The Viral 75 Hard Challenge: A Mental Toughness Test or a Risky Wellness Trend?
The 75 Hard challenge, a program promising mental and physical transformation, has exploded in popularity on social media since its launch in 2019. Created by entrepreneur Andy Frisella, it positions itself as more than just a fitness craze, branding itself as an "ironman for your brain." Participants are tasked with adhering to a set of rigorous, non-negotiable rules for 75 consecutive days. A single slip-up means starting over from day one, emphasizing discipline and mental fortitude.
The challenge has attracted individuals seeking a reset, a way to break bad habits, or a means to achieve personal goals. For some, like Andrew Walls, a content creator from Madison, Wisconsin, the challenge presented an opportunity to overcome grief and make positive lifestyle changes. Overwhelmed after the death of his younger brother, Walls found himself gaining weight and seeking a way to regain control. After two unsuccessful attempts, he committed to the challenge, setting his sights on completing it before his 30th birthday.
"Every time I felt like I didn’t want to do it, I’m like, ‘You just got to keep going because this is what you want,’" Walls shared. His adherence to the program’s six core rules – following a diet, drinking a gallon of water daily, abstaining from cheat meals and alcohol, reading 10 pages of a nonfiction book each day, completing two 45-minute workouts (one outdoors), and documenting progress with daily photos – became a defining part of his daily life.
Walls adopted a structured routine. His mornings began with a lemon cayenne pepper shot, followed by fasted weightlifting and a protein-rich breakfast. Basketball served as his second workout. Sticking to a pescetarian diet, he consumed rice and salmon for dinner. He credits the program with helping him feel more "free," develop new hobbies, establish boundaries, and break unhealthy patterns. "I didn’t read, and now I love reading. I don’t overeat and control my portions," he said, highlighting the lasting behavioral changes he experienced. "And I say no to things that I don’t want to do that before the 75 Hard challenge, I would just do."
Shellece Pratt, a fitness influencer based in Tampa, Florida, embarked on a similar journey, starting the program after falling off her routine during the holiday season. Her weekdays now commence as early as 6:30 a.m. with a pre-breakfast workout. Like Walls, she emphasizes consistency in her diet, consuming the same meals daily – eggs, turkey bacon, and toast for breakfast, followed by ground turkey or chicken thighs with broccoli and sweet potato for lunch. "I’m a creature of habit, so I’m eating the same thing every single day, and it does not bother me," she explained. Pratt’s commitment extends to her fluid intake, focusing solely on water, with the occasional Poppi, to reach the daily gallon requirement. Afternoons are dedicated to walks or pickleball, and her current reading material is "You Only Die Once: How to Make It to the End with No Regrets" by Jodi Wellman. Having completed the challenge once before, Pratt draws on her experience as the daughter of bodybuilders to navigate the demanding regimen.
"If I want to do something, all I have to do is set my mind to it, and it’s going to get done," she asserted, emphasizing the mental resilience she developed through the program.
While anecdotal accounts like those of Walls and Pratt showcase the potential benefits of the 75 Hard challenge, health experts have expressed concerns about its potential negative consequences. Frisella’s website includes a disclaimer urging individuals to consult with a healthcare professional before participating, but the challenge’s inherent rigor and restrictive nature have raised red flags for some.
Bethany Doerfler, a dietician at Northwestern University Medicine, cautions that while the structure and accountability of the 75 Hard challenge can be beneficial, it could also lead to overhydration, overtraining, and the development of disordered eating patterns. "The program is an overly complicated exercise trend with arbitrary fitness and lifestyle goals aimed at winning the war with yourself," Doerfler stated. She argued that the challenge promotes an unhealthy "all-or-nothing" mentality that could be detrimental to mental and physical well-being.
Doerfler emphasized that there are numerous healthier and more sustainable ways to build a structured exercise and wellness routine. She cautioned against embracing wellness trends that carry the risk of shame if participants deviate or that set unattainable and unscientific goals. She stressed the importance of a thorough medical examination before undertaking such a demanding program to rule out any underlying health issues.
Despite these concerns, proponents of the 75 Hard challenge, like Pratt, maintain that it offers a valuable opportunity for personal growth and self-discovery. Pratt uses her TikTok platform to share her journey and inspire others. "I just want to help people honestly realize their full potential," she explained. "It’s hard not to see people who look like you who want to mirror you in terms of success, motivation, or discipline."
Walls, who documented his progress online, revealed a 20-pound weight loss after starting at 250 pounds. He highlights the mental fortitude he gained through the experience. "I learned that even though you get knocked down, you could always come back. You just got to commit to it and do it," Walls said. "Motivation is going to come and go, but discipline is what’s going to keep you going."
The 75 Hard challenge presents a complex and nuanced picture. While it can be a catalyst for positive change for some, particularly those seeking structure and discipline, its rigid rules and potentially harmful consequences necessitate careful consideration and consultation with healthcare professionals. The challenge’s popularity underscores the human desire for self-improvement, but it also serves as a reminder of the importance of approaching wellness with a balanced and informed perspective, prioritizing long-term health and well-being over quick fixes and extreme measures.
