wim
hof

wim’s day.

• With the sun
  Wakes with the light, no alarm

  “I usually wake up with the sun. No alarm, no wearable. Just nature.”

  sleeplight
• First thing
  A full breathing session

  deep, rhythmic breathing, then holds after the exhale: “I can go minutes without breathing after exhalation.”

  focusenergy
• After breathing
  Coffee

  “From there, I usually make a coffee and move into my physical routine.”

  energy
• ~5 am when it’s cold
  Into a lake or his ice bath

  in the Netherlands or anywhere cold he’s outside in the dark at 5am, in a lake or his ice bath. Sometimes he swims across the lake in midwinter.

  cold & heatrecovery
• After the cold
  Dumbbells in the garden

  he’s trained this way for decades, then stretches: “I’m 66 and still flexible enough to do the splits.”

  fitness
• Morning
  Set an intention

  “Today I will live to the fullest. I will be strong, happy and healthy, no matter what comes.”

  focus

• 4–5 pm
  One meal a day

  no breakfast; one meal around 4 or 5pm, of real food with nothing artificial. He fasts longer when he needs a reset.

  nutrition

• Evenings
  Make music

  piano, guitar, flute or percussion to decompress.

  focus

• Bedtime
  Cold shower or breathing if sleep won’t come

  most nights he falls asleep naturally. He avoids phones and screens, and uses no trackers or sleep apps.

  sleepcold & heat