Questions about the 13 Week Evolution? Drop them below. If you have any questions about the program — how it works, why we structure it the way we do, how to approach a specific habit, or how to modify something for your current season of life — this is the place to ask. You can also use this thread for: - Exercise questions (form, programming, progression, injuries, scheduling) - Nutrition guidance (protein targets, meal structure, fat loss vs. performance, supplements) - Habit-building strategy (consistency, motivation, discipline, time management) - Mindset challenges (all-or-nothing thinking, missed days, plateaus) If something feels confusing, overwhelming, or unclear — speak up. If you’re stuck on execution — let’s troubleshoot it. If you want to optimize your results — let’s dial it in. The goal of this program is progress, not perfection. The more specific your question, the more specific my coaching can be. Ask away.

I get pain in my hips and low back when I do my walking. Will this improve as I keep going?

Hi Mike, is it ok to postpone starting a day or 2? I came down with a respiratory and sore throat virus. Feeling yucky

I need something for my legs because I think I’m losing muscle mass in them. (It turns to fat, which then moves up to my belly.) One of my big fears is needing help to get out of a chair. I tried stair climbing for a while, but it hurt my knees so much I had to stop. I have never had knee problems and don’t want to start now. I don’t need one more thing! Any suggestions anyone?

I’m looking ahead to day 3. How many grams of protein do I strive for each day? Is there a cheat sheet anywhere where we can see foods and their protein values ? Any suggestions on a brand of protein powder ? Thank you 😁