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Peas Baby Food (Stage One)

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Rich in protein, fiber, vitamins, and minerals, my peas baby food is the ideal stage one baby food for infants as young as 4 months old. Made with just two simple ingredients, it has a fresh, mild flavor, and learning how to make pea puree for baby is easy!

Peas baby food in a white bowl with a spoon.Peas baby food in a white bowl with a spoon.

If you’ve never made baby food from scratch before, it might seem intimidating, but making homemade baby food peas is actually super easy and cost-effective.

My green peas baby food has a mild taste with a creamy texture that your baby will love! It’s also very healthy for your little one and easy to customize based on your baby’s age and tastes.

If it’s your first time making baby food at home, check out my quick start baby food recipe guide

🫛 When Can Babies Start Eating Peas?

Babies can start eating peas as soon as they are ready to start solid foods, typically between 4-6 months of age. At that age, for a stage 1 baby food, I would puree the peas or mash them before serving them to my baby.

Similar to grapes, whole peas are a choking hazard until your baby is about 3 years old. At about 12 months old I would start making mashed peas for my kids and I’d serve them as a finger food. Mashed peas were really easy to make when my kids were toddlers – once cooked, I’d simply mash them with a fork or potato masher.

👶 Do Peas Make Babies Gassy or Constipated?

Peas should not cause gas or constipation in your baby. Peas are high in fiber, so they should actually help to alleviate constipation because the fiber helps to soften your baby’s stool and make it easy to pass.

My pea puree recipe for baby is one of the best first food options for babies as young as 4 to 6 months old. It has a fresh, mild flavor, making it perfect for infants. Both of my kids started eating this puree around 5 months of age.

This is one of my favorite purees, because sweet peas are a powerhouse vegetable that is allergen-friendly and nutrient-rich. They are high in vitamins A, B6, C, K, folate, iron, and zinc, supporting immune health, bones, and red blood cell formation. Plus, peas are high in protein, fiber, antioxidants, and phytonutrients (source).

I also love that making pea puree for baby is super easy and affordable! My recipe only calls for one ingredient plus water. It’s simple to make and so much cheaper than buying a store-bought brand like Gerber baby food peas.

Another great thing is that you can take my recipe and create many different pea puree combinations for baby. There are so many different variations you can make by mixing it with other baby food or simply adding herbs (see my suggestions below!)

But my favorite thing about my peas baby food is that you can actually make a huge batch and store it in the freezer for months later, making quick meals for your baby ready in minutes!

Latest Recipe Video!

🥘 Ingredients

You only need two simple ingredients to make my baby peas recipe and one is water! For detailed instructions and nutritional information, see the recipe card at the bottom of this post.

Ingredients for peas baby food recipe on a wood cutting board.Ingredients for peas baby food recipe on a wood cutting board.

Frozen Green Peas: I recommend using frozen organic peas since they are flash frozen when picked, requiring no extra prep. You can also use garden fresh peas, but they require more prep time, especially if still in their pods. I used 2 bags of 16 oz peas for this recipe.

Water: Used to thin out the puree, I always start with 8 ounces of filtered water. You can always add more water one ounce at a time until you reach your desired consistency.

🔪 How To Make Peas Baby Food

Learning how to puree peas for baby is really easy and takes just a few steps! Check out my video below to see the step-by-step process in action.

Steam The Peas: To begin, I add a little water to a large pot and place a steamer basket on top. Then I steam the peas for 3-5 minutes until they are tender.

Frozen peas steaming in a pot.Frozen peas steaming in a pot.

Puree Peas: After the peas are steamed, I pour them into a blender or food processor and add about 8 ounces of water. I blend until smooth, adding more water one ounce at a time if needed to achieve the desired consistency. You can also just add the water to the pot and use a hand blender.

Note: Boiling the peas is another option. I simply add the peas and water to a pot over high heat and bring to a boil. Next, I cover the pot and reduce the heat to a simmer, cooking the peas for about 5-7 minutes until tender but not mushy. Then I add both the cooked peas and the cooking water in the blender.

Peas and water in a food processor.Peas and water in a food processor.

Prepare For Freezing: Once blended, I pour the puree evenly into ice cube trays. Then I let it cool, wrap the trays in plastic wrap or cover them, and pop them in the freezer. The cubes will keep in the freezer for up to 4 months.

Peas baby food in ice cube trays.Peas baby food in ice cube trays.

Thaw To Serve: When ready to use, I thaw a cube overnight in the fridge in a small bowl. You can also place the cube in a bowl over hot water on the counter until it is completely defrosted. Pureed peas for baby can be served at room temperature or slightly warmed.

Pea puree for baby in a black serving bowl.Pea puree for baby in a black serving bowl.

My #1 Secret Tip for when making my baby pea puree is not to overcook the peas! Steam the peas until they turn bright green and are slightly soft to retain their vibrant green color and nutritional value. Once cooked, immediately submerge them in an ice bath to stop the cooking process.

Other Tips To Keep In Mind:

  • Use Baby Food Storage Containers: This allows you to make one batch, freeze, and have a supply for the entire month or more! You’ll save tons of time and always have a variety of fresh, homemade purees ready for your baby.
  • Use A High-Powered Blender: I used a Vitamix. It can handle large batches and pulverizes everything into a smooth texture similar to store-bought baby food. You don’t need a “baby food maker”. And if you have a Vitamix you can use it for so many other things besides baby food!
  • Adjust The Consistency: If your pea puree for baby is too thick I just add a little more water. You can also add breast milk or formula just before serving to your baby.
  • Introduce New Flavors Gradually: I recommend starting with single-ingredient peas for babies and gradually introduce new flavors and combinations. This helps identify any food allergies and allows babies to adjust to new tastes.

📖 Pea Baby Food Combinations

Deciding what to mix with pea puree for baby is the fun part! The possibilities are endless. Here are some of my favorite peas combination baby food ideas:

Peas And Apples: Some babies may not like peas on their own, but they can be made palatable by mixing them with another fruit puree! My kids always loved apple and pea puree. Other fruits like pears, bananas, peaches, and mangoes are good options too.

Peas And Carrots: Smashed peas and carrot baby food is a classic combination! I would also use other vegetables like sweet potato, butternut squash, cauliflower, or regular potatoes when serving this to my kids and they all worked well.

Other Green Vegetables: Take my baby pea puree recipe and blend in some other green veggies like spinach or broccoli. You could also mix it together with my zucchini baby food or pureed green beans.

Add Protein: Baby food with peas is easy to mix together with chickpeas, my easy baby lentils recipe, yogurt, or even soft tofu for a protein boost!

Add Healthy Fats: Try mixing in some ground flaxseed, avocado puree, or a little bit of olive oil, coconut oil, organic ghee, or butter! You can also mix it with breastmilk or organic baby formula right before serving (but do not mix it with breastmilk or formula and store it for later).

Herbs & Spices: When considering what to mix with peas for baby food don’t forget about herbs and spices. I introduced mild herbs and spices to both of my kids at around 7-8 months of age. You can try fresh herbs like mint, basil, parsley, or cilantro. Other flavors and spices that your baby might enjoy include a splash of lemon juice or lime juice, or a pinch of ground ginger, garlic powder, or cumin.

🍽 How To Serve Peas To Baby

Once your baby is ready for solids, you can add a little bit of green pea puree to a small baby-safe spoon and let your baby experiment with it. Let them touch it, put little bits in their mouth, and see how they like it.

Alternatively, you can feed it to them directly if they are leaning forward and opening their mouth already.

When you start solid foods, 1 tablespoon of my peas baby food is more than enough for a “meal.” So start with small amounts and work your way up from there as your baby gets used to eating!

Other Quick Feeding Tips

  • When it comes to starting solids, the best way to ensure your child becomes an adventurous eater (and not a picky eater), is to expose them to different tastes and different textures (besides sweet, soft foods) early on.
  • Follow your baby’s lead! Don’t try to make your baby eat once they’ve indicated they are full or done (e.g. they have turned away from the spoon, stopped opening their mouth, or started playing with or pushing away the food). It’s also ok to let your baby explore with the spoon and the food on their own. It will make a mess, but it encourages your baby to develop key skills for self feeding.
  • Be persistent! Sometimes it can take up to 50-100 tastes of new foods for a baby to accept them. If your baby doesn’t like the puree at first, keep trying, and don’t give up!
  • Add spices to my peas baby food recipe! Don’t be afraid to expose your baby to all kinds of tastes and flavors. Avoid using “hot” spices like chili powder, cayenne, or red pepper, but mild and sweet spices, as well as all herbs, are great options.

✔️ Serving Suggestions For Older Babies, Kids, And Adults

Once you know how to make peas for baby you can transform it into a recipe that you can use for older babies, kids, and adults too. It is really easy to modify my pea baby food recipe with very little effort.

Older Babies: To make a stage 2 pea puree for baby, leave some chunks in the puree for more texture. This introduces them to a different consistency while still being easy to eat. Spread the chunky puree on some toast for baby led weaning.

Toddlers: Turn mushy peas for baby into a smoothie by blending it into this pineapple cucumber smoothie or fruit and vegetable smoothie. You could also mix some into my oat flour pancakes, rice, or pasta to sneak in some more veggies. 

Older Kids and Adults: Use my pea puree as a dip, spread, or sauce. Blend the peas with garlic, lemon juice, and a bit of olive oil to pair with crackers or flatbread. You also can use it on this grilled cheese pita sandwich or these black bean quinoa burgers.

🧊 How To Store

Fridge: Once the green peas for baby cool completely, I transfer them to an airtight container and place them in the fridge for up to 4 days. When ready to serve, I reheat the puree slightly in the microwave and then test how warm it is before serving. A little warmer than room temperature (or just at room temperature) is perfect.

Freezer: For longer storage, I portion the puree into ice cube trays, like these from Mumi & Bubi or a covered silicone ice cube tray, and freeze the baby food overnight. You can also use plastic wrap. Once the puree is frozen, I pop the cubes out and store them zip-top freezer bag for up to 4 months. 

Defrost: When ready to use, I transfer the desired number of pea puree cubes to the refrigerator overnight. The next day, I stir the thawed puree and warm it slightly in the microwave.

❓Recipe FAQs

CAN I USE FROZEN PEAS FOR BABY FOOD?

Yes, you can use frozen peas when making my pea puree for baby. But do not serve your baby frozen peas without pureeing them, as they are a choking hazard.

CAN YOU USE CANNED PEAS FOR BABY FOOD?

I do not recommend using canned peas for baby food. Some cans still contain BPA. Also, they are not as fresh or flavorful. In fact, they can have quite a pungent smell and acidic flavor.

ARE PEAS A CHOKING HAZARD?

Whole peas can be a choking hazard for babies, especially those under 3 years old. It is important to puree or mash the peas thoroughly before serving them to infants and younger toddlers. As your child gets older and can handle more textures, you can serve peas that are mashed or broken into smaller pieces to reduce the risk of choking.

Baby food with peas in a black serving bowl.Baby food with peas in a black serving bowl.

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📋 Recipe Card

Peas Baby Food (Stage One)

Rich in protein, fiber, vitamins, and minerals, my peas baby food is the ideal stage one baby food for infants as young as 4 months old. Made with just two simple ingredients, it has a fresh, mild flavor, and learning how to make pea puree for baby is easy!

Prep Time10 minutes

Cook Time5 minutes

Total Time15 minutes

Course: Baby Food

Cuisine: American, Vegan, vegetarian

Diet: Gluten Free, Low Fat, Vegan, Vegetarian

Servings: 14 ounces

Calories: 52kcal

Shop Ingredients on Jupiter

  • Mix with your baby’s favorite fruit or some sweeter veggies (butternut squash works great) to make peas more palatable!
  • This recipe can make anywhere from 12-16 ounces depending on how much water you use.1 ice cube = 1 oz of food
  • Stage 1 Food: 4 months and up
  • Use baby food storage containers. This allows you to make one batch, freeze, and have for the entire month or more! You’ll save tons of time, and have a variety of fresh and homemade purees to give to baby.
  • For a super smooth puree, I recommend investing in a high powered blender. I used our Vitamix to puree large quantities at the same time. It pulverizes everything and you end up with a smooth texture (similar to what you’d find in store bought baby food). You don’t need a “baby food maker” – any great blender will do. And if you have a Vitamix you can use it for so many other things besides baby food!
  • Don’t overcook the peas! They don’t need a ton of time to steam. You want them to turn a bright green color, and become slightly soft in texture – that’s when they are perfectly cooked. 
  • Adjust consistency as needed. If the baby puree is too thick add more water. Or add breast milk, or formula just before serving to your baby.

Serving: 1ounce | Calories: 52kcal | Carbohydrates: 9g | Protein: 4g | Fat: 0.3g | Saturated Fat: 0.05g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.02g | Sodium: 4mg | Potassium: 158mg | Fiber: 4g | Sugar: 4g





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Mpox Vaccine Rollout to Begin in Nigeria, DRC

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[YAOUNDE] Nigeria is to begin the immediate rollout of 5,000 doses of mpox vaccines while the Democratic Republic of Congo (DRC) eyes its first shipment of 65,000 doses, as Africa steps up measures to control the multi-country outbreak.

The vaccine, administered in two doses, will go first to people at high-risk, including health workers and those living in areas with high infection rates, according to Nigeria’s National Primary Healthcare Development Agency.

Matshidiso Moeti, WHO regional director for Africa, said the delivery of 10,000 doses to Nigeria by USAID this week signified “a clear demonstration of international solidarity in the face of global public health emergencies”.

“The emergence of the new, more virulent variant (Clade Ib) and the increase in human-to-human transmission, with new routes such as sexual transmission, remains a cause for concern.”

Flaubert Mba, Centre for Research on Emerging and Re-Emerging Diseases

Nigeria became the first African country to receive the vaccine after confirming 40 cases of the disease, whose symptoms include fever, swollen lymph nodes and a rash leading to blisters.

The DRC, the country worst affected, is expecting to receive 65,000 doses of the vaccine on 1 September, announced Jean Kaseya, director-general of the African Centres for Disease Control and Prevention (Africa CDC), during an online press conference on Wednesday (28 August).

A health worker examines skin lesions that are characteristic of mpox on the back of a young child at the mpox treatment centre at the Nyiragongo General Referral Hospital, north of Goma in the DRC on 14 August 2024. Credit: Guerchom Ndebo / WHO

He said 50,000 doses would be sent by the US while 15,000 will be provided by Gavi, the Vaccine Alliance.

Kaseya said the JYNNEOS vaccine, made by Danish pharmaceutical company Bavarian Nordic, was one of the surest ways of stopping the mpox epidemic, alongside epidemiological surveillance and screening.

He stressed the vaccine was the same one used in the US and Europe to stem an outbreak of mpox – formerly known as monkeypox – in 2022.

“It has been given to millions of Americans and Europeans, which has made it possible to stop [that] epidemic,” he told the press conference.

Residents of Weta village in Maniema province, eastern DRC read information about how to avoid mpox, provided by health officials. Credit: Eugene Kabambi / WHO

In July, the emerging infectious diseases foundation CEPI announced trials in the DRC to see if vaccinating people already exposed to mpox stops them getting sick and spreading it.

Kaseya said Africa CDC would be sending 72 epidemiologists to affected areas in September to collect more data on case numbers, citing problems with the reliability of current data.

“These epidemiologists, in addition to the support they will be giving to the teams in the field, will also be focusing on the quality of the data, so that we can have data that will enable us to make good decisions,” he said.

“In the coming weeks, we will begin to provide what we believe to be quality data thanks to this support.”

Bushagara camp for displaced people in North Kivu, DRC. Identification of mpox cases in camps around Goma is concerning because the high population density can result in further spread. Credit: Guerchom Ndebo / WHO

Response plans

For the first time since its creation, Africa CDC declared on 13 August that the new mpox epidemic constituted a public health emergency of continental security (PHECS) in Africa. The next day, the WHO declared it a public health emergency of international concern (PHEIC).

Nicaise Ndembi, Kaseya’s scientific advisor and mpox response coordinator for the African Union and Africa CDC, told SciDev.Net: “This declaration marks an important moment in the history of public health in Africa and demonstrates the seriousness of the situation and the need for a unified, continent-wide response to this rapidly spreading disease.”

He stressed that it is now “urgent to take coordinated action at national, regional and international levels to stop the spread of mpox”.

Africa CDC is working to develop a “continental response plan”, which, according to Kaseya, should take into account the individual needs of each country. He said the plan will be presented to African heads of state for endorsement in the coming weeks.

The WHO has already launched a global strategic plan for mpox preparedness and response, which it says requires US$ 87.4 million over the next six months (September 2024-February 2025).

WHO director-general, Tedros Adhanom Ghebreyesus, speaking at the WHO Regional Committee for Africa in Brazzaville this week (26 August), stressed the need for more research and surveillance of the disease, as well as equitable access to vaccines.

WHO director-general Tedros Adhanom Ghebreyesus (centre) convenes the first meeting of the Emergency Committee to discuss the upsurge of mpox, on 14 August 2024. Credit: Lindsay Mackenzie / WHO

“I am certain that with the leadership of the affected countries and the support of the WHO, partners such as CDC Africa and others, we will be able to bring this epidemic under control quickly, as we have been able to do with other epidemics in recent years,” he said.

New variants

According to the latest WHO epidemiological data, 14 African countries have reported cases of mpox so far, with Gabon confirming its first case of the virus on 22 August.

The DRC remains the country hardest hit by the epidemic, with a total of 3,244 cases and 25 deaths recorded to date this year.

Burundi has recorded 231 cases, while a number of cases have also been confirmed in Central African Republic (45); Côte d’Ivoire (28); South Africa (24), and Congo (23).

There are two main types of the virus, Clade I and Clade II. Clade I, endemic to Central Africa, causes more severe illness and disease. The less severe Clade II strain caused the global outbreak in 2022 and is the type being seen in Nigeria.

People with #mpox may experience all or only a few symptoms. Mpox illness typically lasts 2-4 weeks. Source: CDC

However, a novel, sexually transmitted strain of the virus, identified as Clade Ib, has started spreading across the DRC and neighbouring countries, causing alarm.

Flaubert Mba, wildlife specialist and One Heath focal point at the Centre for Research on Emerging and Re-emerging Diseases, told SciDev.Net: “The emergence of the new, more virulent variant (Clade Ib) and the increase in human-to-human transmission, with new routes such as sexual transmission, remains a cause for concern.”

In addition to vaccination and the recommended hygiene measures, he believes that African countries need to focus on epidemiological surveillance, particularly in areas where wildlife and people interact.

“Mpox is a re-emergent zoonosis, meaning that it is transmitted from animals to humans and vice versa,” he explained.

“Particular emphasis needs to be placed on at-risk areas associated with risk mapping and areas where there have been outbreaks in the past.”

This piece was produced by SciDev.Net’s Sub-Saharan Africa French desk and edited for brevity and clarity.





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World Suicide Prevention Day 2024: Changing the Narrative For Men and Their Families

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September 10, 2024 was World Suicide Prevention Day. According to the World Health Organization,

“Every year 726,000 people take their own life and there are many more people who make suicide attempts.”

When I was five years old my mid-life father took an overdose of sleeping pills after he had become increasingly depressed because he couldn’t support his family doing the work he loved. Fortunately, he survived, but our lives were never the same. I grew up wondering what happened to my father, when it would happen to me, and what I could do to prevent it happening to other families.

Although females, as well as males, can die by suicide, males at every age are at higher risk than are females. Yet rarely is suicide discussed as a health issue for boys and men.

World Suicide Prevention Day (WSPD) was established in 2003 by the International Association for Suicide Prevention in conjunction with the World Health Organization (WHO). On September 10th each year they focus attention on the issues, reduce stigma and raise awareness among organizations, governments, and the public, giving a singular message that suicides are preventable.

The triennial theme for World Suicide Prevention Day for 2024-2026 is “Changing the Narrative on Suicide” with the call to action “Start the Conversation”. This theme aims to raise awareness about the importance of reducing stigma and encouraging open conversations to prevent suicides. Changing the narrative on suicide is about transforming how we perceive this complex issue and shifting from a culture of silence and stigma to one of openness, understanding, and support.

The call to action encourages everyone to start the conversation on suicide and suicide prevention. Every conversation, no matter how small, contributes to a supportive and understanding society. By initiating these vital conversations, we can break down barriers, raise awareness, and create better cultures of support.

I have been writing a series of articles—”Homecoming: An Evolutionary Approach for Healing Depression and Preventing Suicide.” In Part 1, I shared statistics from the National Institute of Mental Health, comparing the suicide rates for males and females at various ages:

Even during our youth where suicide rates are relatively low, males are still more likely to die by suicide than are females. It is also clear to me as my wife and I move into our 80s, that males and females face many challenges as we age, but it is older males who more often end their lives by suicide with rates 8 to 17 times higher rates than for females.   

In Part 2, I discussed the evolutionary roots of male/female differences and quoted Dr. Roy Baumeister,  one of the world’s leading social scientists. Understanding his work can better help us understand a lot about why men are the way they are and specifically why men are the risk-taking gender.

In his groundbreaking book, Is There Anything Good About Men? How Cultures Flourish By Exploiting Men, he says,

“If evolutionary theory is right about anything, it’s right about reproduction. Nature will most favor traits that lead to success at reproducing. But for thousands of years, men and women have faced vastly different odds and problems in reproducing. On this basic task, women faced good odds of success, whereas men were born to face looming failure.”

Men not only take greater risks than women, but also are less resilient and more prone to feelings of failure when they don’t feel they can offer something of value to those they love.

In Part 3, I show that suicide is the most prevalent form of violence and is the cause of more death than either war or homicide. We don’t often think of suicide as a form of violence or depression as an underlying cause of violence, but they are intimately related. The World Health Organization (WHO) produced an in-depth analysis of violence and published the information under the title, “The World Report on Violence and Health.” The report is the result of 3 years of work, during which WHO drew on the knowledge of more than 160 experts from more than 70 countries.

            The report detailed estimated global-related deaths as follows:

These numbers vary in different years and rates of violent deaths also vary according by country and within each country with different groups. But clearly violence from suicide accounts for nearly as many deaths as war-related violence and homicides combined. All forms of violence are tragic and many have come to believe that violence is simply a part of human nature. But this is not true.

Violence of all kinds can be understood and prevented.

“Violence thrives in the absence of democracy, respect for human rights and good governance,”

said Nelson Mandela. We often talk about how a ‘culture of violence’ can take root. This is indeed true—as a South African who has lived through apartheid and is living through its aftermath, I have seen and experience it. No country, no city, no community is immune. But neither are we powerless against it.”

As we approach another presidential election in the United States, most everyone is aware of the threat to democracy we are facing and the conflicts that divide our country.

In Part 4, I offered guidance for all those who are ready to see the truth about the times in which we live and how we can live, love, and work, for good in the world.

For most of my professional life I believed that treating depression and preventing suicide involved helping individuals, couples, and families. A new perspective opened for me in 1993 at a men’s leadership conference in Indianapolis, Indiana. I’ve written a number of articles about my experience over the years, including my most recent, “Transformations: The End of the U.S. and the World as We Know It and The Truth About Our Collective Future.”

I said that an old kind of masculinity was on the way out. My colleague Riane Eisler describes two competing systems that humans have been engaging with that she calls the dominator system and the partnership system. Throughout the world emotionally wounded men who ascend to power have chosen a dominator approach to asserting power.

            The old dominator systems were ruled by frightened men who came to believe that the only way to survive was to rule by force. Historian Ruth Ben-Ghiat describes these men in her book, Strongmen: Mussolini to the Present. She says,

“For ours is the age of authoritarian rulers: self-proclaimed saviors of the nation who evade accountability while robbing their people of truth, treasure, and the protections of democracy.”

            Among the seventeen protagonists in her book she includes: Adolph Hitler, Saddam Hussein, Benito Mussolini, Vladamir Putin, and Donald J. Trump. Pulitzer-Prize winning journalist Anne Applebaum describes the way modern-day autocrats support each other in her book, Autocracy Inc.: The Dictators Who Want to Run the World.

“Nowadays, autocracies are underpinned by sophisticated networks composed across multiple regimes…The autocrats are rewriting the rules of world trade and governance as their propagandists pound home the same messages about the weakness of democracy and the evil of America.”

            At MenAlive I have been supporting men and their families to embrace the partnership system and have recently created a way for organizations and individuals to belief in these ideas and practices to stay connected. You can learn more at our website, MoonshotforMankind.org and get news you can use on our substack, substack.com/@moonshotformankind.

            If you’d like to read more articles on men’s mental, emotional, and relational health, you can subscribe for free at https://menalive.com/email-newsletter/.

Every suicide is a tragedy that affects families, communities and entire countries and has long-lasting effects on the people left behind.

Suicide does not just occur in high-income countries but is a global phenomenon in all regions of the world. In fact, close to three quarters (73%) of global suicides occurred in low- and middle-income countries in 2021.



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Considering the 75 Hard Challenge? Read This First

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Sticking to new habits isn’t easy, especially when they mean giving up old ones that make you feel good—at least temporarily—like binging talking dog videos or inhaling a burger on the way home from work. But there comes a time when making a change in the name of your health and happiness is more attractive than another night spent plastered to your couch. That’s where a program like the 75 Hard Challenge comes in. It’s not a weight-loss app, although followers do tend to shed some pounds. Instead, it’s a “mental toughness” protocol that helps instill new habits in fewer than three months. That’s not to say it’s without flaws.

This challenge is not easy to stick to. People often believe the more intense something is, the better the results. But this is a mistake if you aren’t careful. It’s important to learn about any new routine that overhauls your diet, exercise, and entire life and really evaluate if the pros and cons make it worthwhile. Learn all about 75 Hard, including 75 Hard Challenge rules and what you might stand to gain—or lose—if you try it.

What Is the 75 Hard Challenge?

The 75 Hard Challenge is primarily a mental toughness program with physical and behavioral habits created by entrepreneur and author Andy Frisella in 2019. In short, the challenge aims to build discipline and resilience—physically and mentally—by adopting a set of daily rules that you complete without fail for 75 days straight. Frisella sells a book about the challenge, but you can also learn about it from his podcast and all over the internet.

75 Hard rules dictate you drink one gallon of water daily and cut out alcohol and cheat meals including soda. 

Jarren Vink

75 Hard Challenge Rules

There are five 75 Hard rules to follow during the 75 Hard Challenge. Here’s where it gets particularly tough: If you skip any of the items on the 75 Hard checklist on any given day, you need to start over from day one as a practice in forging mental toughness and self-control.

1. Follow a Diet

During the entire challenge, you should stick to a specific meal plan without cheat meals or alcohol. There’s no 75 Hard diet, per se. You get to choose. If you’re hoping to drop body fat, we recommend the best diets for weight loss. But if you’re just trying to adhere to a lifelong habit of healthy eating, stick to the best diets recommended by experts. Something like the Mediterranean Diet is more sustainable for life than, say, the keto or Paleo diet. Get more tips below.

2. Two Daily Workouts

Every day, you have to complete two 45-minute workouts with one being outdoors. Unfortunately, you can’t count activities like mowing the lawn, yard work, or leisure sports into the 75 Hard workout plan like golf, because they’re considered “daily chores” or “routines.” Typically, we don’t recommend two-a-days, especially if you’re not a professional athlete. To ensure you don’t overtrain, keep one akin to an active recovery, like steady-state cycling or yoga. If it starts to diminish your physical and mental well-being, stop.

3. Drink a Gallon of Water

Drink one gallon of water every day. This doesn’t include any other fluid intake, just clear H2O. Hydrating is obviously important. Drinking a gallon is likely unnecessary, but it won’t necessarily hurt you. If it helps up your intake, great. 

4. Read Nonfiction

Part of the mental fortitude aspect of the challenge is reading 10 pages of a nonfiction book each day. Unfortunately, audiobooks don’t count, nor do magazines or sports pages. Sorry—there’s a reason this is called the hard 75 challenge.

5. Take a Daily Progress Picture

Take a photo of your body to track your progress each day. This could be a mirror selfie or one you loop your partner or roommate into taking for you. Just be sure to keep the lighting, location, time of day, and clothing items similar for each shot. For some, this is helpful over time to see incremental progress, however a daily log can be detrimental to others’ self-esteem if their body image isn’t positive. 

Mediterranean Diet

Sam Kaplan

75 Hard Diet

Diet just might be the worst four-letter word in the English language. The good news is that you can choose your own diet structure for the 75 Hard Challenge.

Choose a Diet Plan

While you can pick your ideal diet, it has to be one that fosters positive physical change. Whether you’re losing fat, gaining muscle, building strength, boosting your intake of a specific micro or macronutrient (like protein), or improving overall diet quality for skin health, just pick something you think you can stick to for the entire 75 days without falling off the wagon.

Here are some of the best structured diets to consider:

  • Mediterranean diet
  • DASH diet
  • MIND diet
  • Mayo Clinic diet
  • Flexitarian
  • WeightWatchers diet
  • Volumetrics diet
  • Dr. Weil’s Anti-Inflammatory diet
  • TLC diet
  • Vegan diet

No Cheat Meals

Can you go 75 days without a hot slice of pizza or a burger? If you want to complete the 75 Hard Challenge, you’ll have to give up all of your normal cheat meals for the duration. That’s right—zero cheat meals (what would Dwayne “The Rock” Johnson say?). Instead, make some healthier swaps that are still tasty but easier on the waistline.

No Alcohol

There’s a strict no-booze rule for the 75 Hard Challenge, so plan accordingly. If you know you’ll be in a high-pressure social situation like a bachelor party or Super Bowl gathering, and you don’t have the willpower of steel, you might want to forego the plan until you know you can stick to it. Might we suggest nonalcoholic drinks like NA spirits, wine, and beer.

Running

Patrick Giardino/Getty Images

75 Hard Workout Plan

If you aren’t currently very physically active or have a difficult time sticking to a consistent routine, this may be a wallop: For the 75 Hard Challenge, you have to do two 45-minute workouts each day, and one of them has to be in the great outdoors. Luckily, the types of workouts you can do are pretty flexible so long as they are physically challenging and aren’t part of your regular daily routine. Here are some examples:

Cardio Workouts

Cardio should be part of your workout routine during 75 Hard, but you don’t have to go hell-for-leather every day. Many of the best cardio workouts can double up as your outdoor workout session.

  • Running or jogging
  • Cycling
  • Swimming
  • Power walking
  • Rowing
  • Hiking
  • Jump rope
  • Martial arts

Related: The Best Workout Apps for Beginners

Resistance Training

Resistance training is a must for any serious training plan, so pick a style you enjoy or one you’re excited to try and stick to it for 75 days. Be sure to plan out your sessions in advance, increase the challenge as you go, and track your progress.

  • Strength training
  • Hypertrophy training
  • Bodyweight exercises (like pushups, pullups, and squats)
  • Powerlifting

Recovery and Flexibility Training

Including some low-key workouts into your routine is the ultimate overtraining prevention strategy. The less fit you are, the more of these sessions you should include—maybe four to five per week counting toward the 45-minute sessions. Scale down from there if you are more fit or as you progress throughout the challenge.

  • Yoga
  • Pilates
  • Mobility work
  • Walking
  • Stretching

High-Intensity Interval Training (HIIT)

If you plan to include HIIT training, do it sparingly. Too much high-intensity work will burn you out in no time. It’s not possible to do true HIIT training for a full 45 minutes, so if you’re going to add this modality to your routine, stick to 10 to 15 minutes at the end of a cardio session or after resistance training two to three times a week.

Pro tip: Skip high-intensity training altogether if your diet plan includes cutting calories. It’s a recipe for burnout.

  • Circuit training
  • Tabata workouts
  • Sprints

Battle Ropes

Justin Steele

75 Hard Pros

There’s a lot going for the 75 day Hard Challenge. Here are some of the main pros.

Builds Habits

We all know that consistency is king when it comes to results, and that’s the main tenant of 75 Hard: to build and maintain a consistent routine that includes five daily tasks every day without fail. Habits are automatic behaviors triggered by specific cues and learned through repetition, strengthening every time you complete the behavior—think brushing your teeth every night before bed or locking up when you leave the house, according to 2021 research published in Social Psychology.

Good habits help you keep up desirable behaviors over time since you’ll start to automatically perform them without having to rely on conscious motivation—something that’s notoriously fickle, according to the study.

Tracks Progress

Tracking your progress is the best way to see how far you’ve come and it’s also a great way to get a motivational buzz when you start seeing a difference in how you look, feel, and act. Progress tracking with a photo is one of the Hard 75 rules, so it’s built into the routine.

Gets You Active

Obviously, physical activity is a huge part of the challenge and a behavior many people struggle to maintain. If you’re doing 75 Hard, you’ll definitely get your daily movement in through the two 45-minute workouts each day.

Includes Time in Nature

While you don’t explicitly have to go on a nature walk, even cityscape fresh air and sunlight are better than nothing. Since the challenge requires you to complete one 45-minute workout outdoors each day, you’ll get benefits from sunlight exposure (which improves sleep), stress relief, and a brain boost.

Related: The Best Workout Routine Ever, According to Science

75 Hard Cons

Aside from giving up your favorite tasty snacks and foregoing a beer during the game, the 75 Hard Challenge has other practical issues.

Not for Everyone

Although 75 Hard has consistency built in, if you don’t include your own context cues for each habit you want to keep once the challenge is over, you likely won’t stick to it. In other words, if you don’t incorporate the habits into your everyday routine in a way that you’ll stick to once the challenge ends, you’ll probably revert to the same old habits—good or bad—that you were doing before. This is the exact reason why most people regain all the weight they lose during diets.

Easy to Overdo It

Without any actual professional nutritional or fitness guidance (Frisella is not a health expert), you can easily go overboard trying to meet the steep expectations of the challenge. You might not pair the ideal diet with your exercise program—such as a muscle-building calorie surplus with your hypertrophy training—unless you know what you’re doing.

You can accidentally choose habits that do more harm than good if you attempt high-intensity training alongside a low-carb diet or push past your body’s signals for rest in order to get in that second 45-minute workout.

Very Strict

Rigidity is the entire point of the 75 Hard Challenge. In fact, Frisella says in an interview with Megyn Kelly, “The whole point of the program is to put yourself in the most inconvenient, non-compromising situation that you possibly can,” with no room for substitutions.

He goes on to say that giving yourself a break or a “mental day” is a no-go because “letting yourself off the hook is the reason you are where you are in this state of unhappiness and unfulfillment.” If you get sick, sore, or have an emergency—too bad—you’ve failed.

Can Lower Confidence

Battering yourself into submission is not always the best for your mental health and certainly won’t work for everyone. Plus, not everyone who wants to improve their health is unhappy or unfulfilled.

In reality, positive thinking can boost self-confidence by helping you see challenges as temporary and conquerable. Overcoming setbacks and still working toward your health goals is a fast track to becoming more resilient and increases internal motivation and confidence. And for the record, internal motivation is stronger than the kind you’ll get from any challenge.

Related: The Best Workout Routine Ever, According to Science

Final Verdict: What Do Experts Say About the 75 Hard Challenge?

As a personal trainer and nutrition coach, I believe that most people, even those with advanced fitness levels, shouldn’t attempt two workouts every single day. Combining cardio and strength training can interfere with recovery and overall results and is a recipe for burnout. Physically, mentally, and socially, two-a-day workouts can be draining and unsustainable and put you at risk of overtraining, which requires lengthy recovery.

If you’re set on following the two-workouts rule, make sure one is recovery-based—light yoga, walking, or stretching. Organized activities like jiu-jitsu or gym classes can count as one workout, with walking or something gentle for the second. For strength training, limit it to three to five days a week and always pair with recovery exercises.

I don’t recommend avoiding rest days, as even lighter workouts can be mentally exhausting and, on a practical level, can get in the way of other areas of your life, like relationships, work, and family responsibilities. Missing a session and starting over can feel defeating, which I’d never want for my clients. If you miss a workout you had intended to complete, it’s better to reassess and adjust instead of stressing over rigid plans.

In my opinion, the idea that “mental toughness” comes from strict workout rules is absurd. True consistency comes from internal motivation, doing what you enjoy for reasons that matter to you. Building skills in activities you love—whether yoga, strength training, running, or a new sport—will make you proud and boost your confidence in the long term.

Real toughness also means listening to your body. Sometimes, backing off is harder than following a rigid plan. Focus on consistency and finding joy in what you do rather than chasing the next challenge.

Why You Should Trust Us

I’m a certified personal trainer, strength and conditioning specialist, and nutrition coach, among other fancy titles—but my passion is communicating the countless benefits of being active and striving toward a healthier mind and body through attainable action. I use a hefty dose of science to guide the advice I give, along with the real-world experience I’ve gained over the last 15 years. 



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