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75 Hard fitness challenge draws expert warnings as toned-down versions gain traction

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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.

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A Single Infusion Could Suppress H.I.V. for Years, Study Suggests

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A Single Infusion Could Suppress H.I.V. for Years, Study Suggests

For about a decade, scientists have had remarkable success curing some blood cancers by modifying a patient’s own immune cells to recognize and kill the malignant cells.

That same approach may help control H.I.V., among the wiliest of viruses, scientists will report on Tuesday. After a single infusion of immune cells engineered to recognize the virus, two people in a new study have suppressed their H.I.V. to undetectable levels, one of them for nearly two years.

The data is scheduled to be presented at a gene therapy conference in Boston, but the researchers shared an early copy with The New York Times.

The treatment is years, if not decades, from being widely available, but the study offers what scientists call “proof of concept,” and the tantalizing hope that a single shot could one day offer lifelong relief from H.I.V.

“It is inspiration and a potential road map to get to where we need to go,” said Dr. Steve Deeks, an H.I.V. expert at the University of California, San Francisco, who led the trial.

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Other scientists were enthusiastic about the milestone.

“It’s truly amazing that they were able to accomplish this,” said Dr. Hans-Peter Kiem, an oncologist and gene therapy expert at the Fred Hutchinson Cancer Center in Seattle, who was not involved in the study.

H.I.V. requires lifelong control because the virus hides out in deep recesses of the body, and comes roaring back when it sees an opportunity. It also mutates easily to evade its attackers.

More than 40 million people are living with H.I.V. worldwide. About three-fourths of them take daily oral pills to keep the virus in check, and a much smaller proportion now receive injections every month or two. Several companies are developing longer-acting options, including weekly and monthly pills, and shots that could be given just once a year.

But scientists still aspire to develop “functional cures” that would effectively control H.I.V. over a lifetime, even if they do not eliminate it.

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“People are really working hard on trying to cure it, and we’re making progress,” said James Riley, an immunologist at the University of Pennsylvania who is also modifying immune cells to control H.I.V.

Since the 1990s, many scientists have tried to modify immune cells called T cells to attack H.I.V., but those efforts were mostly unsuccessful. Some research teams lost interest after the arrival of powerful antiretroviral drugs soon after.

Cancer researchers soldiered on and succeeded in using the approach against blood cancers like leukemia.

“Cancer will always probably be the pioneer in this stuff, because of the incredible unmet medical need,” Dr. Riley said.

In the new study, scientists at Caring Cross, a nonprofit focused on developing affordable immunotherapies, engineered immune cells from each study participant to carry two molecules on the cell surface. Both molecules bind to H.I.V. and kill infected cells, but one also prevents the immune cells from becoming infected.

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“It’s this dual nature of targeting — killing and protecting — that we think is the missing piece in terms of how this therapy works,” said Boro Dropulić, the executive director of Caring Cross, who developed the method.

The researchers extracted immune cells from each participant, modified the cells, then injected them back in. The participants stopped taking antiretroviral drugs the day of the infusion.

If a person does not take antiretroviral drugs, their H.I.V. levels typically soar within two weeks. But one person in the trial partially suppressed the virus for 12 weeks before rebounding. Two others were still in remission, 92 and 48 weeks after their infusion.

All three had begun receiving antiretroviral therapy within months of being infected. Three others who had lived with H.I.V. for longer before they were treated did not respond and needed to resume antiretroviral therapy. (A seventh participant showed signs of control seven weeks after infusion.)

Those details may be important. Those who were treated early in infection may have less H.I.V. sequestered in their body. Their immune system may also be less ravaged by the virus, and therefore more likely to rally when infused with the modified cells.

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“Three out of three people with early disease doing some degree of control, to me, is the most provocative finding here,” Dr. Deeks said.

The two people with long-term response did show some blips of viral replication that quickly died down. That is to be expected as H.I.V. emerges from its reservoirs and is quashed by the immune cells.

Still, the results were exciting, several experts said.

The numbers in the study are very small but “these n-of-ones are so powerful because they encourage further research,” said Dr. Mike McCune, the head of a division at the Gates Foundation that supports innovation in H.I.V.

“For us, what’s important is to make sure that we can go from an n-of-one to an n-of-a-million or more,” he said. “And the only way to do that is to engage companies that know how to make products.”

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The foundation has not invested in work that involves removing immune cells and reinfusing them back into the individual. That approach is too invasive and expensive to reach the millions who will need it, Dr. McCune said. But it is actively pursuing scalable options.

Cancer researchers are already showing success altering the immune cells while they are still in the body, which should eventually be cheaper by orders of magnitude.

The direct injections could be produced “for less than $10,000 and then be off-the-shelf, meaning you can have them ready when a patient or person living with H.I.V. comes in,” Dr. Kiem said.

Other groups are working on broadly neutralizing antibodies, rare molecules that can disable a wide range of H.I.V. versions by targeting parts of the virus that do not mutate.

“If we can combine these two approaches, that really may be synergistic and provide a pathway to deliver something close to a functional cure long term,” Dr. Riley said.

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Anticipating long-term needs, Caring Cross is working with organizations in Brazil, India and elsewhere to manufacture the products for cancer at much lower costs. The team is also refining the tools and approach for H.I.V. and plans to begin a bigger study later this year.

“This is a first-in-human approach,” Dr. Deeks said. “We often come up with new theories as we do this, and that’s what’s happening as we speak.”

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Two Maryland residents monitored for hantavirus after sharing flight with infected cruise ship passenger

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Two Maryland residents monitored for hantavirus after sharing flight with infected cruise ship passenger

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Two Maryland residents are being monitored for potential hantavirus exposure, according to the Maryland Department of Health.

Health officials said the Maryland residents were on a flight that included a passenger from the MV Hondius cruise ship who was infected with hantavirus.

Health authorities said they are taking these steps out of an abundance of caution. At this time, the risk to the public in Maryland remains “very low,” state health officials said.

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View of the cruise ship MV Hondius docked in the port of Granadilla before setting course for the Netherlands, on 11 May, 2026 in Granadilla de Abona, Tenerife, Canary Islands, Spain.  (Europa Press Canarias via Getty Images)

Maryland health officials said the two residents with potential hantavirus exposure were not on the MV Hondius cruise ship, but they were on a flight abroad with a passenger who has the virus.

The department declined to provide additional details about the residents, citing a need to protect their privacy.

Medical staff direct some of the last passengers to be evacuated from the MV Hondius on May 11, 2026 in Tenerife, part of the Canary Islands, Spain.  (Chris McGrath/Getty Images)

The two Maryland residents are being monitored during the virus’s incubation period, which can range from four to 42 days. Officials said asymptomatic individuals are not considered infectious.

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No hantavirus cases have been reported in Maryland since 2019, and Andes virus infections have never been identified in the state, officials said. Health authorities said they are coordinating with federal and international partners as the situation continues to evolve.

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American passengers from the cruise ship MV Hondius arrived in Omaha, Neb., on Monday, May 11, 2026, after flying from Tenerife, Spain. The ship was stricken with hantavirus. (Nick Ingram/AP)

According to the Maryland Department of Health, hantavirus is typically spread through contact with infected rodents, but the strain tied to the cruise ship – the Andes virus – is the only known type capable of person-to-person transmission.

“The hantaviruses that are found throughout the United States are not known to spread between people,” the Centers for Disease Control and Prevention (CDC) said.

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Hantavirus pulmonary syndrome (HPS) is a rare infectious disease that starts with flu-like symptoms and can quickly progress to life-threatening lung and heart problems. Several hantavirus strains can cause the illness, also known as hantavirus cardiopulmonary syndrome, according to Mayo Clinic. 

Early symptoms of HPS can include fatigue, fever and muscle aches, with about half of all patients also experiencing headaches, dizziness, chills and abdominal problems, like nausea, vomiting and diarrhea, according to the CDC. 

HPS has a nearly 40% fatality rate in those who are infected, according to the CDC. Similar hantavirus cases have been reported in Arizona, California and Georgia.

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Doctors Reveal the 3 Surprising Weight-Loss Hacks Nobody Talks About

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Doctors Reveal the 3 Surprising Weight-Loss Hacks Nobody Talks About


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Surprising Weight-Loss Hacks Doctors Swear by To Melt Pounds




















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