Jul 4, 2025
Start 75 Hard Smarter: Know Your Health Before You Commit
A deep dive into the 75 Hard Challenge—its structure, benefits, and risks, and why testing your biomarkers first can help you do it smarter and safer.
Longevity
Written by
Mito Team
The fitness challenge 75 Hard is more than a fitness trend. It’s a mental toughness program that’s gained millions of followers since it launched in 2019. But while it’s designed to push your limits, it’s not for everyone.
Before jumping in, it’s worth asking: Is 75 Hard healthy for you? And how can you prepare your body for it?
What Is the 75 Hard Challenge?
The 75 Hard Challenge is a 75-day program created by entrepreneur Andy Frisella. It’s often mistaken for a fitness plan, but it’s meant to be a mental discipline challenge. The goal of this fitness challenge is not to lose weight, but to build grit through strict daily habits.
Here’s how it works: you follow five core rules for 75 days straight. Miss one task—even by accident—and you start back at day one. People take on the 75 Hard Challenge to build structure, test their willpower, or break out of a rut.
The Rules: How to Do The 75 Hard Challenge
To complete the 75 Hard Challenge, you have to stick to these rules every single day:
Follow a structured diet, no cheat meals or alcohol
Complete two 45-minute workouts per day (one must be outdoors)
Drink one gallon (about 3.8 liters) of water daily
Read 10 pages of a nonfiction/self-improvement book (no audiobooks)
Take a progress photo each day
That’s it. Simple on paper, but very demanding in practice. You’ll need time, discipline, and careful planning to stay consistent for 75 days straight.
The 75 Hard Benefits (When It’s Done Right)
Many people report big wins from finishing the challenge. It can help you build structure and break bad habits. Reading daily and staying consistent with workouts often leads to better sleep, more energy, and improved mental focus.
You also build momentum. Sticking to a tough routine for 75 days can create a sense of pride and confidence. For people who thrive on structure, it can be a reset button.
That said, benefits come when the challenge is approached mindfully, not obsessively.
When 75 Hard Becomes Too Much
While 75 Hard helps some people stay accountable, it’s not the right fit for everyone. The challenge doesn’t include rest days. And doing two workouts a day, especially outside in extreme weather, can increase your risk of injury, burnout, and poor recovery.
Hydration can also be a problem. Drinking a gallon of water a day isn’t ideal for everyone. Overhydration throws off your electrolyte balance, especially if you're restricting salt or sweating heavily.
People with a history of disordered eating or overtraining tendencies should approach with caution. The strict rules can make it easy to fall into an all-or-nothing mindset.
Modified Versions: 75 Soft and 75 Medium
To make the challenge more sustainable, many people opt for gentler versions like 75 Soft or 75 Medium.
75 Soft keeps the core idea but allows one workout a day, a more flexible diet, and doesn’t require starting over for missed tasks.
75 Medium is somewhere in between. It’s still structured, but with built-in recovery and customization.
These versions keep the spirit of the challenge while reducing the physical and mental load. They’re great options if you're new to fitness or just want a more balanced routine.
Why You Should Check Your Health Before Starting
One of the biggest issues with 75 Hard is that it assumes your body is ready. But if you don’t know your health baseline, you could be pushing yourself in the wrong direction.
Doing two workouts a day and restricting food can affect hormones, hydration status, inflammation, and nutrient levels. Overtraining can raise cortisol and lower testosterone. If your sleep is off or you're under-recovering, the challenge may do more harm than good.
Getting a full panel of blood tests before starting gives you a snapshot of where you are now, so you can train smarter, not harder.
How Mito Health Can Help You Prepare
At Mito Health, we offer comprehensive blood testing that looks at over 100 key biomarkers. These include:
Hormones like testosterone, estrogen, and cortisol
Nutrient levels such as vitamin B12, magnesium, and vitamin D.
Inflammation, thyroid, blood sugar, and more
You also get a personalized action plan and a 1:1 consultation with our top doctors. Whether you’re doing 75 Hard or a modified 75 Hard version, we’ll help you understand what your body needs and how it’s responding over time.
You can even retest after the challenge to see how your biomarkers have changed.
Know Your Body First
The 75 Hard Challenge can be a powerful tool to build discipline and shake up your routine. But it’s not a one-size-fits-all plan, and your body needs to be part of the conversation.
Before committing to 75 days of intense structure, check in with your baseline health and track your biomarkers. Blood testing with Mito Health gives you the clarity to take on the challenge safely and sustainably.
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