The Way of the Iceman: How the Wim Hof Method Creates Radiant, Longterm Health

Wim Hof is often presented as a freak of nature. If you’re flipping through the science channels, you might see a segment that shows him subjecting himself to extremely cold temperatures with no ill effects. This book is an attempt by Hof, and co-author Koen De Jong, to counter the proposition that he’s some sort of mutant (or—worse--that his demonstrations are cons) by offering a method by which anyone can achieve the same feats. It should be noted that long before Hof and YouTube came on the scene, there were people [notably Taoist and Tibetan Buddhist monks] performing similar acts.Hof’s method (called the “Wim Hof Method” or WHM herein and in this book) consists of three components: cold training, breath exercises, and commitment building. The book explores this three-legged stool from both the scientific and practical dimensions. There’s one chapter on each of these elements that describes what it does to the body and how it contributes to well-being, and later chapters both describe what scientific studies have found so far and outline the approach by which the reader can explore the WHM on their own.There’s a lot of front matter in this book (two forwards, a prologue, and an introduction), but the book more-or-less consists of seven chapters. The first of these is a mini-bio of Hof. It describes a fascinating event in Hof’s youth in which he was exposed to cold, as well as his travels to India in an attempt to find a yoga teacher. [As is the case with most people who come to India seeking to find that quintessential guru—i.e. a half-naked, weather-beaten, and forehead paint-streaked classical guru—he found that he had to wade through a sea of charlatans and shysters while never finding the true masters who are likely hidden away in caves in the Himalayas. Note: this is not to say that one can’t find excellent yoga instruction in India but it’ll likely be by someone fully-clothed and not someone smoking pot on a ghat in Varanasi.] This resulted in Hof taking an experimental approach in which he studied the effects of various activities on himself (and such experimentation is what he advocates for others as well.) It should be noted that Hof didn’t invent this method from scratch—e.g. the breath component is based on Tibetan Tummo meditation.As mentioned, Chapters 2 through 4 explore the three components of the WHM, i.e. cold training, breath exercise, and commitment building, respectively. These chapters describe the science of how these three elements generally (as opposed to a later chapter that describes studies in more depth) act upon the body. The commitment section describes a number of arduous feats such as climbing Kilimanjaro in a T-shirt and shorts, but also describes the role of diet (with particular emphasis on the fast-5 diet which is similar to, but not precisely, what Hof came to practice organically.)Chapter 5 dives more deeply into the science than does the preceding chapters, and focuses on the studies in which Hof has participated in his attempt to facilitate a better understanding of his method.The penultimate chapter suggests what the WHM might do for people in various classes, including: healthy people, athletes, and people suffering from various physical and mental ailments. With respect to the latter, there is discussion of exemplary cases as well as the possible means by which the training might act.The final chapter is a brief outline of how the WHM can be put into practice by readers. There is also a sample log by which practitioners can chart their experience.There are a range of graphics including line diagrams and photographs. Most of the photographs are inspirational shots of Hof in action, but there are diagrams and other graphics used to convey scientific ideas. There’s a recommended reading page as well as a works cited page. Both lists are small and confined to a few key sources of information, with the latter being the more scholarly works. There is also a glossary that may prove handy for some readers.This book is illuminating and many stand to benefit from it. I found the approach of the authors to be sound; it’s basically “see for yourself.” This book could easily have been a sales brochure, and in some ways it is, but the fact that it emphasizes the science and the suggestion that the reader try the practice lends credibility. I’d highly recommend this book for anyone who wants to expand and explore the limits of their capability.

After accidentally coming across a documentary about "The Iceman" on Viceland TV, I was absolutely fascinated by what this guy could do, and that his accomplishments regarding control of his autonomic nervous system enabled him to sit in freezing ice/water for 80 minutes and maintain his core temp at a steady 98 degrees blew me away. It has been validated by several universities and labs; he's the first person ever scientifically documented as having gained control over his autonomic nervous system (the system that controls INVOLUNTARY functions like heart beat and breathing). I Googled him, saw this book and ordered it, arriving on Friday, I read the entire book by Saturday morning. I then went to his website and ordered the ten week course ($200) and am now nearing the end of the first week. It is a step by step, very simple series of lessons. I can say without reservation that in less than ten days I already feel different; I have more energy, am more alert, have fewer aches and pains (I'm 62!) and enjoy a very cold shower everyday. I doubt I'll ever be diving into a semi-frozen river or sitting in a pile of ice, but am very confident is saying that this is not some new age hocus pocus...it is a simple, combined approach to gaining some control over your body (and mind eventually), speeding up your metabolism, and fighting inflammation in your system without popping pills.I sort of got off the topic of the book, but I'm clearly a fan and the book was simply an initial gateway to a whole new way of life/health. The book IS NOT a complete guide to the method, it is an entry point.

I'm a believer.... good things are happening to my me healthwise.

65% of the way through and feel as though I am back in college in anatomy/physiology class. It’s an okay book but I can’t help but feel there is a better Wim Hof book out there that goes a bit more into the WHM. Glad there are YouTube videos and a WHM app.

Not much real substance about the methodology. Just filled with good intentions and veiled promises of more benefits.if you pay up for the mehod

So, first off I like this book mostly. I do think that there's legitimacy to the results seen, observed and claimed. However, the scientific explanations are a little off. I read the PNAS paper, some stuff Wim Hof claims is right but some is really off. The oxygen levels are not really different; the CO2 is very different. Also, 7 pH neutral, pH 7.4 is normal for blood is already slightly alkaline. The increase to pH 7.6 is more alkaline, however, is this really what the difference is? This pH change is from the decrease in CO2 not an increase in O2. Also, the air being charged with negative ions is ridiculous. Air is "78.09% nitrogen, 20.95% oxygen, 0.93% argon, 0.04% carbon dioxide" (Wiki). Nitrogen, oxygen, and carbon dioxide are all neutral molecules, and air is an insulator. I do think that the other benefits of walking barefoot are correct, but the grounding/earthing can't be right. Please show me a source/reference/study if I'm wrong about any of the science. Again, the method seems really good and effective, just the justifications need work.Edit: I wrote this review before finishing the book the chapter on the chemical energy molecules of the cell is also incorrect or really not a good representation of the metabolic pathways. There are much better methods of conveying the information in a non-technical manner. I myself did a better job teaching my niece who was 9 at the time on the spur of the moment. This further lack of science literacy when trying to use science to back your method dropped it another star.

Considerado super humano, por muitos cientistas, Wim sempre afirmou não ter superpoderes e sim, responsabiliza o Frio como sua "pilula mágica", eu particulamente com muitos anos de experiência em suportar temperaturas baixas sem proteção posso atestar que tudo que é dito procede com qualquer um que se dedique a se expor progressivamente a baixas temperaturas....

Información actualizada y bien documentada, además de una redacción amena lo hacen un libro imprescindible para todos aquellos interesados en el tema de la respiración pero sobre todo para aquellos que se dedican a temas psicocorporales.

I've been aware of Wim Hof's simple message for some time, discovering a little more about the method and the science behind it is gonna be super helpful for those of you sitting on the fence about the benefits of getting cold and will help those of you already won over to help others understand what you are doing wandering around on. Cold day in t-shirt and boardies!

Excelente libro, método sencillo que con un poco de constancia y paciencia puede incrementar nuestra salud y bienestar en general, se disfruta de principio a fin.

Short and sweet. To the point, very informative. I would recommend this book to anyone wanting to learn more about Wim Hof and the science (as it stands) behind his methods. And yes I am using it and seeing and feeling results.