Wim Hof Workout Routine and Diet Plan

Hof, also known as The Iceman due to his ability to withstand temperatures below freezing, is a Dutch motivational speaker and extreme sportsman born on April 20, 1959. His achievements include swimming under ice and making prolonged full-body contact with ice, for which he has set Guinness World Records, and running barefoot on ice and snow for which he previously held the record. His Wim Hof Method (WHM), which combines frequent cold exposure, breathing techniques, yoga, and meditation, is credited with these accomplishments. An investigative journalist, Scott Carney, published a book about Hof. Several of his medical assessments were published.

The Dutch extreme athlete “Iceman” Wim Hof is one of the world’s best. The Iceman is famous for his ability to survive sub-zero temperatures by controlling his body temperature with his mind. His book, Becoming the Iceman, describes how he achieved twenty Guinness World Records for surviving extreme temperatures. He ran a half marathon without water above the Arctic Circle and another without shoes through the Namib desert. Mount Kilimanjaro, he climbed in only shorts and shoes, while attempting Everest with the same. (He gave up at 22,000 feet after sustaining a foot injury.) According to him, he founded the Wim Hof Method of breathing from Tibetan Tum-mo meditation (without the religious components). In a study, he developed techniques for controlling the autonomic nervous system and the immune system that has been proven in scientific studies. The inner fire was founded to enable others to learn his techniques. There are over 10,000 people who have been trained by Hof, including such luminaries as Oprah Winfrey and Orlando Bloom. Approximately 6 feet 2 inches tall, Hof is the youngest member of the Hof family.

In this article, we have created and collected a gamut of information about Wim Hof and his fitness routine, which includes his diet plan and his workout routine. We will also follow through with his statistics and the tips that he often shares with his fans and followers on his social media account.

Wim Hof Body Statistics

  • Birth Year: 1959 
  • Birth Date: 20 April (age 62)
  • Height: 1.82 m

Wim Hof Daily Routine

In this section, we will talk about the daily routine of Wim Hof and what he does during the three-part of the day.


For Wim, waking up with the sun is the perfect way to start the day. He clears his mind and body by meditating and breathing to wake up fresh the following morning. Wim will stretch after meditating and use his muscles to move the blood. In a few minutes, he will perform powerful breathing exercises before taking a cold shower.

A big believer in the regenerative properties of cold showers, Kim loves them. He claims that the cold impacts the nervous system positively by affecting the Vagus nerve that regulates every aspect of your nervous system.

Cold showers, he says, help build a strong immune system, and he proved that point by taking a medical test in 2014 to prove its healing power after injecting himself with the pathogen responsible for cholera. Through his breathing techniques, he proceeded to defeat the infection. A few days later, he tested negative for the disease without experiencing any negative effects from the pathogen.

Fasting is also something that Wim enjoys. Breakfast is rarely eaten by him, as he fasts throughout the day. Once he has finished his morning routine, Wim will either teach students or check in on his business, “Inner Fire”. He consumes coffee to prolong his fasting period. His afternoon is consumed with answering emails and questions from his students before reconnecting with nature.


He likes spending his afternoons in the garden, which is something he has mentioned a lot. His goal during the day is to keep stress as low as possible, especially during the summer when he spends as much time in his garden as he can. The man is planning to spend his afternoon talking to his plants, drinking green tea, and spending time in the garden. In addition to the greenhouse, he grows seasonal plants and vegetables.

The afternoon might also be a good time for Wim to take an ice bath to exhaust the stress from his body. The afternoon is generally when he teaches classes of the Wim Hof Method if he has students. A river is just a few yards away from where Wim lives, and he enjoys taking ice baths there in the wintertime. Taking a bath in ice water, he says, allows him to experience nature and God more deeply.

Students are often able to experience their first ice baths along this river because according to him, nature helps them better endure their first ice bath when they are in touch with nature during the activity.


Having spent the day relaxing in the garden, Wim decides it is time to head indoors before it gets dark. As a family, he plans to prepare his evening meal with his wife. In addition to being vegetarians, Wim only eats a meal a day and prefers to remain fasted for at least 16 hours every day. Usually, his food consists of clean, simple things like vegetable soup or pasta after 6 pm. The green tea he drinks during the day is his favorite. The occasional cold beer is still consumed by him at night, of course.

In the evenings, he spends time stretching, reading, and chatting with his wife. Occasionally, he might answer an email or do some work, but most of the time he enjoys not staring at screens while driving. Around 10 pm, he goes to bed, and, before sleeping, he meditates on his day and visualizes what will happen the next morning.

That was all about the daily routine that Wim Hof follows. In the next section, we will discuss his workout routine and the kinds of methods he uses for shaping and sculpting his body. Take a read ahead.

Wim Hof Workout Routine

WHM speeds up training recovery, muscle tissue repair, and reduces muscle soreness, so it’s a great addition to your workout routine. As well as reducing inflammation, it has also been proven to lighten the impact of poor diet and bad food intake. In addition to curing depression, cultivating a strong mindset, improving sleep, and reducing stress, practitioners of the WHM have also reported benefits. In addition, since the WHM is often associated with cold therapies such as cold showers and ice baths, many people who practice the method have also reported better resistance to cold temperatures.

1. Stretching and Fitness

He incorporates yoga moves into his workout routine and performs forward and backbends, child’s pose, planks, and bicycle crunches. Taking time to stretch also strengthens the connection between mind and body, which Hof greatly encourages. A person’s daily experiences can have a big impact on their mental health, so minor issues can eventually pile up and cause bigger problems in the future if ignored.

2. Power Breathing

He can withstand freezing temperatures because he follows a breathing exercise routine, which allows him to maintain a natural body temperature. It involves holding your breath for extended periods of time, along with alternating with deep and exaggerated inhalations in rapid succession. The detailed description of this practice in later sections is clear evidence that Hof has these practices nailed.

3. Cold Shower

Cold showers and ice baths have been found to have several stimulating effects. There are both physical and psychological benefits associated with exercising, such as boosting immunity, reducing acne, and increasing blood circulation. Tolerating cold water poses the greatest challenge due to psychological barriers, suggests Hof. Therefore, taking cold showers daily can fortify one’s mental strength, increase the body’s temperature, and increase perseverance, willpower, and tenacity.

4. Meditation

There is no distinction between mind and body. When it comes to skinny dipping at subzero temperatures, this statement is particularly true. His breath routine is another factor that allowed him to achieve such great feats. Hof uses meditation techniques as part of his breathing routine. Hof uses his mental energy stores when meditating to override his body’s initial shock to cold water temperatures while he is in the pool. His physical limitations such as hypothermia or frostbite can be overcome for many hours since he has this technique.

Wim Hof’s Breathing Exercise:

As soon as Hof wakes up, he looks for a quiet place to sit or lay down. The place should be free of distractions and as quiet as possible so that he can perform his exercises comfortably. To follow these four steps, he follows these steps:

Step 1: Power Breaths

In this exercise, Hof begins by taking 30-40 breaths (inhaling and exhaling). Make sure he breathes slowly and steadily, without increasing or decreasing his shallowness. As you are performing power breaths, visualize yourself as a balloon being inflated and that fresh oxygen is being pumped into your body and is concentrated. There is no reason to worry if you feel tingly or lightheaded when going through this process.

Step 2: Hold Your Breath

The first step in this process includes emptying Hof’s lungs and holding his breath as long as he can. A stopwatch is being used to measure how long he can hold his breath and whether he is improving. Taking this step means not focusing too much on time and not feeling anxious if your time doesn’t increase quickly.

Step 3: Breathe In

As soon as Hof feels a gasp reflex, he holds his breath for about ten seconds and then breathes in for a short time. In the next step, he holds his breath for around 10-15 seconds. Steps 1-4 are usually repeated four to six times.

Step 4: Meditate

He immediately meditates for no less than five minutes after he has completed all the rounds of power breathing. I would recommend closing your eyes and focusing on your breathing here. You should try to block out distracting sounds and thoughts from the surrounding area.

As Wim Hof mentioned, this will initially be challenging, but it will get easier with practice. Through practicing his breathing and meditation techniques, the doctor believes he can help prevent further diseases. The benefits of using it include improved quality of life, such as better sleep at night.

Wim Hof Method: How to Prepare

As part of the Wim Hof Method, you should always listen to your body and never force yourself. Throughout the application of the method, the theme of “never forcing” recurs. To reap the most benefits from the breathing exercises, Hof suggests practicing them on an empty stomach. As long as the coffee was cool, I’d sometimes do it immediately after making it. This served two purposes at once by allowing it to cool before drinking it.

The exercise should be done when you feel comfortable. Hof recommends that you lie on your couch or bed when reading or watching TV. In those situations where fainting could pose a danger, such as when doing the breathing exercises while underwater, in the bath, or while driving, he warns against doing the exercises. Before you begin, determine what your intention is, and then move forward from there. It is recommended that, if you have any special circumstances, you consult first with your doctor.

What to Expect When Practicing the Wim Hof Method

While the breathing exercises of the Wim Hof Method may sound intimidating, they are actually quick and straightforward. If possible, schedule 10 to 15 minutes for this exercise so you can focus your whole attention on it. You begin your breathing exercises once you have positioned yourself comfortably. You will begin by focusing your attention on your breathing. You’ll begin by breathing consciously from your belly and will make sure to inhale deeper each time until your lungs become full.

When I breathe, I do it in a circular pattern, just like I might during meditation. Although Hof recommends breathing slowly, I found that the pace suggested (in his app and demonstration videos) is actually much faster than what I would normally breathe. It is highly recommended to download the app or watch the videos on his site before practicing. You need to exhale effortlessly, not forcefully-you are just trying to let go of the air. I had a difficult time following the breathing exercise at first, but after watching videos of Hof himself perform the exercise, I was able to visualize and understand the technique.

Three to forty breaths are required to complete these rounds. The first few times, I felt lightheaded so I began by taking 30 deep breaths and then worked up. Even so, these times varied from time to time and as Hof recommends, I stopped as soon as I felt lightheaded and had the urge to stop. Immediately after your last exhale, hold your breath as long as you can. When I first did it, I thought it would take me only 20 seconds to finish. Hof said it is not unusual to reach between one and three minutes. I thought that was quite an outlandish statement. It took me just over a minute and twenty seconds to finish. The app will keep track of how long you keep the app and show you your retention time. The numbers are impressive, but we ought to remember Hof’s point that this isn’t a competition. Despite my efforts to increase my retention time and with more practice I did see improvement there were times when I simply could not hold it for as long, and that was okay too. To practice yoga properly, you have to listen to your body.

Inhale deeply and hold your breath for 15 seconds after feeling the urge to breathe. After you have exhaled, you start breathing again and continue for 30 to 40 breaths. Count to three or four after each repetition.

Wim Hof’s Faster Workout Recovery

Your body will require a sufficient amount of time to recover from every exercise, regardless of whether it is weight training or cardio. Muscle tissues are damaged during exercises, and energy stores are depleted. So that your body can fully recover from the intensive training you did during the day, you should rest it.

The following are the principles that helped Wim Hof recover quickly from heavy workouts:

Increase the amount of sleep you get. A workout induces specific hormones in your body that assist in your recovery during sleep. During REM sleep, testosterone levels increase and the pituitary gland increases its production of HGH. Take proper sleep hygiene precautions and get sufficient sleep.

Eat properly to stay healthy. Normally what your body needs after an intense workout is enough protein to repair muscle tissue. As with carbohydrates, a sufficient supply is crucial for restoring your body’s energy supplies. Your speedy recovery will be guaranteed if you keep an eating regimen that contains all the necessary carbs and proteins.

Don’t forget to keep hydrated. To recover properly from workouts, you have to drink enough water, which is the one that supports your metabolism. By staying hydrated, you help to promote the dispersal of all nutrients throughout your entire body.

What WHM benefits can I expect?

Both physical and mental benefits can be obtained through Wim Hof Method. There are several benefits associated with WHM and they can completely revolutionize the way you live and improve your mental and physical health. Here are some of the features that WHM can give you:-

  • You can boost your immune system by doing this. To protect our bodies from different types of diseases, our immune system is responsible. In a sense, it serves as a defense mechanism for our bodies. It has been found in numerous studies that practicing WAHM can strengthen your immune system.
  • Improved sleep. The current situation may be causing people to experience trouble falling asleep. During the past few years, the number of insomnia cases has increased substantially. Our overall mental and physical performance is adversely affected when we are deprived of sleep. Many people have claimed that practicing the Wim Hof Method has improved their sleep quality.
  • Improved performance on the athletic field. You may be surprised to hear that both amateur and professional athletes all over the world incorporate the Wim Hof Method into their exercise routines to boost their overall athletic performance. The muscular endurance and cardiovascular health of these individuals have increased significantly. Additionally, there is a reduction in muscle soreness and inflammation, which results in faster workout recovery after the Wim Hof Method.
  • Your energy levels will be boosted. We live in a world where stress is inseparable from our everyday lives. In times of stress, a person’s mental and physical energy levels decrease. The practice of WHM, on the other hand, has shown significant results in terms of reducing stress levels on the one hand and boosting the energy levels on the other.
  • Strengthened willpower. Willpower has a major role to play in making us do the things we are usually incompetent at. A greater sense of willpower allows us to make better decisions and live a more fulfilled life. With conscious breathing and cold therapy, the Wim Hof Method helps practitioners to strengthen their willpower, which further improves their quality of life.
  • Developing a better mind-body connection. The moment a person’s mind and body come into sync, he/she starts enjoying life like never before. It brings a better sense of mind-body connection when you practice the Wim Hof Method. A mindfulness program includes exercises such as breathing exercises, exposure to cold, and meditation to facilitate a stronger connection between body and mind.
  • Happiness is increased. Having a happy life is what we all strive for, right? The element of stress in our lives obstructs our path to happiness, however. Wim Hof Method activities are designed to improve your mental health which plays a direct role in increasing your happiness level.

That was all about the workout routine that Wim Hof follows in his plan. Below is a list of tips and tricks that he gives out to his fans and followers too. Thus, take a look ahead.

Wim Hof Workout Tips and Tricks

In this section, we will discuss the workout tips and tricks that Wim Hof shares with his followers who pursue his goals and dreams. He has some really helpful aid and the reasons behind them too. Take a look ahead:

Stretch as soon as you awaken

Reach for the sky while standing on your toes, then stretch your back and your toes. You have three seconds to hold it. Repetition of this sequence is recommended.

When you breathe powerfully

Slowly and steadily breathe for thirty to forty seconds, neither shallow nor deep. Continue by holding your breath for ten counts after your exhalation, and then take another breath and hold it for 10 counts. After repeating this four times, take at least five minutes to meditate.

Taking a cold shower

It might seem unnecessary, but the cold shower is a core element of the Wim Hof Method. In case you don’t have much time, you can combine power breathing with getting in the shower.

How to Boost Energy Levels Naturally:

Taking care of your underlying causes can help raise your energy level when you are feeling low. Boosting your energy naturally can be achieved through several methods depending on its cause.

Your body is dehydrated. Having only a small amount of water for long periods of time makes a person tired twice as much as properly hydrated people. It’s important to drink plenty of water throughout the day to remain hydrated.

There is something wrong with your diet. Your body will thank you for eating right by giving you more energy. Eat whole, unprocessed foods as much as possible and avoid processed and high-sugar foods. Keeping your energy level high will prevent energy dips in the future.

There is always stress in your life. Your body will respond to stress by going into a state of fight or flight. The process consumes a large amount of energy. In addition, stress hormones can cause your body’s rhythm to become out of balance and hurt your sleep. Chronic stress can, therefore, contribute to low energy levels. To avoid the negative consequences of stress, proper stress management is necessary.

Sleeping too little isn’t good for you. The average person does not get the recommended 7 to 9 hours of sleep per day. The opposite is also true, more sleep does not always improve your energy levels. A constantly interrupted sleep cycle can leave you with a feeling of being more tired compared to before you went to sleep. Sleeping better with a healthy diet and little stress may make a huge difference in your quality of sleep.

Your exercise routine is nonexistent. In the modern world, many people lead sedentary lives. When we are at home, we sit on the couch. We sit at work, we sit in traffic. The results of the research prove that people who get 75 to 150 minutes of exercise per week are more energetic than those who do not. It is advisable to train but not overdo it. Overtraining can negatively affect your energy balance.

Those were all the helpful pointers that Wim Hof gives to his followers. In the next section, we will talk about the diet plan that he gives out which, honestly speaking, might be quite difficult for many people. However, there are some amazing tips that he offers along with it. The benefits that he has by following it might be becoming motivational for you. So read ahead.

Wim Hof Diet Plan

Our health is greatly influenced by what type of diet is provided to our body, that is, you must consider how many calories you consume in a day and many other factors, such as, What should we eat? To live a healthy life, you must realize that eating right and sleeping well are the two most important things you can do.

Around 6 p.m., he takes his meal, which is vegetarian. Besides that, he always sticks to a diet low in calories. He also enjoys taking a beer with him to make the evening more enjoyable. It’s not true what they say about him. The food and pharmaceutical industries are allegedly taking advantage of consumers, he observes. The following is an example of Wim Hof’s diet.

While awake, he eats only nuts and fruit as snacks along with water, green tea, and coffee throughout the day. In addition to drinking beer, sometimes he spends the evenings with him as well. Dieting does not require you to increase calories. Hof is basically eating low-calorie foods and doing intermittent fasting.

Estimated Macros

  • Low Protein 10%
  • Low-Medium Fat 20%
  • High Carb 70%


  • Vegetable soup or Pasta
  • Fresh Veggies


  • Green tea, coffee, and water
  • Snacks or fruit and nuts

What Foods He Eats

  • Fresh Vegetables
  • Fruit
  • Nuts
  • Pasta
  • Green Tea
  • Coffee
  • Water
  • Beer

What Foods To Avoid

  • Meat, Specially Treated With Hormones and/or Antibiotics
  • Sugar
  • Refined Foods
  • Processed Foods
  • Genetically-modified foods (GMOs)
  • Hydrogenated Fats
  • Artificial Ingredients

Observe Hof’s eating habits in the evening. He only eats one full meal. Sometimes he eats or drinks snacks during rest hours, and sometimes he fasts for between 16 and 18 hours. He has this so-called superpower that allows him to endure any temperature or urge, regardless of temperature or environment.

In regards to his diet and fitness routine, he ensures that he maintains them with care. Throughout the week, he followed his exercise routine without missing a beat. Using your mind is the key to everything. As he said, “anything is possible if you know how to use it.” In terms of supplements, Hof does not use any because he does not support supplement usage.

Wim Hof Diet Tips

In this section, the Iceman shares some diet tips that he usually adds to his diet. He also gives out some serious motivational tips which might encourage people to follow his path and reap the benefits that he has to offer. Take a read ahead:

It’s not as bad as it seems

Hof thinks that food and drug companies are taking advantage of people and that we should regain control of our health by taking control of our bodies.

Fasting is important; don’t break it

On average, Hof eats only one meal per day, in the evening, and fasts for 16 hours or more each day.

Embrace the lifestyle of a hunter-gatherer by munching like one

As the day progresses, Hof nibbles on fruit and nuts.

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