Wim Hof, "The Iceman" on Improving Performance | Extramilest

We can do so much more than we think. And with that also comes the performance. We are able to perform so much better if we are connected to the depth of the biochemistry. Breathing and believing makes you able to override our normal physiology. That is the power of our mind.

Hi guys, welcome to the Extra Mile Show.

My name is Floris Gierman, and today we're talking to the legendary Iceman Wim Hof. He has accomplished a number of extraordinary achievements, including 21 Guinness World Records. He has trained to control his breathing, his heart rate, and blood circulation, and he can withstand extreme cold and hot temperatures. A few of his achievements are: he has the world record of sitting in an ice bath for almost 2 hours. He's been able to swim underneath the ice for 216 feet. That's 66 meters, and he was able to climb the highest mountains in the world in nothing but shorts. So no shirt at all. He was also able to run a full marathon in the desert without drinking any water, and the list absolutely goes on. The part about Wim that I find most interesting is that he says that everyone can learn what he is able to do, and so he teaches the Wim Hof Method to people all over the world to control their bodies and to achieve extraordinary things. I've been using his approach with deep breathing, with cold showers, with ice baths, and also visualization for several years now and have noticed significant benefits. In today's episode, we're going to dive into many different topics: how athletes can improve their training and racing using the Wim Hof Method, how to overcome big challenges both physically and mentally, and how you can improve the connection between your body and your mind. Also, how to get blood flow to the deeper parts of your brain, and so much more. An important safety notice: the breathing exercise can have strong effects on your body and must be practiced as instructed. Always perform them in a safe environment, either sitting down or laying down. Never perform them while you're driving or when you're in the water or near the water. And the cold can also have very strong effects on your body, so make sure to ease into it. Don't ever force it. Without further ado, I'm very excited to introduce you to my fellow Dutchman, Wim Hof.

Hello, Wim, how are you?

Yeah, great. I feel good, confident. Tomorrow I'm off to America for the big tour.

Yes.

Yeah, it's all rolling.

That's good. Things are falling into place for you. I'm happy to see that. I've known about you for, for many, many years. I grew up in Holland myself, so I lived there for about 20 years. It was always fun to see you on national television. Wim Hof, the Iceman, breaking another world record. So I'm very happy that we finally get a chance to connect here.

So where are you calling from?

I'm from Deventer, so about an hour outside of Amsterdam.

Okay. Yeah, I live right now— this is a recording from Stroo.

From Stru, out of all places.

Yeah. Yeah, man. Putting Stru on the world map. That's good.

That's great. Awesome. Well, um, you have accomplished a lot of different things over the years, uh, and you have developed through a lot of self-experimentation, your Wim Hof method. What I think would be very beneficial for the audience here. I have an audience with a lot of different athletes. So endurance athletes, a lot of runners, um, bikers, swimmers from all over the world. Could you explain a little bit more about what the Wim Hof Method really is and how people can benefit from it?

Yes, I train big sports people, you know, athletes, both in judo, martial arts, tennis, anything. It is all about performance, how to enhance your performance while you think, or when you think, you have reached the best of yourself, you are at the ceiling of your performance abilities, you cannot go really for more. This is where I come in and tell you, you can build upon that a story, big story more, and that will show itself within a week, 10 days, after years of practice on top level— runners, people who are into muscle action like weightlifting or whatever, doesn't matter, it's all performance— if you are able to influence the muscle tissue, then your performance logically is able to be consciously enhanced in the moment when you go into performance using the breath. Yes?

Yes.

I go back again. I got a great natural key for all the people who are listening, but now I go first back. We got the key. And I will open up the safe which is within you. Anybody who is listening, you got a safe. We got the number how to get into the safe. Do I got your attention? Now let's go back. This method consists of 3 pillars: cold exposure, breathing techniques, Mindset. It has shown even in scientific area community, even in medical history, to be groundbreaking. We showed, for example, the autonomic nervous system, endocrine system, and innate immune system deeply can be influenced We showed that in comparative studies wherein I trained people in just a couple of days to learn to tap in deeply into the physiology unknown by scientists. So we changed the books, and that's what we did. That's the gravity. But now, how do we work, make that happen? Within a couple of days. Number 1: gradual expo— cold exposure. We consist by 3 times the length of the diameter of the world of vascular channeling, capillaries, arteries, and veins. Help the blood flow go through. They help the nutrients and the oxygen go through. That's what gradual, uh, cold exposure stimulates— the millions of primitive muscles within the vascular system.

But just to clarify over this, so this is by taking a cold shower or by swimming in cold water or by taking an ice bath, correct? Exposing to that, that all of a sudden all of these nerve endings and cells in your body get activated.

The nerve cells, the nerve endings and the cells are better served by all the millions of little muscles, primitive muscles in the vascular system. They help the blood flow go through, the nutrients, the oxygen, the minerals, it all gets better to the cells. That's one. Two. You exercise all these, the vascular tone of the arteries, veins, and capillaries, which is normally in chronic, in due time, killer number one in the West. We do fitness, but we forgot about the vascular fitness. The opening and closing, opening and closing of veins. It is done by little muscles and reflexes and you train them by gradual cold exposure to the best. So it's the way not only to train your vascular system, get the best of nutrients to the cell, plus the oxygen and the minerals, but in the end you relieve stress out of the body because 30 beats a minute your heart will pump less, will have need for less pumping because it is helped throughout the vascular system with this optimized muscle tone of the vascular system. You see, gradual cold exposure will make you able to not go shockingly into freezing water and this and that. Oh, look how tough I am. No, let the body talk to you. You feel how much you are able to get in more. What you get out of it is directly the energy boost. Why? Because the nutrients and the minerals and the oxygens get better into the cells, and we are just composed by cells. Gradually, cold exposure within 10 days If you begin with 30 seconds cold shower after a hot one and a warm one, whatever you want, then increase that to 3 minutes in, say, 10, 12 days, 2 weeks, then every time it's easier. Why? Because the muscle tone is remembering, memorizing, learning like any other muscle. When you do weightlifting, it begins little and it becomes more and more and more. Supercompensation. Supercompensation is it learns of the cold. Next time, it says in the cell, next time I will be better prepared. Yeah.

And that, that, that is true because the first few times, indeed, when I started taking cold showers, probably 2 years ago, it really was like you almost grasping for air. And at the beginning you're like this shock response to the body almost. And after a few days of like discomfort and slowly building up, you notice that adjustment in your body. And after I'd done it for probably a few months, it became a no-brainer. It's like every morning to start with a cold shower. And like you said, a cold shower a day keeps the doctor away, which I think it's, it's Hey, who let the dogs out?

That's me.

There you go.

Thing is, uh, uh, cold shower a day keeps the doctor away. Killer number one in the West is cardiovascular diseases related. We tackle it with this, with just this. It's logical because then the muscle tone will make the blood flow go faster through and are being helped, then it doesn't become stagnant, then it doesn't atrophy, petrify, calcify. We tackle it. How simple it can be. Let any scientist prove me wrong. If you do this deeper breathing, which— when the vascular system is like, oh, it's too cold out there, it's too cold, then the breathing also becomes profane. The breathing techniques, pillar number 2, and pillar number 2 brings and drains also the vascular system. If you stop breathing, then your veins begin to contract, and when you open up again it all opens and then it's able to flow through. It brings, it brings the oxygen right into the lymphatic system and cleaning up the acidity over there, bringing oxygen. You know what? It relates direct to all autoimmune diseases. Yeah, it's not my words. Biochemical professors tell me after they saw the results we had obtained with Nijmegen, uh, uh, rodent study brought down the inflammatory markers after injection of endotoxemia. And everybody was able to do that in contrary of 16,000 others who were not capable of doing that with the same experiments. We showed with the breathing to go so much deeper than thought of possible, that now we are in the deepest of the physiology, which is the lymphatic system. What happens? You take the 20 breaths, muscle tissue becomes alkaline. What do you need to perform? Alkalinity. When it is sore, you cannot perform. It is alkaline, you can perform. And for those who are into sports, they do this, then they make their muscle tissue alkaline. 4 minutes, you are able to reset your body to the right pH levels. Which brings me to pillar number 3, the mindset.

Yes.

So mindset is no longer just some philosophy. It is neurological power that makes you connect with the power source of your brain. So if you do not understand, I said, I tell to the viewer, then just do it because it's there. It's there, it works, it is natural, it is innate, and now we have proven this in scientific environment, in the research. You all can read upon it, and that is a neuro image.

So I will make sure to link to that in the show notes as well, just if the audience wants to read up about that later.

Yes.

So what you were basically doing was deep inhaling 20 times. So you breathe in and you exhale. And what is happening throughout the body at that point? You, you basically energize all of your, your cells.

Yes, exactly. You're already answering the question. You prime your body. You prime the biochemistry of the— on cell level, and suddenly the chemistry has changed, and then it is able to connect with your will to perform. I just want to do my best, and you will get the best. That is you in connection with your biochemistry.

And that is on an exhale, and that's the interesting part. It's not that you breathe in at the end and then you start doing push-ups. It's once you exhale.

Yes, on the exhale, doing it shows without a doubt that the biochemistry must be responsible for both oxygen and alkalinity. It's logic, and this is what we forgot, that we are able to regulate our biochemistry. With that, within a half hour, you are back in control. Nobody believes. That's why I go through science. Yeah. And I can tell you, we can do so much more than we think. And at least we can do that, that makes us happy, strong, and healthy. And with that also comes the performance. We are able to perform so much better If we are connected to the depth of the biochemistry, it's logic.

Yeah. Because you have taken on several incredible feats. You have at this point, I believe, 26 world records. Can you talk a little bit more about what some of those records are and also how you've been able to overcome some of these enormous challenges?

Yeah. It takes confidence. Confidence you build up. By connecting to your body and experimenting. Cold is a great teacher. A great teacher because cold is merciless but righteous. It says, shut the fuck up, regulate your biochemistry right here, right now. No thoughts, just do it. But you don't do it, you're fucked up. You do it, you feel on roses. You feel strong, you feel back on connected to the deepest of all levels. That makes you after the cold bath feel so strong. I learned through my teacher, the cold, to become one with my body. Then I was suddenly able to challenge where people thought this is not possible, this is not possible, this is not possible. I did it one after the other. Bang, bang, bang, bang, bang, bang, bang, bang, bang, bang, bang, bang, bang, bang, bang, bang, bang. And then scientists came along and they said, yeah, but inflammation you cannot suppress, you cannot beat. You cannot beat a bacteria inside of your blood stream flow. And I showed the contrary As the first one, 6 years ago in the hospital, showing that a bacteria can be fanned off, inoculated within a quarter of an hour. That is the connection with the immune system in the gut. Thought of not possible by humans, and now it is. Then they said, but you are an exception, and I said, no, no, no, no, no, everybody can do this. And then I took on a group of people and they had 100% score. Oh, so beyond denial, beyond ignorance, beyond doubt, beyond speculation— bam, it's there. We are able to go so much deeper than thought of, and the whole industries are built on our ignorance. Nice. Wake up, guys! You are capable to become happy, strong, and healthy. Now, the story is that I came from doing climbing Mount Everest in shorts, going under the ice for big distances, breath hold in shorts beyond the polar circle, running both in the Namib Desert without drinking and beyond the polar circle in shorts, marathons without training. How is all that possible and hanging by one finger? This finger. Really? Yeah, I'm sorry, it's this finger.

More strength, right?

I think it prepared me to take on the world and say, this world, hey, fuck man, we are here to be happy, strong, and healthy, and the rest is bullshit. Okay, but this finger showed another record. Hanging 24 seconds on one finger on 1.5 kilometers in the air in the wintertime. And you know, your hands normally become— you lose dexterity and all just by one finger. So all kinds of crazy stunts that I did, total irresponsible and not doable by humans. And I took on groups of people And one group of people, a story climbing Kilimanjaro. I said, we are going to do it in 3 days in shorts with people with arthritis, cancer, asthma, and all in 3 days in shorts.

And that's an incredible high mountain. Like, how high is Kilimanjaro?

18,000 feet. All the people told me The physiologists, the alpinists, the experts, doctors, they told me this is irresponsible, we are not going to link with this expedition, people are going to die, and because of this, all kinds of arguments. We didn't do it in 3 days, we did it in 2 days. And these guys transformed, I tell you. They went for what is not known into the unknown, yet there, that's where they went. They are transformed and still doing it, have no disease of Crohn's anymore. They are not completely healed, but they completely control their disease, like arthritis and asthma, all those things.

That is incredible. That, that truly is. So, so is this method, like you're, you're saying this is possible for everyone to use this even on a daily. So instead of having to go climb some, some high mountains in your shorts, there's, there's other things you can do to kind of implement this in your daily life as well, right? Like for example, how athletes can benefit from this, but also how, how people outside of performance can, can truly benefit from that. Can you talk, talk a little bit about that side as well?

The second study, a bigger study— the first study showed we are able to influence into the autonomic nervous system and the brain system as the first ones in medical history. And there in that study, I prepared the guys and climbed a mountain. But the second study, we did it without climbing the mountain, and we scored the same. Yeah, it's like I— we obtained by challenging our inner nature in the nature, we obtained the knowledge. But once you got the knowledge, then you don't need to go climb all kinds of mountains and go so much in nature to obtain the same results. It's completed the study and it's done and it's paper and the results are the same. Wherever you live, you are able to train in, in the backyard or open water. You can train anywhere, anywhere. And so there's no restriction. And so there is no excuse.

Yeah, absolutely. And I have, I've personally benefited from this for the last several years through— initially it started with cold showers. And from there, once I noticed the increased energy, How I have two young daughters, like age 2 and 5, and they were sick quite frequently. They would come home with it and all of a sudden I didn't get sick anymore and just like didn't get the cold. And then from there on, I started doing the breathing exercises, the ones that you're explaining, but also the ones where I breathe in about 30 to 40 times, hold my breath on the last exhale,. And I've noticed the feeling throughout the body that was just something you have to experience it almost in order to actually realize what you're going through over there and the increase of energy levels. Then from there on, I ended up actually buying a permanent ice bath. So now over in the garage, I have a full ice bath set up and I take ice baths pretty much daily over here. The moment I wake up, 5 in the morning, jump in the ice bath, do a few breathing exercises, and I'm ready to go. Absolutely, it has made a massive impact on myself here as well.

Yes, it is, right, so everybody is able to command their own physiology, both in the mind and the body, to become happy, strong, and healthy. It's nature, it's logic, but we've become so much sick and depressed and all those things like cancer, that is not logic, that is not nature. That is the result of being disconnected from nature. The cold plus breathing brings you back, and you better believe it and use your mind that you are the captain, nobody else, of your own body and your own soul and your own mind. Uh, through scientific research, I'm doing 12 research programs all over the world with universities. Wow. To prove that this is the key of nature. We got the key of nature to find the hidden potential, and that potential makes you happy, strong, and healthy. No doubt, unconditionally.

So why do you think it is though that we have all the technology in the world, we have so many things that are easy at our fingertips, there's a lot of beauty in this world, yet so many people are deeply unhappy? How do you think that is and what can people change about that?

Our outward way of thinking and seeing things and reacting upon things made our technology great. We are able to shoot people to the moon and to have an iPhone like this. It has more data than the first Apollo rocket. To the moon with Houston and NASA and all together. Just in this, this is the fruit of our mind, but it is out there. Let us now begin to use that same power of that mind, the Western aggressive way of accumulating things, and go inward. Then you find out that it is neurology. And that it is able to connect with the unseen, yet there. We did not— we explored to go to the moon, we did not explore to go within. And within we have our happiness, strength, and health guaranteed, abundance in abundance. But we need to learn to direct our paradigm and not all the day, just an hour a day or something. Yeah. And make us happy, strong, and healthy. And there it is. If everybody would do this, then the vascular system killer number one in the world would be gone. Diabetes would be gone. Cancer and all those things, and depression, it will be gone, I tell you. But they say, I don't say this. No, you false prophet. And this No, I go through science, and I challenge any scientist to come and prove me wrong. Not just talking, come, come, the more the merrier. Because I know nature knows, nature's got the answers for us. We have to go back to nature, and nature is in and in harmony out. What we do right now is polluting the world. Decimating the species of the world, natural species of the world, exploiting the world, exploiting each other, dominating each other, making each other sick, and think that that is normal. Stand for love, composed by happiness, strength, and health, confidence over death. That is what parents should be able to do, not shoot another rocket to the moon, but be able to guarantee happiness, strength, health to their sons and daughters. Is no political difference, cultural difference. The mother in Baghdad is the same as the mother in New York. They just want happiness, strength, and health to the children. And we cannot guarantee. We lost the guarantee. With that, the confidence. With that, we go compensate into this technology and more technology, we lost track of ourselves.

And that is what I see when I look at you, and obviously I've seen your work for many different years. I've also watched the device documentary that came out several years ago, and you always come across to me as a very happy person, someone who is in line with his body but also with his mind, really. And I think that the body part, I understand now what you're talking about, cold exposure, the actual breathing part. Can you talk a little bit more about the actual mindset and about things that you can put your mind to, you can actually accomplish a lot more, but also about how to get more in line with that third pillar. That will be interesting to dive a bit more into.

Mindset. Then we look actually at the thinking brain. The thinking brain is the surface of the new brain, the human brain, the thinking brain. On a chronic basis, takes 25% more blood flow than the rest. The blood flow, if it is being regulated and being able to flow down in the deeper parts of the brain, then you naturally become in touch with your emotions. And, uh, and with fight and flight or life force itself, the purpose of life, you always will understand every day that you rise is a, is a great day. Why? Because you are alive. You, you feel it, and you feel it because the blood flow gets into the deeper parts of the brain. We showed in Hannover in Germany in the brain scans. If you do the breathing, then suddenly not 20% of the brain is working, 100% of the brain is working. The neural activity of the whole brain is at work when you breathe that way. What happens is that the blood flow suddenly gets in all the parts and all the parts begin to activate. And that is the emotional part, the part of being alive, the part of being excited, all that.

And some of those parts are normally not activated, or they're dormant, or—

and 95% makes it survive but not live. Yeah. Then it's very difficult to be in emotion. And you know the Westerners, They are stiff like a pickle. Why? Because they think too much. Thus the blood flow is not in the deeper parts. Yeah. And the vascular training, the vascular fitness training I explained before already gives a boost to that. People, anybody who takes cold shower in the morning from now on will have so much more energy. Why? Because it's the blood flow in the rest of the brain, and there once again is the emotion. And yet you just feel alive. You don't know why you feel alive. Let's take a damn cold shower and back into the inner nature. They asked me, uh, when What is enlightenment? And please say it in one sentence. I tell you, just be happy, strong, and healthy, and the rest is bullshit. You see, if you stand up like that every day, then if you feel shit, this, that, it's the biochemistry. Whatever we have learned culminated in this wrong biochemistry. We are built to function We are built to be alert, glad, and happy, full of gratitude of the life, and strong and healthy. It's logic. Yeah, there's no logic. So take away that no logic part, because we now show that we are able to get into the deepest of the brain, the deepest of the, uh, the cell, the DNA itself. We are doing the studies, just been endorsed, 1.2 million for a big study in San Francisco on that because they see this makes sense into the DNA and the deepest of the physiology. As we have been shown, we changed the books, we changed the paradigm. It only needs to get to the people. We are built to be happy, strong, and healthy. Rest is bullshit. Bye-bye.

And the beauty is you can— it is so simple to do and it doesn't cost you anything. You could start right away at, at home and like you can accomplish a lot by your own will. It's just making that conscious choice. And, and that, that's the one part that not only here in America, I think all over the world, we're so used to doctors actually prescribing you drugs or like, oh, you feel this, oh, go to, go take this pill or go take that pill. And especially even moving from Holland, from Europe, to here, to America. It's even more of a pill-popping culture over here. Like, just realizing that there are other ways to go about certain things in a more natural way that you can control was, uh, was eye-opening.

I go through science because I want to wake up people by saying, listen, the investment you give, it's nothing compared to the outcome. Man, if you are a real, you know, person who goes for profit, then take that one on. There's a higher value than, uh, in happiness than money. There's a higher value strength than money. Do you want that wealth, that richness? Then open up to this because it's all scientifically endorsed, and it's for us to bring this to the people in clarity. That's why I do the science, because then there is no doubt, uh, space for speculation anymore. You just make it a non-dogmatic choice. You want to become better, and here you got it. You don't want it, you want to keep on this way, hey, it's okay, because we are no religion. We are just science showing that it is possible. Yeah.

You've been able to adapt really well to different temperatures, not only to the cold, but to the heat as well. And I think for runners, this is a very important part, whether you're running a marathon or whether you're running an ultra marathon, the part of overheating often happens. And that is where athletes get in trouble often. What are some of the different ways that athletes can keep this in mind moving forward? Like your method, um, during training and racing, is there anything that, that you think athletes, like in particular ultra-endurance runners, can benefit from?

Yes, the mindset once again is nothing abstract. Mindset is the connection between you and your hormonal system. It's all there. You learn that you are able to program your mind. It's not for nothing over there. It's a part of the brain which never was used But now I've shown that we can use it, and with that use comes in the benefits. What, what for is it? It is when we have a goal, then when we need it, we get the right hormones to maintain a functionality. We got them, and the body knows. So learn to have confidence by connecting within your own brain Whatever way you are going to connect doesn't matter. It's there. Know that it is there. You want to increase your performance and maintain functionality and all that, your body will take care. You know that tomorrow you're going to run 100 kilometers. Then your body is saying to the hormonal system, your mind is saying to the hormonal system, tomorrow you are ready, accessible, and open. I need the pharmacy when I'm going into endurance, when my conditioning is not enough to take it on, then I want extra adrenaline, then I want extra dopamine, then I want extra opioids because I don't want to feel pain, and then learn to go in an overdrive and control it. It knows, it knows. So those guys take it on, it's a fact now. Another thing, before you go, cleanse yourself. How do you do that? By doing this breathing. This breathing has proven itself to make people within 20 minutes, 4 rounds, 5 rounds, to become very alkaline in the lymphatic system. That is the deepest, and the deepest will come about after not 10 kilometers, but after 70 kilometers. Then it exerts exerts to the deepest. But then if it is not cleansed, then you get shit out of the depth. You want it to be clean. So 25 minutes of deep breathing will make your lymphatic system clean, and that you— it will show its benefits when you are far in the race, and suddenly it is not as heavy as before.

So you would do that days leading up to the race. Is that correct? Or is there anything that you would do throughout the race as well? Is there, is there anything from additional deep breathing or taking in more breath than you feel?

Or— yes, no, exactly that one. I always say breathe more than you feel you need. Your mind knows. There are always moments that you are able to take extra oxygen inside, extra air, and that will compensate for the loss through the endurance, through the performance, through the pressure. Biochemically, refill, refill. We are able to do that. We saw this with all these people on Mount Kilimanjaro where the lack of oxygen creates headaches and nausea, we were able while going to refill. Thus, we were able to keep on going where normally it was not possible.

Yeah, and that's the other thing during a lot of races, whether it's ultra races or like trail marathons or any of those, they often run at high altitude, or whether you go up Mount Whitney over here or Mount Baldy or any of the local mountains that get up to 10,000 or 14,000 feet. Yeah. So that's not a good way.

I did marathons in my life, one in the desert, one beyond the polar circle, and one on Mount Everest on 15,000 feet barefoot.

So how do you override discomfort? How, what is it that, because obviously you can push your body to a certain extent, but to some extent there's a big mental component too. How do you override discomfort?

The mental component is nothing more than the connection between will, which is the prefrontal cortex, together with the PAG, periaqueductal gray hemisphere, the place of the hormones, the opioids, plus the cannabinoids. And that is besides the breathing, which may influence on mitochondrial level to perform, to get more ATP, to get more molecules. It's done by aerobic dissimulation, breathing, just breathing. So breathing and believing makes you able to override our normal physiology. That is the power of our mind. Wow.

Yeah, that's That's good. And I truly believe in it. And I was skeptical at first as well. But by experimenting with it and actually seeing what's happening and actually getting a closer connection to your body as well, I think as part of the third component that you've been talking about, mindset, and for me, doing a daily meditation of just 10 minutes in the morning has been able to connect myself much more with body and mind as well.

Exactly, it's all there, we just need to wake up to our own capacities. Yeah. I'm not talking about something that is not there and suddenly you have to train a lot and this and that. No, it was always there. We are discovering that this world full of diseases, both mental and physical, and war and tensions and accumulations compensating for unconditional love and power and strength is there because we cannot guarantee the unconditional love for ourselves, for our family members, for nature itself, and being happy, strong, and healthy. No money guarantee all day.

Boom! It's unbelievable. I have a few last questions. I want to be respectful of your time here. I see that you do quite a bit of stretching and quite a bit of strength work as well. Can you talk a bit more about the actual functioning of some of this and what, what do you feel is good strength training out there?

Simply, it's opening up the tendons, the tissue, and the muscles for more blood flow to come through. Okay, this is the stretching part. Use the breath. And go with your mind, connect to the adrenaline, and go nicely determined into your poses. Anybody should be able to do these things. I'm almost 60 years, I'm still going like a ballerina.

Oh yeah, you're very flexible, what you just showed right there.

Yeah, and a whole lot more is over there. Wow. So now go into this track I teach people to use their breath and use their mind and do, for example, things like this. Yeah, this for 4 minutes, like this, you know, and learn to use your mind consciously at that time. To override pain and to instantly activate opioids in your brain. And exercises like that, or any other power exercise, it's no longer a thing of strength but of the mind. It's amazing.

Yeah, that really is right there.

Yeah. And so you learn about the mind And then the mind— when you set the mind, you will be able to attain the goal, whatever that is. That's the moral behind it.

Yeah, I have experienced it myself, even to a point where I never thought you could run more than half a marathon until all of a sudden you visualize. And I've had it myself. I visualized I'm going to run today 100 miles.. And all of a sudden, once I got to mile 50, it felt like just a warmup. Like I hadn't even started running yet. So yeah, it's, it's quite unbelievable like that.

It is.

Yeah, it really, really is.

So you better begin to believe that the unbelievable is out of here.

Yeah, absolutely.

Absolutely.

And so you're coming to the US very soon and you're going to be giving workshops all over the place, which is so fascinating. Where can people find out more about your US tour, about the different online programs that you have got going on? What, what is the main place for that?

There is a— we got a website for that that's called thevimofmyname method.com. Perfect. I will be tomorrow off to LA, then to San Francisco, Miami, and New York. So I'm gonna tour around you guys.

I'm very excited that you're coming to the US again, and you've been here quite often, which is good to see that it's spreading all over the world. And actually, on Saturday, I'm gonna be at the event that you're gonna be at, so I'm gonna be seeing you in a few days here in LA, actually.

Great, then we meet up.

Yep, absolutely, that'll be good. Yeah, absolutely. And then last but not least, your, uh, your book, Becoming the Iceman. It's, it's a really good read as well. You wrote your stories in there and your experiences, and Justin wrote his perspective as well, going from absolute zero to becoming an iceman himself. Where can people find your book?

I really don't know. Must be Amazon, I think.

Yeah, I got mine on Amazon and I do believe Barnes Noble and several of the other major retailers are selling the book as well. So I'll make sure to link to that in the show notes.

So great.

Great. Is there any last words of advice? Is there anything that you feel you would like to share at the end with the audience?

Just love you. That's it. Have love for life.

And I love you.

Absolutely.

I love you as well, Wim. It was an absolute pleasure. Thank you very much. And I look forward to seeing you this weekend.

Great sharing. Keep up the good work.

Together we are stronger. Absolutely.

Absolutely.

Great. All right. You have a good rest of your day.

Good. Bye-bye.

Bye-bye.

Hi guys.

I hope you enjoyed this episode of the Extra Mile Show with Wim Hof. All the notes from today's episode can be found on my website extramilest.com. If you have any questions after hearing this episode, let me know in the comments. Thank you for listening, and I look forward to connecting with you again.