For some, "feeling better" is enough. But for the data nerds, engineers, and optimizers among us, 75 Soft is the perfect 75-day controlled experiment. With consistent inputs (diet, exercise, water), you have a rare opportunity to measure exactly how your biology responds to a healthy lifestyle.
This guide is for those who want to look under the hood. We're moving beyond the bathroom scale and into clinical-grade metrics.
Warning: Trigger Potential
This article discusses weight, body fat %, and medical data. If you have a history of health anxiety or eating disorders, please skip this page. You do not need this data to succeed at 75 Soft.
The Gold Standard: DEXA Scans
A typical 75 Soft transformation might show "only" 5 lbs lost on the scale, but huge changes in the mirror. Why? Recomposition. You gain muscle while losing fat.
A DEXA scan (Dual-Energy X-ray Absorptiometry) is the only reliable way to see this.
How to Schedule It
- Day -3 to Day 1: Get your baseline scan. (Search "DEXA scan near me" or use services like BodySpec).
- Day 76: Get your "after" scan.
What to Look For
- Lean Mass (Muscle): Did you maintain or gain muscle? (Ideally yes).
- Fat Mass: Did it decrease?
- Visceral Fat: This is the dangerous fat around organs. 75 Soft's lifestyle changes often slash this number dramatically, even if you don't look like a fitness model.
Internal Wins: Blood Panels
The most impressive "before and after" often happens in your arteries, not your Instagram.
The "75 Soft" Blood Panel
If you can, get these tested before and after. The reduction in alcohol and increase in water/movement drastically improves:
- Liver Enzymes (ALT/AST): Often drop significantly after 75 days of reduced alcohol.
- Fasting Glucose / HbA1c: The "Eat Well" rule stabilizes blood sugar.
- Lipid Panel (Cholesterol): 45 minutes of daily movement raises HDL (good cholesterol).
- hs-CRP: A marker of total body inflammation.
Daily Biometrics (HRV & RHR)
These are leading indicators. They tell you if you're improving today.
Resting Heart Rate (RHR)
The Metric: Your heart rate while sleeping or immediately after waking.
The Trend: As your cardiovascular fitness improves (daily 45 min
movement), your heart becomes more efficient. Expect to see this drop by 5-10 beats per
minute over 75 days.
Heart Rate Variability (HRV)
The Metric: The variation in time between heartbeats. Higher is generally
better (indicates parasympathetic/rest-and-digest dominance).
The Experiment: Watch how alcohol tanks your HRV the next day. Watch
how a good sleep spikes it. 75 Soft teaches you to correlate your habits with your stress
resilience.
Designing Your Experiment
Don't just collect data; create a hypothesis log.
Sample Spreadsheet Setup
Create a Google Sheet with these columns:
| Date | Day # | Weight | RHR | Sleep Score | Did I Drink? | Mood (1-10) |
|---|---|---|---|---|---|---|
| Jan 1 | 1 | 185.2 | 62 | 78 | No | 8 |
| ... | ... | ... | ... | ... | ... | ... |
After 75 days, create charts correlating "Sleep Score" with "Mood" or "Did I Drink" with "RHR" to prove to yourself how much lifestyle matters.
