–190°F range that Rogan targets. For a more accessible entry point that's easier to install indoors, an infrared sauna plugs into a standard household outlet and still delivers significant health benefits at lower temperatures.

If you want the best of both worlds — and the closest experience to Rogan's dual-sauna setup — consider a hybrid sauna that combines traditional and infrared heating in a single unit. Several models also include built-in red light therapy panels for additional recovery and skin health benefits.

Step 2: Set Your Temperature and Duration

Based on both Rogan's protocol and the Finnish research, aim for:

• Traditional sauna: 174–190°F for 15–20 minutes per session
• Infrared sauna: 125–150°F for 20–30 minutes per session (infrared sessions can be longer because the ambient air temperature is lower)
• Frequency: 4 times per week to align with the highest-benefit group in the Finnish study

If you're new to sauna bathing, start with shorter sessions at lower temperatures and gradually work your way up. There's no benefit to pushing too hard too fast — consistency over weeks and months is what produces results.

Step 3: Add Cold Exposure

To replicate Rogan's contrast therapy protocol, follow each sauna session with cold water immersion. A dedicated cold plunge is ideal, but a cold shower works as a starting point. Aim for water temperatures between 40–60°F for beginners, gradually working toward colder temperatures as your body adapts.

Step 4: Hydrate Properly

Rogan is adamant about hydration. A single sauna session can cause you to lose a significant amount of fluid through sweat. Drink water with electrolytes before your session, keep water accessible during the session, and rehydrate thoroughly afterward. This is one area where cutting corners can lead to problems, so don't skip it.

Step 5: Enhance Your Setup

Once you have your sauna and cold plunge in place, a few sauna accessories can meaningfully improve your experience. Ergonomic backrests make longer sessions more comfortable, a quality thermometer and hygrometer help you dial in your preferred conditions, and sauna stones (for traditional units) affect how steam is produced when you pour water over the heater. A proper sauna heater sized correctly for your sauna's cubic footage is also essential for reaching and maintaining the temperatures Rogan targets.

Frequently Asked Questions

Does Joe Rogan use an infrared or traditional sauna?

He uses both. Rogan has a traditional barrel sauna at his podcast studio in Austin, Texas, and has also discussed using a custom infrared sauna at home. He switches between them depending on whether he's looking for high-heat traditional sessions or lower-temperature infrared recovery sessions.

How hot does Joe Rogan set his sauna?

Rogan typically sets his sauna to approximately 180–190°F (82–88°C) for traditional sessions. This is consistent with the temperature range used in the Finnish research studies he references, which found significant health benefits at temperatures of 174°F and above.

How often does Joe Rogan use the sauna?

He uses the sauna approximately four times per week, with each session lasting 15–30 minutes. This frequency aligns with the group in the Finnish Kuopio study that experienced the greatest reduction in cardiovascular and all-cause mortality.

Does Joe Rogan combine sauna with cold plunge?

Yes. Rogan is a strong advocate of contrast therapy and almost always follows his sauna sessions with cold water immersion at around 33°F. He views this hot-cold combination as one of the most effective recovery and wellness tools available.

What brand of sauna does Joe Rogan endorse?

Rogan has a partnership with Salus Saunas, and the barrel sauna at his podcast studio is from that brand. However, the specific brand matters less than the quality and type of sauna. What's most important is choosing a well-built unit — whether that's a traditional barrel sauna, an infrared sauna, or a hybrid model — that reaches the appropriate temperatures and is constructed from quality materials with low EMF emissions (for infrared models).

Can I replicate Joe Rogan's sauna routine at home?

Absolutely. You don't need a celebrity budget or a custom installation to follow a similar protocol. Prefabricated outdoor saunas and indoor saunas are available in a wide range of sizes and price points, many with free shipping and straightforward assembly. Paired with a cold plunge tub, you can build a complete contrast therapy setup at home for a fraction of what a gym membership costs over time.

Is sauna use safe for everyone?

Most healthy adults can safely use a sauna, but you should consult your doctor before starting a regular sauna routine if you have cardiovascular conditions, blood pressure issues, are pregnant, or take medications that affect your body's ability to regulate temperature. Always start with shorter sessions at lower temperatures and listen to your body.

The Bottom Line

Joe Rogan's sauna routine is popular not because it's exotic or complicated, but because it's simple, consistent, and backed by meaningful research. Four sessions per week, 15–30 minutes at high heat, followed by cold exposure and proper hydration. That's the core of it. The Finnish research he cites represents some of the strongest epidemiological evidence linking any single lifestyle practice to reduced mortality, and the supporting science around heat shock proteins, cardiovascular adaptation, and neurological benefits continues to grow.

Whether you start with a barrel sauna in your backyard, an infrared sauna in your spare room, or a hybrid unit that gives you both options, the most important step is simply starting. As Rogan himself has put it — once you make sauna use a regular part of your routine, you'll wonder how you ever went without it.