: Consume a full gallon of plain water. No additives, flavorings, or carbonation allowed.
: Read at least 10 pages of a non-fiction, self-improvement book. Audiobooks and ebooks do not count for this requirement. : Consume a full gallon of plain water
: Capture a daily photo of yourself to track physical changes over the 75 days. Essential Tips for Success Audiobooks and ebooks do not count for this requirement
: Drinking a gallon of water daily may be excessive for some individuals depending on their size, activity level, and underlying health conditions. This can potentially lead to hyponatremia, a condition where sodium levels in the blood become dangerously low. This can potentially lead to hyponatremia, a condition
: Choose any healthy nutrition plan (e.g., Mediterranean , Keto, or Paleo) and stick to it with zero cheat meals and no alcohol .
: You must perform two separate workouts. One must be outdoors, regardless of the weather.
While proponents highlight the discipline-building aspects of the program, health experts often raise concerns regarding the intensity of the requirements: