75 Hard is a 75-day mental discipline challenge created by Andy Frisella. It’s less a fitness plan and more a consistency test—miss one rule, you restart at Day 1.
The 5 non-negotiable rules (every day for 75 days)
1. Two workouts (minimum 45 minutes each)
o One must be outdoors, regardless of weather
o They must be separate sessions
2. Follow a diet
o You choose the diet, but no cheat meals, no alcohol
3. Drink 1 gallon of water (~3.8L)
4. Read 10 pages of a non-fiction / self-development book
o Audiobooks don’t count
5. Take a daily progress photo
What it’s designed to build
- Mental toughness & discipline
- Routine under pressure
- Consistency without negotiation
At Bio-Synergy we love a challenge but for some this may be too much, so we have devised an alternative plan that we feel will deliver great results and most importantly is more accessible and sustainable, providing longer term benefits.
The 6 Bio-Synergy Rules (75 Days)
1️. Train once daily (45–60 minutes)
- Strength training 3–4x/week
- Conditioning / Zone 2 / mobility on other days
- Outdoor movement encouraged, not forced
- Restorative days count
Why: Adaptation requires recovery. Progress comes from repeatability.
2. Protein-First Nutrition (no “diet”)
- 1.6–2.0 g protein/kg bodyweight
- Eat 3 meals per day
- Ultra-processed food kept minimal
- Flexible social meals allowed (max 2/week)
Why: Protein protects lean mass, metabolism, and satiety—especially after 35.
3️. Hydration with purpose
- 2.5–3L water/day
- Add electrolytes if training or sweating
- No forced gallon chugging
Why: Hydration should support performance, not become punishment.
4. Sleep & recovery are mandatory
- 7+ hours sleep target
- 10 minutes daily of parasympathetic recovery
(walking, breathwork, mobility, stretching)
Why: Recovery is the multiplier.
5. Daily knowledge or reflection (10 minutes)
Choose one:
- Read (non-fiction)
- Journal (training, food, stress)
- Learn (podcast / article with notes)
Why: Awareness beats obsession.
6.Weekly proof, not daily pressure
- 1 weekly progress photo
- 1 weekly check-in:
- Energy
- Strength
- Sleep
- Adherence
Why: Physiology changes weekly—not daily.
🧠 The Bio-Synergy Philosophy
75 Hard says: “Do more, harder, every day.”
Bio-Synergy 75 says: “Do the right things, long enough.”
- Metabolism protected
- Hormones respected
- Strength prioritised
- Discipline built through sustainability
Whichever you choose #makeithappen
