Rogan’s Cold Plunge Routine at a Glance:
- Water Temp: 33°F – 37°F (0.6°C – 2.7°C).
- Frequency: 3 – 20 mins per plunge, 5x per week.
- When: Usually after workouts, but sometimes pre-workout for a mental jolt.
- Method: Morozko Forge Pro Ice Bath (home). BlueCube Pro Cold Plunge (JRE Studio).
- Why: Speed up recovery and build mental toughness.
- Duration: Since at least 2021.
- Rogan’s Plunge Products:
BlueCube Cold Plunge → Morozko Ice Bath → Oofos Ooahh Sandals → RVCA Shorts → Garmin Fenix 7 Watch →
Joe Rogan’s Cold Plunge Routine Revealed
Joe Rogan loves cold plunging almost as much as he loves talking about monkeys in space.
And that’s saying a lot.
Over the years, Rogan has pushed himself through some seriously brutal challenges—just to see what he’s made of.
- Joe Rogan did a strict carnivore diet for 30 days… And got explosive diarrhea.
- Joe Rogan tried the Goggins “Nickels and Dimes” workout where you do 5 pull-ups and 10 push-ups every minute for 1 hour… And he lasted 28 minutes.
- Joe Rogan hiked 15 miles (24 km) daily for 5 straight days (in backcountry) while bowhunting elk… And said it was “awesome”.
But while these experiences/experiments came and went, one routine stuck around: the cold plunge.
So, what makes his cold plunge routine different?
Let’s find out.
đź“Ť Where Does Rogan Freeze His Nuts Off?
Rogan has cold plunges and gyms at both his Austin home and the JRE Studio.
His home setup includes a Morozko Forge Pro Ice Bath paired with a home gym in his detached garage. The gym is fully stocked with weights, racks, benches, kettlebells, cardio machines, and mats for MMA drills.
When he’s podcasting and “working”, he uses the BlueCube Pro Cold Plunge at the studio and the commercially-equipped gym, which looks more like the Lakers performance center than your local 24/7 gym.
Whether he’s at home or the studio, the routine stays the same: workout + cold plunge + sauna.
đź’¬ Rogan Says
🎙️ Cold plunges, man… it’s like flipping a switch on your brain. The dopamine hit is wild.
Rogan’s Go-To Cold Plunges
These are the two cold plunges Rogan often uses and mentions on his podcast and social media.
- Where: Rogan’s home ice bath is set up outdoors in his backyard. You can spot it in several of his social media videos.
- What: It’s a Morozko Forge Pro Ice Bath. It uses a compressor, condenser, and a submerged evaporator coil to pull heat from the water, forming surface ice while a pump keeps the rest circulating and liquid.
- How Much: $10k – $30k. Morozko has a range of ice baths for sale. The Pro version Rogan has is $22,900.
- More Specs: It is equipped with a high-volume ozone water treatment system for purification. It uses 1/2-hp compressor with R134a refrigerant, delivering up to 4.5 hours of continuous plunge time per day—all while maintaining freezing temps.
- Where: Rogan’s studio cold plunge is located at the JRE Podcast Studio in Austin, TX. You’ll hear him mention it often during episodes when talking about his cold plunge habit.
- What: It’s a BlueCube Cold Plunge Pro, which uses a compressor, condenser, and a submerged evaporator coil to cool water to 33°F (0.6°C) while a circulation pump prevents any-and-all ice formation (no ice formation is the key difference between the BlueCube and the Morozko).
- How Much: $15k – $25k. The BlueCube Pro model that Rogan has is $19,000.
- More Specs: Features a UV filtration system and high-powered circulation pump to keep water clean and ice-free. Built for commercial-level use, perfect for back-to-back plungers at the studio.
Okay, now’s the time—let’s jump into Rogan’s cold plunge routine.
Pre-Workout Cold Plunge
- Shock the system. Rogan starts his morning with a 2-3 minute plunge in his BlueCube Cold Plunge at the JRE Studio (or his Morozko Forge if he’s at home). The water stays at 33°F (0.6°C), with high-powered pumps circulating the water to prevent ice formation.
- Massive dopamine spike. Cold exposure can increase dopamine levels up to 250%, giving Rogan a huge boost in focus and elevated mood that lasts for hours.
đź’¬ Neuroscientist Dr. Andrew Huberman Says
🎙️ Cold exposure triggers a sustained increase in dopamine, which enhances focus, mood, and resilience for hours afterward.
Intense Workout
- Strength & conditioning. After the cold plunge, Rogan hits the fully decked out studio. He does a high intensity workout with kettlebells, sled pushes, martial arts drills, and cardio intervals. If he’s at home, he does the same in his private gym.
- Stay great & powerful. He can’t live without his workouts and he does them 4-5x per week. Regular strength and conditioning training improves muscle endurance, cardiovascular fitness, and mental resilience—all crucial for hunting trips, jiu-jitsu, and life in general.
đź’¬ Rogan Says
🎙️ Do hard shit. That’s how you get mentally tough.
Post-Workout Cold Plunge
- Recovery mode. After his workout, Rogan plunges again—this time for up to 20 minutes, depending how hard his workout was. The harder the workout, the longer the plunge. If he’s at the studio it is possible other people have also used the BlueCube so the temp may have gone slightly up to 34°F (1.1°C). If he’s at home he jumps in the Morozko Forge Ice Bath.
- Faster muscle recovery. Cold plunging reduces inflammation by constricting blood vessels and flushing out metabolic waste from muscle tissue—helping Rogan recover faster and train harder.
đź’¬ Rogan Says
🎙️ Nothing builds mental toughness like sitting in ice water, thinking, ‘I don’t need to do this’… and doing it anyway.
Gettin’ Sauna In Here
- Heat it up. Post plunge, Rogan heads into his Clearlight Infrared Sauna for 20-30 minutes at 180°F (82°C). He’s talked about the power of switching between extreme cold and heat to build toughness.
- Detox & cardio benefits. Sauna stimulates heat shock proteins, which help repair damaged cells, while the heat-induced heart rate increase mimics a light cardio session.
đź’¬ Rogan Says
🎙️ Sauna after a cold plunge? It’s like your body’s thanking you… right before it begs you to get out.
Morning & Cold Plunge Routine Complete
- Wrap-up & recover. After finishing his sauna session, Rogan dries off and steps into his Oofos Ooahh Slides. He then checks his Garmin Fenix 7 to log the time, water temps and heart rate data.
- Check the stats. Tracking data helps Rogan spot patterns—like how certain workout intensities affect his cold tolerance or how longer plunges impact his recovery times.
đź’¬ Rogan Says
🎙️ Pull up the stats, Jamie.
Get The Rogan Cheat Sheet—Because Life’s a Freakin’ Cage Fight
- Daily Routine: Habits, hacks, and weird experiments Rogan uses to stay sharp.
- Mindset Tactics: Mental toughness strategies from 30 minute ice baths to 15-mile elk hunts.
- Supplements, Workouts & Tools: Everything from his nootropic stack to his go-to gym gear.
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