The Iceman Returns: Wim Hof On Climbing Frigid Mountains In Underwear, Eating Only Once A Day, Activating Hormones With Breathing & More.

Affiliate Disclosure

Biohacking, Podcast

Listen on:

Click here for the full written transcript of this podcast episode.

The Iceman is back.

Wim Hof is a Dutch world record holder, adventurer and daredevil, nicknamed “the Iceman” for his ability to withstand extreme cold.

He holds twenty world records – including a world record for longest ice bath, and has stayed immersed in ice for as long as 1 hour and 52 minutes and 42 seconds.

In 2007, Wim attempted, but failed (due to a foot injury), to climb Mount Everest wearing nothing but shorts.

Then, in 2009, he reached the top of Mount Kilimanjaro in his shorts within two days.

In 2009, Wim also completed a full marathon above the polar circle in Finland, in temperatures close to −20 °C (−4 °F) – dressed in nothing but shorts. He finished the marathon in 5 hours and 25 minutes.

In  2011, Hof also ran a full marathon in the Namib Desert without water. 

And in this most recent Vice video, Wim demonstrates how he can consciously alter his immune system activity using a combination of breathing and cold.

So how does the Iceman do it?

In my previous episode with Wim, “Conquer The Cold And Get Quantum Leaps In Performance In This Exclusive Interview With The Amazing Iceman Wim Hof“, you discovered many of his secrets, including:

-How Wim uses the science of breathing to control his body temperature and resistance to the cold…

-Wim’s breathing technique fully explained

-a recent study of the influence of concentration/meditation on autonomic nervous system activity and the innate immune response

-Wim’s book: “Becoming The Iceman“…

-Wim’s meditation technique…

-How Wi ran full marathon in the desert with no water…

-Whether cold thermogenesis give some kind of adaptation to perform better in heat…

-Why cold doesn’t really make you sick, and the true effects on the immune system…

-Why Wim took a group of thrombosis patients into the icy Sweden wilderness…

-How you can learn Wim’s secret techniques from the Iceman himself…

-And much more.

Now, in today’s audio episode, Wim and I delve into even more of his tips, tricks and biohacks to conquer the cold and get quantum leaps in performance, and you'll discover even more, including:

-How Wim got started with cold exposure…

-How Wim's breathing techniques can be used to withstand not just extremes of cold, but also extremes of heat and other forms of stress…

-Whether Wim gets cold skin burns…

-The details of Wim's groundbreaking new study “Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans“…

-What Wim thinks about popular cold thermogenesis gear, like ice vests and cooling pants…

-What kind of workouts Wim does, including extreme isometrics and cold yoga…

-Why Wim only eats once per day…

Resources from this episode:

Wim's complete training program “Wim Hof Method 10-week online course” to teach you his techniques.

-Study: Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans.

-Wim's “Inner Fire” App.

Do you have questions, comments or feedback about this episode with Iceman Wim Hof? Leave your thoughts below!

Ask Ben a Podcast Question

24 thoughts on “The Iceman Returns: Wim Hof On Climbing Frigid Mountains In Underwear, Eating Only Once A Day, Activating Hormones With Breathing & More.

  1. Melisa Yost says:

    I can’t believe it this guy did all this crazy things in the cold. Thanks, Ben for the great article!

  2. Stuart says:

    Is this podcast on iTunes? I can’t seem to find it.

    1. Hi Stuart. That podcast is no longer available on iTunes because iTunes only holds 100 podcasts at a time so older podcasts get removed. However, that podcast and every other podcast is available in the Ben Greenfield App and here on the website. You can download the free app here:

  3. Curtis W. Corley says:

    Does cold thermogenesis negate acclimatization to the heat. I live in Houston, TX and it is typically hot and humid. I started cold showers and wearing less clothing in the winter and I’m noticing the benefits. I’m wondering if the upcoming warmer temperatures are going to bother me more, less or the same. Thanks so much for the great information.

    1. It actually IMPROVES heat acclimation because it increases ability to move blood around the body!

  4. whitetony2010 says:

    Hi Ben, love the video. I had been looking at the WHM for sometime and your documentary helped me decide to do it, so thank you for that.

    I'm currently on the 10 week online programme and loving it!

    Quick question you could perhaps help me with; I have recently been diagnosed with early stage heart disease (alas I was a heavy smoker for many years but have quit now). I was reading about inverted yoga poses and heart trouble. I've done a bit of research online and it looks like I should be avoiding the headstands poses which are part of the programme. Is there anything else I should modify to allow for my condition?

    With thanks & respect


    1. THAT would be a question for Wim as part of your program with him. I would leave them a support ticket just to make sure as he is going to be a better judge than I on that…

  5. Monkey B0y says:

    This is so incredible. I'm starting taking cold shower for 4 days now and begin to eat once per day. I live in Vancouver, Canada. For the first time, I'm looking forward for the winter to come.

  6. Erwin Perez says:

    Hi Ben, I love your show. I have been vegan for 1.5 years and a runner for about 3 years. But just now I’m starting to “biohacking” my training with the information that you provide us. This podcast blows my mind, I went to the iceman website and saw his 10-weeks program for $199. I want to know if you think this is a good program for a newbie like me about biohacking and stuff like that, or do you think there is a better approach that will prepare me for taking this program in the future?

    1. I think it's worth it IF this is your specific area of interest. If you want a more BROAD approach, start with

      1. Erwin Perez says:

        Thank you, Ben. I will read your book.

  7. dcortz says:

    Can you clarify whether you think there are potentially any dangers of Wim's method? At this point, there is no doubt that it works. But I am concerned about the oxygen effects on the brain and the huge increase in adrenaline and rise in cortisol and what this would do to the adrenal system, especially for a person with adrenal issues.

    Any thoughts? You didn't really talk about that in the podcast.

    1. Great question! I'm sure others are thinking the same, so this would be great for the podcast. Can you ask your question via audio by going to:


      P.S. It may be up to 4 weeks before your question is on a podcast, so if you want immediate assistance you can get a private phone consult with me at

      1. C says:

        I too would like to know the answer to this question! (About potential adrenal effects) was it ever answered?

        1. Can you call that part of the question in? We answered the first part on the podcast but not the second. Go to and keep it under 45 seconds if you can!

  8. Daniel says:

    Hi Ben, where can I find the study you talk in this podcast ( and a previous one ) regarding Wim Hofs eating only one meal a day of fruit and vegetables and his great energy levels, I loved listening to this one, especially as you are so enthusiastic. Best Wishes.

    1. It's not really a study so much as a way of eating. it is called "The Warrior Diet". should be:

  9. Chris Long says:

    Hi Ben love your show. What do you think about this article on GMO’s? I’m thinking he makes some good points and might even have considered things you don’t .

    1. This is by far the most balanced look at GMO's I've read.…

  10. Dan says:

    Ben –

    Concerning health and performance which would be more beneficial?

    A contrasting hot cold shower for 5 minutes or just a straight cold for 5-10 minutes?

    Thanks and great pod cast.

    1. Hot cold contrast. More nitric oxide released.

      1. Dan says:

        Thank you Ben

Leave a Reply

Your email address will not be published. Required fields are marked *