Discover something useful
Search 135 public protocols by goal, creator, or intervention. Read the details, learn what is inside, then copy one to make it your own.
Structured breathing technique based on Tibetan Tum-mo meditation. Core pillar of the Wim Hof Method for controlling autonomic nervous system.
30-40 breaths · Morning or before cold exposure
As long as comfortable · After power breaths
+3 more interventions
Progressive cold exposure training to activate the body's natural healing mechanisms and build mental resilience.
Start with 30 seconds, build up · Daily
Progressive duration · As tolerance builds
Simple vegetarian diet with intermittent fasting. One main meal per day after 6pm. Emphasizes simplicity over complexity.
16+ hours fasting · Daily
Simple vegetarian meal · After 6pm
+2 more interventions
Wim Hof does not advocate for supplements. He believes the body can heal itself through breathing, cold exposure, and commitment.
None · N/A
Carefully curated supplement protocol developed with input from leading longevity experts. Emphasizes third-party tested, high-quality brands.
Maintain 50 ng/mL blood levels · Daily
2 per day · Daily
+9 more interventions
Brand selection criteria emphasizing quality, transparency, and third-party testing.
Primary brand · For key supplements
Secondary brand · Good value options
+3 more interventions
Strategic fasting combined with ketogenic diet for enhanced metabolic flexibility and autophagy.
16:8 or 18:6 · Daily
24-72 hours · Periodically
Well-formulated ketogenic diet with emphasis on quality fats, moderate protein, and minimal carbohydrates for metabolic flexibility.
20-50g · Daily
Moderate - 1.5g/kg · Spread throughout day
+3 more interventions
