Why ’75 Hard’ Is a ‘Hard No’

Georgia scratches her head at the 75 Hard challenge that sweeps social media – a hard no.

If you’ve been anywhere near social media lately, you’ve probably seen people raving about their “life-changing” New Year’s resolutions—and chances are, ‘75 Hard’ keeps popping up amongst them. It’s all over your feed, promising to be the magic bullet that delivers discipline, resilience, and a total mind-and-body transformation in just 75 days. Sounds great, right? 

Well… not so fast.

Beneath the hype, 75 Hard is a minefield of rigidity, perfectionism, and harsh consequences for inevitable slip-ups. Miss a step? Start over. Struggling to balance real life with its demands? Too bad. This all-or-nothing approach might look impressive on paper, but in reality, it’s a restrictive cycle that can do more harm than good—both physically and mentally.

I’m breaking down exactly ‘why’ 75 Hard is a recipe for disaster in this blog post - as well as what you should be doing instead.

But first let’s look at the ‘what’:

What Is The 75 Hard Challenge?

The 75 Hard challenge is described as a ‘mental toughness’ programme (mental being the key word) that was created by Andy Frisella. The programme supposedly teaches discipline, fortitude and resilience by incorporating a strict set of rules over a 75-day period – where, if you miss any or “fail”, you start again from Day 1.

So what exactly are these rigid rules that you become so familiar with over the course of the 75 days (and likely longer - since the majority of people who give it a go end up starting over several times before giving up completely!). Let’s take a glance, before we unpack the reasons they might not be quite as healthy as they appear on the surface…

1. Follow a diet

This is any dietary plan that aligns with your goals – often separated by goals such as weight loss, or weight gain. Within this plan, strict adherence is required. This means no ‘cheat meals’, no exceptions and strictly no alcohol.

2. Two x 45 Minute Workouts a Day

An image showing letter tiles placed together to spell ‘fad diets don’t work’ with examples of fad diets, including; keto, intermittent fasting, paleo, carb cycling, and zone dieting.

Each workout must last a minimum of 45 minutes and one of the workouts must be outdoors regardless of the conditions (Good luck to you if you’re UK-based!). 

3. Drink a Gallon (3.78L) of Water

The creator of the programme urges consistent consumption of water throughout the day rather than chugging glass after glass at 11:30pm because you forgot to do it throughout the day.

4. Read 10 Pages Per Day

You are required to read 10 pages of a non-fiction book per day. These books should be on topics such as self-improvement, personal development, finance, or business…and no, audio books don’t count.

5. Take Daily Progress Pictures

Snap a quick mirror selfie! These are done to help you monitor visual changes over the course of the challenge.

Note that some websites will cite that rules 6 and 7 include taking a five-minute cold shower and performing one ‘random act of kindness’ or having one in-person conversation per day...but let’s be honest, if those were official rules, we’d all know about it; 75 Hard participants would never miss an opportunity to remind you they’ve mastered both the art of shivering and the skill of unsolicited small talk. [read: sarcasm]

Who is 75 Hard for?

According to its creator, 75 Hard is for anyone looking to build mental toughness and completely transform their life. Whether you want to increase your income, boost your confidence, improve time management, or develop unshakable discipline, the programme promises to help you achieve it all. The idea is that by following its strict set of rules—sticking to a rigid diet, exercising twice a day, reading self-improvement books, and eliminating any room for error—you’ll develop the “traits and habits” necessary for long-term success. On paper, it’s positioned as a life-changing system that can be scaled to suit anyone, from busy professionals to stay-at-home parents.

The programme taps into the widespread desire for rapid self-improvement, offering a clear (albeit extreme) roadmap to success, with the underlying message that if you follow the rules perfectly, you’ll emerge a stronger, more capable version of yourself.

But it’s never that straight forward.

75 Hard Red Flags:

Okay, so I’m not going to list 75 red flags… that’s too much effort - for myself listing them, and you reading them! - but let’s summarize the major areas where 75 Hard falls short as an effective route to ‘total transformation’...

75 Hard Lacks Any Scientific Basis

I’ll never knock someone for wanting to make a positive change, but it’s frustrating to see people latch onto fads that do more harm than good. 75 Hard’s approach lacks any scientific foundation when it comes to both exercise and nutrition, leaving participants to follow arbitrary rules without any real guidance on what’s actually beneficial for their health.

Infographic showing the cycle of extreme dieting: starting with the diet, then hitting a plateau, falling off the diet, regaining weight, and starting the process over again.

From a dietary perspective, the programme allows participants to choose any diet—whether it’s vegan, keto, pescatarian, or something else—without ensuring it’s balanced or sustainable. There’s no education on proper nutrition, which is crucial for long-term success. Scientific research consistently shows that extreme dieting approaches lead to unsustainable habits, often resulting in rebound weight gain and negative psychological effects. Studies also emphasise that forming lasting habits and a positive mindset around food is key to maintaining a healthy lifestyle—something 75 Hard completely overlooks.

When it comes to exercise, the programme demands 90 minutes of physical activity every single day, with one session required to be outdoors, no matter the weather. Whilst I can really get behind getting outside daily, especially during the winter, as discussed in my article on battling the winter blues, this may not always be realistic - or safe - to do daily. And remember what happens when you miss a day? That’s right - you’ve failed and you start over.

In addition, 75 Hard provides no guidance on what type of exercise should be performed, leaving participants to interpret "workout" however they please. Compare this to science-backed recommendations, such as those from the NHS, which suggest 150 minutes of moderate-intensity activity per week, or the American Heart Association’s (AHA) guidelines of 150–300 minutes of moderate exercise or 75 minutes of vigorous exercise per week. These guidelines prioritise consistency, sustainability, and adaptability—elements that 75 Hard completely ignores in favour of an all-or-nothing approach that can be overwhelming and unsustainable for most people.

All-Or-Nothing Approaches Don't Work

One of the biggest red flags of 75 Hard is its rigid, all-or-nothing approach. The programme enforces strict dietary adherence—no cheat meals, no alcohol, and absolutely no room for flexibility. While discipline and consistency is important, this level of restriction fosters an unhealthy relationship with food by labeling certain items as “bad” or “cheating.” Over time, this black-and-white thinking can contribute to disordered eating patterns, making it difficult to enjoy food without guilt once the programme ends.

Diets work when they allow for flexibility—crucial for long-term adherence. Life happens; birthdays, weddings, and social events are inevitable, and a sustainable approach to nutrition should accommodate them. The inflexible nature of 75 Hard not only discourages balance but also sets people up for failure by forcing them to start over from Day 1 if they slip up. This punitive mindset contradicts research-backed strategies that emphasise gradual changes, habit-building, and self-compassion—key elements in achieving lasting health improvements.

From my experience, my most successful clients aren’t the ones who can power through a 75-day streak of so-called “perfection” (and trust me, I’ve yet to meet anyone who has!). They’re the ones who focus on multiple years of consistency—showing up, making progress, and allowing room for real life. When they do have an off day, they don’t beat themselves up or feel the need to “start over”...because they’ve committed to long-term change, not just a short-term challenge. Remember, I don’t need you to be perfect… I just need you to show up.

It’s all Arbitrary

Ultimately, 75 Hard means nothing - it’s a series of numbers plucked out of thin air; another fad diet designed to tempt you into a ‘quick fix’. Why 45 minutes for a workout, not 40 or 50? Why 10 pages of reading, not 15 or 5? And why, in 2025, are we still acting like progress hinges on chugging a specific amount of water and snapping daily selfies? These guidelines have no scientific basis, yet they’re presented as the secret formula for success. They’re just a random collection of tasks designed to look tough and marketable, rather than fostering meaningful or sustainable change.

75 Hard Neglects Rest

By demanding two daily workouts with no rest days, the 75 Hard Challenge ironically neglects the one thing that actually enables your body to repair and grow stronger from your training: recovery!

You don’t get stronger and fitter during training; these adaptations happen in-between sessions - but ONLY when your body is given adequate rest and proper nutrition to repair itself. In addition to the physical, taking days off from workouts helps fend off mental burnout, too.

This relentless approach is an express ticket to overtraining syndrome, chronic fatigue, and injury, ultimately hindering the progress it claims to promote.

And finally, the biggest red flag…

75 Hard Is NOT Sustainable 🚩

You’ll see the epic transformation photos plastered everywhere – mainly because his marketing team want you to – but what you don’t see are the countless people left feeling broken, exhausted, and like they’ve “failed.” Why? Because it’s all or nothing. Miss a single day? Start over. Need rest? Tough luck. This is not sustainable, nor does it teach you anything other than how to be miserable and well… the cost of living crisis is doing that just fine.

It goes without saying that most individuals who work full-time would struggle to get in 90 minutes of exercise, be prepared enough (meal prep) to follow the diet without ‘fault’, and find the time for those 10 pages (particularly if you have a family or even pets!). Forcing unrealistic, unsustainable expectations doesn’t just set you up to fall short of your expectations; by labelling any ‘slip up’ as a ‘failure’ - punishable by starting over - you’re buying a one-way ticket to feeling demotivated, deflated, and downright rubbish. Over time, repeating this cycle chips away at confidence, fuels self-doubt, and leaves you feeling like you’re never quite good enough.

75 Hard is a 2025 OUT! 2025 In? Moderation.

75 Hard is not the first, and certainly won’t be the last ‘X-day challenge’ to take over social media. It preys on the desire for self-improvement but masks real progress by making the completion of all 75 days the only measure of success. If you ‘fail’ on day 30, instead of celebrating what you have achieved, you’re left feeling like you have to start from scratch—completely ignoring the progress you made along the way. This all-or-nothing mindset keeps people stuck in a cycle of self-criticism and unattainable goals. So yeah, 75 Hard is out for 2025 (and honestly, it should stay that way).

2025 Ins include moderation, fuelling better and having a healthier relationship with food. 2025 Outs are fad diets - like 75 hard.

As a nutritionist and fitness professional, I cannot, in good conscience, recommend this approach. Challenge is good, and we do experience growth when we are faced with some level of adversity. But we need to understand that it's only through cultivating a growth mindset, building healthier relationships with food and exercise, nurturing your body, and approaching your goals as a life-long commitment - not a short-term fad - that you will see the biggest possible changes - both physically and mentally.

At Georgia Radley Nutrition, we focus on sustainable, long-term progress that prioritises your health and performance over fleeting quick fixes – as tempting as they may be. True success isn’t just about knowing what to do – it’s about having the guidance, support, and accountability to create lasting change. As such, I do not consider myself just a macro coach – I look to help you fuel your body and mind by providing resources, guides and direct answers to YOUR questions: because nutrition is so much more than what we eat in a day. I want to empower you with the knowledge and skills that set you up for a lifetime of nutritional success.

Let’s ditch the all-or-nothing mindset and create a sustainable, personalised approach to help you reach – and exceed – your goals. Whether your focus is aesthetics, wellness, or performance, Performance Macro Coaching (PMC) is here to support you every step of the way.

With PMC, you’ll receive tailored, individualised nutritional guidance to support your training – fuelling your body with a plan that works for you. Enabling you to train hard, and reap the benefits of the continued support from myself.

You’ll benefit from in-app coaching, weekly check-ins, Q&A’s, and online resources so you can stay on track and continue progressing long after your first 75 Days…

Let’s make lasting changes!

Join Today! Performance Macro Coaching to receive bespoke macronutrient targets, weekly check-ins, personalised nutrient timing structure and monthly Q&A video sessions