Joe Rogan Ice Bath

Joe Rogan Ice Bath

Are you curious about how Joe Rogan’s ice bath routine can benefit you?

Dive into the world of ice baths and discover how they can enhance your well-being.

Joe Rogan, a prominent advocate, claims that ice baths have helped him recover and reduce muscle soreness.

In this article, we will explore the history, health benefits, and Joe Rogan’s ice bath setup, as well as how often you should take ice baths.

Get ready to take the plunge and experience the cold therapy that can improve your overall health and athletic performance.

History of Ice Baths

The history of ice baths dates back to ancient civilizations, where they were utilized for therapeutic purposes and treating various ailments. As far as 3,500 B.C., medical documents mentioned the use of cold to treat illnesses, and ancient Egyptian texts detailed ‘cool’ treatments for wounds and abscesses on the skin. Even Hippocrates, the father of medicine, wrote about the healing properties of snow, ice, and cold water.

However, it was in the early 17th century that ice baths gained more prominence. John Floyer, a physician at the time, explored the benefits of cold elements in treating ailments and introduced the ice bath. Initially advertised for hygiene purposes, especially in the summer months, ice baths soon became applicable to fevers, pain, and blood flow.

Ice baths, also known as cold plunges, are a form of hydrotherapy that involves immersing the body in water at a temperature lower than the body temperature. The typical temperature ranges between 50-60°F (10-15°C), although some athletes prefer even colder temperatures. The cold temperature causes blood vessels to constrict, reducing inflammation and swelling. This makes ice baths an effective method for reducing muscle soreness, promoting recovery, and reducing inflammation.

Throughout history, ice baths have been recognized for their therapeutic benefits. From ancient civilizations to modern-day athletes like Joe Rogan, the use of ice baths has stood the test of time. By understanding the history of ice baths, we can appreciate the knowledge and traditions that have been passed down through the ages, contributing to the popularity and effectiveness of this cold therapy technique.

Health Benefits of Ice Baths

Ice baths offer several health benefits that can support your overall well-being.

By reducing inflammation and swelling, ice baths can help alleviate muscle soreness and aid in exercise recovery.

Additionally, the cold temperature of the bath can lower your core body temperature and potentially support your immune system.

Reduces inflammation and swelling

Regular ice bath sessions can significantly decrease inflammation and swelling in your muscles and joints, promoting faster recovery and reducing post-exercise soreness. The cold temperature of the ice bath causes your blood vessels to constrict, which helps reduce inflammation and swelling. This, in turn, can lead to a decrease in muscle soreness and promote quicker healing.

Research suggests that ice baths are more effective than other methods, such as compression socks, in reducing post-exercise inflammation. The benefits of reducing inflammation and swelling through ice baths include improved muscle recovery, enhanced performance, and a decrease in discomfort.

Relieves sore muscles

Incorporating ice baths into your routine can provide relief for sore muscles. While scientists aren’t exactly sure how it works, cold water immersion has been found to reduce inflammation, slow nerve signaling, and lower the perception of pain.

A systematic review found that ice baths can effectively reduce delayed-onset muscle soreness (DOMS) after exercise, although the studies were of low quality. Ice baths may also help ease pain from chronic conditions such as rheumatoid arthritis, gout, and fibromyalgia, but more research is needed in this area.

It’s important to note that the ideal water temperature, duration, and frequency for ice baths to soothe sore muscles are still unclear.

Aids exercise recovery

Taking regular ice baths can help speed up your exercise recovery. Research suggests that ice baths can reduce exercise-induced inflammation and promote post-workout healing. Here are some key benefits of ice baths for exercise recovery:

  • Reduced inflammation: Ice baths can help reduce inflammation in the muscles and joints, which can aid in the recovery process.
  • Improved circulation: The cold temperature of the ice bath causes blood vessels to constrict and then dilate once you get out, improving blood flow and nutrient delivery to the muscles.
  • Removal of metabolic waste: Ice baths can help remove metabolic waste that builds up during exercise, allowing for faster recovery.
  • Enhanced muscle repair: Ice baths may promote muscle repair and reduce muscle soreness, allowing you to bounce back quicker from intense workouts.

While ice baths have shown promise for exercise recovery, it’s important to consider individual preferences and goals when incorporating them into your routine.

Lowers core body temperature

Ice baths have the potential to lower your core body temperature, providing numerous health benefits. When you immerse your body in cold water, the cold temperature causes your blood vessels to constrict, reducing inflammation and swelling. This can be particularly beneficial for muscle recovery and reducing muscle soreness after intense workouts.

In fact, research has shown that soaking in cold water for just under 10 minutes can effectively lower your core body temperature after exercise. By lowering your core body temperature, ice baths can help you cool down and prevent heat stroke and heat exhaustion.

Supports immunity

By lowering your core body temperature and reducing inflammation, ice baths can support your immunity and promote overall health. Here are some ways in which ice baths can benefit your immune system:

  • Enhanced immune response: Cold water immersion has been shown to stimulate the production of white blood cells, which are crucial for fighting off infections and diseases.
  • Reduced inflammation: Ice baths can help reduce inflammation in the body, which is an important factor in maintaining a healthy immune system.
  • Improved circulation: Cold water immersion can improve blood circulation, allowing immune cells to reach different parts of the body more efficiently.
  • Increased antioxidant activity: Ice baths have been found to increase antioxidant activity in the body, which can help protect against oxidative stress and boost immune function.

While more research is needed to fully understand the effects of ice baths on immunity, incorporating them into your routine may have potential benefits for your overall health and well-being.

Improves mental health

When you immerse yourself in an ice bath, you may experience improvements in your mental health. A small study has shown that taking a 20-minute ice bath four days a week can enhance the quality of life in individuals with gout. They reported reduced stress, anxiety, and depression, along with better joint mobility.

Scientists believe that the exposure to cold water triggers a stress response and activates the nervous system, leading to these positive changes. Furthermore, the repeated exposure to cold water may help improve mood and increase resilience to stress over time.

While more research is needed to fully understand the mechanisms behind these effects, incorporating ice baths into your routine may offer mental health benefits along with the physical ones.

How often should you take ice baths?

When it comes to incorporating ice baths into your routine, there’s no one-size-fits-all answer. The frequency of ice bath sessions depends on your tolerance for cold and your experience with the practice. However, there are some general guidelines to consider.

As a starting point, aim for 2-3 minutes in the ice bath. This duration allows your body to experience the cold temperature and its potential benefits without risking hypothermia. If you find that 2-3 minutes feels easy, you can either increase the duration or decrease the temperature to challenge your body further.

It’s important to listen to your body and adjust accordingly. If you start experiencing severe numbness or uncontrollable shaking, it’s imperative that you get out of the water to avoid the risk of hypothermia. Pay attention to how your body responds and make adjustments based on your comfort level.

Joe Rogan Ice Bath Setup

Now let’s delve into the setup of Joe Rogan’s ice baths.

Rogan has ice baths both at his studio and at his home.

His studio ice bath is a custom-built BlueCube Malibu ice bath, while his home ice bath is a Morozko Prism Forge ice bath.

These ice baths are equipped with specific features and materials to enhance the cold plunge experience and promote muscle recovery.

Rogan’s Studio Ice Bath

Joe Rogan has a custom-built BlueCube Malibu ice bath at his studio. This top-of-the-line cold plunge offers consistent and reliable cold exposure benefits every day.

Here are some key features of Rogan’s studio ice bath:

  • Temperature range of 37°-60° degrees for optimal cold exposure.
  • Chemical-free filtration with a 20 micron filter and ozone.
  • No need for ice or set up times, making it hassle-free.
  • Runs 24/7, always ready for use.

With its 5-year warranty and excellent customer support, this ice bath provides a convenient and efficient way for Rogan to incorporate cold exposure therapy into his routine. The spa cover, included with the ice bath, adds insulation and comes with a 25-year warranty.

Try out this BlueCube Malibu ice bath and experience the benefits of cold plunge therapy like Joe Rogan.

Rogan’s Home Ice Bath

Continuing with Joe Rogan’s ice bath setup, let’s now explore his home ice bath.

Rogan’s home ice bath is a Morozko Prism Forge ice bath, which offers top-of-the-line features for a slightly lower price compared to the BlueCube. The Morozko ice bath includes a stainless steel tub, microfiltration, and ozone disinfection for optimal cleanliness. It also features an angled backrest, cedar frame, and aluminum fans for added comfort and durability.

The ice bath comes with a digital temperature controller and electrical grounding as the standard model. Additionally, it offers all-weather protection and a comprehensive 3-year commercial warranty, including guaranteed 72-hour or sooner service calls in the continental US.

With these features, Rogan’s home ice bath provides a high-quality and reliable option for his cold plunge therapy.

The Rogan Routine

To incorporate the Rogan Routine into your own ice bath practice, start by filling your bathtub with cold water and adding a few bags of ice to lower the temperature even further. Here’s what you need to know:

  • Consistency is key: Joe Rogan takes an ice bath after every workout to maximize the benefits of cold water therapy.
  • Temperature matters: Rogan toughs out temperatures around 50°F (10°C) for about 10 to 20 minutes.
  • Breathing techniques: He incorporates the Wim Hof method, which involves deep breathing exercises combined with cold exposure, to enhance physical and mental health.
  • Safety first: While ice baths can be beneficial, it’s important to practice caution. Avoid falling asleep, limit your time in the bath to avoid hypothermia, and consult your doctor if you have any preexisting health conditions.

Research supports the positive effects of cold water therapy on overall well-being. Cold exposure can reduce inflammation, stimulate the vagus nerve, and even increase dopamine levels. However, it’s crucial to prioritize your personal health and safety. Consult with a doctor before starting any cold water therapy routine to understand the potential benefits and risks.

Ice baths have gained popularity for a reason, and whether you’re inspired by Joe Rogan or simply curious to try a new technique, they’re certainly worth exploring. Just remember to listen to your body, adjust the temperature to your comfort level, and always prioritize your well-being.


In conclusion, ice baths have been proven to offer various health benefits, including muscle recovery, injury prevention, and reducing inflammation.

Prominent advocate Joe Rogan has shared his positive experiences with ice baths, highlighting their effectiveness in reducing muscle soreness.

Incorporating regular ice baths into your routine can enhance your overall well-being and athletic performance.

It’s important to consult with a healthcare professional to determine the frequency and duration that best suits your individual needs.

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