Health
75 Hard fitness challenge draws expert warnings as toned-down versions gain traction
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An extreme, all-or-nothing fitness regimen is going viral again as millions seek rapid weight loss and mental toughness through its relentless daily rules. But as health experts warn the intensity may be unrealistic for many people, lighter versions of the challenge are also picking up steam.
Fueled by social media buzz and dramatic celebrity transformations, the viral 75 Hard challenge, created in 2019 by entrepreneur and podcaster Andy Frisella, requires participants to follow a rigid lifestyle regimen “without compromise.”
The rules include two 45-minute workouts each day — one outdoors — a strict diet with no cheat meals or alcohol, a gallon of water daily, 10 pages of nonfiction reading and a daily progress photo. Miss a single task in the 75 days, and the challenge resets to day one.
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“The mental changes are 100x greater than the physical changes,” Frisella says on the challenge’s website. “This isn’t another temporary Band-Aid program,” he promises.
One of the daily workouts in the 75 Hard challenge must be completed outdoors. (iStock)
Supporters say the program builds discipline and accountability and has given many participants a clean slate at the start of the new year.
Experts, however, warn that extreme doesn’t always mean effective, especially for long-term weight loss and health.
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“Any program that promises weight loss needs to take you into a calorie deficit,” said Dr. Milica McDowell, a Montana-based exercise physiologist and doctor of physical therapy. “If you are burning more calories than you are consuming, yes, you will lose weight.”
Experts say an all-or-nothing structure may not be sustainable for long-term weight loss. (iStock)
But she cautioned that the results often don’t last.
“The challenge with the 75 Hard workout is that when you stop doing it — which would mean burning fewer calories — and you do not change your eating and drinking behaviors, it is likely that whatever weight you lost during the challenge will come right back,” McDowell told Fox News Digital.
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“I do not consider this to be a sustainable way to lose weight,” she said.
The program requires participants to drink a gallon of water each day, a rule some experts say may be excessive for certain people. (iStock)
The Cleveland Clinic also says the program’s rigid, two-a-day structure may do more harm than good for people without a strong fitness base, particularly those with chronic medical conditions. Even drinking a gallon of water a day may be excessive for some people, depending on body size and health needs, it notes.
Medical professionals also urge caution for people with joint or heart problems, no exercise background, a history of eating disorders, or already demanding schedules.
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For those drawn to 75 Hard’s structure, experts suggest modifying the program to suit individual needs.
Variations like “75 Medium” and “75 Soft” have emerged that dial down the intensity with fewer workouts, more relaxed diets and simpler habit targets designed to be more sustainable.
The 75 Hard challenge has gained widespread attention on TikTok and Instagram, where participants document their progress. (iStock)
“A softer start lowers the activation energy for behavior change [and] reduces all‑or‑nothing thinking,” Fatima Cody Stanford, an obesity medicine physician scientist at Massachusetts General Hospital and Harvard Medical School, told USA Today.
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The approach can reduce the risk of injury, exhaustion and people quitting altogether, Stanford said.
“I think people are realizing it’s OK to be gentle with yourself,” Morgan Manning, a 26-year-old media and marketing professional from New York City, told USA Today.
Softer fitness challenges build in rest days and flexibility to reduce burnout and injury risk. (iStock)
Her TikTok video announcing she was trying the “soft” version received over 60,000 views.
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“These versions feel more human,” said Jesse Ramos Jr., a certified personal trainer and owner of BBT Fitness NYC. “They allow people to build discipline without burning out, getting injured or hating the process,” Ramos told Fox News Digital.
“Fitness shouldn’t feel like punishment,” he added.
Experts say long-term health comes from consistent, sustainable habits — not extreme challenges. (iStock)
Experts agree that consistency matters more than intensity when it comes to long-term weight loss and health.
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Robin DeCicco, a certified holistic nutritionist from New York City, previously told Fox News Digital that she encourages clients to focus on sustainable habits like simply moving more, eating more whole foods and drinking more water than they were before, rather than following rigid rules.
“Healthy habits that change into long-term behaviors are what make people healthier into the future,” DeCicco said.
Health
Starting a GLP-1? Doctors Reveal Surprising Benefits and Side Effects
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Health
Greater weight loss promised by higher-dose Wegovy shot, now approved by FDA
Novo Nordisk to slash Wegovy, Ozempic list prices
Board certified rheumatologist Dr. Mahsa Tehrani discusses Novo Nordisk’s decision to dramatically cut the U.S. list prices for its popular diabetes and weight-loss drugs Ozempic and Wegovy on ‘America Reports.’
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The U.S. Food and Drug Administration announced on Thursday its approval of a new, higher-dose Wegovy (semaglutide) injection.
The 7.2 mg dosage, called Wegovy HD, is intended for weight loss and long-term weight loss maintenance for adult patients. It is triple the previous maximum dose of 2.4 mg.
This marks the fourth approval in the FDA’s National Priority Voucher pilot program, which “seeks to expedite approval of applications that address critical national health priorities,” according to FDA Commissioner Dr. Martin Makary.
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“The new FDA is moving with unprecedented efficiency on products that advance national priorities,” he said in a press release. “Today’s approval is another demonstration of what the FDA can accomplish when we try bold new things.”
The U.S. Food and Drug Administration announced on Thursday its approval of a new, higher-dose Wegovy (semaglutide) injection. (Michael Siluk/UCG/Universal Images Group via Getty Images)
The higher-dose GLP-1 is indicated to “reduce excess body weight and maintain weight reduction long-term in adults with obesity, or overweight with at least one weight-related condition,” per the FDA’s statement.
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“The approval of a new higher dose will provide adult patients with an additional therapeutic option, offering the potential for greater weight loss,” the agency stated.
The FDA’s approval, granted to drugmaker Novo Nordisk, was supported by clinical data that found higher doses resulted in additional average weight reduction compared to previous dosing.
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Higher-dose patients with both obesity and type 2 diabetes saw similar lowering of blood sugar compared to the lower dose, the agency noted.
The safety profile is consistent with the known side effects of semaglutide, which commonly include gastrointestinal reactions like nausea, vomiting, diarrhea, constipation and abdominal pain.
Wegovy HD (7.2 mg) is triple the dosage compared to the previous maximum dose of 2.4 mg. (Steve Christo – Corbis/Corbis via Getty Images)
Skin sensitivity, pain or burning occurred more frequently with higher doses of Wegovy, but generally resolved on their own or with dose reduction, the FDA reported. The agency is investigating these adverse effects.
The FDA warned that Wegovy should not be used by patients with a personal or family history of medullary thyroid carcinoma (a type of thyroid cancer) or who have multiple endocrine neoplasia syndrome type 2 (a rare inherited genetic disorder that causes tumors to develop in certain hormone-producing glands). All patients should see a doctor for guidance on proper use.
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Jamey Millar, executive vice president of U.S. operations for Novo Nordisk, commented on this approval in a press release.
“We are excited to bring Wegovy HD injection to adults with obesity who are looking for powerful weight loss, as no other weight-loss medicine has been studied to show superiority to Wegovy HD,” he said.
Millar also noted that Wegovy has been shown to reduce the risk of events such as stroke, heart attack or cardiovascular death in those who also have known heart disease.
A weight-loss expert warned that Wegovy HD should be used only for obesity management. (iStock)
Dr. Peter Balazs, a hormone and weight-loss specialist practicing in New York and New Jersey, reflected on results of the STEP UP clinical trial, on which the drug’s approval was based.
Patients taking the higher dose experienced an average weight loss of 20.7% compared to about 16% on the standard dose, the doctor noted. About one-third lost 25% or more of their body weight.
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“For patients who start on 2.4 mg and then hit a frustrating plateau, or for those with a very high baseline BMI who may need a stronger metabolic push, this creates a legitimate, evidence-based escalation path rather than forcing an early switch to another drug class,” Balazs, who was not involved in the study, told Fox News Digital.
“That said, I think this is an interesting approval, but I do not expect it to dramatically reshape the GLP-1 landscape,” he went on. “It gives Novo Nordisk an opportunity to remain competitive on efficacy while it continues developing next-generation therapies.”
“This creates a legitimate, evidence-based escalation path.”
“Other drugs have already shown greater efficacy in prior studies, and the broader GLP-1 space is likely to see much more significant change as new molecules enter the market.”
Balazs called the higher dosage a “major jump,” noting that the incidences of stomach- and skin-related side effects at this higher dose are “meaningful.”
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“This approval is for obesity management, not diabetes treatment,” the expert emphasized. “For patients with type 2 diabetes, currently approved semaglutide dosing remains lower unless the primary treatment goal is weight loss under the obesity indication.”
Fox News Digital reached out to the FDA for comment.
Health
March Madness sparks surprising surge in sexual procedure for men
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For some men, March Madness isn’t just about brackets — it’s also prime time for a vasectomy.
Previous research has shown that demand for the procedure tends to spike during the NCAA Division I men’s and women’s college basketball tournaments, which are held every spring.
Some surgeons have agreed that this is a real phenomenon, largely because the steady stream of games offers the perfect activity for men recovering on the couch.
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A vasectomy is a simple surgical procedure for men that blocks the vas deferens, the tube that transports sperm, serving as a permanent form of contraception.
Recovery typically takes a few days to a week, with doctors recommending rest for 48 hours and light activity soon after.
Previous research has shown that demand for vasectomies tends to spike during the NCAA Division I men’s and women’s college basketball tournaments, which are held every spring. (iStock)
David Gentile, MD, chief of the department of urology at Highland Hospital, recently spoke to the University of Rochester Medical Center about the uptick in vasectomies during March Madness.
“It’s a great excuse to watch without interruption.”
“We tell patients they should plan on going home and putting their feet up after a vasectomy, so timing the procedure to watch some games while you recover works well,” he said.
“And it’s a great excuse to watch without interruption, as you won’t be able to do physical labor around the house while you’re recovering.”
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Jim Dupree, MD, associate professor of urology at Michigan Medicine, has also spoken about the trend.
“Major sporting events are a popular time for men to schedule a vasectomy because we advise them to take it easy for two to three days after the procedure,” he said in a press release for Michigan Medicine.
A vasectomy is a simple surgical procedure for men that blocks the vas deferens, the tube that transports sperm, serving as a permanent form of contraception. (iStock)
“For most men, this means sitting on the couch in front of their television, and sporting events offer them something to watch while resting.”
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Yet another surgeon, Dr. Ali Dabaja, director of male reproductive and sexual medicine at the Vattikuti Urology Institute at Henry Ford Hospital in Detroit, Michigan, weighed in on the topic in 2024.
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“After a vasectomy, we ask men to rest, not to lift anything heavy, and to go back to light duties during that week. So, timing the procedure for watching some games while you recover works well, and it’s a great excuse to watch March Madness without interruption,” he told the Urology Care Foundation.
“Historically, we have usually seen a rise in vasectomy consultations and vasectomies during March Madness,” he went on. “Other urology offices have reported a rise in vasectomies between 20% to 40%.”
“After a vasectomy, we ask men to rest, not to lift anything heavy, and to go back to light duties during that week, a surgeon said. (iStock)
A 2018 study published in the journal Urology found that March was one of the higher-volume months for vasectomy procedures, but the highest peaks were actually later in the year, particularly November and December.
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There were some limitations to that study, primarily that the monthly variation was observational, and the data lacked context of patients’ behaviors and scheduling.
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