Wim Hof’s Diet Plan & workout routine❤️

“Iceman” Wim Hof is an extreme sportsman from Holland. He is known for his capacity to withstand temperatures below zero through his brain to regulate his body’s temperature, as explained in his book “Becoming the Iceman.’ He holds 20 Guinness World Records for withstanding extreme temperatures.

He completed a half-marathon over the Arctic circle barefoot, and another in the Namib desert, without water. He could climb Mount Kilimanjaro wearing only shorts and shoes and tried to climb Everest in the same way (he was forced to quit at 22,000 feet due to an injury to his foot).

He invented an approach called the Wim Hof Method of breathing that is inspired by Tibetan Tum-mo meditation (excluding the spiritual aspects).

He established an organization known as Innerfire to help others learn his methods for managing the autonomic nervous and immune systems, which has been proved in research studies.

Wim Hof Diet Plan

Wim Hof Diet Plan & workout

Wim Hof only eats once daily, and then the clock strikes at six pm. The main course would consist of pasta and vegetable soup.

In the morning, the man eats typical fresh fruits and nuts. It is worth noting that he may indulge with a drink after his sole meal at around six at night. The dinner that follows is low in calories.

Wim Hof’s diet program has the lowest protein content of 10%, low-medium fat at 20 per cent, and the remainder are carbohydrates with 70 70%.

Win Hof wasn’t a natural vegan but stopped eating non-vegetarian food at 20 old. Since then, he’s been eating a daily full-meal diet. He indulges in snacks and eats a handful of nuts whenever the mood strikes him. His fasting at times can last for up to up to 16 hours.

Wim Hof Meal Plan

Dinner at 6 pm Pasta / Vegetable Soup/ Beer(occasionally)
Intermittent Fasting Up to 16 hours a day
Lunch/Tea Snacks/ Fresh Fruits/Nuts/Coffee/Green Tea

What does Wim Hof eat ?

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

What food does Wim Hof Avoid ?

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

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Wim Hof does not believe in consuming supplements, as he has banned consuming processed foods since they contain chemicals.

Wim Hof Workout Routine

WHM improves training recovery, muscle tissue repair, and muscle soreness, making it an excellent addition to your workout routine. It has also been shown to mitigate the effects of poor diet and food intake, as well as reduce inflammation.

Practitioners of the WHM have reported benefits in addition to curing depression, cultivating a strong mindset, improving sleep, and reducing stress. Furthermore, because the WHM is frequently associated with cold therapies such as cold showers and ice baths, many people who use it have reported improved resistance to cold temperatures.

Wim Hof Stats

Height 6’2”
Born 20 April 1959
Weight 72 Kg
Age 62 years

I’m sure you’re all wondering how an extreme athlete works out:


Hof stretches his back and tensely grips his toes. He then stands on his toes and reaches the sky, holding for three seconds before repeating the process twice.


He then takes a slow, steady 30-40 breath. He then held a count of 10 while exhaling and taking a breath and then held a count of 10 again. He goes through it four times and meditates for at least five minutes.


Taking a cold shower is the most important part of his workout routine. When he is pressed for time, he will sometimes combine power breathing with showering. If you want to use the Wim Hof method, never skip this step.

Wim Hof’s Breathing Exercise

Step 1: Power Breaths

Hof begins his exercise with 30-40 breaths (inhale and exhale). It must be slow and steady, with neither deep nor shallow breathing. When performing power breaths, imagine yourself blowing up a balloon and picturing your body being concentrated with fresh oxygen.

It is normal to feel tingly or lightheaded during this process.

Step 2: Hold Your Breath

Hof then empties his lungs and holds his breath for as long as he can after completing the first step. He’s using a stopwatch to see how long he can hold his breath and how much he’s improved over time. If you’re in this stage, don’t worry about time too much or become anxious if it doesn’t increase quickly.

Step 3: Breathe In

Hof inhales for about 10 seconds after holding his breath until he feels a gasp reflex. He then holds his breath for approximately 10-15 seconds. He usually goes through this step 1-4 times.

Step 4: Meditate

He immediately meditates for at least 5 minutes after completing all of the rounds of power breathing. It is best to close your eyes and concentrate on your breathing at this point. Make every effort to block out any distracting thoughts or sounds.

Final word

Becoming an Iceman cannot be achieved overnight. Even Wim Hof himself went through many struggles and difficulties to get the perfect mindset he has today.

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FAQs For Wim Hof’s Diet Plan & workout routine

What does Wim Hof do for exercise?

The Wim Hof Method is a powerful and time-tested method used by thousands of people all over the world. Wim’s method combines breathing exercises, cold therapy, and commitment to providing you with all of the tools you need to take control of your own body.

What is Wim Hof routine?

He’ll spend the afternoon talking to his plants, sipping a green tea, and meditating among the foliage. In addition, he has a greenhouse where he grows seasonal plants and vegetables. Wim might also take an ice bath in the afternoon to help relieve stress.

What time of day is best for Wim Hof breathing?

We recommend practising right after waking up or before a meal when your stomach is empty. It should be noted that WHM breathing can impair motor control and, in rare cases, cause loss of consciousness. Before using the techniques, always sit or lie down.

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Disclaimer: We gather actual information from sources such as on-site visits, and phone interviews. The information reported on this webpage derives from one or more of those sources.

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