THE ICE BATH | TEMPERATURE | ROUTINE | THE JOURNEY | MENTAL HEALTH | HARD THINGS | VIDEO GALLERY
MOROZKO FORGE
Joe Rogan on Ice Baths
"Morozko feels colder. It sucks worse, and that's why I like it."
01 / WHAT ICE BATH
What Ice Bath Does Joe Rogan Use?
The ice bath Joe Rogan uses at home is a Morozko PRO. Built to be the coldest, cleanest, safest ice bath in the world — and Joe uses it every single day.
❄ Coldest: makes its own ice, can be set to 33°F
❄ Cleanest: mechanical water filtration + dual ozone disinfection — no chlorine needed
❄ Safest: electrically grounded for safety and the health benefits of grounding
Here's Joe talking about his early days with his Morozko:
Joe's Morozko PRO with custom engraving:
Joe's wife has her own Morozko PRO — she prefers a different temperature:
02 / TEMPERATURE
Joe Rogan's Cold Plunge Temperature
All Morozko units make their own ice — which means they get genuinely cold. That's exactly what Joe demands.
33°F
JOE ROGAN'S ICE BATH TEMPERATURE
JOE ROGAN
I have a, what's called a Morozko Forge. And it's really cold. There's a video of me pushing aside the ice, where I climb into it. There's just like giant floating chunks of ice in this fucker. And I just climb in there and just deal with it. It's cold as fuck.
Joe Rogan on his 33°F cold plunge temperature
03 / THE ROUTINE
Joe Rogan's Ice Bath Routine
❄ First thing in the morning — before coffee, before anything else
❄ 3 minutes — in the ice, every day, no exceptions
❄ Workout after, not before
→ 100 air squats + 100 push-ups immediately after getting out
→ Cold before training activates a robust testosterone response
→ Cold after training can suppress that hormonal benefit
JOE ROGAN
When I wake up in the morning, I don't dress warm. I wear my fucking underwear and I go outside. It's 40 degrees this morning and I walk out and I lift the lid on that Morozko Cold plunge and I see the fucking ice floating up in there and every day I climb in — that's brutal — and I just get in there for three minutes in the morning and then I work out.
Joe Rogan on cold plunging before his workout
04 / THE JOURNEY
Joe's Journey with Cold Exposure
Ice bathing isn't something most people are excited about. Even the highest performers have enormous resistance to facing the cold.
In 2015, Joe interviewed "the Iceman" Wim Hof. Back then Joe was afraid of the cold — shocked he was even talking to someone who sought it out:
JOE ROGAN — 2015
I've been dodging the cold since I was a little kid. It's amazing. You just felt compelled to jump into that?
Even bona fide lunatics like David Goggins have massive resistance to the ice:
DAVID GOGGINS
Being in cold water, cold ice water, it literally is the one thing that makes you question everything. I've been through a lot of different training in the military, and that cold water... many dreams die while suffering. Fucking guys get in that water and you see their fucking eyes roll back.
Joe Rogan & David Goggins on cold exposure
By 2020, Joe had started cold plunging — but it wasn't easy:
JOE ROGAN — 2020
When I first started doing the cold plunge, it was difficult for me to get to just like get a minute and a half. I was freezing and I'm still just as cold.
Joe Rogan — his early days, couldn't last 90 seconds"
After years of daily practice, ice bathing became so embedded in Joe's life he calls it "a ritual":
JOE ROGAN
The ice plunge is a ritual for me. And it's also like a… silent thing. I'm doing it completely by myself. The commitment to it — it's super uncomfortable, and when it's super uncomfortable but you still do it every day, it's like you win one little battle every day.
Now cold-acclimated after years at 33°F, Joe gives even Andrew Huberman a hard time:
"HUBERMAN: Sometimes I do the sauna first… JOE: I don't like what I'm hearing."
JOE ROGAN + ANDREW HUBERMAN
JOE: You have one at your house?
HUBERMAN: I do. It's probably in the low 50s.
JOE: What? Why is it so warm?
HUBERMAN: Well, we have two. We have the Morozko one, which is really cold. And that one is...
JOE: You avoid that one.
HUBERMAN: Sometimes I do the sauna first.
JOE: I don't like what I'm hearing...
HUBERMAN: I've been doing longer exposure in the warmer one.
JOE: That's so much easier. We had one here that was broken — 54 degrees. I climbed in. I'm like, this is a fucking joke.
JOE: 34. I like it where the ice breaks off the bottom of the thing and floats to the top.
05 / Benefits
Benefits of Ice Baths: Resilience & Mental Health
Joe started cold plunging for physical benefits. What kept him coming back was something else entirely.
"I feel so mentally sharp." "I get out of here and I just feel so good. I feel so loose and calm."
JOE ROGAN
The number one thing it did was put me in a great mood. I can be moody at times. And nothing has made me feel better in my life.
The mental health benefits are immediate — epinephrine, dopamine, and cortisol all at once, producing that state of sharp, calm alertness.
JOE ROGAN
Cold plunge is uniquely good because it's voluntary. No one's forcing you to do it. You climb in, you have a little victory, and when three minutes are up, you get out and you won.
You won. You did it. It sucked. You didn't want to do it, but you did it. So now the whole day is like you know how to suck it up.
Joe Rogan on the mental health benefits of ice baths
06 / Longevity
Doing Hard Things & Longevity
The mental and physical benefits of cold plunging are well-documented. But researchers are finding a deeper neurological payoff: the cognitive benefit of doing things you genuinely don't want to do.
People who regularly embrace hard, unwanted challenges tend to live longer — they're called "super agers."
"JOE: I feel like a bitch. So that's why I do it as cold as it can get…"
JOE ROGAN + ANDREW HUBERMAN
JOE: I feel like a bitch. So that's why I do it as cold as it can get before it freezes solid — which seems to be 34 degrees.
HUBERMAN: Doing hard things translates to an ability to do hard things and probably to a longer life. People that embrace a new form of exercise that they don't want to do… The anterior midcingulate cortex is larger in volume in super agers. They're holding on to cognitive abilities longer into older age.
The universal quality among super-agers is that they challenge themselves to do things they kind of don't want to do.
Joe Rogan & Huberman — doing hard things & longevity
Joe has identified cold exposure as an "infinite game" — you can play forever, because you can never truly win:
JOE ROGAN
You don't conquer this. You never win. You can never win. It's going to be 34 degrees to the end of time.
Joe Rogan — "You can never win"
We hope you've enjoyed this overview of Joe Rogan's ice bath routine. Clearly, we think Joe is onto something — but of course we'd say that ;)
