Joe Rogan Cold Plunge Guide (2025)
Joe Rogan’s Cold Plunge Guide: Everything You Need to Know
Updated 12/19/24
Table of Contents
Introduction: What Is a Cold Plunge and Why Is It Popular?
Joe Rogan’s Relationship with Cold Plunges
The Science Behind Cold Exposure
Potential Benefits of Regular Cold Plunges
How to Start and Maintain a Cold Plunge Routine
Safety Considerations and Precautions
Comparing Cold Plunges, Cryotherapy, and Ice Baths
Recommended Cold Plunge Setups and Products
Joe Rogan’s Guests on Cold Therapy: Key Takeaways
Frequently Asked Questions
Additional Resources
1. Introduction: What Is a Cold Plunge and Why Is It Popular?
Cold plunging, also known as cold-water immersion, is the practice of deliberately exposing the body to very cold water—often in the range of 40–59°F (4–15°C)—for a short period. Athletes, health enthusiasts, and high-performance individuals have been using cold exposure for decades to speed recovery, boost energy, and sharpen mental focus. However, it’s only in recent years that the practice has gone mainstream. One of the notable popularizers of cold plunging is Joe Rogan, the stand-up comedian, UFC commentator, and host of one of the world’s most influential podcasts, The Joe Rogan Experience (JRE).
Over the years, Rogan has discussed cold plunging with guests ranging from neuroscientists and nutritionists to athletes and celebrities. He’s also opened up about his personal experiences incorporating cold exposure into his daily routine—often leveraging advanced cold plunge tubs that maintain consistent low temperatures without the hassle of loading ice each time.
Why is it popular now? In addition to endorsements from public figures like Joe Rogan, scientific research on cold exposure’s potential mental and physical health benefits has grown. Social media has also played a role, with posts highlighting the resilience, mood elevation, and overall health improvements attributed to regular cold plunges. Combined with guidance from cold exposure experts and biohackers, it’s no wonder so many people are taking the plunge themselves.
2. Joe Rogan’s Relationship with Cold Plunges
Joe Rogan’s personal wellness journey includes a variety of health, fitness, and recovery modalities—think infrared saunas, float tanks, high-intensity workouts, and, of course, cold plunges. He’s spoken openly about using a specially designed cold plunge tub at his home to help him:
Increase mental resilience and willpower
Improve mood and reduce feelings of sluggishness
Aid in post-exercise recovery, including relief from muscle soreness
Rogan often shares glimpses into his routine on social media and has mentioned that even though the initial shock of stepping into freezing cold water never fully disappears, the benefits and the mental clarity he gains afterward make it worth every shiver.
3. The Science Behind Cold Exposure
The growing popularity of cold plunges goes hand in hand with expanding scientific research. While more controlled studies are needed, existing evidence and anecdotal reports from professionals suggest compelling physiological mechanisms at work.
What’s happening in your body during a cold plunge? When you immerse yourself in cold water, your blood vessels constrict, and blood flow reroutes from the extremities toward vital organs to maintain core temperature. This vasoconstriction and subsequent rewarming period can help improve circulation and metabolic efficiency. Additionally, the cold stress can trigger the release of norepinephrine and epinephrine, two neurotransmitters and hormones associated with heightened alertness, focus, and even improvements in mood.
Key experts and resources:
Dr. Andrew Huberman, a Stanford neuroscientist who has appeared on the Joe Rogan Experience, has discussed cold exposure’s effects on the brain and body. He addresses topics like dopamine release and neurochemical shifts following cold plunges. Check out his breakdown on the Huberman Lab Podcast for more details.
The Wim Hof Method—popularized by “The Iceman” Wim Hof—provides breathing techniques and cold immersion protocols said to improve immune function, reduce inflammation, and boost mental resilience. Hof has been discussed frequently in the health and wellness circles Rogan interacts with.
While not all studies show dramatic effects, the trend lines are clear: cold exposure influences numerous bodily systems, from circulation and cardiovascular function to mood regulation and stress responses.
4. Potential Benefits of Regular Cold Plunges
Physical Benefits:
Improved Circulation and Cardiovascular Health: The cold shock forces your body to adapt, potentially improving blood vessel elasticity over time and supporting long-term cardiovascular health.
Reduced Muscle Soreness and Inflammation: Athletes often use cold-water immersion post-exercise to help alleviate soreness and expedite recovery. Although some studies are mixed on the exact extent of these benefits, many swear by the practice for quick relief.
Metabolic Boost: Cold exposure can stimulate brown adipose tissue (BAT), a type of fat that helps generate heat and burn calories. Over time, regular cold plunges may support improved metabolic function.
Mental and Emotional Benefits:
Enhanced Mood and Alertness: The catecholamine surge (including norepinephrine) from a cold plunge often leads to an immediate feeling of energy and mental clarity. Many practitioners describe it as nature’s caffeine shot—without the jitters.
Stress Reduction and Resilience: By regularly exposing yourself to discomfort, you train your brain to handle stress more effectively. This resilience can translate to better coping strategies in daily life, work, and athletics.
Improved Sleep Quality: Some individuals report better sleep after regular cold plunges, potentially due to the way cold exposure impacts the parasympathetic nervous system and nighttime relaxation.
Note: While these benefits are promising, individual results vary. Always combine cold plunges with a balanced lifestyle and consult a healthcare professional if you have existing medical conditions.
5. How to Start and Maintain a Cold Plunge Routine
Getting Started:
Begin Gradually: If you’re new to cold exposure, start with shorter durations and slightly higher temperatures. Even starting at 60°F (15.5°C) for a minute or two can help you acclimate before progressing to more challenging temperatures and longer durations.
Control Your Breathing: One of the biggest hurdles in cold plunging is the involuntary gasp reflex. Practicing slow, controlled breathing—such as techniques from the Wim Hof Method—helps regulate heart rate and mental state, making the experience more manageable.
Building the Habit:
Consistency is Key: Rogan often emphasizes consistency in his wellness pursuits. Whether you do it daily, every other day, or a few times a week, maintaining a steady schedule helps you adapt and experience cumulative benefits.
Track Your Progress: Keep a simple log of time, temperature, and how you feel afterward. Over time, you’ll see patterns emerge and gain insight into the best routine for you.
Integration with Other Modalities:
Before or After Sauna Sessions: Rogan frequently talks about alternating between sauna heat and cold immersion, a practice also common in Nordic countries. Going from hot to cold can boost circulation and enhance overall recovery. Learn more about saunas Rogan recommends on Rogan Recs Sauna Page.
Post-Workout Recovery: Many athletes use cold plunges after intense training sessions. Experiment to find the timing that suits you best, noting that some research suggests waiting a few hours post-exercise to avoid blunting muscle adaptation.
6. Safety Considerations and Precautions
Who Should Be Careful?
Individuals with cardiovascular conditions, high blood pressure, or severe respiratory issues should consult a healthcare professional before attempting regular cold exposure.
Pregnant women and those with underlying chronic conditions should seek medical guidance as well.
Tips for Safe Practice:
Avoid Very Long Exposures: Most of the benefits can be achieved in just a few minutes. There’s rarely a need to stay in freezing water for prolonged periods, which could lead to hypothermia.
Have a Warm Space Nearby: After a plunge, ensure you have a towel, warm clothing, or a heat source like a sauna to help your body rewarm safely.
Never Go Alone in Natural Bodies of Water: If you’re plunging in a natural lake or river, make sure someone is watching. Cold shock can cause sudden physiological responses that may lead to difficulty swimming or dizziness.
7. Comparing Cold Plunges, Cryotherapy, and Ice Baths
While often used interchangeably, cold plunges, cryotherapy chambers, and ice baths have distinct characteristics:
Cold Plunges: Typically done in tubs or controlled units at a stable temperature of around 40–59°F. It’s a wet, full-body immersion that can last from 1 to 5 minutes or longer, depending on tolerance.
Cryotherapy Chambers: These use extremely cold dry air (often -200 to -300°F) but only for a brief period (usually 2-3 minutes). It’s a dry exposure and is less “wet shock” but still triggers similar physiological responses.
Ice Baths: Ice baths are essentially the DIY version of a cold plunge—filling a tub with ice and water. The temperature may fluctuate, and setup can be more labor-intensive.
Joe Rogan has mostly favored proper cold plunge units over cryotherapy, often finding the simplicity of cold water immersion more grounding and effective. You can read more about the differences and Rogan’s takes on Rogan Recs Cold Therapy Page for more detail.
8. Recommended Cold Plunge Setups and Products
High-End Cold Plunge Tubs:
Rogan uses commercial-grade cold plunge units that keep the water consistently cold without requiring constant ice. Some of the premium brands include:
The Cold Plunge – Known for its clean design, filtration, and adjustable temperature settings.
Renu Therapy – Offers handcrafted cold tubs with powerful cooling and filtration systems.
Budget-Friendly Alternatives:
Traditional Ice Baths: Using a standard bathtub filled with bags of ice from a convenience store is the simplest entry point, though it can be time-consuming and costly in the long run.
Modified Chest Freezer: Some DIY enthusiasts repurpose chest freezers into makeshift cold plunge tanks by sealing them and adding temperature controllers. This requires careful maintenance and cleaning.
Natural Bodies of Water: If you live near a cold lake, river, or ocean, nature can provide an excellent cold plunge opportunity—just ensure safety and cleanliness.
Maintenance and Hygiene:
Proper filtration and cleaning are essential to prevent bacterial growth. Many high-end systems have UV filtration and ozone purification. Make sure to follow the manufacturer’s guidelines.
9. Joe Rogan’s Guests on Cold Therapy: Key Takeaways
Over the years, Joe Rogan has hosted numerous experts who have weighed in on cold exposure:
Dr. Rhonda Patrick: A frequent Rogan guest, Dr. Patrick has discussed the role of environmental hormesis—mild stressors like cold and heat—in improving healthspan and resilience. Her website, FoundMyFitness, provides deep dives into the science of temperature extremes.
Wim Hof: While Hof himself hasn’t been a featured guest on Rogan’s show, Rogan has mentioned him numerous times. Hof’s breathing techniques paired with cold exposure have inspired many in Rogan’s audience to try ice baths.
Andrew Huberman: The Stanford neurobiologist has broken down the neural mechanisms behind cold exposure. Huberman explains how cold plunges can influence dopamine and norepinephrine, improving alertness and focus. He’s also discussed how best to structure your cold exposure routine for maximum benefit.
Other things to try along with cold plunging:
FAQs on Cold Plunges
What is a cold plunge?
A cold plunge involves immersing oneself in cold water, typically around 15°C (59°F), as a form of therapy or wellness practice. It's often used for recovery, relaxation, and boosting overall health.
How does Joe Rogan incorporate cold plunges into his routine?
Joe Rogan regularly uses cold plunges as part of his wellness and fitness routine. He often discusses on his podcast how cold plunges help him with recovery after workouts, improve his mental clarity, and provide a mental challenge.
What are the benefits of cold plunges?
Reported benefits include improved circulation, reduced muscle inflammation, enhanced mental clarity, and a boost in immune system function. Some also find it helps with stress reduction and provides a mental challenge.
Are there any risks associated with cold plunges?
Yes, risks include hypothermia, shock to the system for those with heart conditions, and potential for muscle cramps. It's important to consult a healthcare professional before starting, especially for those with pre-existing health conditions.
How long should I stay in a cold plunge?
Duration can vary based on individual tolerance and experience, but beginners are often advised to start with 1-3 minutes and gradually increase as they become more accustomed to the cold.
Can cold plunges help with recovery after exercise?
Yes, many athletes use cold plunges for post-exercise recovery. The cold water can help reduce muscle soreness and inflammation, speeding up the recovery process.
Do I need any special equipment for a cold plunge?
While no special equipment is necessary, having access to a cold water bath, tub, or natural body of water is essential. Some people use ice to maintain the water temperature.
Is it safe to do cold plunges every day?
While many people safely incorporate cold plunges into their daily routine, it's important to listen to your body and adjust frequency based on personal tolerance and health considerations.
How does a cold plunge compare to an ice bath?
A cold plunge and an ice bath are similar, with the primary difference being the temperature of the water. Ice baths are typically colder and may require more gradual acclimation.
Where can I try a cold plunge?
Cold plunges can be done at home using a tub, at certain spas or wellness centers, or in natural bodies of water like lakes or the sea, depending on climate and availability.
Q: How cold should the water be?
A: Most studies and protocols suggest a range between 40–59°F (4–15°C). It’s best to start at the higher end (around 55–59°F) and gradually work your way down as you adapt.
Q: How long should I stay in the cold plunge?
A: Beginners might start with as little as 30 seconds to a minute. More experienced individuals often aim for 2–5 minutes. Always listen to your body and exit the water if you feel numbness, dizziness, or intense pain.
Q: How often should I do a cold plunge?
A: Frequency varies. Some prefer daily plunges to boost morning alertness, while others do it 2–3 times a week for recovery. Experiment to find a schedule that suits your lifestyle and goals.
Q: Can cold plunges help with weight loss?
A: While not a magic bullet, cold exposure may increase energy expenditure and stimulate brown fat activation. Combined with proper diet and exercise, cold plunges can support a healthy metabolism. A great discussion on this can be found in Dr. Huberman’s cold exposure episode of the Huberman Lab Podcast.
Q: Do I need a fancy cold plunge tub?
A: No. While high-end units offer convenience and consistent temperatures, you can start with a simple ice bath at home. The key is consistency and safety.
11. Additional Resources
External Sources:
Huberman Lab Podcast – Deliberate Cold Exposure
Scientific Review on Cold Water Immersion in Sports Medicine by the British Journal of Sports Medicine
Related Pages on Rogan Recs:
Rogan Recs Sauna Guide – Learn more about heat therapy, which often pairs well with cold exposure.
Rogan Recs Cold Therapy Page – Discover more about various cold therapy modalities and what Rogan and his guests have said about them.
Rogan Recs Supplements Guide – Combine your cold plunge routine with the right supplements for overall health and vitality.
The rise of cold plunging in wellness circles, heavily influenced by personalities like Joe Rogan, reflects a broader shift towards embracing environmental hormesis—using controlled stresses like cold, heat, or fasting to improve resilience and health. While more research is needed to fully understand the long-term impacts, the anecdotal evidence and preliminary science are compelling.
From mental clarity and improved mood to potential cardiovascular and metabolic benefits, cold plunges offer a low-tech, high-impact way to challenge both body and mind. With the guidance of experts, careful safety measures, and a willingness to embrace discomfort, you can embark on your own cold plunge journey. Whether you use a high-end tub or a bag of ice in your bathtub, remember that consistency and listening to your body are paramount.
As Joe Rogan’s experience suggests, the discomfort of that first jolt of icy water eventually becomes a gateway to a clearer mind, more resilient body, and an invigorating start (or finish) to your day. Give it a try, and see what taking the plunge can do for you.