75 Hard: Understanding Its Rules, Cold Showers, and Mental Toughness

Is a cold shower part of 75 Hard?

A cold shower is not an explicit, mandatory rule of the 75 Hard program as defined by its creator, Andy Frisella. While many participants choose to incorporate cold showers as an additional discipline task, it is not one of the core, non-negotiable requirements for completing the challenge.

Understanding 75 Hard: A Brief Overview

The 75 Hard program, created by entrepreneur and podcaster Andy Frisella, is marketed as a "mental toughness program," not solely a fitness regimen. Its primary objective is to cultivate discipline, resilience, and mental fortitude over 75 consecutive days through strict adherence to a set of daily tasks. The program emphasizes consistency and adherence, with no "cheat days" or modifications allowed. Failure to complete any daily task results in starting over from day one.

The Core Components of 75 Hard

To definitively answer whether cold showers are included, it's crucial to list the six (often perceived as seven due to the two workouts) non-negotiable rules of 75 Hard. These are:

1. Follow a Diet: Adhere to a structured diet plan without any cheat meals or alcohol. The specific diet is up to the individual, but strict adherence is paramount.
2. Two 45-Minute Workouts Daily: Complete two distinct 45-minute exercise sessions each day. One of these workouts must be performed outdoors, regardless of weather conditions.
3. Drink 1 Gallon of Water Daily: Consume a full gallon (approximately 3.8 liters) of water throughout the day.
4. Read 10 Pages of a Non-Fiction Book Daily: Read 10 pages of a self-improvement or educational non-fiction book. Audiobooks do not count.
5. Take a Progress Picture Daily: Document physical changes by taking a full-body photograph every day.
6. No Alcohol or Cheat Meals: This rule reinforces the diet component, emphasizing strict avoidance of these items.

As evident from this list, a cold shower is not among the explicit requirements for completing 75 Hard.

The Role of Cold Showers in 75 Hard

Despite not being a mandatory rule, cold showers have become strongly associated with 75 Hard, largely due to participants incorporating them as a self-imposed challenge. Many individuals undertaking the program seek to push their boundaries beyond the core requirements, viewing cold exposure as an excellent way to:

• Enhance Mental Toughness: Deliberately stepping outside one's comfort zone and enduring discomfort aligns perfectly with the mental fortitude aspect of 75 Hard.
• Boost Discipline: The act of voluntarily subjecting oneself to an unpleasant but beneficial experience builds daily discipline.
• Embrace Discomfort: The program's philosophy encourages participants to tackle tasks they might otherwise avoid, and cold showers fit this perfectly.

Why the Confusion? The "Discipline Task"

The confusion surrounding cold showers and 75 Hard often stems from two main factors:

• Andy Frisella's "Live Hard" Program: Following 75 Hard, Frisella introduced "Live Hard," which includes additional phases (Phase 1, Phase 2, Phase 3) that do incorporate "critical tasks" or "discipline tasks" chosen by the individual. Cold showers are a popular choice for these self-selected tasks.
• Social Media Influence: Many participants share their 75 Hard journeys online, often including their personal additions, such as daily cold showers. This widespread adoption can create the impression that it's an official rule.

Essentially, while 75 Hard provides a foundational framework for discipline, participants frequently layer on additional challenges, with cold showers being a prominent example, to further test their resolve.

Benefits of Cold Exposure

The popularity of cold showers and ice baths extends far beyond 75 Hard, rooted in various purported physiological and psychological benefits, many of which are supported by scientific literature:

• Enhanced Alertness and Mood: Exposure to cold water can trigger a release of norepinephrine, a neurotransmitter that increases alertness, focus, and can have an antidepressant effect.
• Improved Circulation: The sudden change in temperature causes blood vessels to constrict (vasoconstriction) and then rapidly dilate (vasodilation) as the body warms up, which may improve overall circulatory health.
• Potential for Reduced Muscle Soreness: While evidence is mixed, some studies suggest cold water immersion can help reduce perceived muscle soreness and inflammation after intense exercise, though its impact on long-term strength and hypertrophy gains is still debated.
• Metabolic Boost: Cold exposure can activate brown adipose tissue (BAT), which burns calories to generate heat, potentially contributing to increased metabolic rate. Shivering also burns calories.
• Mental Resilience: Consistently exposing oneself to a brief, controlled stressor like cold water can train the mind to better cope with other forms of stress and discomfort.

Incorporating Cold Showers Beyond 75 Hard

If you're interested in experiencing the benefits of cold exposure, here's how to safely incorporate it:

• Start Gradually: Begin by ending your warm shower with 30-60 seconds of cool water. Gradually decrease the temperature and increase the duration over time.
• Mindful Breathing: Focus on deep, controlled breathing to help manage the initial shock and calm your nervous system.
• Listen to Your Body: Pay attention to how your body responds. Aim for a duration that feels challenging but not overly distressing. Typical durations range from 1-5 minutes.
• Timing: Many find morning cold showers invigorating. Some use them post-workout, but be aware of the ongoing debate regarding potential impacts on muscle growth if done immediately after strength training.

Considerations and Cautions

While generally safe for healthy individuals, cold exposure is not without its considerations:

• Medical Conditions: Individuals with certain medical conditions, such as heart disease, high blood pressure, Raynaud's phenomenon, or compromised immune systems, should consult a doctor before attempting cold showers or immersion.
• Hypothermia Risk: Prolonged exposure to extremely cold water can lead to hypothermia. Always err on the side of caution with duration and temperature.
• Acute Stress Response: The initial shock can be intense. Those prone to anxiety or panic attacks should approach with caution.
• Impact on Hypertrophy: Some research suggests that cold water immersion immediately following resistance training might blunt the acute inflammatory response necessary for muscle protein synthesis, potentially affecting long-term hypertrophy. However, this area is still under active investigation, and the effect may be minimal for general fitness enthusiasts.

Conclusion: Clarity on 75 Hard

To reiterate, a cold shower is not an official, mandatory component of the 75 Hard program. The program's founder has explicitly outlined the core rules, and cold exposure is not among them. However, the spirit of 75 Hard—to build mental toughness and discipline—aligns perfectly with the personal challenge of taking cold showers. Many participants wisely choose to add this practice to their daily routine to further push their boundaries and enhance their resilience, leveraging the well-documented benefits of cold exposure. If you embark on 75 Hard, focus on mastering its core requirements first, and then consider adding cold showers as a powerful, self-imposed "discipline task" if you wish to deepen your mental fortitude journey.