Wim Hof

6 habits
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Dutch extreme athlete known as The Iceman, holder of multiple cold-endurance world records and creator of the Wim Hof Method. His days are built around the two pillars he teaches: cycles of deep rhythmic breathing done first thing on an empty stomach, and deliberate daily cold exposure, plus the yoga and mobility practice that underpins his records.

Morning

Breathwork (30 breaths)

Does rounds of thirty deep breaths with retentions first thing, on an empty stomach.

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Cold plunge

Takes deliberate cold exposure every day, an ice bath or a long cold shower.

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Morning stretching and yoga

Moves through yoga-style mobility and stretching to stay supple.

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Daytime

Training in nature

Trains outdoors, climbing, hiking or swimming in cold water.

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Evening

One meal in the evening

Has said he eats his single main meal after the day's work is done.

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Nighttime

Consistent sleep

Keeps a steady sleep rhythm to recover from cold and training stress.

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Routines similar to Wim Hof's

Gary BreckaHuman biologist, co-founder of 10X Health and host of The Ultimate Human. A former mortality-risk analyst, he built his method around gene testing and fixing nutrient deficiencies, methylation first, plus morning sunlight, breathwork, cold and hydrogen water; he discusses peptide therapies openly on his podcast. Dana White publicly credits Brecka's protocol with transforming his health.
Joe RoganPodcaster, comedian and UFC commentator whose regimen mixes hard training, jiu-jitsu, kettlebells, running, with aggressive recovery: sauna, cold plunge, and float tanks. He has spoken openly on The Joe Rogan Experience about using testosterone replacement, growth-hormone and peptide-based recovery therapies alongside a meat-forward diet and a disciplined supplement stack.
Dana WhiteUFC President and CEO who publicly overhauled his health after human biologist Gary Brecka told him, from bloodwork alone, that he had about a decade to live. White credits the data-driven protocol, including an 86-hour water fast he described publicly, cleaned-up eating, daily training and cold/heat exposure, with dramatic weight loss and reversing multiple risk markers.
Kevin RoseTechnology investor and founder of Digg, Oak (meditation) and Zero (fasting), apps that grew out of his own practices. His documented routine pairs daily meditation with a consistent time-restricted eating window, cold plunges, sauna, and a near-ceremonial pour-over coffee ritual.
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These habits are compiled from public statements and are not medical advice or endorsed by Wim Hof. Consult a qualified professional before changing your routine, supplements, or therapies.