Nick Steiner, certified Wim Hof Method instructor, Prague 1, listed on the official WHM platform. One to one with English-speaking clients on strength, body composition, and cold and breath work.
STRENGTH
Progressive overload, logged. Load, sets or reps move up week to week measured against last week's numbers rather than how the session felt. Programmed around your schedule, and around an injury history if you have one, with anything current cleared by your physio first.
BODY COMPOSITION
Protein held at 1.6 to 2.2 g per kg of bodyweight, which is where the evidence puts the useful ceiling: a meta-analysis of 49 randomised trials and 1,863 people found a breakpoint at 1.62 g/kg/day, past which extra protein stopped adding to fat-free mass. Deficit sized to roughly 0.5 to 1% of bodyweight a week, the range that strips fat without costing you muscle. Every ingredient weighed raw on a scale, macros counted to the gram, not estimated.
COLD AND BREATH
The protocol has been tested properly. In a randomised controlled trial published in PNAS, 24 healthy men, half of them trained in the method for ten days, were all given an intravenous E. coli endotoxin. The trained group produced markedly more adrenaline, more of the anti-inflammatory cytokine IL-10, less TNF-alpha, IL-6 and IL-8, and reported fewer flu-like symptoms than the untrained controls. Separately, a 3,018-person randomised trial found that ending a shower with 30 to 90 seconds of cold for 30 days cut sickness absence from work by 29% (incident rate ratio 0.71, p=0.003), with no difference between 30 and 90 seconds. That same trial found no significant change in the number of illness days, so the honest reading is fewer days off work, not fewer infections. Regular exercise cut absence by a further 35% independently.
I teach the same breathing and cold protocol the PNAS trial used.
ONE TO ONE
1,400 CZK a session, 10,400 for eight, 14,400 for twelve. At your building's gym or outdoors.
EVERYTHING
Twelve sessions a month plus all three meals cooked and delivered daily in glass containers, macros counted. 42,000 CZK a month. Walking distance of Prague 1 only, two places.
MONTHLY WORKSHOP
Two hours. Breathing taught properly, then a guided cold round. 2,000 CZK a head. Next: 15 October. Never practise the breathing in or near water. Not suitable if you are pregnant, epileptic, or have a heart condition without clearing it with your doctor first.
No contracts, no gym membership, nothing to buy from me.
References: Kox et al., PNAS 2014;111(20):7379-84. Buijze et al., PLoS ONE 2016;11(9):e0161749. Morton et al., Br J Sports Med 2018;52(6):376-84.
