Fire & Ice
Train hard, then heat, then cool down: a workout most weekdays, a sauna after the hard ones, a protein-forward whole-food dinner, and an hour of long-form learning every day.
Inspired by Joe Rogan's publicly reported daily routine
- Health
- 7 habits
Free to start. Untick or rename any habit before adding it.
The habits
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Kettlebell or circuit workout, 30 min
Weekdays
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Sauna after training
Mon Wed Fri · ≥ 15 min
Keep it to 10 to 15 minutes and drink water. Skip it if you are pregnant, have heart problems or feel dizzy.
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30 to 60 seconds of cool water at the end of your shower
Daily
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Protein-forward whole-food dinner with vegetables
Daily · at 19:00
He has reported an all-meat month with side effects; this keeps the protein and adds the vegetables.
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An hour of long-form learning: a book, lecture or podcast
Daily
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Hike or get outdoors
Weekends
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Cold plunge, 1 to 3 min
Mon Wed Fri · Advanced
Cold water can trigger a gasp reflex and spikes heart rate and blood pressure. Check with a doctor first if you have any heart condition, never plunge alone and start with cool, not ice-cold, water.
Sources
Not affiliated with or endorsed by Joe Rogan. Based on publicly reported routines. General wellness information, not medical advice. Check with a doctor before big changes to your training, sleep or eating.
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