40-Day CryoForge Challenge: Days 1–10

This is my honest, unfiltered journal of the first 10 days of my CryoForge experiment. If you want to know what it’s really like to try to burn belly fat with cold, breathwork, and a simple morning routine—read on!

Why I Started (And What I Hoped For)

When I finished my 40-day Wim Hof push-up challenge, I noticed something wild: my belly fat was melting away, way faster than I expected. That got me obsessed with the science—why was this working? Could I do even better? What if I could find the simplest, most effective way to burn belly fat at home, no gym required?

So I decided to create and test my own protocol in real-time—what I'm calling CryoForge Core Burn. This isn't a finished system; I'm literally building and refining it as I go through this 40-day challenge. My goal: lose as much belly fat as possible using a morning protocol anyone can do, while documenting what works, what doesn't, and how the method evolves. Not to get ripped, just to get lean, healthy, and energized.

My Starting Point (Day 0)

Starting weight: ~145 lbs (fluctuated between 140-150 lbs)
Waist: Didn't measure exactly, but belt was getting tight
Body composition: Slight belly fat, not seeing abs definition
Goal: Get leaner, lose belly fat, and see how far I can go in 40 days

Results After 10 Days

Weight: ~140 lbs (lost about 5 pounds of fat while gaining muscle)
Waist: Noticeably smaller—had to use a new belt hole!
Body composition: Belly shrank significantly, can see ab outline (5-pack with small lower belly)
Other changes: Fit into old jeans, wife noticed the transformation

My Daily Routine (Days 1–10)

Wake up early (4am!)
Wim Hof breathing (3 rounds, 30 breaths each)
Ice shower
EPOC exercise (pick one, 6 sets, max effort, breath-hold style)
Make fat-burning tea (Earl Grey, ginger, turmeric, lemon, cinnamon, black pepper, peppermint)
30-minute walk
Fast until 2–3pm (2 meals a day, light dinner)

I'm also trying a new diet approach—nutrient-dense, mostly plant-based, inspired by Blue Zones and yogic traditions. Sleep: about 6 hours/night.

[IMAGE: Early Morning Routine]

Prompt for DALL-E: A cozy living room at 4am, soft lamp light, blanket and pillow on a couch, journal and mug of tea on the table, hint of dawn outside. Peaceful, inviting, healthy morning vibe.

Prompt for SORA (Video): Time-lapse style video of an early morning routine: person waking up at 4am, moving to couch with blanket, doing breathing exercises, then transitioning to ice shower, exercise, making tea, and going for a walk. Soft lighting transitioning from dark to dawn. Calm, motivating energy.

What Actually Happened (Days 1–10)

I felt great—waking up early was easy, and I actually wanted to get out of bed.
My mood was positive, energy high, and I felt lighter and more agile.
I lost about 5 pounds of fat (even while gaining muscle). My belly shrank so much I had to tighten my belt and could fit into old jeans.
I wasn’t hungry in the mornings, and when I did eat, I got full fast.
My wife noticed the change and was amazed (but not ready to try the cold and breathing herself yet!).
Early on I naturally ate my first meal around 10am. As hunger calmed and energy stayed steady, I realized I could push that later (more on that in Days 11–20).

[IMAGE: Visible Progress]

Prompt for DALL-E: A before-and-after style illustration: person in workout clothes, first image with a slightly rounder belly, second image noticeably leaner, both smiling and confident. Clean, positive, realistic style.

Prompt for SORA (Video): Split-screen comparison video showing transformation: left side shows person from day 1 (slightly rounder), right side shows same person from day 10 (noticeably leaner). Both sides show person doing the same exercise or pose. Smooth transition between before/after. Uplifting, motivational feel.

What Was Hard (And What I Changed)

The hardest part: staying consistent. Life happens! My minimum: Wim Hof breathing, ice shower, EPOC exercise, tea, and fasting. Walking and perfect diet were bonuses.
I allowed myself rest days (3 days on, 1 day light movement/yoga).
I changed my eating window to fast as long as I could, usually until 2–3pm. Tried one meal a day, but two meals worked better.
If I missed a day, I just got back on track—no guilt.
Another real-life tweak: I stopped finishing my kids’ leftovers “to avoid waste.” That small habit was quietly adding calories.

[IMAGE: Overcoming Challenges]

Prompt for DALL-E: A person looking at a calendar with some days checked off, others blank, but smiling and determined. Sunlight through a window, yoga mat and water bottle nearby. Uplifting, relatable.

Prompt for SORA (Video): Person sitting at desk looking at a calendar, marking off successful days. Some days are blank (missed days), but person stays positive. Cut to person getting back on track - doing breathing exercises, exercise, looking motivated. Theme of persistence despite setbacks.

Tips If You Want to Try This

Get comfortable with the breathing and cold exposure first—they’re the hardest part to start, but get easier.
You can do this at home, in private. No gym needed.
Don’t stress about perfection. If you miss a day, just start again.
Eat when you’re hungry, not by the clock. The routine naturally reduces appetite.
Focus on form with the exercises—quality over quantity.

[IMAGE: Simple Home Workout]

Prompt for DALL-E: A bright, minimalist home space with a yoga mat, water bottle, and a person doing a bodyweight exercise (push-up, squat, or plank). Sunlight, plants, and a sense of calm energy.

Prompt for SORA (Video): Short video clip of someone doing bodyweight exercises in a clean, minimalist home gym space. Start with person setting up yoga mat, then smoothly transition through 3-4 different exercises (push-up, squat, plank, burpee) with natural breathing rhythm. Bright morning light, plants visible, peaceful energy.

What Surprised Me Most

How fast the weight came off (especially belly fat)
How little food I needed to feel good and energetic
How much I wanted to wake up and start my day
That I could do this without a gym or fancy equipment
Seeing the outline of my abs again—call it a “5‑pack” with a tiny lower belly. It made the process feel real.

[IMAGE: Happy Discovery]

Prompt for DALL-E: A person looking surprised and happy, holding up old jeans that are now too big, in a bright kitchen. Playful, real, and inspiring.

Prompt for SORA (Video): Person trying on old jeans that used to be tight - now they're loose! Person looks surprised and happy, maybe doing a little celebration dance or showing off to camera. Bright, natural lighting. Fun, authentic moment of discovery.

What’s Next?

Keep going! My goals for days 11–20: keep reducing belly fat, add new EPOC exercises (burpees, pike pushups, jump squats), extend the walk + tea combo, and experiment with pushing my first meal later based on true hunger.
I’ll keep tracking my progress and share another update soon.

Thanks for following along! If you have questions or want to see the next update, leave a comment or check back for my Days 11–20 post soon.

40-Day CryoForge Challenge: Days 1–10 – My Honest Journal