Wim Hof Method
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Brown fat

Brown adipose or brown fat is a dark-colored tissue that is linked to the rapid generation of heat. While white fat stores energy, brown fat uses energy. In recent years, the interest in brown adipose was sparked as it is associated with increased metabolism and could even be a means to fight obesity and type 2 diabetes. Human babies have relatively high levels of brown fat. This brown adipose tissue burns calories to keep them warm, as they are unable to shiver.

As we grow older, the need for brown adipose subsides and therefore, adults usually have significantly lower levels of brown fat compared to babies and teenagers. Instead, the brown tissue is replaced by white tissue that makes us fat. Activating brown adipose in adults could result in significant health benefits. Controlled exposure to cold, which is an important part of the Wim Hof Method, is associated with brown fat activation. You can reap the benefits yourself by signing up for our Fundamentals video course.

Brown fat activation with the Wim Hof Method

One of the three pillars of the Wim Hof Method is frequent exposure to cold. Scientists have discovered that exposure to cold conditions is a way to activate brown fat. It was shown in a study that brown adipose was activated after subjects were exposed during 10 consecutive days in mild-cold conditions (15-16 degrees). Brown fat is supposed to decrease with age. Babies have a lot of brown fat, where young adults have a low amount of brown fat, an average of 20%. In one study it was found that Wim’s levels of brown adipose average around 35% in cold conditions (12 – 13 degrees). These levels of brown fat are even higher than brown adipose in young adults.

In a more recent study Wim was exposed to temperatures between 15-17 degrees in a cold suit. In this study it was shown that the extra heat- source was top-down regulated. By practicing meditation and breathing exercises, the glucose consumption increased, in turn generated heat that warmed circulating blood. The heat came mostly from the intercostal muscles. Brown fat was not activated. Wim is of course an experienced practitioner to the cold.

These studies show that there are several ways that thermoregulation can work. With the Wim Hof Method we work step by step to adapt to the cold. It is like training a muscle. The breathing exercises are a good way to warm the body up and to regulate pain before -and after- going into the cold. Once you are more practiced and longer exposed to the cold, you develop brown fat. This is an efficient source to regulate body heat. You have to use it, otherwise you lose it. Further along the line, you will get more adaptive towards the cold, your body and mind will get more cold-conditioned and you can generate heat through top-down processes, like meditation.

Brown Fat Activation

Practice Wim’s method by yourself

Wim Hof has developed the Wim Hof Method to give others the means to control their body and ultimately their immune system with the help of controlled exposure to cold. The best thing about it, is that everyone can practice the Wim Hof Method from within his or her own home with our step-by-step Fundamentals video course. Thousands of people, including professional athletes and celebrities, reap the benefits of the Wim Hof Method on a daily basis. You can watch some of their stories here.

The three pillars

The Wim Hof Method is composed out of three pillars, which are breathing exercises, exposure to cold, and training your focus. Combined, these three elements form a powerful method that can be used to positively influence your body, autonomous nervous system, and even your immune system. The Wim Hof method is linked to numerous benefits including more energy, better sleep, faster recovery from physical exercise, and a stronger immune response.

three pillars

Wim Hof Method References

Wim Hof Method is assesed on average with an 9.5 out of 10 based on 2147 experiences written by participants

Tineke, Testimonial Wim Hof
Tineke, The Netherlands
I have severe arthritis in my left hip. By implementing the Wim Hof Method in my daily life, I can deal with this without getting surgery. I love Wim’s purity. His coaching inspires me and gives me energy. I’m almost 66 years old and by practicing the Wim Hof Method I feel much more...
Albert, Testimonial Wim Hof
Albert, The Netherlands
For 12 years now I have had rheumatism. Thanks to the Wim Hof Method I have been able to halve the amount of anti-inflammatory drugs. My goal is to completely stop the use of anti-inflammatory drugs after finishing the video course.
Aivar, Testimonial Wim Hof
Aivar, Estonia
I am 52 years old, and after 10 weeks of the Wim Hof Method I am in the best shape I have ever been. I did 30 push-ups as a test before I started the course, and when I finished I did 100 push-ups for the first time in my life. The Wim Hof Method gives you a good mood, it’s addictive!
Monic, Testimonial Wim Hof
Monic, The Netherlands
It’s only been 4 weeks since I started, but the results are remarkable! Thank you from the heart for changing my life, my health, and my understanding about my own power and the influence I have on this. I’m looking forward to a nice cold winter in the Netherlands.
Mino, Testimonial Wim Hof
Mino, Germany
Learning Wim’s method is like studying from one of nature’s best students. My life long fear of cold is history. I now fully enjoy cold immersions, but the benefits are not limited to cold. I am now a better person and a happier being. I smile when facing life challenges.
Gregor Testimonial Wim Hof
After 8 months of daily Hoffing, puffing and cold showers I can claim to be cured of my 5 year burnout. Not having had a single cold or flu, my sore knee is working perfectly again, which was very painful the last 2 years. It is like a miracle, and I’m really grateful that our paths crossed.
Franco, Testimonial Wim Hof
Franco, USA
Wim I hope to train with you someday. I love to jump into that cold water and climb that mountain with you. Your method has truly helped me with psoriatic arthritis. I am no longer taking Humira injections for my symptoms. I am controlling it with breathing, cold showers and ice baths.
Matthew, Testimonial Wim Hof
Matthew, Australia
I would have paid $10,000 for this, but that would not be enough because this has changed my life. I feel like I have taken Valium yet am supercharged. As a clinical psychologist my days can be very stressful. There is a stillness inside me now, and what I am really amazed by is the peace lasts.
Per Kristian, Testimonial Wim Hof
Per Kristian, United Kingdom
After 3 weeks of daily practicing my medication (Naproxen) for long-standing sciatica has been cut by 80%, and my arm pain and 'pins and needles' following a neck injury 50 years ago has been halved!
Arthur, Testimonial Wim Hof
Arthur, USA
I got anxiety 2+ years ago, and have had panic attacks every day since. Medicine helped a little. I came across your videos and started to walk my 2 miles a day in only a t-shirt at 20F degrees. Within 2 weeks my anxiety went away! I found it to be a miracle.
James, Testimonial Wim Hof
James, USA
I’ve had astonishing results battling addiction with the Wim Hof Method. It has saved my life and is the only thing that worked on getting clean and healthy. I go ahead and get my suffering over with in the cold showers, so I don't have to suffer throughout the day. Pretty good trade to...
Georg, Testimonial Wim Hof
Georg, Germany
Cardiac and respiratory arrest began my life. Heart defect and cleft palate pushed diseases. Depression, lack of self-efficacy, and post traumatic stress disorder followed. The Wim Hof Method frees me: I am twenty-nine years old, and I love to live. Thank you!
Grant, Testimonial Wim Hof
Grant, Australia
I was born with Spina Bifida, and was told I would end up in a wheelchair. After incorporating the Wim Hof Method into my daily life I have begun to see results in my pain levels and athleticism. I am no longer looking down the barrel of becoming a paraplegic, and I attribute that in part to the...
Raúl, Testimonial Wim Hof
Raúl, The Netherlands
From the 90s to 2012 I developed hayfever symptoms and had to take daily medications in order to cope. The effect of these medications only lasted for several hours. By using the Wim Hof Method training daily, my body has conquered hayfever symptoms since 2013.
Benjamin Testimonial Wim Hof
I started the Wim Hof method in October of 2018, and now the holes I had in my brain are gone. My neurosurgeon was so impressed by the scans that he told me I don't have to come back anymore. I take this as proof that this method works to regenerate brain tissue.