Quick version
75 Hard and 75 Soft Challenge are challenges that help you build lasting healthy habits. By testing your blood values before and after the challenge, you can track how your health improves, such as lower LDL cholesterol, more stable blood sugar, and better vitamin D levels.
How it works:
Book a health check, provide your samples, and start the challenge with insights into your health. After 75 days, your values will show the results of your efforts.
Ready to get started? Order your health check today!
What are the 75 Hard and 75 Soft Challenge?
There are two different versions that may suit you depending on your current lifestyle. Before taking on the challenge, whether it's one or the other, it’s important to determine your own goal for doing it. Here’s a brief overview of the challenges:
75 Hard: A strict program that includes daily training with two sessions, at least one of which must be outdoors regardless of the weather, strict dietary rules, water intake, and mental development. No deviations from the rules are allowed.
75 Soft: A more flexible version designed to be sustainable and less strict, yet still focused on health and well-being. This option may be more suitable for those who don’t currently lead an active lifestyle compared to the harder version.
Whichever version you choose, the goal remains the same – to build healthy routines that last beyond the 75 days of the challenge.
Why test your values before and after the challenge?
Your body reveals more than you might think through blood values, such as:
- Blood fats (LDL, HDL, Triglycerides) – Provide a picture of your cardiovascular health. Did you know that over 50% of the Swedish population has higher blood fat levels than recommended? Elevated LDL cholesterol (“bad” cholesterol) can effectively be reduced to levels below the recommended maximum (under 3.0 mmol/L) through a healthy lifestyle, lowering the risk of cardiovascular disease.
- Vitamins and minerals (Vitamin D, B12, iron, magnesium) – Affect everything from energy and mood to immune function. Knowing your values helps you adjust your diet during the 75 days to give your body the best possible conditions to complete the challenge.
- Blood sugar and HbA1c – Indicators of energy balance and diabetes risk. You may have high blood sugar without realizing it. A balanced diet and regular exercise help maintain stable blood sugar levels.
- Inflammation markers (CRP) – Can provide insights into hidden stress or imbalances in your body. Understanding your values allows you to prepare better and adjust your strategy to handle the challenge more effectively.
By doing a blood test before starting the challenge, you gain a clear starting point, and after 75 days, you can see the tangible results of your efforts.
How easy it is to check your values
- Book a test online: At Testmottagningen.se, you can easily choose relevant health tests. We recommend selecting Health Check Large, Male or Female to get a more comprehensive overview of your starting point compared to individual blood tests.
- Leave your sample: Quickly and conveniently at one of our 160+ affiliated clinics across Sweden.
- Receive results with analysis: Shortly after, you’ll get a clear summary of your health check results and what they mean for you. You’ll also have the opportunity to ask the doctor questions about your results before receiving your evaluation.
- Start your challenge: With insights into your health markers, you can tailor your challenge to optimize your results.
75 days can make a difference – and your values will show it
After completing the 75 Hard or 75 Soft Challenge, it’s time for a new health check. Your blood values will reveal changes that you might not notice on the outside but are crucial for your long-term health. Examples include:
- Improved blood fats: Lower LDL cholesterol (“bad”) and higher HDL cholesterol (“good”). If you were one of the many Swedes with elevated or even high blood fats before the challenge, you’ll notice how a healthy lifestyle can improve these values and reduce the risk of cardiovascular diseases.
- Better vitamin D levels: Especially important during the winter months. The benefits of adequate vitamin D levels include a stronger immune system, improved mood, and reduced risk of deficiency-related health problems such as osteoporosis.
- Reduced inflammation: Lower CRP values. An active lifestyle and a healthy diet can help reduce low-grade inflammation in the body, which in turn lowers the risk of chronic conditions such as cardiovascular disease and type 2 diabetes.
- Stable blood sugar: Signs of improved energy utilization. Regular physical activity and a balanced diet during the 75 days can help stabilize blood sugar levels, reducing the risk of insulin resistance and long-term health issues like type 2 diabetes.
A journey toward better health starts with knowledge. By combining the benefits and tools of the 75 Hard or 75 Soft Challenge with your health data from blood tests, you’ll not only see results – you’ll also understand why and how they were achieved.
Ready to start your health journey? Order your health check today and make your 75 days an investment in your future health.
