joe
rogan
a 3-minute cold plunge at 34°F before he trains, kettlebells, the sauna afterwards, a red-light bed and a hyperbaric chamber at home, and a diet that is mostly meat and fermented vegetables.
in his own words on recent episodes of The Joe Rogan Experience, with Rick Springfield and David Sinclair. He trains at home with the plunge right next to the sauna, and most of what he eats is meat.
- cold plunge3 min · 34°F
- creatine10 g, twice a day
- diet80–90% meat
- red light20 min, 3×+ a week
what joe uses.
protocol as of sep 2026
what joe eats.
joe’s day.
- First thingCold plunge before anything else
“First thing in the morning, I hop in that thing. I do three minutes,” at 34°F, then he starts his workout.
cold & heatrecovery - Straight out of the plungeMobility to warm back up
right outside the plunge: swings, twists and golf swings.
fitness - ThenThe kettlebell circuit
20 squats and 20 push-ups at a time up to 100 of each; 70 lb kettlebells for three sets of 10 per arm of swings, presses, windmills and renegade rows; a sled pushed and pulled about 35 m, three times; then tabatas on the heavy bag, 20 seconds on and 10 off.
fitness - After the workoutSauna, next to the plunge
“After I’m done with my workout, then I get in the sauna.” The cold plunge sits right next to it and he goes back and forth.
cold & heatrecovery
- After a flight
- 3–5 times a week20 minutes in a red-light bed
“I do it three times a week minimum… sometimes I’ll do it five days a week. I just get in there and it’s 20 minutes.”
recovery - At homeA hyperbaric chamber at home
he has one at his house and has done the full protocol: 60 sessions of 90 minutes over 90 days.
recovery - In the sauna or chamberAudiobooks during recovery time
he “consumes so much in audio” while driving, working out, or in the sauna, hyperbaric chamber or red light.
focus - Most mealsMostly meat and fermented vegetables
about 80–90% of his diet is meat, with kimchi and sauerkraut; now and then a sandwich, pizza or pasta.
nutrition - Morning and nightCreatine, 10 g twice a day
“I take 10 grams in the morning and I take 10 grams at night,” and carries it when he travels.
energy
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more routines.
hailey bieber
up with her son between 7 and 8, sunshine before the phone, a vibration plate, then rotating strength and Pilates; magnesium and collagen twice a day.
see the habits
patrick bet-david
affirmations read three times a day, at least three workouts a week since he was 14, no coffee since 25, phones away at dinner, and nothing heavy late at night.
see the habitsSources (3)
- Joe Rogan Experience #2550 — Rick Springfield (Sep 8, 2026; sauna and plunge from 53:00, creatine and diet from 58:09)
- Joe Rogan Experience #2537 — David Sinclair (Aug 7, 2026; diet at 1:00:44, red light from 1:50:42, hyperbaric at 2:21:32)
- Joe Rogan Experience #2093 — Sober October Crew (Jan 26, 2024; his workout at 1:49:00)
Last checked 19 Oct 2026.
Photo courtesy of The White House, via Wikimedia Commons (cropped, resized, colour-adjusted). All image credits.
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