Episode 86: Dietitians Review the 75 Hard Program
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Episode Description
In this episode of The Up-Beet Dietitians podcast, Emily and Hannah dive into the popular New Year Resolution program, 75 Hard. This “transformative mental health program” incorporates nutrition, fitness, hydration, brain intellect and.. Progress pics? Would this program be a good resolution for you? What are the girls' thoughts on the surprisingly flexible nutrition guidelines? Tune into this episode to hear their thoughts!
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0:33
hello everyone welcome back to another episode of the upbeat dietitians podcast Hello everybody welcome back to the Pod
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today we are doing a diet review which I think has been a while since we've done one of these
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um we are reviewing 75 hard it's when this comes out what was that
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audience like [Laughter]
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um this might come out quite a bit past New Year's but I think it's still fitting because resolutioners maybe are
1:06
still sticking with things into February and March um I feel like 75 hard is typically
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it correlates to New Year's resolutions as we'll kind of explained today but we're going to go over what 75 hard is
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maybe some benefits of it if there are any and then we're going to go over the big glaring issues which as you guys
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probably know around here any diet review typically involves a majority of our times but discussing the issues of
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said diets so that will be the bulk of today's episode for sure yes
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it'll be exciting I didn't know a lot about 75 hard before now but
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this is going to be fun to chat about it'll be good so let's get right into it so like what is 75 hard
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75 hard is I I looked this up so I was going to ask you in the episode I'm like
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Emily we can Google is free it's a 75-day program hence the name
2:02
and it was created by an individual named Andy frizzella who is an author
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YouTuber and podcaster something right off the bat this was
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quoted from the website it says this is not a fitness program 75 hard is a
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transformative mental toughness program this is a key element to everything that
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is going to come later but remember that little mental quote yes not a fitness
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program so you do this 75
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you do this for 75 days and there are five rules to the program as any fad diet has or anything
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wellness scammy program but that's a spoiler there are always rules and these are the
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rules of 75 part and they're actually a little bit different than our normal typical fad diet which is kind of fun so
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the first rule is choose a diet and follow it a disclaimer Andy our founder of 75 Park
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I had to throw this is about F75 hard on it because I didn't like how I was going into that
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it's not a personal trainer nor a dietitian and he does suggest that you
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consult a professional before starting the program and to find a nutrition
3:36
program that will work well which some points for that at least he's
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not saying like what diet to follow without the education to do so
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yeah uh I'll save it we'll save it when we get Susie yes so in rule number one
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we're gonna kind of like break down each of these rules actually and like go into them more specifically so that's kind of just the overall for number one
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number two is you have to complete two 45 minute workouts daily and one of them
4:10
has to be outside so 90 days or 90 days 90 minutes
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daily for 75 days you must do to come follow the rules no
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days off that's kind of the whole point of it is if you have new days off you have to start back over and you have to go outside
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for 45 minutes if it's negative 30 better suck it up mental toughness we're
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working on yeah you better be out there andy doesn't care about your frostbite get over it with that okay that's also
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we're getting we're already going into it I know on the third rule is to drink a gallon of water every day
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just once again not a dietitian okay moving on for now yes
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rule number four is to read 10 pages of non-fiction which I personally
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from a non-healthcare professional standpoint I hate this rule because I
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don't like non-fiction and something to know about this rule which makes even worse is audiobooks
5:15
don't count that's like how I consume all my books as audiobooks and it's such a huge that's where a lot
5:22
of people read now it's like it's coming back like reading wasn't like trendy but like
5:29
audiobooks make it so much more accessible it helps me to read more because otherwise I don't have the time or I don't think I have a time in my
5:35
head to like sit on the couch and read whereas I can like get so much more information which I do like nonfiction
5:42
um I like both non-fiction fanfiction but I can consume so much more of either one if I use it in audiobook form so I'm
5:48
less likely to do it I guess I'm just not mentally tough enough that's what it is you wouldn't be able to be
5:55
I don't even know what the name of like someone who follows I wouldn't be
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uh you know I know I'm I don't wanna I don't really want to name it we'll jump
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past that um something else to know about in this non-fiction you're reading is it has to
6:11
be a genre of personal development which I actually do like like self-help books a lot a lot yeah rule number five is you
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have to take progress pictures and you're probably wondering
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why this is a mental toughness program we're wondering that too we'll get to it
6:30
we'll get to it so if you don't and these are the five rules
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and he lays it out and he's like this is very simple these are the five rules it's not
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crazy complicated but if you don't follow one of the rules for one day you
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have to start back over at day one right so like if it is negative 30 one day and you can't do your outside
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workout that sucks yeah gifts are all the way back over at day one and do 75 more days
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if you are only able to do one 45 minute workout
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s for you yeah if you've got a job and kids and other responsibilities and you
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just couldn't fit 90 minutes in because you have other things to do besides just being
7:16
hard I don't know how to categorize these
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people um then that just sucks for you yeah
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so let's talk about the benefits because we always go benefits first then we go
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it's like the smallest list in the world and with each of them we have caveats as to why they're not really benefits
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they'll benefit first benefit is there's goal setting in poll
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there's some motivation it can be motivating yeah they are
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most of them are kind of smart goals I don't know if they really have the
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Timeless standpoint on it because they're just saying right away You're gonna do all this there is the timeline
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of like 75 days I guess where you can reassess your progress see how it's
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doing and kind of go from there but yeah we'll get to it later too but
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there's better ways or alternate ways maybe not better because maybe people do like this and that's great for them which we should have said this earlier
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too if this is your thing you love it it does not seem to cause any kind of like
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disordered eating or exercise habits for you you really think this is great that's wonderful for you please don't
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leave any hate comments telling us why we are wrong and it's the best thing that's ever happened to you
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um because it may not be for other people this podcast is not just for you no this
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is not an individualized podcast no no but yeah goal singing motivation the
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other one is that we do have the possibility of making Health promoting Behavior changes which
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is a good thing obviously like if your goal is to improve your health which first of all
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um I guess before I get into that more um you don't always need to be working on
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your health it's okay if that is not a priority of yours but if it is we do want to do it in a way where we are
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doing things like this like maybe changing certain diet habits and getting more activity and getting plenty of
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water um so there is a possibility of like doing those things that are
9:22
objectively good for your physical health but these as we went to may lead
9:28
to disordered eating as we'll describe below or describe next you guys aren't looking at our outline no so
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let's get to the cons yeah so we kind of have it categorized like the first couple
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or I guess the first one I guess more so is more General but then we kind of go into each one kind of specifically and talk about why they are problematic
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foreign right off the bat we kind of hinted at this before is
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it's making a lot of changes at once it's not like first week you start
10:04
incorporating your dietary habits second week you start incorporating your Fitness ones your third like you focus
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on water it's right off the bat you are changing your dietary habits you
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are exercising for 90 minutes a day you are reading if you like but if you
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hadn't read a book in like 10 years that's where do you start
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um what if you drink like 16 ounces of water a day like Alan's gonna feel like a lot you're gonna be in the bathroom
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you're not might not have time for you other things because you're in the bathroom it's a lot of changes at once
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especially if you are sedentary going to that two 45 minute workouts a day can
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feel like a large leap I will note say scoured this website it even says in
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the website like even if you hadn't worked out in x amount of years you could still do this program and I was
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like maybe if it was like stretching like or like something very light it's
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still that's 90 minutes more of activity that one you weren't maybe incorporating
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from like a Time standpoint into your life or like your body's not used to moving that much regularly and after
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that third or fourth day you're gonna be feeling it a lot so
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won the time standpoint to Hannah mentioned the dangerous weather
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conditions before of like negative 35 degree weather like one of
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your workouts has to be outside regardless
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and the point that they brought up on the website about the like going outside
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workout was if they didn't want to leave your kids alone which that was very
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interesting that was the only caveat that was mentioned like weather was not
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one of those I'm guessing Andy lives in a place where it's always warm and he did not consider other climates no no no
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no no but they he even goes on to say like you can go on the driveway or backyard but
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like if you have a baby or like a toddler that needs to be monitored at all times you can't do that
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and he said you could also bring them outside like you're gonna bring your baby into your negative 30 degrees
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which I mean I guess I would hope that if you like literally have a newborn like if you had a baby last week I would
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hope you're not doing 75 hard but like I'm not gonna put that basketball because I work with actual
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people and I've seen a lot of crazy stuff so I would actually believe it would happen but
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yeah that advice is honestly kind of borderline dangerous for some people especially parents who
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can't just sleep their children yeah so yeah I second all of that this one is
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it's just too much at once like you said it's you can't sustain Behavior changes like that like no I've never seen
13:08
someone be able to do that long term with that many things at once it's just not sustainable no
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and any type of life outside of it true
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all right let's go into our next one we kind of mentioned it already as well but um with the diet points we're gonna go
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down the line now the first one as a reminder the first rule is to choose a diet and to follow it so with this rule
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and he does get the disclaimer where he says he recommends Consulting a professional but he doesn't know if
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you're actually doing that and if you don't this diet is just up to your own interpretation and it could be a very
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unsustainable or again kind of borderline dangerous one especially with doing two workouts a day depending on
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the type of movement you're doing and honestly no matter what type it is it's still going to be a lot of calories that you're likely burning especially more
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than your body's used to if you have been sedentary prior to that it could just lead to you being undernourished and that can lead to I
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mean fatigue and poor energy and increased risk of injury the list goes
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on and on cramps and soreness that lasts for days poor recovery all of that
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um he does also he has give some diet advice which says no cheat meals or alcohol so I guess that's his one
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diet rule that you must follow which we have a whole episode on cheat meals don't we
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I think we've touched on that before oh yeah we do yeah so we'll link that below our whole thoughts on cheat meals I mean spoiler alert we don't like them
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um but I guess that makes sense for his whole thing not to have cheat meals because you have to be mentally tough for 75
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days so if you have a cheat meal and no no so this one is just I think too broad
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which could be a pro because we don't like strict diet rules but that just
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leaves it up to interpretation interpretation for the person doing 75 hard and we have seen being dietitians
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in the actual field of actual people that what a healthy diet is healthy and
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air quotes heavy air quotes is very confusing to people people don't
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know what type of diet is best for them and so just letting them choose what to do
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could be not so great yes
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yep I don't have any doubt either trusted dietitian trust the dietitians
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some this these just kind of piggyback off of each other the next one takes into account like there's no mention of
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recovery after the 45 minute workouts and this incorporates both from an exercise and a dietary standpoint like
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Hannah mentioned you're probably burning a lot more calories you need more food to compensate for that
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and also there's no rough States there's for 75 days like that's over two months and
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I guess it's like two and a half months yeah yeah and I guess the workouts appear to be up for interpretation too
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so they could be somewhat low intensity on some days but again people don't know where the line should be if they've
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never been taught that and so they could go way too hard too fast and that's only going to make recovery worse and again
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increased risk of injury and under nutrition and all of that to no bueno we don't love the
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no days off grind discipline mentality no I I used to be like that
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where I'd work out like every single day and I feel so much better now that I take like two or three days of rest a week yeah like you would think it
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wouldn't be that way you think I would be again quote healthy when I work out seven days a week but
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rest is very productive and healthy and good for us and necessary for Optimum
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performance so if you want to get good at those workouts videos 75 um you better take some restaurants you're just gonna get burnt out and
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feel like crap yeah so rule number three yes rule
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number three was to drink a gallon of water a day and this is just not individualized for some people that's
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way too much there was such a thing as over hydrating and people don't know
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this but you can give yourself too much water typically it doesn't happen because people don't
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drink enough water in the first place so it's hard to achieve but 128 ounces that's a gallon right I think
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it's about yeah uh 64 is a half gallon yes yes that's a
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long island some water one like you're not used to drinking that much water that can be a very
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challenging adjustment from going to the bathroom standpoint also it's not individualized water goals depend on a
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lot on like physical activity levels and like how like if you're like a heavy sweater
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or not also your body size like I'm probably
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not going to drink the same amount of water as like a 6.3 man
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I don't like we should not have the same it's similar with like nutrition where
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hydration is is individualized and just stamping that
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once it's all go on is not going to be beneficial yeah I feel like the gallon
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of water always gets thrown around as like the perfect amount of water but back to the whole diet standpoint too if
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someone's not eating a proper diet and they're over hydrated it could also be not getting enough minerals from the
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diet if they're under eating and that could lead to over hydration risk as well mm-hmm
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yeah um to kind of give a tip though that I tend to give out and again this is very general advice not
19:00
individualized to you listening um but for hydration we talk about like our urine color a lot kind of
19:05
self-assess how it's going and again there's a lot of factors that can play into it like medications and how sweaty
19:12
you get and things like that that could also be impacting how hydrated you are but generally speaking we want to see
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like a pale yellow like lemonade color and we shouldn't be going like every 10 minutes like you might be
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if you are drinking a gallon a day after not drinking for a long time um if your pee is like always always
19:31
clear you're likely over hydrating and if it is more like amber colored like
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apple juice you could be under hydrating but it's going to change too like when I get up in the morning it's a lot darker
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than at 2 pm when I've been drinking water all day so take it with a grain of salt but yeah ideally that pale yellow
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is kind of what we want to see throughout the duration of the day yeah
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which may or may not be what you achieve drinking a gallon of water
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potentially not but maybe maybe who knows we're living in the unknown
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um the next con we talked about this one we got ahead of ourselves when we were going through the rules you just kind of
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popcorn thoughts out there but with the reading audio books are great options
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like Hannah mentioned and I don't know how deep will dive into your
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my therapy appointment you know your therapy moment today but some people don't have time to sit down and read and
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like they're driving around a lot maybe they have kids maybe they have like a lot of like cleaning and cooking and
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laundry and just things that they have to do where they can't physically sit
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down and read words on a paper additionally this does not
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I was I don't want to know about this I'm like is this me just being very like abrasive I have to check
21:01
myself sometimes and I was like is this ableist but because like blind people can't read
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books yeah they probably listen to audiobooks and then I was like well there's Braille but I don't know how accessible non-fiction books health help
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books are I don't think Andy has a little asterisk that said if you're blind just use braille like he's not
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considering them no so one audiobooks are great from like a Time
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standpoint also like where people can't see so
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that's just an a no yeah I like the idea of reading more I think more people
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should meet read more yeah but I don't know if those like short
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guidelines like I feel like there was more strictness with the reading compared to the dietary
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component which is very rare and like once again
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the the vagueness is not very helpful because it just says like any self-help
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book even though there are tons of toxic self-help books out there oh yeah so many so
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I mean that could also just lead to more problems or you're just digging a deeper hole by doing this
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okay our next one is the progress photos which we discussed I think in our episode about like the red flags of a
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diet a lot um how if someone uses progress photos to sell their weight loss program or
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diet or whatever that's a red flag because it doesn't actually show you anything about the
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diet that can be altered we'll link it below so you guys can listen to it but
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um like Emily kind of alluded to at the very beginning if this challenge is about mental toughness then physical
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changes that you see via progress photos should be irrelevant
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yeah and it's also not a fitness program per Andy so again like why does
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someone's I don't want to say their Fitness because you can't look at someone and how fit they are but how does their
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change in body composition based on what you see via the picture again we can never know for sure what is going on
23:10
internally but how does that how is that not a fitness program yeah
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and the website is just covered in them every single testimonial is a progress
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photo which is very confusing because not only does it
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first like promote that like oh this is a fitness program you're you might like lose some body fat but
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also perpetuates that like idea of like I don't know the last time we've talked about this actually that like weight loss is like better
23:40
for someone's Health it perpetuates that idea we talk about all the time I just don't remember the last episode we
23:46
talked about it's been so you need a refresher I talk about it every day I'm sure you've heard it from one of us
23:52
recently but maybe not a podcast episode um yeah that's that's so true like maybe the progress
23:58
photo shows that they now have abs they didn't have before but are they like
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super like are there muscles like made of glass now because they didn't have any rest for 75 days
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did they read awful self-help books and now they feel even worse about themselves than they did before are they
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over hydrating and so they're not getting enough sodium in or they're just peeing all their sodium and what else is
24:26
there what else is potassium gosh all right there's peeing all those things
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out like there's so many things that could be going wrong that we can't see via a picture and just because I lost
24:36
weight does not mean that they're better off yeah no no
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I feel like that's all I have to say Okay I I could talk a lot more about it but I
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don't know if anything more productive would have to be a conversation yeah yeah yes yeah we should do an episode of
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progress photos we should all right later notes for Emily
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add to a list do progress photo episode there we go this is a good way to plug
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actually real quick if you have any episode ideas um you can always leave comments on our
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posts on our website um and we always see those or you can always go to the contact part of our
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website as well and always shoot us an email that way or DM us and we also look at those so if you ever have episode
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topics that you want to cover let us know yes yes yes yes
25:34
the next con we've kind of implied this is there's not really any type of like
25:39
flexibility in this plan for like six oh my gosh I don't even think of sickness like if you get sick
25:45
oh yeah that I was thinking I'm like oh family and like like daily mood changes and jobs
25:53
also if you get sick like if you got a cold and you're out for like three days
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and you're on day 70. sucks for you here we go another two and
26:06
a half months it's not it's so rigorous and
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there's I don't think I put this in oh okay it's something I'm gonna lump this in with
26:17
um bullet points that's coming later is it's just not sustainable because like there's no slowly leaning in or out
26:23
progress process it's very rigorous and throughout the entire website it just
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kept like actually screaming like not like I'm getting Vibes screaming it's
26:34
like there's text that is saying there are no compromises and that's why you
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fail it said we were saying you all like every paragraph included it somehow like
26:46
they brought up like people were like well what if I want to change this and then he's like no that's the reason why
26:52
you fail is because you made compromises and I'm like wow oh
26:59
it just this was not made by someone I feel like who like
27:05
had any type of adversity in their life right it's like they had plenty of time they maybe
27:12
they worked there like nine to five and this was their entire personality was
27:18
well his whole thing is how he's an entrepreneur that's like his other claim to fame yeah
27:27
I mean twins but like we're not out here like yelling at people about not making
27:33
compromises and if you're not doing these things you're gonna be a failure
27:40
I just that's not motivating for so many people to like tell them that they suck
27:46
oh I have posted an Instagram reel and Tick Tock before
27:51
Um duetting Papa swolio which is the exact same what what do you always say like different font same name same guy
27:59
different fun yeah um I stole that from Emily that's Emily's quote um
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what was I saying oh with the Stitch that I did with him or duet whatever it was I was like who's motivated by this
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and I got so many comments that said I am motivated I'm like okay that's great but I also got a ton that said like no being screamed at and told how terrible
28:19
I am does not motivate me no no so once again like if it works for you that's
28:24
great this podcast is out for you but yes if it doesn't work for you it doesn't mean that something is wrong
28:29
with you no you just get motivated by different things and approaches
28:36
let's go uh I feel like that also all these three points just all tied
28:42
together is that like it just emphasized that All or Nothing mindset where like if you're not doing all of it you're
28:48
failure and like that's already a type of mindset a lot of people have with food
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and if you like lump in the exercise or it's also something people have with exercise as well
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um but if you lump in all of it together it can just it's a concoction for a
29:08
problematic situation in someone's mental health and physical
29:13
health and probably emotional health like we're really tag teaming all those in this yep
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yep yep yep yeah our last few points kind of all go together but the last one we'll talk about is this can create a
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negative feedback loop where if you fail quotes on the fail you go back to day one and then these
29:33
goals are you likely failed because they were not realistic and so you kind of find yourself find yourself in this
29:39
endless cycle where these goals aren't sustainable for you but you feel that you should be doing it and so you just
29:45
keep doing the same it's what's the what's the thing where they say Insanity
29:50
like the definition to do the same thing over and over again and like expecting different results that's kind of like
29:56
this not that I want to call anyone listening to this insane but um you just find yourself in this Loop
30:03
that can only be stopped by ditching this and finding an approach that's better for you yeah
30:10
so all in all let's focus on what we can do
30:15
there are some aspects of this plan that can be beneficial one we love
30:21
non-restrictive dietary even though there is thumb restriction but it's like this is the least amount of restrictions
30:28
probably in a fad diet that's true yeah um it incorporates a lot of different
30:33
aspects of health so like Nutrition Fitness hydration
30:40
um like readings like intellectual challenges progress photos I'm not even gonna throw
30:46
that like Eddie there's not really a lot of Pros to that no so it does
30:52
incorporate some good different elements of Health maybe if you feel like this is
30:59
something you'd be interested in you could like I know he says no compromises but you're not paying him if
31:06
you don't pay the pay to enter his program so you can kind of do your own 75 hard
31:13
Challenge and do it they have 75 soft it's also a thing
31:18
and you can make whatever you want it's been adapted but you can even adapt it
31:23
to you even further yes yeah and you can add other elements of this set like
31:30
maybe you like wanted to focus on you can throw sleep in there I want to see a fad diet that emphasizes sleep yeah
31:37
which that's never happened before in the world of dying culture no why are we
31:42
not why are we not emphasizing that well it
31:47
doesn't directly lead to weight loss so that's why it's not a real good seller you're right people are asleep they're
31:54
not working out right they're not burning very many calories if you're just laying there yeah
31:59
so this can be some it has some elements of being a good motivator but it's good to
32:05
reflect on like what you know works best for you and if you do try it and it
32:12
doesn't work that's not on you yeah
32:17
agreed agreed so go ahead go ahead I'm just going to say
32:23
the scandler of like if you have an eating disorder history or disorder eating history
32:30
probs not a good fit problem yeah yeah proceed with caution yes
32:36
yes okay that's our thoughts on 75 hard whew I mean you guys knew it was coming
32:42
whenever we do a diet review it's always the same I mean we should do a die review of when we like but I don't know
32:49
what I like I should say I don't know that they're intuitive eating that's not a diet
32:55
yeah and even that has nuance and things that we maybe don't know about it
33:02
the best diet one for you yeah yeah
33:08
okay let's do our bonus question this one I always I always do this I always like
33:14
preface it before I just ask the stupid question okay the question is what do you call the end slice of bread Emily
33:19
you go first I'm just gonna zip it for a minute okay I call
33:25
the end slice of bread the end
33:30
wow okay like I literally say like who wants the
33:39
ends and my dad like my dad would say like oh I'll eat a sandwich with the ends
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all right guys thanks for listening we'll see you next week it's really really thrilling
33:52
[Music] I don't say any of the like foot things or like that's what I thought maybe like
33:58
a foot versus butt debate because we say butts in my house because we're just a hillbilly family of nine
34:07
I don't know what Ross says though this is more so like when I was growing up I don't know what the Thompsons call the
34:13
end slice I will ask Ross after this and report that could it say like you have you never gone to like it the
34:20
end of the bread well people are gonna kiss me but we don't talk about it because we just both don't eat it
34:27
so they just go in the trash or I will try to like do like a french toast or my croutons
34:34
um if I'm feeling if I'm feeling sustainable that day otherwise so yeah
34:44
[Music] um I don't know why I eat sour no and I feel like the end of
34:51
sourdough isn't like the end of like maybe like a whole wheat no I would not call the end of sourdough
34:57
a butt of sourdough bread like I would call that sourdough I don't know
35:06
I mean I guess they don't know what poppy calls it like a generous yeah yeah I eat most of
35:14
sourdough does Bobby eat like the butts of bread in general so
35:20
yes okay I'm gonna say yes that's good well I'm not proud of my choice to not eat them trust me now that I'm saying it
35:27
out loud I actually probably will start eating them more I'm ashamed
35:33
I don't know why it's just like it's not as good as regular like inner slices it's definitely different but it's like
35:38
if I did like my own homemade bread I would love the butt slice of bread like
35:43
the crust is just so much different and more more better so much better on like
35:49
a homemade bread or like a Sourdough okay same kind of eye yeah but like a regular old like we get the it's the
35:55
Sara Lee artisan bread it's like Ross's favorite that we always get it's like always in our fridge
36:02
um like I don't eat the butts of those very often I just thought of this too aren't
36:07
hamburger buns like mostly just like always butts of bread
36:15
like there's no inner slime yeah and like hot dog buns or like Bagels
36:23
but maybe it's just a different category so it just doesn't apply I feel like yeah because it's like a loaf yeah
36:29
that's right you don't have like loaves of hamburger buns no that's true okay it just applies to
36:35
loaves that that clears it up I was getting really stressed
36:40
I was too I was about to like oh this is exciting yeah
36:49
what's an end so I know foot like you said is one of them is there any other common ones that we don't think of we're
36:55
not thinking of I think the foot was the biggest thing that appalled me
37:00
I feel like that's worse than butt somehow I'm also biased I agree no I I
37:06
learned it well I guess I I don't I don't know what my friends in Illinois say but I learned it like at Purdue
37:12
someone said the foot and I was like the what no it's just gross because I know
37:18
butts are also gross but feet are nasty okay I don't want the word foot and bread anywhere near each other like what
37:24
was the other end be then the hand oh the hand I don't know
37:32
yeah I think but makes sense like two butt cheeks with a loaf in between yeah cute he's cute
37:41
okay well let us know if you say you thought we won't judge you though yeah we still like judgment initially
37:47
but like we'll still accept you yeah well I'm a wasteful Queen so I can't
37:53
judge I throw everything away yeah I'm gonna work on that that's my
37:59
that's my new goal add that to my 75 hard eat all the butts bread bites okay
38:06
we're done here today podcast we need to take that we need to end this all right all right thanks for listening
38:14
we'll see you next week all right bye guys bye
