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Joe Rogan on Crazy Sauna Benefits & His Insane Sauna Routine

Joe Rogan loves using the sauna as much as we do. Time and again, he has spoken about the benefits of using the sauna in the Joe Rogan podcast. 

Joe had a great discussion with Dr. Rhonda Patrick about a study done in Norway where researchers found that men using the sauna regularly had a 40% lower chance of sudden death!

Below is a compilation of all the times, Joe Rogan talked about sauna on his podcast. (If you can’t get the video to work, then check out the transcription below.)

Joe Rogan on His Sauna Experience

“I use it every day. I use it at home and I use it after workouts. It makes a big difference for me. The thing is you are getting these cardiovascular exercises because your heart is beating like crazy because of the heat and the stress….There are so many benefits of using a sauna. My muscles feel looser. They are not as sore after a hard workout and I feel like my recovery is more rapid.” 

He goes on to say:

“So many benefits, from getting your body used to the heat to reducing weight, producing inflammation to such a high degree, producing heat shock proteins and also there’s a study done in Norway where people used the sauna 4 times a week for 20 mins at 170 degrees Fahrenheit and they experienced a 40% decrease in mortality; decrease is a heart attack, stroke, cancer, everything just with regular sauna use. It’s a game-changer man, it’s a game-changer!”

Medical Studies Referenced by Dr. Rhonda Patrick on the Joe Rogan Podcast 

Joe Rogan’s Sauna Routine

On his podcast, Joe shared his sauna routines with his listeners. He said that he used the sauna 5 days a week for 15-20 minutes each time. As for the temperature, he seems to prefer 180 – 200 degrees Fahrenheit, based on the picture he shares on his Instagram. 

Joe Rogan sauna temperature preferences
Images sources: Image 1 & image 2

To be able to bear such high temperatures, he engages in breathing exercises which involve breathing in deeply for 6 seconds and then exhaling for 6. He also listens to audiobooks using AirPods and he doesn’t take his phone inside the sauna because it dies in the heated room.

Here’s a list of some of the books Joe talked of in this podcast. He probably listened to a few of these during his sauna sessions.

Benefits of Sauna According to Joe Rogan

There are several benefits of using the sauna on a regular basis. The two major benefits that Joe talks about in his podcast are the reduction of mortality rates and cardiovascular benefits. 

Reduced Mortality Rate & Cardiovascular Benefits

As we mentioned earlier, a study done in Norway found that frequent sauna use resulted in a decrease of mortality by 40%. Let’s look at science to understand how this is possible. 

When you step into a sauna, your body starts warming up and sweating profusely. The body does not understand that it’s inside a sauna where the temperature can be regulated. It thinks you are in a hot environment that can kill you so the body’s survival mode kicks in.

The stress your body undergoes every time you visit the sauna strengthens your body. It helps improve circulatory and cardiovascular function while reducing the risk of fatal cardiovascular disease and sudden cardiac death. In this way, the sauna lowers the chance of sudden death.

Other Benefits 

Some of the other sauna benefits are calorie reduction, toxin removal, sore muscles, and joint pain relief, improved skin and sleep habits. Read more: Complete Guide to Sauna Health Benefits.

Wondering if You Should Start Using Sauna?

Of course! Given the number of health benefits that the sauna offers, you should definitely try and include a sauna in your fitness routine. 

You can either visit public saunas a couple of times a week or install one at your home. You can get an outdoor sauna, a sauna kit, or a portable infrared sauna for your home. You can also consider building your own sauna with the help of this guide: Building your own infrared sauna.

If you prefer using the public sauna, then Google ‘sauna near me.’ The search engine will show you sauna places nearest to your home. 

Also, consider using the sauna at your gym. Some gyms like Crunch Fitness offer sauna and steam rooms while others like Planet Fitness don’t. Find out if your gym has sauna facilities that you can use on a regular basis.


Q. What Is an Infrared Sauna?

A. An Infrared Sauna is a type of sauna that uses infrared heaters to emit infrared light to heat up the body. The average temperature for an infrared sauna ranges from 100-150 degrees Fahrenheit. And the benefits of using an infrared sauna are weight loss, detoxification, better sleep, relief from joint pain such as arthritis and sore muscles, improved skin and blood circulation to help people with chronic fatigue syndrome.

Q. Infrared vs Traditional Sauna? Which Is Better?

A. In 2018, a review of 40 studies with more than 3,800 participants could not draw any conclusion on whether an infrared sauna was better than a traditional sauna and vice versa. Both saunas offer similar benefits. The primary difference between the two is their heating method and temperature. We suggest trying out both before deciding which one you like better. Further reading: Infrared Sauna vs Traditional.

Q. What Is a Home Sauna?

A. A home sauna is a term used to describe a sauna located at home. It could be a sauna you bought and installed at home, a small room converted into a sauna space, or a DIY sauna built using a mylar tent. 

Q. What Is a Dry Sauna?

A. The dry sauna is a type of sauna that does not use water to generate heat. Instead, it uses infrared light or electric heating elements to produce the heat. The dry sauna is typically used for sweating out toxins from the body and burning calories for weight loss purposes.

Q. What Is a Barrel Sauna?

A. A barrel sauna is a sauna shaped like a barrel. It has a cylindrical shape built using a number of wooden planks assembled together with two circular walls at each end. It’s ingeniously designed to allow the uniform spread of heat around the room. The curvature of the room allows the upper heat to be pushed down the sides and back at the people sitting inside the sauna. A barrel sauna can be used both indoors and outdoors. 

Q. What Sauna Does Joe Rogan Use?

A. Joe Rogan uses a home sauna by which we mean he has a sauna installed in his home. In the Joe Rogan podcast, he said that he used the sauna 5 days a week whenever he is at home. Based on some of his social media posts, we know that he set the sauna to very high temperates ranging between 180 degrees to 200 degrees Fahrenheit. So it’s likely that he enjoys the sauna on his own and quite possibly he uses a one-person sauna. 

Q. How Long Does Joe Rogan Stay In the Sauna?

A. Joe Rogan stays for 15-20 minutes each time he uses the sauna, according to this clip from his podcast. Joe said he uses the sauna 5 days a week and as per his Instagram posts, he prefers temperatures ranging between 180 to 200 degrees Fahrenheit.

Q. What Temperature Does Joe Rogan Use in the Sauna?

A. Joe Rogan prefers temperatures ranging between 180 to 200 degrees Fahrenheit, as per his Instagram posts (like this one). He uses the sauna 5 days a week and stays for 15-20 minutes each time. Joe says: “The ultimate goal is to always be a better me, but my progress always seems to resemble a Bitcoin chart; 2 steps up, 1 step down, 3 steps up… I learn, but for whatever reason, I seem to learn best and grow most when there’s some struggle.”

Final Thoughts on Joe Rogan Sauna

That’s it for this one folks. We hope Joe inspired you to try out the sauna and if you’d like to get started, then we recommend visiting our blog for beginner-friendly guides. All the best!

(Feature image source)

Issac Maxfield sauna hacks

Article by

Issac Maxfield

I used to be a marketing guy working for technology companies. After 15 years of corporate life, I burnt out. Severely. I turned my focus on my health and made drastic changes in my life. Today I’m the happiest person I know.

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