Simply Alive with BJT Logo

The CryoForge Reset: How I Rebuilt My Body at 44

⏱ 6 min read

40 Days of Cold, Breath, and Movement to Start Over

40-Day Challenge

The CryoForge Reset: How I Rebuilt My Body at 44 - Featured image showing Mind & Body related to the cryoforge reset: how i rebuilt my body at 44
• BJT

The CryoForge Reset: How I Rebuilt My Body at 44

I didn't start this to build a perfect protocol—I started because I wanted my waist back.

At 44, with three kids and a full schedule, I couldn't make it to the gym. But I also couldn't ignore the belly fat that had crept in over the years. I'd been doing Wim Hof breathing and cold showers for a while, but something was missing. I needed a system that was simple, effective, and actually worked.

So I built one and tested it for 40 days.

What Is CryoForge?

CryoForge is a morning protocol that combines:

  • Wim Hof breathing (3 rounds)
  • Cold exposure (ice shower, 2-5 minutes)
  • Breath-hold intensity work (6 sets of one bodyweight exercise)
  • Walking (30 minutes, fasted)
  • Thermogenic tea blend
  • Strategic fasting (first meal around noon)
  • Optional heat exposure (sauna blanket)

The idea: create controlled stress early in the morning through cold, breathwork, and movement—then let your body recover while fasted. This triggers what's called EPOC (Excess Post-Exercise Oxygen Consumption), where your body continues burning extra calories for 12-24 hours.

No gym. No fancy equipment. Just breathwork, cold water, bodyweight exercises, and timing.

Important Safety Note: CryoForge involves cold exposure and breathwork, which can be dangerous. Never hold your breath in water. Never do breathwork while driving. Cold exposure and breath-holding can cause dizziness, fainting, or cardiac issues. If you have any cardiovascular conditions, respiratory issues, or health concerns, consult a healthcare professional before trying anything similar. This is my personal experiment and documentation—not medical advice.

Why I Created This Challenge

I'd tried everything:

  • Random workouts when I had time (rarely)
  • Cutting calories (felt terrible, lost muscle)
  • Expensive supplements (waste of money)
  • "Just eat less" advice (didn't work)

What I needed was a simple, repeatable system that:

  • Takes less than 90 minutes total
  • Works at home with minimal equipment
  • Fits my 4am wake-up routine
  • Doesn't destroy my energy for the rest of the day

After researching EPOC, brown fat activation, fasted training, and breathwork, I designed CryoForge. Then I committed to 40 days to test it honestly.

The Results

Physical changes:

  • Belt moved one hole tighter
  • Old jeans fit again (some now need a belt)
  • Visible ab definition returning (5-pack showing)
  • Lost roughly 20-25 pounds over the challenge while maintaining strength
  • Belly skinfold: Started ~16mm, reached ~10-12mm by end
  • Body fat calipers showed consistent reduction every 10 days

Energy & sleep:

  • Waking naturally at 4am without an alarm
  • Sleep duration dropped from 8 hours to 6 hours, but quality improved dramatically
  • Apple Watch data: Only 11-15 minutes awake during sleep (extremely efficient)
  • Deep sleep: 49-52 minutes consistently
  • No mid-afternoon crashes
  • Calm, focused energy throughout the day

Mental & appetite:

  • Appetite naturally delayed—first meal comes late without willpower
  • No hunger in mornings
  • Feel satisfied with less food
  • Positive morning affect ("done with sleep" feeling)
  • Mental clarity, no brain fog

My 40-Day Journey

I broke the challenge into four 10-day phases, each with its own focus:

Days 1-10: Building the Foundation

Built the core stack and proved it actually works. Biggest challenge: consistency, not intensity.

Key discovery: A minimum viable stack (breathing + ice + one exercise + tea + fasting) beats an "all or nothing" approach.

Read my Days 1-10 breakdown →

Days 11-20: Experimenting and Extending the Tail

Added new exercises (burpees, pike pushups, jump squats), refined the walk + tea combo, and pushed my first meal later.

Key discovery: Small additions (like walking and tea) can substantially stretch the metabolic effect.

Read my Days 11-20 breakdown →

Days 21-30: Precision and Non-Negotiables

Fine-tuned for sustainability and muscle protection. Learned there's a sweet spot for fasting—too much and you start eating muscle instead of fat.

Key discoveries:

  • Lunch (~12pm) is the sweet spot for first meal—enough fat burn without tapping into muscle
  • 20 lb kettlebells work better than 35 lbs (less hunger spike)
  • Body fat measurement: Consistent progress from 16mm to lower levels
  • Burpees create maximum EPOC without increasing appetite

Read my Days 21-30 breakdown →

Days 31-40: Consolidating the System

Locking in what works, protecting muscle, and refining for long-term sustainability.

Key insights:

  • 2-3 CryoForge sessions per week is sustainable long-term
  • Regular workouts + yoga on other days for balance
  • Body stays in fat-burning mode even on off days (metabolic adaptation)

Read my Days 31-40 breakdown →

Want the Complete Protocol?

If you're curious about the science, exact exercise selection, and daily protocol, I've documented everything in the complete guide.

Read the Complete CryoForge Protocol →

The guide includes:

  • The science behind EPOC, brown fat, and fasted training
  • Exact breath-hold set protocol
  • 25+ exercise options with progression
  • Tea blend recipe and timing
  • How to measure progress
  • Safety guidelines and contraindications

Who Is This For?

This might work for you if:

  • You're tired of complicated workout programs
  • You want results without a gym
  • You're willing to wake up early and do uncomfortable things
  • You value simplicity and consistency over perfection
  • You're interested in cold exposure and breathwork

This probably isn't for you if:

  • You have cardiovascular or respiratory conditions (consult a doctor first)
  • You have a history of disordered eating
  • You need instant results (this is a 40-day process)
  • You're looking for a "magic bullet" solution

The Honest Truth

This isn't easy. Waking up at 4am to breathe hard, stand in ice-cold water, and do breath-hold burpees before most people are awake requires discipline.

But here's what I've learned: small, repeatable actions create big changes.

You don't need perfection. You need a minimum viable routine and the willingness to show up consistently. Some days I do the full protocol. Other days I do the bare minimum (breathing + cold + one exercise + fasting). The key is not skipping more than two days in a row.

What I'm Doing Now

After completing the 40-day challenge, I've settled into a sustainable routine:

  • 2 CryoForge sessions per week (full protocol)
  • 2-3 regular workout days (strength, movement)
  • 1 yoga or mobility day
  • 1-2 rest or light activity days

This keeps the metabolic benefits without burnout. My body stays in fat-burning mode, sleep stays efficient, and energy stays high.

I'm documenting everything as I go—the wins, the struggles, the adjustments. This is a real experiment, not a polished fitness influencer routine.

Disclaimer: This is my personal experiment and documentation for educational and entertainment purposes only. Cold exposure and breathwork can be dangerous. Consult a healthcare professional before beginning any cold-exposure or breathwork practice. Never hold your breath in water. Perform all exercises at your own risk. I'm not a doctor or medical professional. Do your own research and listen to your body.