The enthusiasm to start 75 Soft is understandable. The challenge promises structure, community, and transformation. But here's an uncomfortable truth that wellness culture often ignores: the right challenge at the wrong time can do more harm than good. Knowing when NOT to start is an act of self-awareness and self-care—not weakness or fear.
This article isn't meant to discourage you. It's meant to protect you. By understanding the genuine contraindications, red flags, and timing concerns, you can make an informed decision about whether now is truly your moment—or whether a better opportunity lies ahead.
Medical Disclaimer
This article provides general guidance based on medical and mental health best practices. It is not a substitute for professional medical advice. If you're unsure whether 75 Soft is appropriate for you, consult with your healthcare provider before starting.
Why Timing Matters
Wellness culture often celebrates "just start" mentality. And sometimes, that's good advice—analysis paralysis can prevent meaningful action. But there's a crucial difference between overthinking and thoughtful assessment.
Starting 75 Soft at the wrong time can:
- Worsen existing health conditions (physical or mental)
- Interfere with necessary medical treatment or recovery
- Create negative associations with healthy behaviors
- Lead to failure during an already difficult period, damaging self-efficacy
- Delay addressing root causes that need attention
- Cause injury or burnout that sets back your overall wellness
Waiting for the right time isn't procrastination—it's strategy. A challenge completed successfully from a stable foundation will serve you far better than one attempted during crisis.
The goal isn't to start the challenge as soon as possible. The goal is to complete the challenge in a way that serves your long-term wellbeing. That requires starting when you're actually ready.
Medical Conditions That Require Clearance
Certain medical conditions don't necessarily prohibit 75 Soft participation, but they do require physician consultation before starting. If any of these apply to you, please speak with your doctor first:
Cardiovascular Conditions
- Heart disease or history of heart attack
- Heart failure or cardiomyopathy
- Uncontrolled high blood pressure
- History of stroke or TIA
- Arrhythmias or heart rhythm disorders
- Recent cardiac procedures or surgery
The daily exercise component of 75 Soft, while moderate, still places demands on the cardiovascular system. Your cardiologist can advise on appropriate intensity levels and any modifications needed.
Metabolic and Endocrine Conditions
- Diabetes (Type 1 or 2): Exercise and dietary changes affect blood sugar management—coordinate with your care team
- Thyroid disorders: Hypothyroidism or hyperthyroidism affect energy, metabolism, and exercise tolerance
- Adrenal conditions: Addison's disease or adrenal insufficiency require careful stress management
Kidney and Liver Conditions
- Chronic kidney disease: The 3-liter water requirement may be unsafe; protein and electrolyte needs vary
- Liver disease: May affect how your body processes nutrition and fluids
- History of kidney stones: Hydration needs differ from general population
Healthline's Guidance
According to Healthline, "If you live with certain medical conditions, like chronic kidney disease, for example, the water intake recommendations in the 75 Soft Challenge might not be safe for you." Always get individualized guidance.
Respiratory Conditions
- Moderate to severe asthma
- COPD or emphysema
- Recent respiratory illness or COVID-19
- Sleep apnea (especially if untreated)
Musculoskeletal and Neurological Conditions
- Active joint injuries or chronic pain conditions
- Osteoporosis or bone density concerns
- Multiple sclerosis or other neurological conditions
- Fibromyalgia or chronic fatigue syndrome
- Recent surgeries affecting mobility
Eating Disorder History: The Highest Risk
Of all contraindications, eating disorder history warrants the most serious consideration. Any structured program involving food rules and exercise requirements poses significant relapse risk for individuals with eating disorder history.
Critical Warning for ED History
If you have a history of anorexia nervosa, bulimia nervosa, binge eating disorder, orthorexia, ARFID, or any other eating disorder, consult your treatment team before considering 75 Soft. Many eating disorder specialists advise against participation in any challenge-based wellness program during recovery.
Why 75 Soft Is Risky for ED Recovery
Even though 75 Soft is gentler than extreme challenges, it still contains elements that can trigger eating disorder patterns:
- Food categorization: The 80/20 rule implicitly categorizes foods as "good" and "indulgent"
- Daily monitoring: Tracking can activate hypervigilance around food
- Exercise requirements: Can reinforce compulsive exercise patterns
- Challenge mentality: The concept of "completing" can activate competitive restriction
- Progress photos: May fuel body checking behaviors
- Community comparison: Others' transformations can trigger comparison
Specific ED Types and 75 Soft Risks
- Anorexia: Exercise rules may reinforce over-exercise; food rules may trigger restriction
- Bulimia: Challenge "failures" may trigger binge-purge cycles
- Binge Eating Disorder: "Healthy eating" rules may lead to restrict-binge cycles
- Orthorexia: The health focus may intensify obsession with "clean" eating
- Exercise addiction: Daily exercise requirements validate compulsive patterns
If You're Considering Participation Despite ED History
- Discuss thoroughly with your treatment team (therapist, dietitian, physician)
- Be stable in recovery for a significant period (team should define this)
- Have relapse prevention strategies in place before starting
- Consider eliminating the nutrition component entirely
- Skip progress photos or take them only with therapist supervision
- Have clearly defined stopping criteria agreed upon in advance
- Check in regularly with your treatment team throughout
Recovery Scenarios: Surgery, Illness, Injury
If you're recovering from a physical health event, your body needs resources for healing—not additional demands. The following scenarios typically warrant waiting:
Post-Surgical Recovery
- Major surgery: Wait until cleared for full activity by your surgeon
- Orthopedic procedures: Complete physical therapy before structured challenges
- Abdominal surgery: Core engagement during exercise may be restricted
- Cardiac procedures: Follow cardiac rehab protocol first
Recovering from Illness
- Acute infections: Wait until fully recovered, not just "feeling better"
- COVID-19: Follow guidelines for return to exercise; long COVID requires caution
- Mono or EBV: May require extended rest even after acute phase
- Autoimmune flares: Wait until stable on treatment
Injury Recovery
- Acute injuries: Bones need to heal; soft tissue needs repair
- Concussions: Complete cognitive and physical rest protocol first
- Overtraining syndrome: Rest is the treatment—don't add more training
Your body is already doing 75 Hard—it's called healing. Don't compete with your recovery process. Support it, then challenge it when it's ready.
Active Mental Health Crises
Mental health conditions can be managed alongside 75 Soft in many cases, but active crises are a different situation. The following warrant postponement:
Active Depression
If you're experiencing a major depressive episode with:
- Difficulty with basic daily functioning
- Significant sleep disturbance (too much or too little)
- Appetite changes affecting nutrition
- Fatigue that makes movement extremely difficult
- Thoughts of self-harm or suicide
Focus energy on treatment, not challenge completion. Once stabilized, 75 Soft might be supportive—but not during acute crisis.
Acute Anxiety Disorders
If anxiety is currently:
- Interfering significantly with daily life
- Causing panic attacks or severe physical symptoms
- Untreated or newly diagnosed
- Associated with OCD involving food or exercise
Adding a structured challenge during acute anxiety often increases—not decreases—anxiety. Stabilize first.
Active PTSD Symptoms
If you're experiencing:
- Frequent flashbacks or intrusive memories
- Hypervigilance or startle responses
- Avoidance that affects daily life
- Dissociation or emotional numbing
Trauma treatment should take priority. Exercise can support PTSD recovery, but structured challenges add pressure that may interfere.
Substance Use Recovery
If you're in early recovery:
- Focus on your primary recovery program first
- Consult with your sponsor or treatment provider about adding wellness challenges
- Watch for "transfer addiction" to exercise or diet control
- The social alcohol permission in 75 Soft may require modification
Life Circumstances That Warrant Waiting
Sometimes the barrier isn't health—it's life. Certain circumstances make structured challenges impractical, even if you're physically and mentally well:
Major Life Transitions
- New baby: Sleep deprivation and new demands make daily habits unrealistic for most
- Recent loss: Grief requires flexibility, not structure, in early stages
- Job loss or major career change: Financial stress and uncertainty demand attention
- Divorce or separation: Major life restructuring in progress
- Moving: Especially cross-country or international moves
- Caregiving crisis: When someone else's needs must come first
Upcoming Major Events
75 days is a long time. Consider what falls within that window:
- Weddings (yours or close family/friends)
- Major travel or vacations already planned
- Work deadlines or busy seasons
- Holidays that may conflict with habits
- Academic exams or major projects
Resource Constraints
- Financial stress: If buying healthy groceries or gym access is a burden
- Time scarcity: If carving out 45 minutes daily is genuinely impossible
- Housing instability: Focus on basic needs first
- Lack of safe exercise spaces: If outdoor walking isn't safe and gyms aren't accessible
An Honest Self-Assessment
Beyond specific conditions and circumstances, an honest internal assessment can reveal whether you're truly ready. Ask yourself these questions:
Motivation Check
- Am I starting this because I genuinely want to, or because I feel I "should"?
- Is this coming from self-improvement or self-punishment?
- Am I trying to fix how I feel about myself through external achievement?
- Do I believe I'm "not good enough" unless I complete this challenge?
Readiness Check
- Can I realistically commit to 45 minutes of movement most days?
- Do I have the mental bandwidth to add new habits right now?
- Am I prepared for imperfect days without harsh self-criticism?
- Do I have support systems in place if I struggle?
History Check
- Have previous fitness challenges triggered obsession or unhealthy behaviors?
- Do I have a pattern of starting strong and then feeling shame when I stop?
- Am I using this to avoid addressing something else that needs attention?
The Gut Check
Deep down, you probably know whether this is the right time. If your honest answer is "I'm not sure," that uncertainty itself is worth exploring—perhaps with a therapist or trusted friend—before beginning.
What to Do Instead
If now isn't the right time for 75 Soft, that doesn't mean doing nothing. Consider these alternatives that meet you where you are:
Lower-Intensity Alternatives
- 30-Day Single Habit Focus: Pick just one habit (water, reading, or movement) and do that for 30 days
- Weekly Mini-Challenges: Set modest weekly goals without 75-day commitment
- Intuitive Wellness: No rules—just tune into what your body needs each day
- "Add One Thing": Each week, add one small positive habit without pressure
Treatment-Focused Priorities
If health issues prompted your hesitation:
- Prioritize medical appointments and follow-through on treatment plans
- Complete physical therapy or rehabilitation programs
- Engage fully with mental health treatment before adding challenges
- Address the root cause before optimizing on top of instability
Preparation for Future Success
- Research and plan your 75 Soft approach in detail
- Build foundational habits one at a time
- Establish support systems and accountability
- Work with healthcare providers to clear barriers
- Set a future start date when circumstances will be better
How to Revisit When Circumstances Change
Deciding "not now" doesn't mean "never." Here's how to recognize when your circumstances have shifted:
Signs You May Be Ready
- Medical conditions are stable and cleared by your provider
- Mental health is managed and you feel grounded
- Major life transitions have settled into new routines
- You have time, energy, and resources available
- Motivation comes from positive drive, not punishment
- You can imagine imperfect days without spiraling into shame
Before You Begin
- Get updated medical clearance if needed
- Review the safety considerations
- Have a conversation with your doctor about your plan
- Set realistic expectations based on where you are now
- Establish your support system and accountability structure
- Remember: you can always stop if circumstances change again
The best time to start is not "right now"—it's when you're truly ready. That might be today. It might be three months from now. Either way, you'll know.
Ready to explore safe participation? Learn how to talk to your doctor before starting or understand the broader medical perspectives on 75 Soft safety.
