1043 Wim Hof: Master Your Breath to Live Happier & Defend Against Disease w/“The Iceman”

“Stay simple. Stay humble. Change the world.”On today's podcast, Lewis interviews Wim Hof, an extreme dutch athlete nicknamed “The Iceman” by breaking a number of records related to cold exposure including: climbing Mount Kilimanjaro in shorts, running a half marathon above the Arctic Circle barefoot, and standing in a container while covered with ice cubes for almost two hours! Wim is convinced that everyone can tap into their inner potential and has made it his mission to share what he’s learned with the rest of the world. Lewis and Wim have a wide-ranging conversation about the importance of mindful breathing, the power of food, the dangers of avoiding pain, techniques for handling stress, and so much more! For more go to: www.lewishowes.com/1043Check out Wim Hof's website: https://www.wimhofmethod.com/ Read his new book: https://www.amazon.com/Wim-Hof-Method-Activate-Potential/dp/1683644093The Wim Hof Experience: Mindset Training, Power Breathing, and Brotherhood: https://link.chtbl.com/910-podA Scientific Guide to Living Longer, Feeling Happier & Eating Healthier with Dr. Rhonda Patrick: https://link.chtbl.com/967-podThe Science of Sleep for Ultimate Success with Shawn Stevenson: https://link.chtbl.com/896-pod Get more from Lewis! Get my New York Times Bestselling book, Make Money Easy! Get The Greatness Mindset audiobook on SpotifyText Lewis AIYouTubeInstagramWebsiteTiktokFacebookX

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Lewis Howes?

  This is episode number 1,043 with New York Times bestselling author and the Iceman, Wim Hof.

• 0:08Wim Hof?

  Use food well and it's medicine. Use food wrong, it kills you. I mean, the food problem in the world could be solved through this, what I'm going to tell you right now.

• 0:21Lewis Howes?

  Welcome to the School of Greatness. My name is Lewis Howes, a former pro athlete turned lifestyle entrepreneur. And each week, we bring you an inspiring person or message to help you discover how to unlock your inner greatness. Thanks for spending some time with me today. Now let the class begin.

• 0:45Lewis Howes?

  Sadhguru once said, "Only when you explore the ecstasy of simply being, where even to breathe is a distraction, can you call yourself complete." And the Dalai Lama said, "Everything we require is already there within our mind." My guest today is my good friend, Wim Hof. He's a Dutch extreme athlete named the Iceman by breaking a number of records related to cold exposure, including climbing Mount Kilimanjaro in shorts, running a half marathon above the Arctic Circle barefoot, and standing in a container while covered with ice cubes

• 1:25Lewis Howes?

  for almost two hours. Wim is convinced that everyone can tap into their inner potential and has made it his mission to share what he's learned with the rest of the world. I'm always fascinated by our conversations and his wisdom, and I know that this interview will help you in a massive way. I got to spend about five days with him earlier this year in Poland, and it was life-changing and eye-opening. In this episode, we discuss why you need to be mindful of your breathing as well as your diet, how to use our minds to heat our bodies in the cold and cool our bodies in the heat. This is crazy that our bodies can do this with our mind. The three skills that everyone should learn to live happier, a quick and simple technique for anxiety.

• 2:10Lewis Howes?

  Society and stress and why it's so effective, the dangers of avoiding pain in your life. Why our society struggles so much with addiction? We talk about Wim Hof's personal diet and philosophy on food and so much more. If you're enjoying this, make sure to share this with a friend. LewisHowes.com/1043 for all the show notes and everything else about this episode. Or just copy and paste the link where you're listening to this on your favorite podcast app. And text a friend, post it on social media and make sure to tag me and Wim Hof as well. Okay, in just a moment, the one and only Wim Hof.

• 2:47Lewis Howes?

  Welcome back everyone to the School of Greatness Podcast. We have got my dear friend Wim Hof in the house. Wim, how you doing, man?

• 2:54Wim Hof?

  Thank you. Thank you for having me, Lewis.

• 2:57Lewis Howes?

  I'm so excited, man. You've been on the show a number of times now. For those that don't know who you are, you are a Dutch extreme athlete. And you got the nickname The Iceman by breaking all these crazy records to cold exposure. And I got to go to Poland with you earlier this year before the pandemic. It was kind of the last thing that anyone really did in person. And we got to have this incredible five day experience with you. I brought 13 guys over from the US and Canada. Incredible time. We all bonded, opened up in a big way. And the thing I want to talk about first, which we mentioned before we jumped on here is trauma. And your work, the Wim Hof Method and what you do, really helps people break down the trauma

• 3:42Lewis Howes?

  so that they can open up and live a freer life. And this is something that you experienced with your previous wife. You dealt with a lot of traumatic events as an adult with your wife who passed away. How important in your mind is it in healing trauma from the past in order to set ourselves free?

• 4:04Wim Hof?

  Yeah, exactly. So.

• 4:07Wim Hof?

  When I lost my wife in ninety-five, and that was because they called her schizophrenic, and a psychic disorder, and mental disorder, and bipolar, and manic-depressed. But they could not heal her. With all the pills, all the medicines, all the injections, all the therapy, it just went downhill. And I had a family with her. But I saw the darkness growing, growing, growing, growing. I was helpless. I was helpless. I could not do anything

• 4:46Wim Hof?

  while looking at the love of my life slipping out of my existence, of my presence, my being, as a father of four children with her, meant to be all my life with her. And there she was. She kissed the children goodbye before she jumped from eight stories down. And that was a beautiful woman, very alive, but the dice was too big. And the psychiatry could not do anything. So I was left behind. And I had four children, had very little money. And what do you got to do?

• 5:30Wim Hof?

  You got to jump on the train of every day. You got to create, survive for your kids. But then the cold, cold water makes your mind still. You remember when we were in the cold water, we had kind of fun. But if you do that on your own, in freezing water, you are like silent. You don't picnic. You cannot feel your grief or other emotions, then survive. Survival is what I did. And going into the water made my mind, grieving mind, still.

• 6:12Wim Hof?

  That was an opportunity for my body to relax and to heal, find healing.

• 6:21Wim Hof?

  And this I kept on doing because it worked so well. So I got a lot of energy out of it. Because once the pressure is out, you can jump, run, and do, and do it all. The grief is gone, the misery is gone, the depression is gone. You feel for the first time with an absolute control within yourself. Because if you feel shit, you just go back to the cold water and this shit is gone. And there, there you are. So that's what my kids needed at that time. They needed a father who was the father and the mother. Who had energy and space for everybody and everything.

• 7:04Wim Hof?

  And I got so much energy out of that. And then, because I found a way how to take care of deep emotional trauma. I, I, I began to do more and more and more. Television came in and they said, oh, what this man is doing is amazing. He's going under the ice and he's swimming under the ice. He's running marathons beyond the polar circle. Let's test him out on the Mount Everest in shorts. And let's do this, let's do that. Television really is crazy. They challenge you more and more and more. But I had learned how to deal with my emotional trauma. The cold did it.

• 7:49Lewis Howes?

  I feel like, I feel like a lot of people are dealing with emotional trauma more and more right now with the pandemic and just everything that's happening. A lot more people are feeling symptoms of depression, grief, trauma, anxiety. Do you think they should start with the Wim Hof method if they're feeling that and they've never tried it? Or is it too dangerous to get started if you're in a dark place?

• 8:16Wim Hof?

  Good question, good question. Do I think, we are doing the studies right now. In one in Detroit on bipolar people. And they have success. And now one in San Francisco on depression and the DNA. And man, I gotta say, it's a depression. Because it's getting a depression. If you do this. If you do this method, which is a simple method. Accessible for free. It's there. We develop a app, a free app for that. And every month, we pay a lot of money to develop better accessibility.

• 9:00Wim Hof?

  And it's all for free. You don't need anything of me, of my company. You just go and take on the free app. And you will see it is very effective against depression and inflammation. Boom, there it is.

• 9:17Lewis Howes?

  If, if they, if people expose themselves to cold. Or do the breathing technique, the Wim Hof breathing technique. How long until people start to experience change? Or how long?

• 9:31Wim Hof?

  Directly, directly. Instantly, within a half hour. And I, I, I say to the people in favor for, for, or just skip the talking. Do it, do it once. And if it doesn't work, then you can call me a liar. But you will say otherwise. Because I'm sure of that.

• 9:56Lewis Howes?

  How important is it to focus on eating healthy and having nutritious foods in your life? While doing the Wim Hof breathing or cold therapy? Is it enough to do the breathing and the cold therapy and eat poorly? And still be okay? Or do you really need to eat well also while you're doing this?

• 10:16Wim Hof?

  No, eat, food needs to be food. You know, food in our society is so much processed. There are chemicals which our physiology is not able to handle. So it takes a lot of energy for our cell biological processes to get rid of the additives, of their oxidation, the numbers, the E numbers, whatever. Whatever they make, what they put into the food, it's not food. So, first of all, let food be food. Yeah, that's number one.

• 10:57Wim Hof?

  Then two, two very important, in the times when we had to look for our food, we got alerted within our bodies and mind. Our eyes became bigger, we became more alert. Where is food? Hey, I gotta go. Then that's upon your mind. Your mind is being alerted through the sensation inside your body. Your body is talking to you. It says, "Food, food, food, food." Oh, yeah, where is it? And once, when you do that, then you appreciate food. Then you value food. It's spiritual. It's knowing that you gotta do something for your food.

• 11:42Wim Hof?

  Nowadays, when we can go to restaurants, I mean, I don't know with the lockdown, it's artificial, but you know, you can get anything just following your mind. They think, "I need breakfast, I need lunch, I need dinner, I need something in between." It's all in the mind. But people do not feel anymore when they need food. They are not, no longer talking to their body. And the body is no longer talking to them. And then comes the problem. The alienation from yourself is the alienation into food and it doesn't give the right nutrition.

• 12:27Wim Hof?

  So you keep on eating. Obesity is a big problem because people just do not know what food is anymore. The connection is gone. What I say to those people, okay, let food be food. That's one. Two, feel that you have, that you need food. Feel it. Just once a day, it will come naturally. Wait until this feeling of food, appetite, is really coming. Because what happens at the same time, simultaneous, you get a neurological revision of the body. Once you become more alert, that's a revision of the whole neurology of your body.

• 13:11Wim Hof?

  That is spirituality at the same time. It's all, it's life. Food is life. Let life be food.

• 13:19Lewis Howes?

  When did you fully feel like you had command over your mindset and over your mind? Was it after years of practicing this called therapy and healing the past? Was it pretty quickly when you started doing this? When did you feel like you have full command over your mind? And what was the thing that switched that? Or do you feel like you don't have that yet?

• 13:40Wim Hof?

  Yes, no, I got it, I got it. The thing is, in the beginning, when I was young, I was looking for the meaning of life. And I can tell you, I skip a lot of stories now, but I found it in the cult. Because the cult shows you who you are and what you are in an instant. If you go into the cold water, it's like, yeah, that's you. That's you. The life force itself, here, shattered. Be in control, in peace, in power. Because this is nature talking to you. There are no words. It's being, pure being. So I found that when I was 17.

• 14:25Wim Hof?

  Going into the cult, I was floating in the cult and playing a little bit with the thin layer of ice. I felt the power inside. I knew, this is it. This was something more, deeper, and something I was looking for through debate, philosophies, religions, traditions, languages, esoteric disciplines, karate, yoga, all those things I did, but it did not give me that feeling which the cult gave me instantly.

• 15:02Lewis Howes?

  Wow.

• 15:04Wim Hof?

  Because that's it. And so, from there, doing it on the raccoon, like 25 years on my own, because I was the crazy man for others. But I just felt good going in. Coming out, I felt alive. Always had plenty of energy. So, when my wife died in the suicide, then I knew how to return to my inner self, to make sense again inside myself. And now, more than ever, at that moment, I needed it to survive with my kids and create a new nest of warmth, of sense, of purpose. And it did it.

• 15:49Lewis Howes?

  Wow. So, I heard you say that you were seeking the meaning of life, the purpose of your life through all these other activities: yoga, karate, meditation, philosophy, all these different things, but you didn't find it. Maybe you found some truths, but you didn't find the full truth.

• 16:05Wim Hof?

  Yes.

• 16:06Lewis Howes?

  So, now, what is the meaning of life? What is the purpose of life in your mind?

• 16:11Wim Hof?

  Wow. It's the light itself. It's... Now, I can explain it, because I talk with immunologists, I talk with professors, I talk with the top researchers in the world, with the top psychiatrists. I work with them. I'm a dropout of school. I can only work with them because I got something of value. For them to investigate, to go past what we thought is possible. And I'm on that train right now. And I'm showing new ways. First of all, in 2014, we showed with the endotoxemia that we suddenly, in 200 years of medical history and science,

• 16:56Wim Hof?

  are actually able, proven by evidence-based research, that we are able at will to influence deeply into the autonomic nervous system, the immune system, which is very important now.

• 17:15Lewis Howes?

  So for people that, for people that don't know what you did, just remind people that you injected a disease in your body.

• 17:23Wim Hof?

  Yes, exactly.

• 17:25Lewis Howes?

  Then you defended it from the breathing.

• 17:28Wim Hof?

  This is, this, yes, exactly. People have to understand this.

• 17:31Lewis Howes?

  What did, what did they put in your body? What was the bacteria?

• 17:34Wim Hof?

  That's an E. coli bacteria. E. coli bacteria is a very severe, strong bacteria, can kill you. And it is within a controlled experimental model, been used on 16,134 people, all becoming sick between three to six hours. It's controlled. And then I came and I did not became sick. And then they said, but you are the Iceman and that's why you are the exception that confirms the rule. And I said, no, no, no, no, no. I am one of the twins, identical twins,

• 18:16Wim Hof?

  and my brother is not able to do that and I'm able to do that. How do you explain that? Oh yeah, I don't know, I don't know the doctors and the professors. And then I said to them, Give me a group of people and within a couple of days, like us in Poland, what we did, I did that with a group of people in Poland and going bare-chested upon a mountain and day four in freezing temperatures, being exposed to the elements of nature. And then suddenly, four days later, they were all in the hospital, taking the injection of E. coli bacteria.

• 18:58Wim Hof?

  And all the 12, 100% score suppressed the inflammation which is caused by the E. coli bacteria. That was for the first time in medical science.

• 19:09Lewis Howes?

  Wow.

• 19:10Wim Hof?

  And Louis, the thing what is going on right now, and I dare to say this because we got the data to prove it. The damaging factor of COVID-19 is inflammation, is interleukins, number one, number six, number eight, and number 11. Interleukins are the inflammatory markers. It's part of the cytokine storm, so-called. That's the damaging factor of COVID-19. And we showed within a quarter of an hour, 100% score, all the 12 of them, how to bring down those inflammatory markers within a quarter of an hour.

• 19:52Wim Hof?

  So, why are they not talking? Why are they only talking about mouthcaps and social distancing and economic lockdowns? They don't talk about how to boost personally, individually, every person in the world, evidence-based, how to boost your own immune system, which could be much more than is done or known right now. We got the evidence, we published in the best papers of the world, so why not use it?

• 20:25Lewis Howes?

  Yeah, I interviewed Andrew Huberman, I'm not sure if you know about him.

• 20:30Wim Hof?

  Yeah, I know, I know, I've worked with him.

• 20:32Lewis Howes?

  Yeah, and he verified the validity of this research experiment and agrees with it and thinks that, you know, it's very valid in the whole experiment as a neuroscientist.

• 20:47Lewis Howes?

  Is a big proponent of breathing, of mastering your breath, of mastering the

• 20:54Lewis Howes?

  neurology in your brain and connecting it to your body so that you can boost your immune system as well and have more power over your mind. What, what happens to our confidence, our belief in ourself when we train our minds to overcome sickness and disease?

• 21:11Wim Hof?

  Your confidence naturally will be boosted, like right now there's fear mongering going on, anxiety is the result. Why not give people the tools, natural tools for them to be able to sense a absolute sense of control within that boosts the confidence more than ever before thought possible. People, people have lost confidence, they've lost this connection, they, the government is no longer able to control a normal health within the society. It's, it's like bigger than a war going on, 200,000 casualties, deaths in a war, I mean,

• 21:56Wim Hof?

  that's war, what is going on right now. And those people through tools within themselves would be able to bring down the inflammation and, because we have shown this already and we know the damaging factor. So it should be out in the open and I can challenge any doctor or professor, within a half hour, you will see the results.

• 22:23Lewis Howes?

  Can someone say they get sick, whether it's coronavirus or some other sickness, they get a cold, they get, well, their immune system is weak and they catch something. Is it possible to transform your immunity and boost your immune system when it's already weak, when you have coronavirus, when you have some other sickness? Is it possible to get healthy when you're there? Or is this more a preventative thing to, to, to do the method when you're feeling good so that you don't get sick? Can you, can it be for when you are?

• 22:55Wim Hof?

  I, I, I tell you this, in New York recently, they did a research, bringing people with severe COVID-19 who were about to die.

• 23:10Wim Hof?

  Beyond help. They brought them into controlled hypothermia. Controlled hypothermia into Celsius thirty-four point five degrees. That's a little slight, slightly down the normal core body temperature. They kept them there for two days, forty-eight hours. And they survived. Not only they healed. They reversed the disease.

• 23:38Lewis Howes?

  Really?

• 23:39Wim Hof?

  Yes. So people who are in severe COVID-19, they suffer from prymatic edema. And then it's very difficult to use the power of the lungs because they are damaged. But I tell you this. People who start having symptoms of coronavirus. They are very able to suppress it in the beginning. So mind about this. You don't, this is not a challenge. This is not just philosophy. This is data based. That you are able in the beginning, when the symptoms begin of COVID. To bring it down with these specific breathing exercises.

• 24:23Wim Hof?

  You bring down effectively within a quarter of hour. The inflammatory markers.

• 24:29Lewis Howes?

  Wow. What's a?

• 24:30Wim Hof?

  It is there.

• 24:31Lewis Howes?

  Can you give a sixty-second demonstration of breathing technique? If someone feels anxiety, stress, overwhelm, fear. All this happening in the world right now. And they're not sick yet, but they feel the sickness of the mind. What's, what's a sixty-second practice that you would get them to do right in that moment?

• 24:52Wim Hof?

  It's a, it's almost ridiculous how simple it is. But here it comes. The, the gravity is there, guys. You really suffer from those symptoms. The, the stress, the anxiety, the fear, the, the flu-like being. The, the cold, the, the redeemed immune system, the weakened immune system. You feel all that? Do this. You sit down fully there, the way nature meant it to be. Relaxed and here. And now you're gonna go and take the life force in, which is the breath. You take it fully in.

• 25:33Wim Hof?

  You use your belly and you use your chest to take it fully in and let it go.

• 25:40Wim Hof?

  And you do it once again, and your mind is not out there, it's in with the breath. Because the symptoms are signals. They say, "You gotta go in, you gotta go in, there is something going on inside." Okay, then go inside with your mind. And once again.

• 26:13Wim Hof?

  Keep on going. You keep on going, then I can explain what's happening. What right now is happening with Lewis, he is blowing off the carbon dioxide, which is the acidity. That is the breathing trigger, he is blowing it off. The body becomes very alkaline. What happens when your immune system is deregulated? When you're depression, or got depression and inflammation is there? That means that acidity is too long a present, and the stress is deregulating our systems. Now we're making it alkaline. Suddenly, we get a halt. Through the adrenal axis, we get a halt.

• 26:56Wim Hof?

  You can feel it, because you become tranquil. You become okay. Why? Because you are the alchemist. You are changing the biochemistry right now. We did this in the university, and the professors and the doctors were all astounded. They saw the monitors. Wow, the alkalinity is going up, heart rate is going down, the inflammation is going down. It's amazing what is happening. So, we keep on doing this. You become lightheaded. Loom in the body is logical. Carbon dioxide goes out. Alkalinity is coming in.

• 27:40Wim Hof?

  And it goes as deep as the lymphatic system. And in the lymphatic system, once it is cleansed through this deep breathing, the white cells come. The white cells, the lymphocytes, the neutrophils, they come alive because the garbage is gone. The life comes back. And that is the immune system. This specific immune system takes down the intruder in the core at the beginning. That is what is happening now. And this is the way we trick and the mind and the body. Beautifully, so simple. And why not do it when it is so simple?

• 28:23Wim Hof?

  Because it has been proven by science. And our message, our difficulty, our task is to bring this simply to the people. That the gravity therein is fully there. And the power is there. It's effective and accessible. There we are. That's what we do. We bring people tools to battle their anxiety, inflammation, mood regulation, overall bad feeling, you don't know where it is. And I was talking with Aubrey Marcus about fibromyalgia. It's something the doctors don't know where it is. They take an Advil, they say. No, I say it's within you.

• 29:07Wim Hof?

  It's related to a biochemistry. And you are able to change that biochemistry within thirty of these deep breaths. And then what happens is amazing. You take one last breath in. You blow it off.

• 29:26Wim Hof?

  And you hold, you stop breathing after exhalation. And if you do this one, two, three rounds, you're able to stay three minutes without air in the lungs. That means you are going deeply within. You are changing it all. The brain stem comes alive. The survival comes alive. Then the adrenal axis, boom, reset of the body. Amazing. This is what the professor say. This can battle out immune diseases. This is a transformational technique that will change mental health care. I've been in those universities, there, there, there.

• 30:07Wim Hof?

  And it's all fundamental change and you are at the command.

• 30:13Lewis Howes?

  Let's, let's put a hypothetical scenario for a second. Let's say you're, you're living in the heat and you don't have access to a cold shower or cold water. And you don't remember the breathing technique. Hypothetical question. You're in heat and you're not breathing this way.

• 30:35Wim Hof?

  I got it, I got it.

• 30:36Lewis Howes?

  What can we do with our mind?

• 30:38Wim Hof?

  Ah, here it comes. That is beautiful.

• 30:40Lewis Howes?

  What can we do with our, what can we do with our thoughts?

• 30:42Wim Hof?

  Yes.

• 30:43Lewis Howes?

  Transform anxiety, depression, overwhelm? Or do we need to be physically in our body with breath and with cold to really accelerate this?

• 30:55Wim Hof?

  You don't need it. Don't say nobody because I ruined my business now. But the thing is, there is more than meets the eye. The last study I did was just by thought, just using the thought in brain scans, having cold water coming to my skin and make my skin temperature without motion, without muscle traction, without deep breathing, just by thinking the skin temperature not going down. That is stress, cold is stress.

• 31:34Lewis Howes?

  So wait, you had, you had cold water come on to you and you kept the temperature warm on your body?

• 31:42Wim Hof?

  Yes.

• 31:43Lewis Howes?

  So you did it? So how did you, what was your thought process?

• 31:48Wim Hof?

  Exactly. Now, that is the answer for the person who cannot do breathing techniques and cannot go into that.

• 31:54Lewis Howes?

  And it's not, it's not, it's not like running in the water like?

• 31:57Wim Hof?

  And he is lost in the desert somewhere.

• 32:00Lewis Howes?

  Yeah, okay. So how do we do this?

• 32:01Wim Hof?

  In that, that valley.

• 32:03Lewis Howes?

  Can you cool yourself from heat and also warm yourself in the cold? Or is it only from cold to hot?

• 32:10Wim Hof?

  No, it's a, after, I'm not a runner, but I did a marathon beyond the polar circle in mid-January, in shorts. I did that. And then I thought, hey, man, I did it in cold. So I must be in control of the cold, which is temperature. So let's test if I'm able to take on a thermal stress of the heat, which is temperature.

• 32:37Lewis Howes?

  Yeah.

• 32:38Wim Hof?

  And half a year later, I was in the desert without drinking, and I did the marathon.

• 32:44Lewis Howes?

  No way.

• 32:44Wim Hof?

  In the desert.

• 32:46Lewis Howes?

  With no water?

• 32:47Wim Hof?

  No water, no water. And then, what, the, the, the, the beautiful thing, because there was present a doctor, physiologist, who measured me completely up while I was running, etc. And he saw that my core body temperature in the cold remained the same, and in the heat remained the same.

• 33:11Lewis Howes?

  So what you mean core body temperature is this inside the skin, not on the surface?

• 33:16Wim Hof?

  Yes. Inside the, the liver, lungs, heart, and brain functioning was just in the right temperature all the time.

• 33:27Lewis Howes?

  Are you, are you able to heat up the external skin on ice?

• 33:32Wim Hof?

  I tell you, in New York, in New York, in the, in front of 300 people, a thermal imaging camera was put on my hand. And I wasn't aware if I was able to warm up my hand. They just asked me randomly, can you warm up your hand just by thinking? I said, what the heck? I just try it. I don't know. But I did it. I did it within a minute, 12 degrees up.

• 34:03Lewis Howes?

  Oh my, what? You went up in temperature?

• 34:06Wim Hof?

  Yes, that is the power of the mind.

• 34:10Lewis Howes?

  So what do you? What do you, what do you think about when you're in extreme heat, extreme cold to lower or, or higher the temperature so you're not freezing or, uh, uh, so exhausted of heat exhaustion? What is your mind going through in that process?

• 34:27Wim Hof?

  That is confidence, confidence in the power of your own mind. That connects through the power of intention and it puts its will in command in your side of your brain over your body. And this is now the new science in Detroit showing, it's called top-down regulation. That's why they say transformational technique that will change mental health care. And Lewis, the importance of this podcast, this interview, this coming together to explain

• 35:03Wim Hof?

  that the gravity is endorsed by science that we are able to regulate our mood no matter what.

• 35:14Lewis Howes?

  How do we take command of our mind in those extreme hot, cold, anxious moments? Again, if you don't have the breathing technique, you don't have running, you don't have the therapy, what do you do in your mind then to warm something up with your hands?

• 35:31Wim Hof?

  I tell you this.

• 35:32Lewis Howes?

  What is your, what do you say to yourself in your mind?

• 35:35Wim Hof?

  It's like when you are in love, you don't think, you fly, you got enormous power to go from A to B, to the object of your love you go, nothing can stop you. We have to learn to love life, that nothing will stop you. We are built to overcome any obstacle in our life to realize the beauty of our mind and soul. It's there. And I found it out because I had to, I, I, I lost my wife. I lost the emotion, I lost the purpose, I lost the love of my life. I was heartbroken to the bottom of the bottom of the bottom.

• 36:18Wim Hof?

  And I learned to stand up and to find out what is not in the books. What is not what they teach us in our, in our schools. And we got to teach our children, the, the new generations, how to become happy, strong and healthy. How to be in control of life, how to love life as the greatest thing that is. Because when you need it, you will appreciate it so much. And then you know what is God, what is presence, what is divine. You know it all, you know the purpose of life. It's not production and bridges and it's beautiful to make all these things. But man, it's time that we get even with our divinity,

• 37:03Wim Hof?

  with the presence of what we call God. And it's for every human, the same thing. It's being able to guarantee happiness, strength and health for our children. Let's experience that beyond any doubt.

• 37:17Lewis Howes?

  So break it down for me. When you're running in the desert or you're in the polar ice caps running or you're putting your hand on ice, do you not think then and you more feel life, feel love? Is that what you're telling me? That you, you experience joy and that joy regulates your temperature? Or what is that thought process for that three minutes with your hand on the ice? Are you going to a happy place in your mind? Are you thinking about your family or what is that thing you're doing?

• 37:47Wim Hof?

  That, you know, if every time where you go into a cold shower and you go into discomfort, you learn to deal with the stress mechanisms inside the brain. And when you really need them, then you know how to connect and make yourself from the inside. You can't from the outside, you don't see anything, but from the inside, suddenly you become very strong. Because you are regulating the hormones, the adrenal axis. And the adrenal axis is able to get you in an altered consciousness and physical power. And then you are more than what we think we are.

• 38:29Wim Hof?

  That is logical only, only we never go into discomfort. So we don't know when something happens, when this happens, or when an accident happens. Or something very severe, or war situations, we haven't trained for that. So going into the cold, I tell everybody the cold and then the ice water. Really, it brings you into a natural condition of the mind to deal with stress and pain.

• 39:01Lewis Howes?

  How important is it then? I mean, I love that you're saying this because my entire life I have tried to put myself under controlled pain. Controlled embarrassment, controlled physical pain, not to where I hurt myself, but a controlled sense of discomfort. Not feeling good, I don't like this moment, but it's painful enough because I'm going to grow past that. So that when someone pain comes my way, I can handle it emotionally, emotional resilience.

• 39:28Wim Hof?

  Yes.

• 39:28Lewis Howes?

  How important is it for us to desire pain in a controlled manner on a daily basis? Or is it something we do once in a while that will help us? Should it be daily or once in a while?

• 39:42Wim Hof?

  I think it is very addictive.

• 39:45Wim Hof?

  I'm not talking sadomasochism, but I'm talking this.

• 39:52Wim Hof?

  Right now, there is a crisis in the world with pain and painkillers. People don't know how to deal with that. That is a... And I've shown now recently in a brain scans, how to tap into the pain center, which is the endocannabinoid system within our brain. It's in the brain stem, the deepest part of our brain. We don't no longer know how to deal with it. So, how much pain do you have to endure to neurologically connect with the pain center in order to bring pain through activation of opioids to a controlled level?

• 40:36Wim Hof?

  Hey man, you will feel it naturally. It's once again, one of those things they should teach people, pupils, our kids, this in school, controlled. It's not about pain as we know it, like negative. Pain is a signal that you do not have the right connection yet. But part of the power of the mind is learning how to alleviate our own pain. Because painful situations will come in life and you better are prepared.

• 41:11Lewis Howes?

  Gotta be ready.

• 41:11Wim Hof?

  We know how.

• 41:13Lewis Howes?

  Yeah. What would you say are three skills you wish you would have had earlier in your life, growing up? And what three skills do you think everyone should learn to master to live a happier, stronger, healthier life? What skills?

• 41:32Wim Hof?

  Exactly, that. That happiness, the skill of being happiness and to be able to guarantee it is the control over the hormonal system. We showed that in the university, how to tap into the endocrine system, the hormonal system. That is happiness. You know, when you are depressed, you get a lack of dopamine and serotonin deregulation. Now you are in control of that, so you bring it in balance, so there is no depression anymore. There is balance and the pressure is back on. That is happiness. You become very happy if you are able to regulate your own mood and able to face difficult situations flawlessly.

• 42:16Wim Hof?

  You become happy and you pass down to others, you're healing others, and that comes and blesses your soul, and that makes us very happy. Healing others makes us very happy. That is one. Two, the strength. The strength is the ability to generate energy and to stay in control in any situation we are dealing with impact. Now, the cold. To me, showed me how to bring up energy continuously, to be able to sit for hours in ice, to sit easily for an hour in ice water and be okay with that.

• 42:58Wim Hof?

  That is the control of the energy management inside, because it needs combustion, and you do that at will. It's not the body who does it, it's your will. You're the neurotransmitters of your will, activating the endocannabinoid system, the adrenal axis, and then suddenly, no pain, you feel euphoric, and you got all the energy. That is power. So, that is, that is energy, power, strength, that is, and then you got health.

• 43:33Wim Hof?

  Health, the ability to tap into the immune system on all the three levels. There are three levels, and two levels were thought in medical science impossible to access. And now I know how to do it, and I showed it in scientific trials, medical trials. So it is beyond speculation. If I go back to the purpose of life, which I was looking for when I was a young kid, then I would have given that kid, who is so anxiously requesting, asking from the heart, "What is the meaning of life? I see war, I see depression, I see cruelty, I see pollution. What is the meaning of life?

• 44:17Wim Hof?

  It is happiness, strength, and health, and healing others through your being healthy, strong, and happy."

• 44:26Lewis Howes?

  It's hard to heal others if you're not happy, strong, and healthy.

• 44:29Wim Hof?

  Exactly.

• 44:30Lewis Howes?

  You can't heal someone else when you're depressed, weak, and sick.

• 44:34Wim Hof?

  There it is, because in the end, you pass on, you transmit your energy. And if that energy flows, you make people flow in their energy again, and then they are de-blocked. When they are de-blocked, then disease comes on. They ease, being at ease, or disease. And disease is being blocked. The energy doesn't run right. There is wrong chemistry going on, and people don't know how to solve it. Then if you got a sane somebody, healthy, very, you know, energetic there, then he is able to touch you, and then this social distancing is really not good.

• 45:18Wim Hof?

  Because people need to touch each other. It's neurology. It's neurology. Oxytocin comes in. Oxytocin makes the blood flow go in, and then the blood flow is nice and okay. Love is the answer.

• 45:34Lewis Howes?

  What do you think happens to us when we distance ourselves from others?

• 45:38Wim Hof?

  When we distance, they had studies on mice. Mice have a 20% possibility to have breast cancer. And then...

• 45:54Lewis Howes?

  With distancing from other mice?

• 45:57Wim Hof?

  No, no, no, just, it's always there with mice.

• 46:01Lewis Howes?

  In general, gotcha.

• 46:02Wim Hof?

  In general. But if you put mice together, then it stays benign. But if you separate them and have them live on their own, it becomes like 80%.

• 46:15Lewis Howes?

  Oh, really?

• 46:17Wim Hof?

  Yes.

• 46:19Wim Hof?

  What happens inside is that the biochemistry, it needs others. We are social beings, not for nothing. We are social beings growing from millions of years. And now they begin to artificially keep us from each other. That is not good. It's against nature. It will cause deficiencies, depression, hormonal deregulation, etc. Too much things are happening here, and it's not good.

• 46:55Lewis Howes?

  You talked about willpower of the mind for a second, a little bit ago. It seems like a lot of people in general have a weak willpower. There's a piece of candy, they eat the candy. There's a distraction, they take the phone to the distraction, they binge-watch TV. They do the thing that doesn't support their life in improving, doesn't support them in their relationship, their health, their happiness. We get distracted easily in general. How do we create more willpower of the minds? With all the distractions we have going on, how do we create more willpower?

• 47:29Wim Hof?

  I tell them, "Use your phone, eat all you want." Drink all you want etcetera, but go into the cold shower. Because you need to will, you need to exercise your will before you go into the cold shower. And when you go into the cold shower and take on the stress and control it, then suddenly you feel so much more energy. You don't need the compensation anymore. You don't need that bar, Snickers bar and the beer and the telephone and all this. You don't need it because you feel good.

• 48:08Wim Hof?

  We fundamentally do not feel well enough to not seek compensation. So when you go into a cold shower, you learn to handle and your mind, but also create a lot more energy through exercising the vascular system, the cardiovascular system. It's not for nothing that the cardiovascular related diseases is still killer number one in the western world. And that is of not going into stress, not going into cold, wearing clothes all the time. So the system inside, the physiology weakens. It's logical. And then you have to compensate for that loss.

• 48:52Wim Hof?

  And you don't know how, I tell you. The cold exercising is able to invigorate our energy processes so much. We just feel great. I always say get high on your own supply.

• 49:09Lewis Howes?

  Get high on life.

• 49:11Wim Hof?

  Yeah, high on life, yeah.

• 49:13Lewis Howes?

  Why do you think we get so addicted to other substances? Whether it be, you know, things we eat, things we smoke, addicted to watching things, addicted to whatever. Why do we become addicted to things to make us feel good? Why can't we just feel good without those addictions?

• 49:33Wim Hof?

  Because our minds in our society, which is based on money and selling, is being bombarded through advertising. If you take this beer, you are in heaven. If you take this smoke, you are so great with yourself. If you have six cars, then that's better than five cars. You are the master. And if you have ten houses, then why do you live, man?

• 50:02Wim Hof?

  We are built to be unconditionally okay. We have to go back to the core. We over abstracted our systemized money-making ways of living, and we are actually not dependent on them. And I say, all the technology, all the system, it's all great, because it's part of the creative power of the mind. But let's not forget that we actually do not need it to the amount which is now happening. And get back, and then you become even wealthier.

• 50:43Wim Hof?

  Because then you are not overwhelmed, you're not sucked out there. You are yourself and enjoying everything so much more.

• 50:55Lewis Howes?

  Yeah, I love this. You mentioned that you're an identical twin, right?

• 51:00Wim Hof?

  Yes.

• 51:01Lewis Howes?

  What does being an identical twin do to your identity? Wim Hof's identity? And have you ever felt like you didn't have your own individual life growing up because you're an identical twin?

• 51:15Wim Hof?

  I'm quite different of my identical twin. And that's because of my lifestyle. Yeah, man, that's... He is a truck driver, international truck driver. I can't do what he is doing because he is sitting for like eight hours a day. Now he's doing cold swimming and everything.

• 51:36Lewis Howes?

  That's great.

• 51:36Wim Hof?

  He's doing it now, and he feels great with it. But I thought, man, it's like Zen what you are doing. You're just sitting, handling that big wheel. There, there you go, through the countries of Europe. And you're venturing, you go from A to B. You are for days gone from home, from your children and your wife. You are just a soltero on your own, a hermit on the road. That's what you do. I think I respect you, man, but I am too flamboyant. I want to change all the time. I want to make music, I want to talk.

• 52:19Wim Hof?

  I want to be with my ridiculously cute little son, and with my wife, and with everybody, and in my garden.

• 52:28Lewis Howes?

  Yeah. Okay.

• 52:30Wim Hof?

  Yeah.

• 52:31Lewis Howes?

  I'm curious. So you never felt, you always felt like you had your own identity, your own life. You never felt like you guys were sharing a life or anything, right?

• 52:41Wim Hof?

  Man, you got, since we were born, that's besides the nine months we were together, completely in the same fluid. And since we were born, we slept always together until 17 years.

• 52:58Lewis Howes?

  No way.

• 52:58Wim Hof?

  We slept with the arms over each other.

• 53:01Lewis Howes?

  In the same bed?

• 53:02Wim Hof?

  In the same bed.

• 53:04Lewis Howes?

  You slept in the same bed with your brother for 17 years.

• 53:07Wim Hof?

  17 years, man. This was like we lived in the home for 17 years and nine months. That was. And then when we got into girlfriends.

• 53:18Lewis Howes?

  Yeah.

• 53:19Wim Hof?

  Then it became, hey, let's split. We gotta split, man.

• 53:25Lewis Howes?

  The girls were never in the bed with you.

• 53:28Wim Hof?

  No, no, not together.

• 53:32Lewis Howes?

  What was that like? What was that like after the 17th year of always being next to someone, laying next to someone, your brother, your identical twin, and then separating? What did that do to your identity?

• 53:44Wim Hof?

  It was really very natural, very natural. We were beginning to have a mind of our own and develop on our own. And yes, I think the magic of being so intimately together, it's absolutely beyond any sex or any things or thoughts of that nature. We always slept together, we sang together. We, it was magic.

• 54:14Lewis Howes?

  That's beautiful.

• 54:15Wim Hof?

  It was just magic. Yeah, it was beautiful.

• 54:17Lewis Howes?

  Do you ever, do you ever wonder what life would be like if you spent another 10 years together?

• 54:23Wim Hof?

  I'm getting back to him. And he's getting back to me. Really? And when I was seventeen, I went with him on a bike from Amsterdam. Say, like, you go from Los Angeles to Boulder on a bike. Yeah, yeah, wow. Motorcycle? Yeah, no, no, bicycle. Bicycle? Yeah, yeah, I had no money for motorcycles. No, just bicycle, old bicycles, my secondhand bicycles. And we used the bags, which normally used for bringing the newspaper around. We used that to put everything inside.

• 55:05Wim Hof?

  So we had very little money, but such a pleasure to go from the Netherlands, which is a colder state, colder country, through Belgium, then through France, into Spain, into the direction to Africa with a bicycle. That is completely different than going in a car. In a car, it's like a television. But when you go on a bike, you experience. You're experiencing life every moment. Yes, and you gotta do the effort, so you're charging up the battery. It's a, that was a spiritual journey when I was seventeen. I did that with him.

• 55:46Wim Hof?

  And I don't know what happened, because I wanted to know what is my spirit and all. And it happened. It happened in that journey that I found enlightenment, that I found. And it was not like all the time. It was these insights, which you cannot read inside the books. Even if it are the books of big philosophers and gurus, you have to write your own book. And the book, every day, is a page. It's blank, and you gotta get out of your consciousness, find the words, and make the poetry of life. That's what I did then. And then I found it.

• 56:30Wim Hof?

  And then I got back again to the Netherlands.

• 56:35Wim Hof?

  Then I lost it again.

• 56:37Lewis Howes?

  Why did you lose it?

• 56:38Wim Hof?

  I don't know. You know, you alter your consciousness. But this is the big question. We, I think this, in primary school, we have to teach our children to, what is happiness? The hormonal system. What is health? The immune system. And what is strength? That is the energy management within yourself, within control. We have to teach that. Because I was not aware of that. I just got this real wanting. And then suddenly it's, wow, wow, wow. I'm wise. I know everything. Now I know it. Now I can talk. And all that, epiphanies, one after the other, they came. And then you lose it again.

• 57:23Wim Hof?

  Because I had no real control.

• 57:26Lewis Howes?

  Control.

• 57:27Wim Hof?

  It was just there, boom, suddenly spontaneous. And it took, it stayed three weeks. Like a beam of light, like a wave. And then, when it was gone, it was gone again. But I never forget it. And now I am on the hunt to get it fully within control, to show it through science and to share it with the world. That's what we do right now.

• 57:55Lewis Howes?

  Hmm, love this. You've got, people know the Wim Hof method. They know the cold therapy and the breathing techniques. What is the Wim Hof diet? What is it that you eat most of the time on a day-to-day basis? Do you kind of eat whatever you want? Or are you a specific type of eater with your diet?

• 58:14Wim Hof?

  Yeah, I'm vegetarian. That's what. And it's all right.

• 58:21Lewis Howes?

  No meat?

• 58:22Wim Hof?

  No meat, no meat, no meat. And, yeah, simply that. It has its reasons. But for your health, I say, don't eat too much.

• 58:35Wim Hof?

  Feel your hunger, feel your appetite. Then you appreciate not only your food a whole lot better. It will become a whole lot better. Because your whole system is ready to receive the food. When you are hungry, your system is ready to take it on. The enzymes, the cellular processes, they are all away screaming, yeah, here, come, come. Oh, beautiful, ah, so nice. Then you are witnessing a feast and you are in it. That should be food every day. Then it becomes spiritual. Physical spirituality is food.

• 59:16Wim Hof?

  So, and besides of that, food should not be, uh, uh, food should be food. So not all the chemistry, the additives inside. Yeah, uh, uh, just watch a little, be conscious what you get in. Because it's gonna be you.

• 59:34Lewis Howes?

  What, what's it, that's true, your food becomes who you are. What's the, what's the day to day look like for meals? When do you eat? Do you eat a little in the morning? Do you wait to eat? Do you fast? Are you eating mostly vegetables? Are you, what are you eating?

• 59:47Wim Hof?

  I, I, uh, really, uh, if I take breakfast, then, uh, then I feel stuffed. So I don't take breakfast. At lunch, uh, no, I take it maybe at three o'clock or something now. But for years, like twenty years, I only ate once a day at six o'clock. After six o'clock P M in the afternoon is when I really felt the appetite agonizing, beautiful appetite inside. And then the food comes, you attack. Yo, you don't think you, ah, it's coming, ah, ah. It's, it's great.

• 1:00:29Wim Hof?

  And, uh, uh, that I learned, that makes you sharper. It revises your neurology, the neuro, uh, neurology inside. Yeah, uh, if we go back in the time of the prehistoric, there were no super, supermarkets, uh, uh, uh, you know, uh, uh, food stores, et cetera. It was not that, you had to look for it. And the driving force for that was your hunger, your appetite. So you became sharper in your eyes, you saw more, you lift more. And then when you find it, you have gratitude directly, no words, it's all spiritual. And we have lost that spirituality.

• 1:01:12Wim Hof?

  Because it's all the mind, it's bombarded with the advertisement. Eat a hot dog here, the McDonald's there. This food, it makes you go and happen. And what is it, do I feel that I need it? Or does my mind say that I have to take that? Because it's now convenient and I'm between two working schedules, meetings. Let me take it now. But you don't really feel it. And this keeps on piling up, piling up. It's alienation that creeps in. It's a different being than the simplicity of your being as being simple here. And now, unconditionally, there.

• 1:01:56Wim Hof?

  With all the clear answers coming naturally every day.

• 1:02:02Lewis Howes?

  Yeah, there's so many, I've interviewed so many scientists and researchers and doctors on the power of fasting for periods of time, eating less, having less food to help you get rid of inflammation, to help you live longer, to help you have more clarity. I've done four days of no food, just water and coffee, and felt more clear and focused and had a lot of energy.

• 1:02:29Wim Hof?

  There you are, there you are.

• 1:02:31Lewis Howes?

  I think it all depends, it all depends on your lifestyle. Obviously, if you're training for an hour or two a day, then you're gonna need some more food and some energy. But to delay eating, I think, is a powerful thing. As opposed to overeating, eating all the time. Again, it comes back to finding instances in your day to day life to delay gratification, to cause a little discomfort or some pain in a controlled setting. I'm not saying you need to starve yourself forever, but... Control pain every day with your food.

• 1:03:05Wim Hof?

  There you go.

• 1:03:06Lewis Howes?

  Right?

• 1:03:07Wim Hof?

  Right, totally right. This is the new dimension in science going to be. And that is what we are doing right now with the research in San Francisco on the DNA through showing that hormetic exercise. That is what you were talking about, about delaying, delaying pleasure, delaying whatever. You know, it could be in sports, you do more, or you look for a certain kind of stress and you do it consciously. And that makes the body alert, very alert, and then systems become more efficient.

• 1:03:53Wim Hof?

  And with food, it is so that they did a research on mice. That mice live two times longer when they are restricted in their diet. Two times longer.

• 1:04:07Lewis Howes?

  Wow.

• 1:04:08Wim Hof?

  Because the body becomes more efficient. Food can be a killer. That's it. And use food well and it's medicine. Use food well and you get a lot more energy. Use food wrong, it kills you. You become obese, you become weak, vulnerable. It doesn't make you satisfied, it doesn't, it's not part of your pleasure of life. So why choose food and take it in unconsciously like, I have to eat, I have to eat? It's nothing, it's blubber.

• 1:04:48Lewis Howes?

  Yeah, it's like we, we eat it for momentary pleasure, but it causes long-term pain.

• 1:04:57Wim Hof?

  Exactly.

• 1:04:57Lewis Howes?

  Whereas if we create momentary pain, we have long-term health and pleasure.

• 1:05:03Wim Hof?

  Exactly, well said. Wow.

• 1:05:09Lewis Howes?

  Dr. David Sinclair, who I've had on a couple of times as well, he's one of the leading scientists out of Harvard, who does a lot of this research on mice and giving them food and all these tests. And he's, he might have been the one who actually did that test.

• 1:05:22Wim Hof?

  Yes.

• 1:05:23Lewis Howes?

  But he talks about that, if you really want to cure cancer, I mean cure diseases, eliminate inflammation and get rid of all the junk in your body, eat less, eat better. How many calories do you think you eat a day? So you eat like around three o'clock and then maybe a dinner or sometimes once a day?

• 1:05:40Wim Hof?

  Yeah, sometimes no dinner at all. You know, I just feel how much I need and I will absolutely not overeat. How much calories, how much calories are, say, sometimes I just eat four slices of good, full corn bread with a big mound of butter and peanut butter on top.

• 1:06:06Lewis Howes?

  Yeah.

• 1:06:06Wim Hof?

  Love it.

• 1:06:07Lewis Howes?

  Yeah, there you go. That's all you'll eat. What, um, what will you drink throughout the day? Do you, do you drink a lot of water? Do you drink tea? Do you drink coffee, matcha? What do you drink?

• 1:06:17Wim Hof?

  Yeah, I, I like coffee in the morning. Oh, yeah. And then water. Water is, is great. And yeah, I take it. And but I have to say, water, liquids and all, hey, all great. But breathing consciously is really food. And that, this is another aspect. I mean, the food problem in the world could be solved through this, what I'm going to tell you right now. Deep breathing, deeper conscious breathing influences the mitochondrial aerobic dissimulation.

• 1:06:58Wim Hof?

  Aerobic, aerobic is oxygen, you know? Dissimulation is the process of oxygen getting into the energy factories in the cell, the mitochondria, and it creates.

• 1:07:13Wim Hof?

  Molecules ATP, adenosine triphosphate, whatever it is, it is molecules, it's energy. Now, listen, cancer lives anaerobically. Anaerobically, we are able to produce two molecules. When we get aerobic dissimulation, we can multiply the amount of energy with nineteen times, nineteen times. So thirty-eight instead of two molecules, thirty-eight molecules. If you breathe the right way,

• 1:07:55Wim Hof?

  you are able to increase through conscious oxygen, bringing in the amount of energy through molecules, like nineteen times. This should be researched. Because it doesn't cost money to make food, to make molecules. Food equals energy. Deep, right breathing also equals energy.

• 1:08:27Lewis Howes?

  So what I'm hearing you say is that we could, if we breathe better, we could have more energy and we don't need as much food.

• 1:08:36Wim Hof?

  And you know how crazy this can go? There are people, they call themselves breatharians. And they don't even need to eat anymore.

• 1:08:48Lewis Howes?

  No way, come on.

• 1:08:50Wim Hof?

  You have to get a breatharian on your podcast.

• 1:08:53Lewis Howes?

  I've never heard of this. So wait a minute.

• 1:08:56Wim Hof?

  Look it up, look it up.

• 1:08:58Lewis Howes?

  You can breathe and cure hunger.

• 1:09:01Wim Hof?

  There it is, there it is.

• 1:09:03Lewis Howes?

  Yeah, you have to eat eventually, right? You can't just go.

• 1:09:06Wim Hof?

  Yeah, I mean, it's gonna be cut like a hundred times, the amount of what you eat normally. And thrive well.

• 1:09:18Wim Hof?

  That is possible.

• 1:09:19Lewis Howes?

  Breathe areas.

• 1:09:20Wim Hof?

  Yeah, breath areas.

• 1:09:22Lewis Howes?

  Breath areas, okay, I'm making a note of this.

• 1:09:25Wim Hof?

  Just look it up.

• 1:09:26Lewis Howes?

  You know, breath areas.

• 1:09:28Wim Hof?

  And I get the signs on it.

• 1:09:31Lewis Howes?

  Okay.

• 1:09:31Wim Hof?

  Because this, you know, one and one is two.

• 1:09:34Lewis Howes?

  Yeah.

• 1:09:35Wim Hof?

  If we are able to show that breathing better consciously makes great amounts of energy, thus the food intake can go down with, say, fifty percent. Hey, man, we saved the world.

• 1:09:53Lewis Howes?

  So when we breathe, just so I'm aware of this, when we do ten to fifteen minutes of Wim Hof breathing, or any type of deep breathing like this, what does that do to our mitochondria? It multiplies the mitochondria?

• 1:10:05Wim Hof?

  It multiplies the ATP, the molecules. The energy factories begin to become more effective. Thus, they create more molecules.

• 1:10:17Lewis Howes?

  And when we have...

• 1:10:18Wim Hof?

  And dissimulation.

• 1:10:19Lewis Howes?

  And when we have more molecules, or more energy, we don't need as much food. Is that what I'm hearing you say?

• 1:10:25Wim Hof?

  That is the logic, yes.

• 1:10:27Lewis Howes?

  Because food is to bring us more energy throughout the day.

• 1:10:30Wim Hof?

  Yes. And you know what, and in a lot of cases, food is a lot of [BLEEP] in the food. So, we eat food to get more energy, but then a whole lot, whole chunk of that energy is needed to get rid of the additives. So, in the end, we create a deficit of nutrients and vitamins for the body. So, those are very crucial things, because we do it every day.

• 1:11:00Lewis Howes?

  Yeah, so the body, the digestive system, is working harder to process the bad foods as opposed to processing the good foods to go to where it needs to go throughout the body.

• 1:11:11Wim Hof?

  Yes, and it takes quite a chunk of energy to process it. It's like garbage coming in. Yeah, you need to get rid of it. So, that energy is lost, and food should be energy. Now, it is plus garbage, then part of that food is going to be a chunk, big chunk, is going to be used to get rid of the garbage. And besides of that, it is, a long term, it is of no good to get the wrong chemicals inside. It's like poison. You gotta deal with the poison.

• 1:11:46Lewis Howes?

  Yeah. Okay. Well, there's the, there's the Wim Hof Diet. That's the next book in the future. Uh, I'm curious, you're known for mindset, you're known for breathing, you're known for body challenges, uh, helping get rid of, uh, um, sickness and anxiety and stress and overwhelm. You're known for these things.

• 1:12:07Wim Hof?

  Yes.

• 1:12:07Lewis Howes?

  I'm curious of your thoughts about relationships, something you're not as well known for. I know you in a more intimate way, but what have you learned from the breathing, cold therapy that helps you in intimate relationships? You've had obviously challenging past with wife, uh, with mental health challenges who committed suicide. What have you learned now through this practice to help you fortify intimacy with your wife, your partner, and also fortify with your family, your kids and friends?

• 1:12:42Wim Hof?

  Amazing. Yeah. Beautiful. Relationships. Uh, as I said in the beginning, you need touch. It's oxytocin. But sometimes people get, uh, uh, something in between. And that, uh, when something gets in between, then you don't touch as much. And you begin, uh, uh, something in the mind gets out and, uh, uh, it's like distance. And that-

• 1:13:07Lewis Howes?

  Distance in the mind?

• 1:13:09Wim Hof?

  Yes. Through, uh, uh, in the mind, through the biochemistry insight. And that, uh, what I say, if you do these breathing exercises, you get rid of the wrong things in your biochemistry. I tell everybody, do the breathing. You become the alchemist. Not only the alchemist, it's good for your relationship because you get rid of that what makes the distance go. This is in an unseen terrain. It's a vibrational. But when you are blocked within yourself, you're not able to, uh, get your energy over the right way. And sensitively, you can't see it, but it's there. And you, uh, uh, you are in distance. You are in your mind.

• 1:13:54Wim Hof?

  And you keep on making these loops in the mind instead of just breaking it. I come here darling, I love you so much. And, and, and your, your wife or your partner knows if you are bullshitting, yes or no.

• 1:14:12Lewis Howes?

  So what do you do when one of your kids is angry at you? Dad, I don't like you when you did this. Or your wife or your partner is mad that you didn't do something. What do you do to overcome that?

• 1:14:29Wim Hof?

  Yes, if I go into the cold water, then this worrying about that is over. It's too cold.

• 1:14:41Lewis Howes?

  You can't think about the stress, yeah.

• 1:14:43Wim Hof?

  Yes, you can't think about that stress. You're dealing with this stress. And that makes you go away of that what you are feeding. And then it becomes smaller and suddenly, oh, I love it so much. Because your energy is fully within yourself, clean, nice. There, we are loving beings if it comes to us unconditionally. We are unconditional beings who are in love with it all. But then comes this stress and we don't know how to deal with it. And you are guilty, you are guilty, you are guilty, etc.

• 1:15:25Wim Hof?

  No, we gotta solve our blockages inside. The cold really knows how to cut off whatever you got inside. And you gotta be there. And the breathing, the breathing exercises, they are very good to regulate. I mean, you become very shallow in your breathing if you are angry, if you are blocked.

• 1:15:52Wim Hof?

  When you are anxious, you are like shallow. But when you get into the deep breathing, you break the loop. And the loop is inside the head. And that mind neurology, if you go into deep breathing, suddenly goes into deeper parts of the brain. There is the feeling and there is the being, just being, no words, just being. And you feed it with blood flow doing deep breathing. Thus you break the loop. And then your wife knows it, your partner will know it because they feel. They know you every inch of your body and your mind. So you can't bullshit nobody, cleanse yourself and you are open for love once again.

• 1:16:41Lewis Howes?

  Do you have any mantras that you deal with? Let's say you're traveling and you're not able to access the cold water in the moment. When there's a stressful moment that comes up, or your wife is angry, or whatever.

• 1:16:53Wim Hof?

  Yeah.

• 1:16:53Lewis Howes?

  Or your ego gets the best of you and you're shallow. What's Wim Hof's mantra to get back to whole, happy, strong, healthy?

• 1:17:01Wim Hof?

  Yes, this is interesting. I think the power of the mind, which I'm showing right now in these studies, which is able to defy external stress just by using the mind. That I think little children, in good traditions of where religion, God has a place. Then before they go to bed, they ask God subtly in a prayer to be tomorrow, that it is gonna be beautiful and nice and great. That is the power of mantra. That's the power of the subtle power of the intention.

• 1:17:46Wim Hof?

  That is the power of the mind. We lost that. We get in too much TV, too much iPhones, too much this, too much that. Where is the prayer again? The prayer now is no longer related as the church teaches us because we get so many religions, so many differences. So I got to the neurology inside the brain scans and I found a universal way to tap into the power of the mind, the subtle power of the mind, the power of our intention. And if that is once again working within us, then nobody wants to do evil things.

• 1:18:30Wim Hof?

  But people get frustrated, they don't know how to get out and "You are guilty and you" and this and that. No, once you become subtly in command through your own mind, over your own body, then that is what I wish everybody to do again. That is my mantra every day. So when I go in an aeroplane... I always pray, I have a little prayer. I say, "Tuam umbrum alarum." That is Latin, because I got something with Latin. And it says, "God, spread your wings and bring me safe to the other side."

• 1:19:14Lewis Howes?

  Wow, that's cool.

• 1:19:16Wim Hof?

  And most times I'm clapping when we landed, and nobody is clapping anymore. It's amazing when you go up in the air, you come down, and everybody should clap. Not for the pilot only, but for being safely on the ground, because it's magic.

• 1:19:33Lewis Howes?

  It is magic. Could you imagine 100 years ago, seeing something, flying with hundreds of people in the sky? You'd think we're crazy.

• 1:19:42Wim Hof?

  Sorcerers, witches, burn them on the stake!

• 1:19:48Lewis Howes?

  Exactly. So what's a daily mantra for you? Something you think of first thing in the morning, throughout the day, when you're going through a stressful moment? Is there something you say to yourself, a phrase, over and over?

• 1:19:59Wim Hof?

  Yes. In the morning, just rise and make friends with the day. Make friends with your wife, with your children, with everybody, and make sure you do it. You feel it, and it reciprocate, you know, then it comes back, and that you feel it. If you do that, you've got the best foundation for the day.

• 1:20:23Lewis Howes?

  What do you think is your highest priority in life? Highest, if you could rank them? The top 3 to 5 priorities for you on a daily basis, what are those?

• 1:20:34Wim Hof?

  First of all, bring love in your family. Absolutely. That is the greatest. Then, bring love in the rest of the world. Heal the world. Believe your good ideals. Always stick to your belief. Invest neurologically in that what you think is good, because we are built to be good. And then, we are built to be successful. That's the way we are built. The way we are schooled is different. But we are built by the laws of nature, by birthright, to be happy, strong and healthy. So let's be good, remain good forever.

• 1:21:19Wim Hof?

  And we do not even need the belief. It works that way. Or you better believe it. You invest in something that has a much greater outcome than your investment. It's there. This is what I do on daily basis. And besides all of it all, stay simple, stay humble, change the world for good.

• 1:21:45Lewis Howes?

  What are some key ways to create more joy in our lives? I feel like you do this in a beautiful way. But what would you say are things that the world should be doing more to create more joy?

• 1:21:56Wim Hof?

  Just breathe, breathe, take the cold shower and make sure you are in command over your happiness, your strength and your health. If you got that because it's physically there, you connect with that, then you are able to pass it on to everybody. A happy man is not longing for anything. He is there. He doesn't go to war. He doesn't create chaos. He creates radiance of love and energy for everybody and mostly even for himself. I mean, it's almost egotistic because you're gonna feel so good. If you heal others, I feel so damn good every time

• 1:22:38Wim Hof?

  when I see that people come from dark places and they tell me, "Man, I burst into tears of happiness." That's what I want.

• 1:22:50Lewis Howes?

  What are ways we can love ourselves more? I feel like self-love is something we should all be doing because the more we love ourselves, the more confidence and love we give to other people, and the more we can heal people. How do you fill yourself up with love?

• 1:23:03Wim Hof?

  You know, good exercise during the day makes you feel really proud. Body awareness, deep body awareness that you are there. And you went fully, I say, "Die once a day."

• 1:23:21Wim Hof?

  Because the life comes fully there. And if I go and I don't feel it, if I don't feel control, man, you can fight me in the barrel, full of water, full of ice, for an hour. And that's not panitans. It is, I want to be in control over my physiology by my mind. I want to love myself and the rest of the world. Because if I'm not in control, then who and what is in control?

• 1:23:54Lewis Howes?

  Yeah. What are we in control of?

• 1:23:58Wim Hof?

  Over our happiness, strength and health, boom. And that is the endocrine system, the immune system and our energy processes. It's all there. Actually, we are in control by letting go. This is what I say to the people. Learn to control the mind is learning how to let go. Because the body is one with the mind, with the brain. It's one. And the body knows how to solve extreme impact of stress anytime. But you have to learn to let go. Don't stick with the ego, with the shallow thoughts of yours. There is much more than meets the eye. It is the subconscious, the autonomic nervous system.

• 1:24:43Wim Hof?

  It's your destiny and it's calling for you. And you just have to play, go along with the ride and enjoy it.

• 1:24:52Lewis Howes?

  Why do you think we hold on to ego so much?

• 1:24:56Wim Hof?

  Because that is our, that's the quest of life. We have to go past our thoughts. And if we learn to heal others and just to love others, then we will transcend our ego. That is what it teaches. It's what our reality wants, what our soul wants is pure, pure love.

• 1:25:19Wim Hof?

  Imagine when you were in love with your partner coming into your life. Man, what's happening? That's your soul. Your soul is happening and you love it. And the other one, the partner, has the same thing. And then we get creations like little children and all. But that's the way it is. And it's the light. We are the light and that light comes. But we can create light more in us by healing others and increase it. It's not that it becomes bigger in ourselves.

• 1:26:01Wim Hof?

  We become maybe famous and all, but the light really is not bigger than 20 years ago, when nobody knew who I was. It's not bigger. It is just I'm doing what I should do. And that feels so great, deeply insight, that I have no fear of dying. Because when I die, my soul is blessed. Man, it's the way. And I want to show that now in science, in the DNA, in the ancestry, the ancestral genetic code. This is my next book gonna be to get back into nativeness.

• 1:26:44Wim Hof?

  The nativeness is in harmony, being in harmony with nature outside. And that is in love with what provides all the goods for us for free. And not abuse it and exploit it. And this is the way relationships should go as well. Because we are all part of the same Garden of Eden.

• 1:27:06Lewis Howes?

  Absolutely, I agree on that. I'm curious, Wim, what's the challenge you have yet to conquer? You've done so many different extreme challenges for your body, your mind. Is there a challenge you look at that is your Everest? That is you're like, I've never climbed this, I've never done this thing. Are you still trying to tackle these challenges? Or has it evolved into something else now?

• 1:27:32Wim Hof?

  Mostly it has evolved into something else. But physically, I'm 61. And now every year, I was thinking at my birthday, I want to do, you know, one minute more.

• 1:27:49Wim Hof?

  When I'm sixty-two, it's sixty-two minutes. When I'm seventy-three, seventy-three minutes. When I'm ninety-six, ninety-six minutes. But then I thought, no, I can't do that. I can't do that already. That's not difficult. You know, the oldest participant right now in this method is ninety-eight years old.

• 1:28:10Lewis Howes?

  Wow.

• 1:28:11Wim Hof?

  Man, beat that. So, what I want is within my life, show my Mount Everest, my more than Mount Everest, is to bring happiness, strength and health. The soul, the soul where it belongs. Within our consciousness, within our experience, every day. I want to bring love as it is. No longer a mellow, yellow kind of experience. Strong love, strong love, full of strength, very tender.

• 1:28:46Lewis Howes?

  What's the greatest fear for you that you've yet to conquer or embrace?

• 1:28:51Wim Hof?

  I think the greatest fear, if you are a father, is with your children. And, yeah, and the rest, it's flourishing now. It's flourishing, my life is flourishing. And it has come from belief. When I had nothing, like very little money, and a lot of stress and all, I still was happy. Because I was able to go into the cold, into the breathing and the exercising. And that made me feel great without the aid of external compensation, as we talked in the beginning. So, what is, I forgot the question.

• 1:29:35Lewis Howes?

  Greatest fear you've yet to conquer or overcome?

• 1:29:39Wim Hof?

  I'm sorry, I ain't got no fears no more. That it is.

• 1:29:43Lewis Howes?

  That's good, man.

• 1:29:45Wim Hof?

  The fear, you know, I was just talking about the fear. When you are happy, you have no fear. When you are in love, you have no fear. You just wanna do what you are feeling. You go, and there is no fear. You overtake everything. Because the power of the mind is related to the love which you experience. Then suddenly, everything in the brain is of usage of you to serve you to get to the other side. So then fear has no place. Fear is a signal that something is wrong inside.

• 1:30:24Lewis Howes?

  Yeah.

• 1:30:25Wim Hof?

  And we have to listen to the signal, internalize, and solve the matter. It could be an emotional fear, mental fear, physical fear. It could be viral, bacterial, spiritual. It doesn't matter. It's all fear. And the brain, the mind, knows. It gives a signal, "Don't kill the messenger. Go and follow the messenger." And then ask, "What is the problem?" Get this connection deeply within, like with the food. Talk to you, your body is talking to you, and you are not listening. The fear is beautiful.

• 1:31:06Wim Hof?

  It is a very sensitive messenger. It comes in all its fear. It comes to you. "Please, listen to me." "No, don't kill me." "You go down." "No, I follow you." "Okay, where are you?" "Oh, of course." That's internalization. That is meditation.

• 1:31:31Lewis Howes?

  Yeah.

• 1:31:31Wim Hof?

  That way, through the breath, we are able to go with the mind into deeper tissue. Because the breath is like water. It goes everywhere. When we go into deeper breathing, it goes deeper in the tissue. There could be the blockage, the inhibition. There, the fear started. And then you are able to solve, because we are the alchemists, all of us.

• 1:31:57Lewis Howes?

  So you don't fear death anymore. How old would you love to live towards, uh, to?

• 1:32:02Wim Hof?

  I live as long as I will accomplish my task. Is to bring love to the world.

• 1:32:09Lewis Howes?

  Are you trying to extend your life as long as possible? Or are you just like the most?

• 1:32:12Wim Hof?

  I will outlive everybody.

• 1:32:17Wim Hof?

  There's no problem about that. I feel so alive and I, I am really, I am in control. I'm in control and I will show in the DNA. How to lengthen the telomeres. Responsible for the span of our life. The cell division. I am doing that now. In December, we get the results. So I'm actually on top of it. This is it. First I make a study of something and then I'm gonna do it.

• 1:32:48Lewis Howes?

  There you go. I love that. What are you, what are you, a couple of final questions for you, Wim. What are you most proud of about your kids?

• 1:32:56Wim Hof?

  They are all working with me now.

• 1:32:59Lewis Howes?

  All of them?

• 1:33:00Wim Hof?

  Yeah, I mean, the four, uh, uh, the biggest ones. They're the tall, yeah. Thirty-seven, thirty-five, thirty-four, thirty-two. They're all working with me.

• 1:33:10Lewis Howes?

  That's pretty cool.

• 1:33:11Wim Hof?

  Yes, when I, I went to the, uh, primary school to get them. I always, uh, of them, uh, dad, act normal. Because in winter time, I went with my shorts to the school. And, uh, you know, the, uh, doing handstands and splits on the, on the courtyard. While the people, these people waiting on the side for the children. Smoking cigarettes, saying, uh, uh, look at that guy, he's crazy. Uh, uh, you know? Uh, so I had to act normal. Now, my daughters, where, uh, who are graduates. They, uh, uh, they, uh, they are doing the Wim half method as an instructor.

• 1:33:53Lewis Howes?

  Wow, that's cool.

• 1:33:54Wim Hof?

  They love it. So completely changed. Of course, that makes me proud.

• 1:34:00Lewis Howes?

  Wow.

• 1:34:01Wim Hof?

  And I, I just love it. And I all, also teach them, be humble. Simple, but very confident within you. You are able to heal so many people. Do it, go.

• 1:34:14Lewis Howes?

  That's beautiful, yeah. And what's the thing you admire about your wife the most?

• 1:34:20Wim Hof?

  My wife, right now? Oh, everything. She knows more of me than me myself. So, I want her around.

• 1:34:33Wim Hof?

  Where is this? Where is this? Did you see this? Do you know how the computer works? I'm helpless without her. You know, not really. But it makes life so much more quality. It gives me so much more love, so much more. This nest warmth. It's ridiculous. It's so beautiful. I don't need to travel. I don't need to climb mountains, etc. I want to stay in my garden. And now I got a new project. And the new project is, I want to make an interactive garden. And with that, I will show that we are, as humans, we all have gardens. For those who have gardens.

• 1:35:18Wim Hof?

  We are able to experience the depth of our physiology, mentally and physically, in our garden. I recently now, I made a project with rocks, 100 ton of rocks.

• 1:35:33Wim Hof?

  Piled it up to 4 meters high almost. And you can jump into the cold pool. That means you become aware when you jump in. And you gotta make the decision. That's the hormatic stress.

• 1:35:48Lewis Howes?

  Yeah, yeah, delayed gratification.

• 1:35:50Wim Hof?

  Delayed gratification. And that it is. And at that moment, it's really there. And then you jump and you feel great. Because we are more than we understand of ourselves. And the cold water is able to open up everything. So, I want to make an interactive garden, where the flowers are beautiful. And the sensations, the experiences, go really to the primordial depth itself.

• 1:36:19Lewis Howes?

  Yeah, man.

• 1:36:20Wim Hof?

  That's my new thing. Because I don't want to go away of my wife anymore.

• 1:36:26Wim Hof?

  I want to stay home.

• 1:36:29Lewis Howes?

  Getting too comfortable.

• 1:36:30Wim Hof?

  Yeah. If I get too comfortable, you know what I'm doing? I get into the barrel.

• 1:36:36Lewis Howes?

  That's good.

• 1:36:37Wim Hof?

  Not for the wine, but for the icy water.

• 1:36:39Lewis Howes?

  Exactly.

• 1:36:40Wim Hof?

  And when I'm back on, I'm back on.

• 1:36:44Lewis Howes?

  Well, Wim, I'm very grateful for you and I'm very appreciative that we got to spend time together before the madness of the world happened back in January in Poland. I feel like it was a great experience for all of us to prepare us for what has come over the last nine months and what is to come. And hopefully in the next year or two years, I can see you again and you'll either be here in LA and we'll do some ice therapy in the cold water or I'll be in Berlin or somewhere. So hopefully I can do it again in the future. You've got, you've got a book out, Wim Hof Method, finally. I feel like everyone's written books about you. Now you finally have your own book.

• 1:37:21Wim Hof?

  Yeah.

• 1:37:21Lewis Howes?

  Which breaks down a lot of this stuff about breathing, cold, mindset, science, health, performance. We've got your story in here, your spiritual awakening, but a lot of great stuff. If you just want to get started, maybe you're not ready to dive in yet to the breathing and the cold. This would be the place to start so you can learn more about it. I highly recommend getting this book. I've endorsed it on the back as well and get the free app. Of course, yeah.

• 1:37:48Wim Hof?

  Thank you, man.

• 1:37:49Lewis Howes?

  Yeah, and get the, if people download the free app, it's going to be a game changer for them to get started with their breathing. This is a simple way to get started. I love this app. Wim is guiding you. He's coaching you. He's supporting you through this. You can do it for 10 minutes, five minutes and get started and you truly feel a physiological difference and you feel better within minutes, moments of doing the breathing. So download the app. It's called the Wim Hof Method app. I think you can get it for free on the app store. Get the book. It's online. It's on Wim's site or anywhere you buy books, Amazon, stuff like that. And when Wim opens up. More workshops in the future when we're allowed to do stuff.

• 1:38:31Lewis Howes?

  Sign up for one. Go to your site. Are you just Wim Hof.com? Are you Wim Hof Method.com? Where can they go?

• 1:38:38Wim Hof?

  Yes.

• 1:38:39Lewis Howes?

  Yeah.

• 1:38:39Wim Hof?

  Wim Hof Method.com.

• 1:38:42Lewis Howes?

  Go there and get on the waitlist for when the world opens up and you can go do an experience in Poland with Wim. It's an incredible time. You'll climb a mountain with no clothes on except for shorts. Four and a half hours. You'll do cult therapy. You'll meditate. You'll do a lot of great stuff. Check it out. Also, follow Wim on social media. He's active over on social media. Got great content to remind you about who you are, why you're deserving of love and why you're deserving of a happy, strong life. Wim, are there any final thoughts, my friend? I'm really grateful for you. I'm always appreciative of our time together, but do you have any final thoughts?

• 1:39:20Wim Hof?

  Yes, I have to appreciate your school of greatness, because it is greatness, what you show. Through your, you're a handsome man, big man. I know you. You're much bigger than I am. But we are all, we both live for the greatness of our spirits and the love. And we are sharing this within the world. And every day we do it again and again, and we stand up, we rise again, and we are shining lights together. For that, I thank you.

• 1:39:54Lewis Howes?

  Of course, my man. Well, I appreciate you. Very grateful for you. If you guys enjoyed this, make sure to share with a friend. Make sure to post it on stories, on social media. Let Wim know that you enjoyed this as well and your favorite part. Again, get his book, Wim Hof Method. It's going to help you a big time in your life. Wim, you're a rock star, my man. I appreciate you and love you very much, my friend. My friend, thank you so much for listening to this episode. Make sure to share it with your friends if you found it valuable in any way. Continue to spread the message of greatness forward. We are creating content here to help people transform their lives, improve their life with tools, inspiration, strategies, and practical advice to help them grow every single day. And you play a huge part. And helping spread this message out there.

• 1:40:39Lewis Howes?

  So just copy and paste the link wherever you're listening to this right now and text it to a few friends, post it on social media, put it in a WhatsApp group chat, whatever you gotta do, share it out, or use the link, lewishouse.com/1043 and tag myself, Lewis Howes, and Wim Hof over on social media as well. And if this is your first time here, welcome to the family of School of Greatness. Please click that subscribe button right now on Apple Podcasts and leave us a rating and review. That really helps us spread the message to more people. Anytime someone leaves a review, anytime someone rates, and every time someone clicks that subscribe button. So please do that right now. And if you want more inspirational messages from me to your phone every single week, join our texting list.

• 1:41:22Lewis Howes?

  Just text me the word PODCAST to 614-350-3960 right now and you'll be updated with inspirational quotes and messages from me every single week. And I want to leave you with a quote from Rhonda Byrne, who we recently had on, was the creator of The Secret. And if you haven't listened to this episode yet, make sure to check it out. She said, "Love and gratitude can part seas, move mountains, and create miracles. And love and gratitude can dissolve any disease." I'm so grateful for you today for showing up in a big way in your life, for chasing your dreams, for going after what you want, for being a good person to the people around you. And if no one has told you lately, you are loved, you are worthy, and you matter.

• 1:42:07Lewis Howes?

  I'm so blessed that you're here today, and you know what time it is. It's time to go out there and do something great.