Medically reviewed by Uri Gedalia, MD, FACS
Chief Medical Officer, TrufaMED Urgent Care & Concierge Medicine
Board-Certified, General Surgery
Last reviewed: July 2026
Joe Rogan has been one of the most public proponents of a biohacking approach to longevity and performance. Over years of podcast episodes he has discussed testosterone optimization, peptide therapies, cold plunging, sauna, hyperbaric oxygen, supplements, training protocols, and recovery interventions. Patients ask us regularly: can I do this in Miami, and is it safe?
The answer is yes and yes, with appropriate physician supervision. This post walks through the elements of the public Rogan stack, what we recommend for adults considering a similar protocol, and which parts need medical oversight versus which parts are reasonable to self-direct.
The Public Rogan Stack — Elements
- Testosterone replacement therapy (TRT) with regular blood monitoring
- Selected peptides (BPC-157, TB-500 historically discussed; current peptide regulations have shifted significantly)
- Hyperbaric oxygen therapy sessions for recovery
- Cold plunge (typically 39–50°F for 2–5 minutes)
- Sauna (traditional or infrared, 20–30 minutes several times weekly)
- Resistance training with serious intensity, mixed with kickboxing/Brazilian jiu-jitsu
- Supplement stack including alpha-GPC, omega-3, vitamin D, magnesium, and others
- Periodic vitamin and mineral IV therapy
This is a public stack, paraphrased from public podcast statements. None of it constitutes medical advice or endorsement of any specific protocol. Individual labs, history, and goals determine what is appropriate.
TRT — The Foundation
Testosterone replacement is the most consequential element of the stack and the one most often handled poorly. Done right, it requires:
- Baseline total testosterone, free testosterone, SHBG, estradiol (sensitive assay), LH, FSH, prolactin, hematocrit, PSA (in older patients), comprehensive metabolic panel, lipid panel, and thyroid function
- Clinical evaluation for symptoms consistent with hypogonadism — low T levels without symptoms is not generally an indication for treatment
- Discussion of fertility implications (TRT typically suppresses spermatogenesis; if fertility preservation matters, alternative protocols apply)
- Initial dosing typically 100–200 mg weekly or split twice-weekly subcutaneous or intramuscular
- Re-check labs at 6 weeks and 12 weeks to titrate dose
- Ongoing every-6-month labs including hematocrit (TRT can elevate hematocrit, requiring periodic blood donation in a small subset of patients)
- Estradiol management — sometimes requires anastrozole at low dose; never empirically
We run TRT for appropriate Miami patients under our concierge and preventive care programs. The protocol is conservative, the monitoring is rigorous, and we coordinate with the patient’s primary care physician and any specialists.
Peptide Therapy — A Changing Landscape
The peptide landscape changed significantly in 2023–2024 with FDA enforcement clarifications on compounded peptides. Several previously-popular peptides (BPC-157, TB-500, ipamorelin, CJC-1295) have shifted regulatory status; availability and legitimacy of supply matter enormously.
What we are currently comfortable prescribing under appropriate medical supervision: sermorelin and tesamorelin (FDA-approved growth hormone–releasing peptides) for adults with appropriate clinical indications. Other peptides require case-by-case review with a clear understanding of current regulations and supply quality.
See our existing posts on tesamorelin vs sermorelin and best peptides for muscle growth for more detail.
HBOT For Recovery
Rogan has used hyperbaric oxygen therapy regularly for recovery from training and combat sports practice. The mechanism is plausible: increased oxygen partial pressure improves tissue oxygenation, supports wound healing, and may accelerate recovery from soft-tissue injury.
Our HBOT program offers single sessions and multi-session packages. Pressures and durations are physician-prescribed based on indication. We discuss in detail in our HBOT program page and in our upcoming post on HBOT for athletic recovery.
Cold Plunge And Sauna — The Hot/Cold Axis
The cold/hot exposure data has grown meaningfully in the last five years. The Finnish sauna cohort data (Laukkanen et al.) is some of the most compelling lifestyle-intervention data in cardiology. Cold exposure has reasonable data for mood and metabolic effects.
Our advice for adults considering this stack:
- Sauna 20 to 30 minutes, three to four times per week. Traditional Finnish-style is best-studied; infrared is reasonable if traditional is unavailable.
- Cold plunge 2 to 5 minutes at 39 to 50°F, 2 to 4 times per week. Build up gradually.
- Both are contraindicated in pregnancy, severe cardiovascular disease, and certain other conditions — talk to your physician first.
IV Therapy — The Maintenance Layer
Rogan has discussed periodic IV therapy as part of his recovery and travel routine. For the biohacker-curious patient, common drips include Myers’ Cocktail, NAD+, and high-dose vitamin C. We discuss IV therapy in detail across our IV therapy page and in our recent NAD+ deep-dive.
Building Your Stack — The Conservative Order
If you are building a Rogan-style protocol from scratch, the safe order:
- Baseline labs and clinical evaluation. You cannot optimize what you have not measured.
- Sleep and training fundamentals dialed in. No supplement or hormone will compensate for chronically inadequate sleep or no resistance training.
- Supplement stack with the evidence-supported basics: vitamin D titrated to a 25-OH-D of 40 to 60 ng/mL, omega-3 with EPA+DHA above 2 g/day, magnesium glycinate or threonate, creatine monohydrate.
- Sauna and cold plunge protocol added.
- TRT evaluation only if labs and symptoms support it.
- HBOT and IV therapy as adjunctive recovery and performance tools.
- Peptide therapy considered last and case-by-case.
Frequently Asked Questions
Can I just walk in and start TRT?
No. Baseline labs and clinical evaluation are mandatory. We run TRT for appropriate adults under our preventive care and concierge programs.
Are these peptides legal in Florida?
Some are FDA-approved (sermorelin, tesamorelin); some are research-only or under FDA enforcement attention. Legitimacy and supply chain matter. We prescribe what is appropriate under current regulations.
Does insurance cover any of this?
TRT is typically covered when indicated by labs and symptoms. HBOT, peptides, IV therapy, and most performance interventions are out-of-pocket.
How long until I notice changes?
Sleep and training fundamentals show effects in weeks. TRT shows initial effects at 6 to 12 weeks, full effects at 6 months. HBOT and IV are session-by-session. Peptides vary by molecule.