Wim Hof
Wim Hof, often called “The Iceman,” is a Dutch extreme athlete known for his ability to withstand extreme cold. He developed the Wim Hof Method, which combines breathing exercises, cold exposure (such as ice baths), and meditation to enhance physical and mental resilience. Hof claims that his method can improve immune function, reduce stress, boost energy, and increase overall well-being. He has set numerous world records for cold endurance, including swimming under ice and running barefoot in the snow. Hof believes deeply in the power of the mind to influence the body’s health and healing
Morning Routine
Wim’s Morning Schedule:
Deep Breathing Exercise (5-10 min)
• Explanation: Wim begins with a focused deep breathing exercise, typically involving rhythmic inhales and exhales. This technique helps oxygenate the body, clear the mind, and release any residual tension from sleep.
• Benefit: Deep breathing reduces stress levels, improves focus, and prepares the body and mind for the day. It also helps to eliminate toxins and balance the body’s energy.
Morning Exercise Routine (15-20 min)
• Explanation: Physical movement comes next, which may include bodyweight exercises like push-ups, squats, or stretches. This is a short but effective way to get the body moving and energized.
• Benefit: Exercise increases blood circulation, boosts metabolism, and releases endorphins, leading to an overall sense of well-being. It also helps to shake off any lingering lethargy from sleep.
Ice Bath (5-10 min)
• Explanation: Wim takes a cold plunge, emphasizing the benefits of exposure to cold temperatures. The ice bath stimulates the nervous system and activates the vagus nerve, which plays a key role in regulating internal body functions.
• Benefit: Cold exposure improves circulation, reduces inflammation, and enhances mental clarity. It also strengthens the immune system and helps the body manage stress more effectively.
Asana/Posture Routine (10 min)
• Explanation: Following the ice bath, Wim practices asanas or posture exercises that he designed to target specific areas of the body. These movements improve flexibility and energy flow.
• Benefit: Asanas help stretch and strengthen muscles, increase blood flow, and open up energy channels. They also contribute to better posture and promote a calm, mindful state.
Fasting:
• Explanation: Wim rarely eats breakfast and instead fasts through the day. This intermittent fasting allows his body to reset and focus energy on healing and regeneration rather than digestion.
• Benefit: Fasting promotes cellular repair, reduces inflammation, and can boost mental clarity. It also enhances metabolic health and encourages fat burning for energy.
Creative Time (Varied Time)
• Explanation: Wim makes time for creative expression, whether it’s through music, poetry, or other forms of art. This time is unstructured and allows him to follow his natural inspiration.
• Benefit: Engaging in creativity can reduce stress, promote emotional healing, and provide an outlet for self-expression. It fosters mental flexibility and helps Wim stay connected to his inner self.
Helping Others (Varied Time)
• Explanation: A significant part of Wim’s day involves interacting with others, helping them heal emotionally and physically. These interactions are meaningful, not only for the individuals he assists but also for him.
• Benefit: Supporting others in their healing promotes a deep sense of purpose, connection, and fulfillment. It also reinforces Wim’s personal sense of well-being and creates a positive feedback loop of mutual benefit.
Gratitude Practice:
• Explanation: Wim ends his morning by reflecting on the things he’s grateful for, especially the people he helps. He recognizes that their healing is also his success and sees it as a shared journey.
• Benefit: Practicing gratitude shifts the mindset to focus on positivity and abundance, which increases emotional resilience and overall happiness. It creates a sense of fulfillment and strengthens emotional connections.
Lunch Routine
Spending Time in the Garden (Varied Time)
• Explanation: Wim spends a significant part of his afternoon outdoors, tending to his garden. He believes in maintaining a deep connection with nature and often talks about his relationship with the plants and trees around him.
• Benefit: Spending time in nature has been shown to reduce stress, improve mood, and boost mental clarity. The act of gardening also provides light physical exercise, fresh air, and a peaceful environment that promotes relaxation and mindfulness.
Talking to Plants & Sipping Green Tea (Varied Time)
• Explanation: While in his garden, Wim engages in the meditative practice of talking to his plants and sipping green tea.
• Benefit: Green tea is rich in antioxidants and promotes relaxation without the jitteriness of other caffeinated drinks. Talking to plants and connecting with nature can foster a sense of harmony, reduce anxiety, and enhance the feeling of being present in the moment.
Meditation Among the Greenery (Varied Time)
• Explanation: Wim spends time meditating in his garden, allowing himself to be surrounded by nature’s calm and tranquility.
• Benefit: Meditation amidst greenery can significantly lower stress levels, improve focus, and enhance emotional well-being. It also encourages mindfulness and helps Wim stay grounded.
Greenhouse Work (Varied Time)
• Explanation: Wim has a greenhouse where he grows seasonal plants and vegetables. He enjoys nurturing the plants through their growth cycles.
• Benefit: Gardening in the greenhouse provides the opportunity to grow healthy, organic food while also enjoying the therapeutic act of caring for living things. This helps Wim stay connected to nature’s rhythm and benefit from fresh, home-grown produce.
Optional Ice Bath (5-10 min)
• Explanation: Occasionally, Wim takes an afternoon ice bath, especially if he feels the need to relieve any lingering stress. Sometimes, he uses the nearby river in the wintertime for an outdoor ice bath.
• Benefit: Ice baths reduce stress by decreasing inflammation, resetting the nervous system, and helping the body relax. Wim believes that being close to nature, especially in the river, heightens the experience and deepens his connection to both nature and God.
Teaching Classes (Varied Time)
• Explanation: If he has students, Wim uses the afternoon to teach the Wim Hof Method, often guiding them through their first ice bath in the river to help them feel connected to nature during the experience.
• Benefit: Teaching others helps Wim share his knowledge and techniques for breathing, cold exposure, and mindset training. For his students, the river bath experience can enhance their endurance, mindfulness, and stress resilience.
Dinner Routine
Winding Down Indoors Before Dark
• Explanation: After spending the day in his garden or teaching, Wim retreats indoors as the evening sets in, allowing for a calm transition before bedtime.
• Benefit: Creating a clear distinction between day and night helps regulate the body’s circadian rhythm, promoting better sleep quality. The evening wind-down prepares both the body and mind for restful sleep.
Night Walks with His Son (Occasional)
• Explanation: Some evenings, Wim enjoys walking through the garden at night with his son, taking in the peacefulness of the surroundings.
• Benefit: Evening walks, especially with family, provide a great opportunity to reflect on the day, connect with loved ones, and unwind in a gentle, peaceful way.
Effortless Sleep & Regeneration
• Explanation: After spending the day engaging in calming activities and giving his best to his work and students, Wim finds that sleep comes naturally and effortlessly.
• Benefit: Wim views sleep as a vital process of restoration and reparation. Deep, regenerative sleep helps him recharge, repair his body, and prepare for the next day. Good sleep hygiene also enhances his mental clarity, emotional balance, and physical energy.
Reading Routine
Books on Dr. Attia’s bedside table:
1- Historical Nonfiction:
2- Self-Improvement:The Four Agreements by Don Miguel Ruiz
1) Historical Nonfiction:
Red Notice by Bill Browder.
“I’m always reading about something that happened. Reading about remarkable events, things that we can’t really fathom could happen until they do, is a constant reminder to think outside my comfort zone and contemplate possibilities that many might dismiss as impossible. The current book I’m reading is Red Notice by Bill Browder.”
2) Self-Improvement:
“I’m usually reading something to make me better. The current book is The Four Agreements by Don Miguel Ruiz. I’m wired in such a way that I can’t help but try to know more each day. I’m always working on how to efficiently and effectively share knowledge and its limitations, and the books in this category help sharpen the saw."
Sleep Routine
Dr. Peter Attia has developed a supplement cocktail to enhance sleep quality. However, he does not take all of these supplements every night, except for magnesium. He customizes his intake based on his specific sleep needs each night.
Daily supplements:
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Glycine – 2 grams prior to sleep
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Ashwagandha – 600 mg prior to sleep
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Magnesium L-Threonate – 2 capsules prior to sleep
Magnesium aids in quicker sleep onset by activating calming neurotransmitters in the mind and body. It not only facilitates faster sleep but also promotes deep and restful sleep by acting on the central nervous system.
Dr. Attia suggests taking Magnesium L-Threonate as a supplement to enhance sleep. L-Threonate acts as a magnesium transporter, aiding its absorption by crossing the blood-brain barrier.
Occasional supplements to sleep early
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Melatonin – 2 to 5 mg
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Phosphatidylserine 600 mg
“I keep a few sleep aids by my bed to use when needed. I occasionally take phosphatidylserine, to lower adrenal output and to supply some of the commonly deficient nutrients associated with sleep.”
Scientific research has demonstrated the effectiveness of phosphatidylserine in reducing cortisol levels. If you encounter difficulty in managing stress before bedtime, incorporating a phosphatidylserine supplement could be beneficial.
Sleep
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Dr. Attia prioritizes 8 hours of sleep each night for optimal well-being.
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His effective sleep routine involves targeted supplements and sleep protocols.
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He utilizes the OOLER Sleep System(Alternative) and uses Gunnar Blue-Light Blocking Glasses to enhance sleep quality.
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Dr. Attia relies on the Alaska Bear Sleep Mask for complete darkness during sleep.
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Hydration is key, and Dr. Attia recommends a Hydro Flask bottle by his side.
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To track and improve sleep, he suggests using the Oura Ring.
Dr. Attia's Gunnar Blue-Light Blocking Glass
“Something else I read this month pertains to my obsession with stressing the importance of slow wave sleep (SWS) in our patients…and we’re constantly looking for ways to improve it. Here’s some evidence that the efforts, such as blue light reduction before bed: I use a pair of computer glasses from Gunnars, are worth it.”
Dr. Attia on OOLER Sleep System
“Indeed, I am a big fan and now own 3 to be sure I can have a cool sleep almost every night. Game Changer in NYC where it's hard to control room temperature in the old buildings.”
With the OOLER Sleep system, you can ensure precise temperature control for your mattress throughout the night, regardless of any fluctuations in the room temperature.
Dr. Attia on Alaska Bear Sleep Mask
“Incredible darkness in the actual room at night or using, I use this thing called the Alaska Bear Eye Shade. It’s like you can buy it on Amazon. It’s like this little silky Alaska Bear. It’s the stupidest name ever. I don’t know why. I love it though. I have 20 Alaska Bears because I have them everywhere, so I’m never without one.”
Dr. Attia on ChiliPad Cube
“While the ChiliPad Cube itself may not be on my bedside table, the unit that attaches to the pad is on the table, and together all this gear allows me to regulate the surface temperature of my mattress. I keep it at about 56 to 60 degrees Fahrenheit. The lowering of our body temperatures at night is a cue for our brains that it’s time to go to sleep and increases the proportion of time we’re in delta-wave (translation: deep) sleep.”
Dr. Attia on Hydro Flask bottle
“I like to keep water by my side, in a Hydro Flask bottle, for replenishment and to wash down the occasional supplements before bed.”
A Hydro Flask will help keep the water cool all night long.
Dr. Attia on Dexcom G5 Mobile CGM System
“My phone is nearby, but not visible, to sync with the Dexcom G5 Mobile CGM System. This device continuously monitors my blood glucose and provides streaming feedback on my health interventions.”
Dr. Attia on Sleep Tech - Oura Ring
“Quality of sleep may be just as important as quantity, and the Oura Ring claims it can tell you how much deep sleep, REM sleep, and light sleep you’re getting, along with a bunch of other variables and data points, like how much time you’re awake, heart rate variability, body temperature, pulse, and more.”