Joe Rogan's Ice Bath Routine

Kylie Corral Kylie Corral
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Ice Baths the Joe Rogan Way

Joe Rogan, a popular American TV and podcast host, has become a voice for all things regarding health and wellness, particularly ice baths. Touted for its anti-inflammatory and immune-boosting properties, Rogan has discussed at length his love for ice bath benefits. It can be tricky to get started when upgrading your self care routine, so let’s break down the Joe Rogan ice bath routine one chilly step at a time.


History of Ice Baths

Although Joe Rogan is known for promoting ice bath benefits, he is not the pioneer in adopting this practice. In reality, the tradition of ice baths, also referred to as cold water immersion, predates our perception of its origins.

According to historians, therapeutic hypothermia, or the use of cold to treat illnesses, was first mentioned in a medical document from 3,500 B.C. Ancient Egyptian texts detail “cool” treatments for wounds and abscesses on the skin. Even Hippocrates himself wrote about the healing properties of snow, ice, and cold water.

The ice bath however was introduced in the early 17th century by John Floyer, a physician exploring the benefits of cold elements in treating ailments. Ice baths were advertised for hygiene, especially in the summer months, later becoming applicable to fevers, pain, and blood flow.


Ice Bath advantages

Ice baths have stood the test of time, becoming an increasingly popular biohacking method for treating all kinds of ailments, whether it's general muscle pain, mental health issues, or trouble with your nervous system. With temperatures usually sitting at a brisk 59°F (15°C), these cool conditions have been found to improve circulation, sleep, energy levels, and reduce inflammation.

In one study, researchers applied ice packs to the head and neck of those suffering from migraines, mimicking the same effects of an ice bath. The results proved cryotherapy to be a beneficial treatment for those struggling with migraines, as the cold water works to cool the blood passing through the intracranial vessels, reducing overall pain.

Further research supports the conclusion that cold water therapy also alleviates symptoms of anxiety and depression, acting as an effective mental health therapy. The results of this study found a decrease of around 50% in depression and anxiety symptoms for those who were treated with whole-body cryotherapy, offering the possibility of alternative therapy for those who struggle with their mental health. 


The Rogan Routine

DIYing an ice bath at home isn’t too difficult. But it does mean that you’ll be filling a tub with cold water, ice, and toughing it out for 2 to 5 minutes. This will do the trick, but if you want to plunge like the pros, Rogan has discussed his own personal routine on many episodes of his podcast.

Here’s the gist:

  • Rogan has said that he takes an ice bath after every workout. While this may seem excessive, consistency is key for reaping all the benefits of cold water therapy.
  • After filling his bathtub with cold water, he also adds a few bags of ice to bring the temperature even lower, to about 50°F (10°C).
  • Rogan toughs out these temperatures for about 10 to 20 minutes.
  • He has also spoken about how he incorporates breathing techniques into his ice bath routine, specifically the Wim Hof method, which involves deep breathing exercises coiled with cold exposure, to improve physical and mental health.

But remember to keep your cold water safety tips in mind. Don’t fall asleep, never keep yourself submerged for more than 15 to 20 minutes to avoid hypothermia, and you can always adjust the temperature to what is most comfortable for you. Ice baths will slow the flow of your blood, so if you have preexisting cardiovascular disease, low blood pressure, or diabetes, it might be best to consult with your doctor to see what ice bath practices are best for you.

Interested in the beneficial nature of cold water therapy? Consult your doctor about the benefits before starting any routine! Ice baths have become a trendy self care practice for a reason, and whether you’ve been inspired by Joe Rogan, Wim Hof, or are just curious to try a new technique, ice baths are certainly worth the effort.

This article is meant to be informational and should not be treated as medical advice. You should always consult with your physician for any personal concerns or when feeling ill and before starting any new supplements.

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