Joe Rogan is more active than ever despite getting older. His current exercise routine includes weightlifting, cardio machines, hill sprints, trail running, hot yoga, Brazilian jiu-jitsu and kickboxing. To prevent his body from breaking down while maintaining the frequency and intensity of these workouts, Rogan employs a number of tools, techniques and treatments for post-workout recovery. He’s always looking for the latest and greatest methods of recovery to relieve nagging aches and pains, reduce inflammation, stiffness and muscle soreness, heal injuries and build muscle.
Rogan currently uses a combination of rest, massage, stretching, hydration, nutrition, inversion therapy, dry sauna, cryotherapy, red light therapy and CBD for his post-workout recovery. It’s no secret that Testosterone Replacement Therapy (TRT), stem cell treatments and Regenokine also play an important role. In addition, he performs some specific exercises to prevent and rehabilitate injuries.
Joe Rogan plans his weekly workouts every Sunday and schedules rest days to avoid overtraining. The human body needs time to rest between workout sessions to repair tissue, replenish energy stores and heal injuries. These periods of inactivity are necessary to allow for muscle tissue, connective tissue, the nervous system, and skeletal system to recover. Not providing the body with proper rest to recover can lead to decreased performance, chronic fatigue and even injury.
Consistently getting the right quantity and quality of sleep is essential for everyone’s physical and mental health. Sleep is especially important for physical fitness in order to increase strength and improve athletic performance. The brain releases growth hormone into the bloodstream during sleep to stimulate growth, cell reproduction and regeneration. Muscles grow while we’re sleeping.
One of the most recommended episodes of the podcast and a definite must listen is JRE #1109 with Matthew Walker. Walker is a sleep scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley. He’s also the Founder and Director of the Center for Human Sleep Science.
Walker’s book Why We Sleep: Unlocking the Power of Sleep and Dreams goes much more in depth on the benefits of sleep and the negative consequences of poor sleep than he was able to on the podcast. If you liked his episode of the podcast you should also enjoy his book. It will definitely motivate you to follow healthy sleep habits.
Joe Rogan has been tracking his sleep using a WHOOP Strap 3.0. He started using it for Sober October 2019 with Bert, Tom and Ari to monitor daily strain, recovery and sleep. The ‘recovery’ metric is calculated from monitoring sleep, heart rate variability and resting heart rate compared to a personal baseline. Rogan thought he had been getting longer and better sleep than he actually did according to the sleep tracking. After averaging only 6.03 hrs per night of sleep for that month of October, he realized that he needed to improve his sleep quality, duration and consistency.
Another method that Joe Rogan uses for rest, relaxation and meditation is a float tank also known as an isolation tank or sensory deprivation tank. The tank is soundproof and lightproof. It is filled with 10 inches of water with about 1000lbs of epsom salts allowing you to float on your back in total silence and darkness. Both the water and air in the tank are heated to the same temperature as your skin. While floating in this environment, the body and muscles are able to completely relax which provides the sensation of weightlessness and alleviates pain. Magnesium in the epsom salts is also absorbed through the skin.
Rogan has been a longtime proponent of float tanks and helped to popularize floating. The JRE studio has a custom float tank built by the legendary Crash (JRE #517) from Float Lab Technologies. It’s a large chamber style tank that’s big enough to stand up in. Rogan prefers at least 1 hour of floating 2 to 3 times per week but says that 2 hours is his sweet spot. When he leaves the tank he says he has a refreshed body and a renewed perspective. Many athletes use float tanks for visualization exercises and Rogan used to drill jiu-jitsu moves in his head while floating.
Massages can reduce muscle stiffness and soreness, improve flexibility, promote circulation, and provide a state of relaxation. Joe Rogan uses a number of tools for self-massage as part of his post-workout recovery. When it comes to professional massage, Rogan prefers male massage therapists as their strength allows them to get deeper into the muscle.
Dealing with a tight muscle, knot in the back or kink in the neck can affect the ability to exercise, decrease performance in the gym and even make some everyday tasks a struggle. Rogan knows to address these issues as soon as possible before they get worse or lead to a more serious injury.
A handheld massage gun provides a powerful deep tissue massage at the push of a button. It can easily target muscles from any angle delivering thousands of strokes per minute. Massage guns are more effective and efficient than other forms of self-massage like foam rolling which saves time and effort. They have been gaining in popularity with dozens of brands and models of massage guns now available on Amazon.com. Trainers, physiotherapists, and professional athletes require powerful, reliable and durable personal massagers for recovery.
When MMA trainer and coach Firas Zahabi appeared on JRE MMA Show #32, he gifted Joe Rogan a TimTam Power Massager V1.5 (discussed at the very beginning of the podcast). Zahabi gave Rogan his company’s new TimTam Power Massager Pro model when he returned on JRE MMA Show #83 (below). The TimTam Power Massager Pro is very quiet with 3 adjustable speeds, one-touch trigger, 60 minutes of battery life, and interchangeable tips for varying pressure and focus including a heated tip that warms up the muscle to an optimal temperature.
Rogan was a big fan of his original TimTam massage gun but says the new Power Massager Pro is 10x better. He think it’s incredible especially how quiet it is. The All New Power Massager is TimTam’s less expensive massage gun model. It has only one speed with less articulation and is not as quiet as the Pro model.
Theragun recently sent Joe Rogan a customized G3PRO massage gun with his name printed on it. Theragun is arguably the world leader in percussive therapy massage devices. The G3PRO is Theragun’s professional-grade massage gun used by hundreds of professional sports team all over the world. It has 2 speeds with up to 40 percussions per second. The ergonomic design has an adjustable arm with 4 angles for hard to reach body parts. The interchangeable batteries (2 included) can run for 75 minutes each. Six unique attachments are also included to target specific muscle groups. Rogan was impressed with the build quality and says it’s awesome.
The Pso-Rite is a self massage and release tool for the psoas and other hard to reach muscles. The psoas is a core muscle that connects the lower body to the upper body and can cause back, knee and hip issues. Made of ABS plastic, the Pso-Rite’s unique design can press deep into the muscles. Joe Rogan first learned about the Pso-Rite from MMA fighter Michael Chandler on JRE MMA Show #25. He was finally convinced to try one by ultramarathon runner David Goggins who detailed his major psoas issues on JRE #1080. Rogan has one Pso-Rite for the house and one for the studio gym. He even liked them so much that he gave them out to guests who did the podcast. Whether you’re using the Pso-Rite on your posas, back, neck, chest, shoulders, hips or hamstrings, it can be painful but necessary to release a tight muscle.
The MobilityWOD Supernova 2.0 is a self-massage tool and an alternative to foam rollers or massage balls. It was created by physical therapist and former podcast guest Kelly Starrett (JRE #365). The Supernova 2.0 is used for myofascial release by relaxing contracted muscles and breaking up knots in muscle tissue and the fascia that surrounds it. It also removes scar tissue, promotes circulation and improves flexibility. The textured grooves provide a better grip for a deeper tissue massage.
Joe Rogan has discussed the Supernova 2.0 many times on the podcast. He says he’s a big fan and has several of them scattered all over the studio gym. He always packs one in his luggage when he’s traveling to loosen up his back and shoulder muscles. Rogan prefers the larger Supernova 2.0 (120mm diameter) over the smaller Supernova (80mm diameter).
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This is a @roguefitness mobility WOD supernova, and it's the best fucking thing I've ever used for brutal self massages. I put it under my back on a hard floor and bridge all my weight on it and roll around on it with the ball digging into my muscles. I love this fucking thing. I bring it everywhere I go. If you can just relax and deal with the discomfort of this thing digging into your muscles it can really loosen things up nice (insert gay joke here)
In addition to massage, stretching is another form of active recovery that Joe Rogan incorporates into his post-workout recovery schedule. Low intensity mobility exercises have several benefits that cannot be achieved with passive recovery alone. Stretching in particular can reduce muscle soreness, improve flexibility and mobility as well as increase blood flow.
Joe Rogan is a big believer in hot yoga for both the physical benefits of stretching and the mental benefits of meditation. He does Bikram-style yoga consisting of a sequence of 26 postures and 2 breathing exercises while in a room heated to 105°F. He likes to go to the yoga studio first thing in the morning before eating anything and does 90 minute sessions at least twice per week. Rogan spoke in detail about his hot yoga practice and how it benefits him with Rashad Evans on JRE MMA Show #90 @ 1:48:55 (or see below). He says that hot yoga helps his body and strengthens his joints while improving his balance and flexibility. Focusing on his breathing is the only way he can survive the intense heat and difficult poses. Even though hot yoga is brutal, Rogan claims he always feels better afterwards like it was cleansing and cleared his mind.
Joe Rogan understands the importance of properly rehydrating after intense physical activity as well as staying hydrated throughout the day. As a longtime critic of weight cutting in MMA where fighters dehydrate themselves to make weight for a fight, he’s witnessed firsthand the negative impact of dehydration on athletic performance during the fight the following day. He compares being dehydrated to having a bad battery. Rogan is always drinking something on the podcast to stay hydrated, from water to Kill Cliff electrolyte drinks to kombucha, various coffees, mushroom tea, and Zevia sodas.
Liquid I.V. Hydration Multiplier is an electrolyte powder that mixes with water to quickly rehydrate. Joe Rogan loves taking it right after doing hot yoga to rehydrate after sweating like crazy. Liquid I.V. contains 3 times the electrolytes of traditional sports drinks. The company claims it will hydrate you faster than water alone based on their ratio of potassium, sodium and glucose. One packet of Liquid I.V. mixed with 16oz of water is equivalent to drinking 3 bottles of water. It’s available in 3 flavors: Lemon Lime, Passion Fruit and Acai Berry. Liquid I.V. has been a sponsor of The Joe Rogan Experience Podcast.
Proper nutrition is a significant part of Joe Rogan’s post-workout recovery. Not only is food the fuel for workouts, it is also necessary to replenish energy stores after physical activity and stimulate muscle growth. Rogan has experimented with a number of different diets including no sugar, low carb, keto and most recently the carnivore diet. He wanted to see how each diet affected his physical and mental performance, energy levels and weight.
Whichever diet he’s on, Rogan is pretty strict and consistent. In general, his goal is to eat healthy with lots of high quality protein from elk and other wild game meat to build and maintain muscle mass. When he’s not strictly carnivore he also makes sure to consume plenty of vegetables.
Rogan also strongly believes in taking dietary supplements as part of a healthy diet. He views supplementation as a form of insurance to make sure his body is getting all the right nutrients it needs. Check out our detailed article on Joe Rogan’s Supplement Stack.
Maintaining a healthy spine is a priority for Joe Rogan after having to deal with some back issues including a bulging disc. He hangs upside down from his ankles with an inversion table as part of his daily routine. Rogan has been using a Teeter Inversion Table for over 20 years. Hanging upside down for a few minutes decompresses the spine and relieves back pain. The JRE studio gym has a Teeter EP-560 Ltd inversion table but the newest model is the Teeter 2019 FitSpine.
The JRE studio gym has an alternative to the inversion table called the Teeter Dex II. It’s a multi-purpose decompression and extension machine. Rogan uses it to decompress the spine by doing hip-supported inversions. He does it after every workout. The Teeter Dex II has other uses for stretching as well as various exercises.
Exposure to extreme heat to increase the body’s core temperature has number of benefits including improving overall health. Sauna use can protect against chronic inflammation, boost growth hormone, improve mental health and reduce cognitive decline, increase endurance, slow aging and more. Those who use a sauna even just two to three times per week are less likely to die from cardiovascular-related causes. JRE podcast guest Dr. Rhonda Patrick goes into extreme detail on the benefits of sauna use in this article.
Joe Rogan had a dry sauna installed in the JRE studio and another installed at his house. A dry sauna uses a small electric heater to warm the air which in turn heats your body. The relatively humidity inside a dry sauna is low. Rogan had been using the sauna four times per week for 20 minute sessions at 200°F. However, during the entirety of the coronavirus lockdown he now uses the sauna seven days a week at 180°F for 25 minutes. He found 180°F to be the sweet spot. The sauna makes him feel good for the rest of the day and now he’s addicted to it. It even increased his endurance while running.
Infrared saunas are increasingly popular. They differ from a dry sauna by using light to directly heat your body without warming the air. It should be noted that most studies on the benefits of sauna use appear to have been done on dry saunas.
Cryotherapy involves exposure to extreme cold temperatures for short periods of time. This stresses the body which triggers a response that includes an increase in levels of norepinephrine and switching on cold shock proteins. Cryotherapy has positive effects on the brain, inflammation, immune function, pain, metabolism and athletic performance.
There are different types of cryotherapy machines including multi-person cryochambers which expose your whole body to cold and single person cryosaunas which keep your head and neck free from cold exposure. Rogan prefers a cryochamber as it is more effective when the entire body is exposed to extreme cold.
Rogan typically does two x 3 minute sessions in a cryochamber at -240°F. After the first session, he gets out and warms up on an elliptical machine for 10 minutes before going back in for his second session. Wearing socks, slippers, underwear, gloves, earmuffs and a mask is required to avoid frostbite on the extremities. Rogan says his aches and pains dissolve, and he feels amazing once he gets out. He goes to Cryohealthcare in Woodland Hills, CA.
Red Light Therapy
The most recent method of recovery that Joe Rogan has been experimenting with is red light therapy. He brought it up with Dr. Rhonda Patrick in JRE #1474 (May 2020) although he said he wants to try a red light therapy device for 30 days before talking about it. Standing in front of this device for several minutes allows the red light to penetrate the skin where it is absorbed and converted into cellular energy. The natural health benefits of red light therapy include pain relief, reduced inflammation, improved circulation, faster healing, prevention of delayed onset muscle soreness, and improved sleep. So far Rogan thinks red light therapy makes him feel great but admitted that he does so many things for his health and wellness that it’s hard to attribute that to any one thing. He has yet to identify which red light therapy device he has but he did say he’s using it 4 to 5 days per week. Ben Greenfield discussed his experience using a Joovv red light therapy device in JRE #1069 and #1235.
To reduce pain and inflammation in localized areas, Joe Rogan uses topical CBD products all the time. Lately he’s been a huge fan of cbdMD Freeze Roll On, applying it daily to relieve pain from a sore shoulder. The roll on applicator allows him to massage the shoulder as it’s applied. It has a non-greasy formula and can absorb deep into the skin. cbdMD is a sponsor of The Joe Rogan Experience Podcast.
Rogan regularly uses topical CBD lotions and creams to reduce inflammation in localized areas. He used a CBD lotion as part of his treatment to overcome elbow tendinitis. Rogan is also a fan of cbdMD Recover Cream with a formula designed to target inflammation. Charlotte’s Web Hemp Infused Cream is a good alternative with 750mg of CBD.
Electronic Muscle Stimulation
Something that Joe Rogan plans to add to his post-workout recovery routine is an electronic muscle stimulation (EMS) unit. Professional strongman Rob Kearney explained in JRE #1416 how he loves his Compex EMS device for recovery and even uses it on flights. Kearney’s strong endorsement convinced Rogan to get one and test it out.
Compex Muscle Stimulators cause muscle contractions by sending electrical signals to electrode pads placed on a target body part. They come with various pre-programmed treatments including programs for recovery, massage and relaxation. These programs create muscle twitches at low frequency to increase blood flow, flush out lactic acid, promote muscle relaxation and prevent delayed onset muscle soreness (DOMS). This allows you to recover faster than simply resting. Compex devices even have a TENS program for pain relief.
Joe Rogan has a few exercises that he frequently performs in order to both prevent and recover from certain injuries. One such exercise is hanging from a chin up/pull up bar for shoulder health. Hanging therapy was first promoted by orthopedic surgeon John M. Kirsch, MD in his book Shoulder Pain? The Solution & Prevention which Rogan has mentioned several times on the podcast. Regular bodyweight hanging is important for shoulder strength, shoulder mobility and shoulder flexibility. Shoulder joints need to expand and move through the full range of motion. Hanging can release impingements, alleviate pain and fix some shoulder injuries. Rogan discussed hanging in JRE #1062 with Dan Harris and Jeff Warren.
Hanging For Shoulder Health and Strength https://t.co/5jRprYdKAu
This is an excellent video on the benefits of hanging from a chin up bar for your shoulders. I do this all the time and it's one of the best things for your shoulders.
— Joe Rogan (@joerogan) November 9, 2019
Rogan used a TheraBand FlexBar to perform an exercise called the Tyler Twist several times per day to treat his elbow tendinitis. Rogan claims that this exercise combined with the application of CBD lotion was the most effective treatment of everything he tried and greatly reduced his elbow pain. Check out our article on Joe Rogan’s Treatment for Elbow Tendinitis for more details.