Joe Rogan’s Sauna Experience: “Insane” Experiments + Pictures

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.)

Table of Contents

Joe Rogan on His Sauna Experience

joe rogan inside sauna
Joe Rogan inside sauna (Image source)

“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!”

Joe Rogan’s Sauna Routine

Joe Rogan uses the sauna 5 days a week for 15-20 minutes each time. He prefers 180 – 200 degrees Fahrenheit sauna temperatures which he believes reduces the chances of cancer, heat stroke, and heart attack. According to Joe, his sauna routine helps reduce mortality by 40%.  

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 about in this podcast. He probably listened to a few of these during his sauna sessions.

  • Empire of the Summer Moon by S. C. Gwynne
  • Can’t Hurt Me by David Goggins
  • American Buffalo by Steven Rinella
  • The Immortality Key by Brian Muraresku
  • Freedom by Sebastian Junger
  • The Art of Mindful Living by Thich Nhat Hanh 
  • Homo Sapiens & Homo Deus by Yuval Noah Harari
  • The Happiness Hypothesis by Jonathan Haidt
  • The Tipping Point by Malcolm Gladwell
  • The Art of Living and Dying by Osho

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 in mortality by 40%. Let’s look at the 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, joint pain relief, and improved skin and sleep habits.

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. Find a public sauna by Googling ‘sauna near me,’ and The search engine will show you saunas located nearest to your home. 


What Sauna Does Joe Rogan Use?

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. 

How Long Does Joe Rogan Stay in the Sauna?

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.

What Temperature Does Joe Rogan Use in the Sauna?

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.”


Joe Rogan’s dedication to sauna use serves as an inspiration for many, demonstrating the positive impact heat therapy can have on one’s overall health and well-being. Whether in a public sauna or a personal one at home, incorporating regular sauna sessions can be a valuable addition to one’s fitness routine and contribute to a healthier and more balanced lifestyle.

However, it’s essential to approach sauna use responsibly, especially concerning temperature and duration, and to consult with a healthcare professional, especially if one has any pre-existing medical conditions, to ensure a safe and enjoyable sauna experience. Overall, Joe Rogan’s sauna experience serves as a testament to the transformative potential of this wellness practice, encouraging others to explore its benefits and enhance their own well-being.

(Featured image Joe Rogan Facebook page)

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