Reading Curriculum

Science-backed reading for every week of your 75 Hard journey. Understand your body, prevent injury, optimize adaptation.

Read one article per day. Each week builds on the last. This curriculum covers the physiology, biomechanics, and recovery science that will keep you injury-free through all 75 days.

Featured · Recovery Science

The Nighttime Protocol: How to Burn Fat While You Sleep

Why growth hormone only releases when insulin is cleared. The 3-hour eating cutoff. Protein + fat at your final meal. Pairs with the Night Reset routine.

Read
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7–9
Week 10+
W1

Why Your Body Is Screaming

Focus: Inflammation basics, sleep's role in recovery, core function

  • The Inflammation Cascade: What Happens When You Start 75 Hard

    Physiology · 15 min read

    Soon

  • Sleep Debt: The Real Reason Your Workouts Feel Harder Than They Should

    Recovery Science · 10 min read

    Read

  • Core Stability: Why Abs Matter More Than You Think

    Biomechanics · 8 min read

    Soon
33 min total reading time 0 / 3 articles
W2

The Tissue Conversation

Focus: Fascia, tissue adaptation, jumping cardio assessment

  • Fascia: The Body's Connective Intelligence Network

    Anatomy · 12 min read

    Read

  • Loading vs. Overloading: How Tissues Adapt

    Sports Science · 10 min read

    Read

  • Why jumping cardio Is the Best Diagnostic Tool

    Assessment · 8 min read

    Soon
30 min total reading time 0 / 3 articles
W3

Knees, Hips, and the Real Problem

Focus: Knee mechanics, foot health, hip-knee-ankle chain

  • The Knee Is Not the Problem: Hip Mobility and Ankle Dorsiflexion

    Biomechanics · 15 min read

    Soon

  • Plantar Fasciitis: Early Warning Signs and Prevention

    Injury Prevention · 10 min read

    Soon
25 min total reading time 0 / 2 articles
W4

The Shoulder Complex

Focus: Shoulder mechanics, scapular health

  • Rotator Cuff: Small Muscles, Big Problems

    Anatomy · 12 min read

    Soon

  • Scapular Stability: The Foundation of Upper Body Strength

    Biomechanics · 10 min read

    Soon
22 min total reading time 0 / 2 articles
W5

Recovery Science

Focus: Recovery physiology, nervous system, evidence-based supplements

  • The Nighttime Protocol: How to Burn Fat While You Sleep

    Recovery Science · 10 min read ★ Featured

    Read

  • Active Recovery vs. Rest: What the Research Says

    Recovery Science · 12 min read

    Read

  • Parasympathetic Activation: Why your flexibility session Matters

    Nervous System · 10 min read

    Soon

  • Supplements That Actually Work for Recovery

    Nutrition · 8 min read

    Soon
30 min total reading time 0 / 3 articles
W6

Adaptation Windows

Focus: Day 30–40 wall, smart progression

  • The Neurochemistry of Discipline: Why Motivation Fails

    Psychology · 12 min read

    Read

  • Progressive Overload Without the Overload

    Programming · 10 min read

    Soon
22 min total reading time 0 / 2 articles
W7–9

Advanced Topics

Focus: Self-regulation, program design

  • Autoregulation: Listening to Your Body Without Quitting

    Periodization · 12 min read

    Soon

  • Periodization for 75 Hard: The Underrated Variable

    Programming · 10 min read

    Soon
22 min total reading time 0 / 2 articles
W10+

Certification Prep

Focus: Integration, certification preparation

  • Tissue Resilience: The Complete Framework

    Integration · 15 min read

    Soon

  • Assessment and Modification Protocols

    Protocols · 12 min read

    Soon
27 min total reading time 0 / 2 articles