Joe Rogan's Sauna, Cold Plunge & Gym Setup (Complete Breakdown)
Key Takeaways
- Rogan uses traditional barrel saunas from Salus Saunas—6-person models with 6'5" interior height, installed at his Austin home and JRE studio
- His sauna protocol is intense: 185-210°F temperatures, 20-30 minutes per session, 4-7 times per week
- Cold plunge is daily and extreme: 33-37°F water for 3-5 minutes, using Morozko Forge at home and BlueCube at the studio
- Contrast therapy is key: He alternates sauna and cold plunge, always ending with cold for the dopamine boost
- You don't need Rogan's budget: A quality barrel sauna delivers the same heat shock proteins regardless of price—consistency matters more than equipment
- The science is solid: Regular sauna use is associated with reduced cardiovascular mortality; cold exposure increases dopamine by up to 250%
🔥 New to heat therapy? Start with our comprehensive Ultimate Guide to Saunas to understand the foundational concepts.
Joe Rogan has built one of the most talked-about home wellness setups in the world. As host of The Joe Rogan Experience—one of the most popular podcasts globally—Rogan has spent years refining his approach to physical and mental optimization, and his influence on wellness trends is undeniable.
From his deep dives with Dr. Rhonda Patrick on heat shock proteins to his discussions with Andrew Huberman on cold exposure protocols, Rogan has helped mainstream practices that were once considered fringe. His personal commitment to these practices is reflected in the substantial investment he's made in his home and studio wellness equipment.
This guide breaks down exactly what Rogan uses: the specific sauna brands and models, his cold plunge setup, and the comprehensive gym equipment that supports his training. We'll also explore the protocols he follows and the science behind his wellness stack—plus show you how to build a similar setup at any budget.
Joe Rogan's Sauna Setup
The Brand and Models
Rogan has partnered with Salus Saunas, a Washington-based company that provided him with multiple traditional barrel saunas. According to Salus, Rogan received three saunas total—two Horizon models and one Marstrand II—installed at his Austin home and the JRE podcast studio.
Salus Horizon 6-Person Barrel Sauna
Price: ~$8,000-$10,000 | Capacity: 6 persons | Interior Height: 6'5"
The Horizon is often called "the Joe Rogan model" by Salus. It features extra-large benches and a spacious 6'5" interior height—important for someone Rogan's size. Constructed from thermally modified Nordic spruce, this barrel sauna is built for durability and designed for outdoor installation.
Salus Marstrand II 6-Person Barrel Sauna
Price: ~$7,000-$9,000 | Capacity: 6 persons
The Marstrand II maximizes usable space while minimizing unnecessary cubic footage. It features a tempered glass door for natural light, interior LED lighting, and comes with two electric heater options for personalized heat preferences.
Rogan's Sauna Protocol
Rogan has discussed his sauna routine extensively on his podcast. Here's what we know about his protocol:
| Factor | Rogan's Protocol |
|---|---|
| Temperature | 185-210°F (significantly hotter than typical home saunas) |
| Duration | 20-30 minutes per session |
| Frequency | 4-7 times per week |
| Timing | Often combined with cold plunge for contrast therapy |
In conversations with Dr. Rhonda Patrick, Rogan has discussed the science of heat exposure at length—particularly the role of heat shock proteins in cellular repair and the cardiovascular benefits that mirror moderate exercise. He describes his sauna routine as "ritualistic" and credits it with helping his body "fire on all cylinders" as he ages.
For more on optimizing your sauna sessions, see our guide on sauna for muscle recovery.
Barrel Saunas Similar to Joe Rogan's Setup
While Rogan uses Salus Saunas, you can achieve the same traditional barrel sauna experience with these quality alternatives. Each delivers the high temperatures (185-210°F) and authentic atmosphere Rogan prefers.
SaunaLife E8G
Price: $6,990 | Capacity: 6 Person
Closest match to Rogan's 6-person Salus. Features 6'5" interior height, full-glass front wall, ergonomic Thermo-Aspen seating, and Thermo-Spruce construction. Nordic craftsmanship built to last.
View ProductSaunaLife EE8G Elegance
Price: $7,190 | Capacity: 2 Person (Extra Room)
The Elegance series features 7'7" diameter—even more headroom than Rogan's. Full-glass front, ergonomic benches, arched backrest, and Wi-Fi LED lighting for ultimate comfort.
View ProductFinnmark FD-7 Hybrid
Price: $9,495 | Capacity: 4 Person
Traditional steam heat AND full-spectrum infrared in one unit. Smart WiFi control, RGB lighting, Thermo-Aspen construction. Perfect if you want options.
View ProductSaunaLife E6
Price: $4,390 | Capacity: 3 Person
Same 6'5" interior height and Thermo-Spruce quality as the larger models at nearly half the price. Ergonomic benches, LED lighting, dual floor drains. Outstanding entry point.
View ProductJoe Rogan's Cold Plunge / Ice Bath
Rogan is arguably the most influential advocate for cold plunge therapy in the world. His daily ice bath routine has introduced millions to cold exposure, and he maintains multiple cold plunge setups.
The Cold Plunge Models He Uses
Morozko Forge Pro (Home)
Price: $22,900 | Temperature Range: Down to 32°F (creates actual ice)
Rogan's home ice bath is the Morozko Forge Pro, positioned outdoors in his Austin backyard. This premium cold plunge actually creates ice on the water surface—a feature Rogan loves because it makes the experience more challenging. It uses a compressor, condenser, and submerged evaporator coil to pull heat from the water while maintaining crystal-clear water through micro-filtration and ozone disinfection.
BlueCube Cold Plunge Pro (JRE Studio)
Price: $15,000-$20,000+ | Temperature Range: Down to 33°F
At the JRE podcast studio, Rogan has a BlueCube Cold Plunge Pro. The studio features a full "contrast center" where guests can take a cold plunge before, during, or after their interview. Rogan has noted that the BlueCube feels "more brutal" than the Morozko because it uses powerful circulation pumps that keep the water moving, preventing the formation of a warmer boundary layer around your body.
His Cold Exposure Protocol
Rogan's cold plunge routine has evolved significantly over the years. He started at 50°F and has progressively lowered his temperature as his tolerance built:
| Factor | Rogan's Protocol |
|---|---|
| Temperature | 33-37°F (significantly colder than most recommendations) |
| Duration | 3-5 minutes typically (up to 20 minutes at warmer temps) |
| Frequency | Daily, often after workouts |
| Method | Full submersion with Wim Hof breathing techniques |
In his podcast with Mel Gibson, Rogan explained that he specifically keeps his plunge at 34°F "because it's hard." He describes cold plunging as one of the most important things he does—not just for physical recovery but for mental resilience. The psychological benefits, he says, come from doing something difficult that you don't want to do.
Contrast Therapy: Sauna + Cold Plunge
Rogan frequently combines sauna and cold plunge sessions, a practice known as contrast therapy. His typical protocol involves alternating between heat and cold exposure, ending with cold. This combination has been shown to enhance the benefits of both modalities—the heat exposure activates heat shock proteins while the cold exposure triggers cold shock proteins and a significant dopamine release.
According to research discussed on JRE by Dr. Andrew Huberman, cold exposure can increase dopamine levels by up to 250%, providing a sustained boost in focus and mood that lasts for hours.
Cold Plunges You Can Buy
While Rogan's Morozko Forge is at the ultra-premium end, you can achieve the same cold therapy benefits with these quality alternatives at various price points.
Revive Luxury Plunge
Temp Range: 23°F to 107°F | Fits: Up to 6'8"
The closest match to Rogan's setup. 1HP chiller reaches 23°F with ice-making mode. Stainless steel tub, Wi-Fi app control, triple water purification. No plumbing needed.
View ProductMedical Breakthrough Frozen 4
Min Temp: 37°F | Fits: Up to 6'6" / 350 lbs
Military-grade insulation, essential oil infuser, and steam generator included. 100 gallon capacity. Plug-and-play setup with 20 Ultra Micron filtration. Indoor/outdoor use.
View ProductMedical Breakthrough Frozen 7
Min Temp: 37°F | Fits: Up to 6'7" / 375 lbs
Engineered with input from 48 medical professionals. Essential oil infuser, steam generator, military-grade durability. Perfect for taller users like Rogan.
View ProductRevive Inflatable Plunge
Temp Range: 35°F to 107°F | Setup: 10-15 minutes
Travel-friendly with backpack included. Drop-stitch PVC construction, Wi-Fi control, dual filtration + ozone. Hot and cold capable. Perfect for apartments or travel.
View ProductJoe Rogan's Home Gym Equipment
Rogan maintains fully-equipped gyms at both his Austin home and the JRE studio. The studio gym was set up primarily by Rogue Fitness with additional equipment from Onnit (a company Rogan co-founded). The combat sports side features Fuji Mats and equipment from Immortal Combat Equipment.
Kettlebells
Kettlebells are central to Rogan's training philosophy. He follows Pavel Tsatsouline's approach—focusing on quality movement patterns rather than training to failure. His collection includes Onnit Primal Bells (3D-sculpted primate designs from 18-90 lbs), Rogue Competition Kettlebells, and standard Onnit cast iron bells in 24kg and 32kg.
Strength Equipment
The centerpiece is a Rogue Monster Rig allowing simultaneous squat, bench, and rack setups. Multiple Rogue Ohio Bars (20kg), a Rogue Trap Bar for deadlifts, Rogue Rubber Hex Dumbbells (5-125 lbs), and a Rogue AB-3 Adjustable Bench round out the strength side.
Cardio Equipment
Rogan uses a Concept2 RowErg (the industry-standard rowing machine) and an Assault AirBike for brutal conditioning work.
Specialty Equipment
His collection includes Onnit Steel Clubs and Steel Maces (ancient training tools for stabilizer muscles), Battle Ropes, an Iron Neck device (important for his martial arts background), and Marvel Captain America Bumper Plates from an Onnit collaboration.
Combat Sports
The JRE studio includes a full combat sports training area with Fuji Mats flooring, heavy bags, and equipment from Immortal Combat Equipment (UFC fighter Matt Brown's company).
Build a Rogan-Inspired Home Gym
You don't need a Rogue sponsorship to build an elite home gym. These PPW-curated alternatives deliver the same training capabilities at better value—plus recovery equipment that would make even Rogan jealous.
PRx Build Limitless® 6-Post Rack
Capacity: 1,000 lbs | Made in USA
Alternative to Rogan's Rogue Monster Rig. 3×3" 11-gauge steel, multi-grip pull-up bar, 81/89/95" height options, 9 color choices. 10-year warranty.
View ProductPowerBlock PowerBench 2.0
Capacity: 1,000 lbs | 6 Positions
Alternative to Rogue AB-3. Six back angles (flat to 80°), 75mm steel tubing, 37" padding. Roller wheels, leveling mounts. 5-year warranty.
View ProductVersaClimber Home Climber
Full-Body: Zero-impact | Since 1981
Full-body vertical cardio alternative. Aircraft-grade aluminum, Bluetooth app tracking, 84" height fits standard ceilings. Burns more calories than running with zero joint impact.
View ProductMedical Breakthrough 7 Plus
L-Track: Neck to Glutes | 4D Deep Tissue
The recovery upgrade Rogan needs. True 4D massage, Zero Gravity positioning, Smart Body Scan, heat therapy, voice commands. 36+ years of chiropractic expertise.
View ProductThe Science Behind Rogan's Wellness Stack
Heat Shock Proteins (Sauna)
When your body is exposed to high temperatures, it produces heat shock proteins (HSPs) that help repair damaged cells and protect healthy ones. Dr. Rhonda Patrick, a frequent JRE guest, has extensively discussed research showing that regular sauna use is associated with reduced cardiovascular mortality, improved insulin sensitivity, and potential longevity benefits.
Cold Shock Proteins & Norepinephrine (Cold Plunge)
Cold exposure triggers the release of norepinephrine, a neurotransmitter that affects attention, focus, and mood. Studies show cold water immersion can increase norepinephrine by 200-300%. Additionally, cold exposure activates cold shock proteins that may have neuroprotective effects and stimulates brown fat activation for metabolic benefits.
Contrast Therapy Benefits
Combining heat and cold exposure appears to amplify the benefits of each. The alternation between vasodilation (heat) and vasoconstriction (cold) may enhance circulation, accelerate recovery, and provide a more robust hormetic stress response than either modality alone.
Learn more about heat therapy benefits in our infrared vs traditional sauna comparison.
Total Cost to Recreate Joe Rogan's Setup
| Category | Rogan's Setup | Budget Alternative |
|---|---|---|
| Sauna | $8,000-$10,000 | $4,000-$7,000 |
| Cold Plunge | $15,000-$23,000 | $2,000-$8,000 |
| Kettlebells | $2,000-$3,000 | $200-$500 |
| Strength Equipment | $10,000-$20,000 | $2,000-$5,000 |
| Cardio Equipment | $2,500-$4,000 | $500-$1,500 |
| Specialty Equipment | $2,000-$3,000 | $300-$800 |
| TOTAL | $39,500-$63,000 | $9,000-$22,800 |
Frequently Asked Questions
Rogan heats his sauna to 185-210°F, significantly hotter than many home saunas. He prefers traditional barrel saunas that can reach these higher temperatures over infrared saunas, which typically max out around 140-150°F. This temperature range is necessary to trigger the heat shock protein response he's after.
Rogan typically stays in for 3-5 minutes at his current temperatures (33-37°F), though he's done sessions up to 20 minutes at warmer temps. He started with shorter durations at warmer temperatures and built up over time. At temperatures this cold, 3-5 minutes is already at the intense end of the spectrum. Most experts recommend 2-5 minutes for beginners at 50-60°F.
Rogan uses Onnit kettlebells, including the Primal Bells (primate-themed sculpted kettlebells) and standard Onnit cast iron bells. He co-founded Onnit, but has said his recommendations come from genuine use rather than business interests. He particularly favors the 72lb Gorilla and 90lb Bigfoot Primal Bells for heavy work.
Rogan does cold plunge daily and sauna 4-7 times per week. He describes himself as "ritualistic" about these practices and credits the consistent daily exposure—not occasional use—for the benefits he experiences. Consistency is more important than any single session.
Rogan previously used a Clearlight infrared sauna but switched to traditional barrel saunas from Salus. The main reasons appear to be the higher temperatures traditional saunas achieve (185-210°F vs 140-150°F for infrared) and the authentic Finnish sauna experience with steam and higher humidity. He's never criticized infrared saunas—he simply prefers the traditional experience now.
Contrast therapy combines the benefits of heat and cold exposure. Heat triggers heat shock proteins for cellular repair and cardiovascular benefits, while cold triggers cold shock proteins, increases norepinephrine (boosting focus and mood), and activates brown fat. The alternation between vasodilation and vasoconstriction may enhance circulation and recovery beyond what either modality provides alone.
Absolutely. The physiological response to cold exposure—norepinephrine release, cold shock proteins, brown fat activation—occurs regardless of the price tag on your equipment. A $3,000 cold plunge that maintains 37°F triggers the same response as a $23,000 unit. The premium models offer convenience features like faster cooling, quieter operation, and better filtration, but the core benefits are the same.
Start conservatively: 10-15 minutes in the sauna at 150-170°F, and 1-2 minutes in cold water at 50-60°F. Gradually increase heat, duration, and cold intensity over weeks. Listen to your body, stay hydrated, and avoid alcohol before sessions. Rogan didn't start at 34°F—he built up over years. Our Ultimate Guide to Saunas covers protocols in detail.
Build Your Own Wellness Setup
You don't need Rogan's budget to experience the benefits of sauna, cold exposure, and functional training. The protocols matter more than the price tags. A quality barrel sauna delivers the same heat shock proteins as Rogan's. A reliable cold plunge triggers the same dopamine response. Start with what you can afford, focus on consistency over equipment, and build from there.
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