A Dietitian’s Honest Review of the 75 Soft Challenge

You’ve likely seen the 75 Soft Challenge popping up on your social media feeds as a more ‘doable’ version of the intense 75 Hard.

It promises to build healthy habits without the extreme rigidity.

But as a Registered Dietitian who has helped hundreds of clients move past the ‘all-or-nothing’ mindset, I know that even ‘softer’ challenges can be tricky.

In this article, we’ll look beyond the hype.

We’ll analyze the rules through a scientific lens, discuss whether it’s truly effective for long-term health, and explore how you can build habits that stick around long after the 75 days are over.

So What Exactly Is the 75 Soft Challenge?

The 75 Soft Challenge emerged as the gentler cousin to the grueling 75 Hard program created by Andy Frisella.

While 75 Hard demands strict adherence to two daily workouts, a specific diet with zero cheats, and more, 75 Soft offers a more flexible path.

The goal remains the same: to instill discipline and build positive lifestyle habits over a 75-day period.

It’s built on four main pillars: conscious eating, consistent exercise, adequate hydration, and daily reading.

It’s designed to be a lifestyle adjustment rather than a punishing regimen, which is why it has gained so much traction online.

A Dietitian’s Breakdown of the Rules

Let’s take a closer look at the four core rules of the 75 Soft Challenge.

While they seem straightforward, as a nutrition expert, I see areas that need clarification to be truly beneficial and safe.

1.

Eat well and only drink alcohol on social occasions.

This is the most ambiguous rule.

‘Eating well’ can mean vastly different things to different people, especially if you’re struggling to decide what to eat when nothing sounds good.

For true nutritional benefit, I advise focusing on what you can add to your diet, not just restrict.

Aim for a balanced plate with lean protein (about 20-30 grams per meal), high-fiber carbohydrates like whole grains, and plenty of vegetables.

This combination supports stable blood sugar and sustained energy.

Research from the Journal of the American Medical Association (2018) consistently shows that the ‘best’ diet is one you can stick to long-term, rich in whole foods and low in processed ones.

Regarding alcohol, limiting it is beneficial, but ‘social occasions’ can be a slippery slope.

Be mindful of your personal frequency and define what ‘social’ means for you.

2.

Exercise for 45 minutes every day, with one day of active recovery per week.

The U.S. Department of Health and Human Services recommends 150 minutes of moderate-intensity aerobic activity per week, plus two days of muscle-strengthening activity.

The challenge’s rule of 6x 45-minute workouts (270 minutes total) exceeds this.

If you’re new to exercise, this is a significant jump and could increase injury risk.

I recommend starting with 30 minutes, 3-4 times a week, and including activities you genuinely enjoy.

Active recovery is crucial, and options like walking, stretching, or gentle yoga are excellent for preventing burnout.

3.

Drink three liters of water daily.

While staying hydrated is vital, a universal three-liter goal isn’t scientifically sound for everyone.

The U.S. National Academies of Sciences, Engineering, and Medicine suggest that total water intake (from all beverages and foods) is around 3.7 liters for men and 2.7 liters for women.

Your individual needs depend on activity level, climate, and body size.

A great way to check your hydration is the color of your urine—pale yellow is the goal.

4.

Read 10 pages of any book each day.

This is my favorite rule.

It has nothing to do with diet or exercise but everything to do with your health.

A 2009 study from the University of Sussex found that reading can reduce stress levels by up to 68%.

Chronic stress is closely linked to poor food choices and weight gain due to the hormone cortisol.

Building a reading habit, especially before bed, can improve sleep quality and lower stress, making it easier to make mindful health choices the next day.

Is the 75 Soft Challenge Actually a Healthy Choice?

As a dietitian, my primary goal for clients is to build a positive and lasting relationship with food and their bodies.

Here’s where the challenge gets mixed reviews from me.

The Pros:

• Builds Consistency: It encourages daily actions, which is the foundation of habit formation.
• Holistic Approach: It includes mental health (reading) alongside physical health.
• No Calorie Counting: It steers away from obsessive tracking, focusing on food quality instead.
• Removes Progress Photos: Unlike 75 Hard, omitting daily photos helps prevent a fixation on body image.

The Cons (and my professional concerns):

• The ‘All-or-Nothing’ Trap: Challenges that demand perfection for 75 days can set you up for failure.

  One ‘bad’ day can make you feel like quitting altogether, which is the opposite of a healthy mindset.

• Burnout is a Real Risk: Trying to implement four new, significant habits at once is incredibly difficult.

  It can lead to exhaustion, and once the challenge is over, you may revert to old habits.

• Vague Guidelines: Without clear nutritional guidance, ‘eat well’ can be misinterpreted as an overly restrictive diet, potentially triggering disordered eating patterns.
• Not Individualized: The exercise and water goals don’t account for individual fitness levels, health conditions, or body sizes.

Important Note: If you have a history of eating disorders or a complicated relationship with food and exercise, I do not recommend this challenge.

It’s always best to work with a healthcare professional to find a personalized path for you.

A Better Approach: Building Habits That Actually Last

If the 75 Soft Challenge feels too rigid, you’re not alone.

A more sustainable and, in my clinical experience, more effective method is to build habits incrementally.

This approach reduces overwhelm and increases your chances of long-term success.

Here is a framework I call the ‘Sustainable Start’:

Week 1-2: Focus on One Thing.

Don’t try to change everything at once.

Pick one area to focus on.

For example, just aim to get in a 20-30 minute walk four times a week.

That’s it.

Master that one change.

Week 3-4: Add a Second Layer.

Once your exercise habit feels more automatic, add your next goal.

Maybe it’s adding a source of protein to every breakfast to help you stay full and focused through the morning.

Week 5-6: Introduce a ‘Mindful Moment’.

Now, bring in the mental health component.

Commit to five minutes of reading, meditation, or journaling before bed.

This builds a habit of winding down without pressure.

Week 7-8: Optimize Your Hydration.

Instead of a rigid number, simply aim to carry a water bottle with you all day and sip consistently.

Notice how you feel when you’re more hydrated.

This gradual approach allows you to build a solid foundation.

You’re creating a lifestyle, not just white-knuckling your way through a challenge.

Remember, small, consistent wins build momentum and confidence far more than one giant, stressful effort.

Conclusion

Ultimately, the 75 Soft Challenge can be a motivating start, but it’s not a magic bullet for long-term health.

The real goal isn’t to perfectly complete a 75-day sprint; it’s to build a system of healthy habits that you can joyfully maintain for years.

As a dietitian, I encourage you to focus on consistency over intensity.

Choose one or two habits from this challenge that resonate with you, adapt them to your lifestyle, and build from there.

True wellness is a marathon, not a sprint, and every sustainable step you take is a victory.