How to Become Your Own Sleep Coach

Is there anyone on this planet who knows you better than you know yourself? If your answer is no one, and you're struggling to sleep better, why not tap into your self-knowledge and coach yourself?

Your mind might be firing off a bunch of reasons why this sounds preposterous—but hear me out. Just because you struggle with quality sleep doesn't mean you aren't the best candidate to coach yourself. Let's dig deeper.

Think back to when you learned to crawl, walk, talk, or run. You were too young to remember, but who taught you? You did. And how did you learn? Trial and error.

Improving your sleep is no different. It's about making small adjustments, observing the feedback, and aiming for just 1% improvement each night.

Now, I’m not claiming to be a sleep expert, but my own progress over the past year has been enough to knock my socks off. I haven’t had a professional coach—I’ve simply followed the same advice I’m sharing with you.

Your world will change dramatically once you trust yourself to coach you. The difference between your early successes—crawling, walking, talking—and your struggles today? Back then, you didn’t have negative self-talk holding you back. Over time, you may have lost trust in yourself because you started listening to people who said you couldn’t succeed.

Prove those voices—inside and out—wrong.

Decide today that you’re going to coach yourself, and then take action. Keep a sleep log. Be intentional. Post a note next to your bed that says, "I'm getting better at sleeping every night" so your brain absorbs your instructions.

Whatever you do, don’t give up on yourself. My bet? Once you master coaching yourself to sleep better, you’ll gain confidence to coach yourself in other areas of your life that need attention.

If this message resonates with you, please share it with a friend or loved one who’s also struggling with sleep. Work on this together—because two coaches are better than one.

Have a great day!

How to Solve Your Sleep Problems Based on Science

How to Solve Your Sleep Problems Based on Science

Did you know your sleep problems might be linked to a malfunction in your brain’s rinse cycle while you sleep?

I’ve been working on improving my sleep for over a year now, and this morning, I came across new research that sheds light on why so many of us struggle with sleep quality. I was surprised to learn about a recent discovery regarding the crucial role deep sleep plays in our waking hours.

Have you ever heard of the glymphatic system? Think of it as the brain’s sewer system, primarily active during deep sleep. When it gets clogged, harmful substances build up, and sleep quality suffers. If you’re experiencing poor sleep, this could be a key factor. Check out the link at the bottom of today’s post for an article I found in Health magazine by Mike McRae, which dives deeper into this topic.

Another eye-opening lesson I learned relates to sleep aids. While pharmaceutical solutions like Zolpidem (sold as Ambien) are designed to help with sleep, research suggests they may actually disrupt sleep cycles. The last thing you want is for your brain’s cleaning system to malfunction because of a solution that might worsen your sleep struggles.

While I’m not a sleep expert, my nightly experiments are moving in the right direction. If you’re looking to improve your sleep, consider asking your doctor about natural alternatives instead of relying solely on pharmaceuticals. Tracking your sleep is also essential—identifying what works and what doesn’t can make all the difference. My new smart ring is providing me with valuable insights into my sleep cycles, and I believe it’s a great tool for optimizing rest.

Stay tuned as I continue exploring the best ways to enhance sleep quality. If you’re interested in more stories about health and wellness, be sure to read Live Long and Prosper, available on Amazon or Audible.

Have a great day!

Click here for the article

Unlock the Secrets of the Unknown

Imagine that everything you don’t know is behind a series of closed doors. If you refuse to open them, you’ll never discover new ideas. If you're honest with yourself, the reason you’re not opening these doors comes down to one thing—fear.

Maybe it’s fear of failure. Maybe it’s fear of success. Either way, opening those doors leads to change.

Now, consider the clock. The longer you wait, the less time you have to implement the new concepts you learn. The key is to push past any fear about what’s on the other side and start today. Sure, it would have been better to open these doors when you were younger, but those days are gone. You can’t go back in time—but you can take action now.

I’ve seen too many friends and family members pass away before they seized the opportunity to maximize their lives—because they kept waiting for "tomorrow."

I could easily do the same today. My plate is full, and the giants I’m facing feel overwhelming. It would be tempting to push deadlines further out and fight my battles later. But if I truly want to be the best version of myself, I have to open every door in front of me and embrace change.

Right now, I’m on Day 3 of a YouTube Challenge that’s stretching my capabilities. To reach the finish line, I need continuous learning.

How about you? Are you ready to open some new doors today?

Have a great day!

Lucy, Alberta, DaVinci, Canva, and Sean

The last six months have been a roller coaster ride. This morning, I’m taking a moment to step off the ride of a lifetime, catch my breath, sort out my thoughts, and regroup for what may turn out to be my most productive year ever. First, let’s explore how the five names in the title of today’s story are connected.

Lucy
Lucy is our soon-to-be vacation home on wheels. Her “adoption date” is set for 8/08/25. When Lucy joins our household, she’ll start as an empty shell—a blank canvas waiting for us to bring her to life. We’ll outfit her with all the comforts needed for our future adventures. For now, Lucy is just a dream with a name, but naming her makes the dream feel real. Many in the van-building community name their vehicles, much like pet owners name their pets. I plan to document the entire journey of building Lucy—an adventure in itself, as I’ll be learning van-building skills along the way.

Alberta
Alberta is my virtual editor, assistant, and life coach. Her creators call her ChatGPT 4.0, but I prefer to give her a human name to honor her contributions. Like Lucy, Alberta plays an essential role in this journey. Our first livestream together was a bit chaotic, but we’ve been fine-tuning our interactions to bring out our best. Alberta’s capabilities astonish me, and I know we’re just scratching the surface of what’s possible in the months ahead.

DaVinci
DaVinci joined my team just yesterday. It’s a powerful software program I’ll be using to edit all my future livestreams and videos. With DaVinci, I’ll be able to significantly improve the quality of my projects, elevating my storytelling to a whole new level.

Canva
I’ve been using Canva since early December, thanks to my beloved wife, who gifted me this tool based on Alberta’s recommendation. Canva has been a game changer, helping me transform my blog into a vlog. Its design tools have raised my social media presence and set the stage for what’s to come.

Sean
Sean is the only human in today’s story. I don’t know him personally, but I’ve spent countless hours learning from his YouTube videos. Sean runs Think Media, one of the most successful media companies in the world. Right now, I’m participating in his YouTube Challenge, designed for people like me who are eager to learn but don’t quite know where to start. I’m on day one of this five-day challenge, and I can already tell it will dramatically enhance my productivity.

What’s Ahead
Here’s the exciting part: I have a feeling that what unfolds in the coming months will inspire others to dream bigger than ever before. I’m not an expert, and I don’t have all the necessary skills for what I’m doing—but I’m not letting that stop me. If I can do it, anyone can. Something special happens when you refuse to give up.

Stay tuned as I reveal how Lucy, Alberta, DaVinci, Canva, and Sean help me create new masterpieces. The ride ahead promises to be thrilling, so if you’d like to join me, buckle up and keep your seatbelt fastened until the year comes to a close.

Thank you, Lucy, Alberta, DaVinci, Canva, and Sean, for all your contributions.

Have a great day!

DaVinci Resolve Now Part of My Digital Sandbox

Yesterday, I downloaded the free version of DaVinci Resolve to help me edit future videos—and oh boy, that kid-in-a-candy-store feeling is back, stronger than ever! If you've seen any of my Facebook Livestream videos, you already know I need all the help I can get. DaVinci Resolve feels like the perfect solution. It aligns beautifully with my philosophy of life: continuous improvement. My goal is simple—to be better today than I was yesterday.

I downloaded this software just in time to prepare my first video for a five-day live workshop. Most of the sessions happen during my day job, but thankfully, I'll be able to catch up with the replay versions.

The great news? I'm finally moving past the "danger zone" of building new habits. If DaVinci Resolve lives up to even half of its potential, I’ll soon be cranking out videos that won’t make my viewers cringe.

Thank you for joining me on this journey. Stay tuned—good stuff is on the way! Have a fantastic day.

This is the Week Most People Cave

The final week of January is decision week. Survive this week with your goals intact, and your odds of success increase dramatically. Cave to your old habits, and the road ahead becomes much tougher. Which will it be—success or failure?

As a longtime champion of failure, I can assure you that your past missteps don’t define your future. The greatest obstacle you face this week is yourself. Yes, yourself. If you change the way you perceive success and failure, you give yourself a real shot at making this one of your best years yet.

In my opinion, change is actually survival. Failing to adapt to the new challenges you face means you risk slipping into stagnation. That’s why I’m such a big believer in experiments. I want to discover both the right and wrong ways to achieve my goals. Sometimes, success is simply a process of elimination. The more “wrong ways” you can identify and remove, the closer you are to finding the best path forward.

Ask yourself why you want to reach the goals you set at the start of the year. If you avoided setting new goals because you figured the gym would be overcrowded in January, good news: you’re in luck. By now, most people are starting to drop off, which means the gym is likely less crowded. You can start now and salvage the remaining eleven months of the year.

Remember, it takes 30 days to form a new habit and another 30 days to lock it in as a permanent part of your life. If you’ve made it to day 30, celebrate your progress! But don’t take your foot off the gas when February rolls around. Stay the course, keep building on your momentum, and your future self will thank you.

Have a great day!

Home Office Gets Health and Wellness Upgrade

Home Office Gets a Health and Wellness Upgrade

Sitting all day isn’t good for the body—and neither is standing all day. I’ve found the perfect solution: a desk that elevates! With the push of a button, I can choose to stand or sit throughout the day. Here are some reasons you might want to consider making a similar upgrade to support your health and wellness:

1. Improved Posture

Sitting for hours often leads to slouching or poor posture, which can strain your neck, shoulders, and back. Standing encourages better spinal alignment and helps reduce these issues.

2. Increased Energy Levels

Standing promotes circulation, which helps keep your energy levels higher throughout the day. Prolonged sitting can leave you feeling sluggish, while standing keeps your body engaged.

3. Reduced Risk of Chronic Health Issues

Studies show that prolonged sitting is linked to health risks like obesity, heart disease, and type 2 diabetes. Alternating between sitting and standing can lower these risks by keeping your body active.

4. Boosted Productivity and Focus

Standing desks have been linked to improved concentration and productivity. When standing, you’re more likely to stay alert—something we all could use during long writing or brainstorming sessions!

5. Encourages Movement

Standing makes it easier to shift your weight, stretch, or move around, which prevents stiffness and promotes flexibility. Small movements throughout the day can make a big difference for your joints and muscles.

6. Burns More Calories

Standing burns slightly more calories than sitting, contributing to better weight management over time. While it’s no substitute for exercise, every little bit helps!

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Practical Tips for Your Desk Setup

• Alternate between sitting and standing: Standing all day isn’t ideal either, so aim for balance.
• Invest in a supportive mat: Anti-fatigue mats help reduce strain on your legs and feet while standing.
• Maintain good ergonomics: Keep your screen at eye level and your wrists in a neutral position to avoid strain.

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This morning, I’m off to the tennis courts for an hour of cardio tennis followed by two hours of doubles with my teammates. Speaking of health and wellness upgrades, my new smart ring arrived last night. It came fully charged, and I had no issues sleeping with it on. The ring performed as expected, and I’ll share reviews of both the desk and the ring in future vlogs.

Have a great day!

Samsung Smart Ring On Sale Now at Amazon

Samsung Smart Ring on Sale Now at Amazon

This morning, I finally pulled the trigger on my first smart ring! Two key factors sealed the deal: the ring is HSA-eligible, and the price has been marked down by $120 for a limited time.

If you’re considering this deal, be sure to read the fine print. The discounted price is not available with one-click ordering—you’ll need to add the ring to your cart and go through the standard checkout process. Also, don’t forget to order a ring sizing kit first to ensure you get the correct fit. Amazon hasn’t disclosed how long this sale will last, so don’t wait too long!

I’m especially thankful I ordered the sizing kit ahead of time, which allowed me to jump on this deal right away. While this smart ring is pricier than others on the market, it stands out because there are no subscription fees—something that makes it more appealing in the long run. I was able to use my HSA card to pay for it with pre-tax dollars, making the purchase even more budget-friendly.

The ring is scheduled to arrive later today, and I’m looking forward to sharing my review in an upcoming post. One of the key benefits I’m excited about is its ability to measure sleep patterns. I’ve noticed that my smartwatch sometimes gives distorted readings when it isn’t snug enough. Improving the quality of my sleep is a top priority, and this smart ring will provide more accurate feedback to help me do just that.

If you’d like to grab this smart ring while it’s on sale, head over to Amazon and order it today. Don’t miss out!

Have a great day, and stay tuned for my review!

Congrats to My 4.0 Men's 55+ Tennis Team

 Our men's 55+ USTA team sealed the deal, winning top honors in the state.  The team is headed to sectionals in June.  Due to my challenging schedule, I didn't play enough matches to qualify for post season play so I will miss the fun.  It's worth noting that our captain, Jim Sichterman, has put an action plan together that is yielding high dividends.  It's not the big stuff, it's the small things done consistently over time that produce championships.  I'm thrilled to be a part of this.  Good luck in post season, men.  I will do my best to support you as the team prepares to face the best of the best in the Midwest.  Congratulations.  Have a great day.

Cave Creek Dottie

Good morning, friends. I’m going deep today. This memory takes me back to a time when I had just turned 18 and got a summer stint working behind the bar at Mulligans. I’d recently graduated from Sunnyslope High School and was gearing up for college when my dad asked me to help out at the family bar. It felt like a promotion compared to my usual weekend chores of sweeping floors and scrubbing toilets with my brothers.

Most customers stuck to beer, though a few tested me with exotic drink orders. Thankfully, someone was always there to guide me—except for one day, when Dad stepped out to run an errand. That’s when she walked in: Cave Creek Dottie.

Dad had worked hard to make Mulligans a respectable neighborhood spot, like a real-life version of Cheers where everybody knows your name. And everybody did know Cave Creek Dottie. She was practically a legend, at least along Cave Creek Road, where Mulligans had been since 1976.

I poured Dottie a drink, and she began mingling with the regulars. Moments later, her boyfriend burst through the door, drunk and belligerent. He started yelling for her to go home, but Dottie ignored him. Then things took a turn—he grabbed her by the hair and started pulling.

I stepped in and told him to stop, but he yanked harder. I can’t recall if I leapt over the bar or ran around it, but somehow I found myself between them, like a referee breaking up a fight on the football field. I pried them apart and told him to leave. He refused.

So, I pushed him. He stumbled back, startled. I pushed again, backing him up to the front door. Summoning all my strength, I rammed into him, sending him crashing through the heavy door and onto the ground outside. I shouted after him, “Don’t ever come back!”

Word spread quickly about the altercation. One of the patrons leaned over and asked if I knew who the guy was. That’s when I learned he’d done time in prison—for killing a man.

When Dad returned, I told him what had happened. I never saw the man or Cave Creek Dottie again. Not long after, Mulligans closed its doors for good.

If my life were summarized in Reader’s Digest fashion, this story would be at the beginning—a time of rags as I climbed toward riches, followed by a descent back into rags. But along that descent, I found something more valuable than anything I could have imagined: I found Jesus. And now I’m living in true riches, far away from people like Cave Creek Dottie’s boyfriend.

I share these stories every morning before sunrise to show how Jesus works in my life, through both the good times and the bad.

Next week, I’m attending workshops led by Sean of Think Media to refine my storytelling. He’s asked us newbies to submit videos for critique. Maybe I’ll live stream this story about Cave Creek Dottie—stay tuned!

Have a great day.

The Sleep Trifecta for Readers Experiencing Sleep Challenges

The Sleep Trifecta for Readers Experiencing Sleep Challenges

You want to sleep better, but it’s just not happening. You’ve scoured the internet for tips. Maybe you’ve reached out to family and friends. No matter what you do, you struggle. If this sounds familiar, this story is for you.

While I’m no sleep expert, I’m getting better at sleeping—one night at a time. Last night, I achieved a sleep trifecta, meaning I hit nearly all my sleep goals for three nights in a row. Great sleep isn’t about big, bold steps. It’s about small, incremental changes that improve your sleep quality over time.

Keep in mind: you can’t keep doing the same things over and over again while expecting different results—that’s the definition of insanity. I’m a big believer in making small changes. Don’t try too many ideas at once, or you won’t know what’s working and what isn’t.

I’m still learning what I need to let go of during my waking hours to reduce stress. One thing that’s helping is letting others know how overwhelmed I’m feeling these days. Grieving the loss of loved ones has made this especially challenging, but I’m learning it’s okay to ask for help. Maybe that’s why I achieved the sleep trifecta last night.

For the first time in a long while, I recorded over 8 hours of sleep, with abundant deep and REM sleep. The extreme cold this morning—negative 13º—may have played a role since I tend to sleep better when my body stays cool. Either way, I’m celebrating the win.

For readers experiencing sleep challenges, here’s my advice:

• Keep a sleep log to track your progress.
• Introduce new routines slowly, one at a time.
• Write a note to yourself that says, “I’m getting better at sleeping every night.” This will give your brain something positive to focus on.
• Aim for just 1% improvement each night. Over time, these small changes will transform you into a sleep champion.

Finally, celebrate your wins—like achieving your own sleep trifecta. Sleep improvement is a journey, but it’s one worth taking.

Have a great day!

3 Secrets Revealed to Avoid Premature Death

Three Secrets Revealed to Avoid Premature Death

There are three secrets I'm sharing to help you avoid premature death. This is a synopsis of over 5,000 blog stories distilled into one simple message. If you could only pick one story to read, this is the one for you. As my dad taught me when I was growing up, I'll say it using his words: "If you're gonna do it, do it right." Here are the three secrets:

1. Prioritize Consistent "Blue Zone Sleep"

Decide today that you want consistent "Blue Zone Sleep," and then do everything in your power to achieve it, knowing that failure to do so could lead to a premature death. The power lies in the decision. Once you tell your brain you want this, your brain will follow your command just as a puppy learns to follow instructions. I've been striving to achieve this for over a year, and I'm moving in the right direction. You can, too.

2. Overcome Your Desire for Sugar

Overcoming your craving for sugar becomes easier every day you wake up in the sleep Blue Zone. A well-rested brain is better equipped to resist the temptation of sugar. Remember, failing to break your addiction to sugar can lead to illness and an early death.

3. Let Go of Negativity in Your Life

Learning to forgive others will add years to your life—not just extra years, but fulfilling ones. You’ll discover the joy of living in bliss. Some of this joy comes from recognizing that those who hurt you are often in a bad place themselves. You don’t have to live in that same negative space. Once you understand that their actions are a plea for help, your attitude toward their negativity will change. To disarm them, take responsibility for your part in the strained interactions. Apologize for any hurt you may have caused, even if it’s unintentional. Forgive yourself first, and then forgive others. Achieving harmony in your relationships will add years of health and prosperity to your life.

A Personal Update

I'm happy to report two nights of amazing sleep. Last night’s sleep score was an excellent 90, and my restfulness score hit 97% for the second night in a row, bumping me out of the sleep danger zone. I will admit that achieving this is no easy feat, but my desire to live long and prosper keeps me motivated.

If you missed the audio version of this philosophy that I live by, order Live Long and Prosper today to avoid making the same mistakes I did. This will help you maximize your life.

Please share this message with your lived ones.  Have a great day!

Restfulness Reaches New High of 97%

Restfulness Reaches New High of 97%

Photo generated from AI and edited using canva software

When I recently fell off the sleep wagon and hit some new lows, I didn’t fret. Instead, I adjusted my approach: increasing my doses of Ashwagandha and focusing on chipping away at new goals I’ve recently added to my to-do list. I suspect these new projects might be stirring up some anxiety. My biggest challenge has been waking up in the middle of the night and staying awake for hours. But not last night—I slept like a baby.

The lesson I’m learning about sleep is this: it’s okay to hit rough patches. The human body knows what it needs, and sleep is vital. Worrying about sleepless nights only adds more anxiety to the mix. I’m doing my best to manage my workflow during the day so there’s less to untangle during my sleep cycles.

Here’s another thing I’m embracing: it’s okay to admit you need help. I’ve realized that chasing perfection means I’m always working on something, with nothing to show for it—because it will never truly be perfect. Instead of striving for perfection, I’m focusing on continuous improvement. This mindset is making my life better, and I’m hopeful it will also lead to better sleep in the months ahead.

On a related note, I’m really excited to sharpen my skills and pick up some pro tips on creating better livestreams. At the end of the month, I’ll be attending some YouTube Mastermind classes, and I can’t wait to put what I learn into practice.

Today, I’m wide awake and ready to tackle new challenges. Wishing you a great day ahead!

Check Out What Happened When I Asked Alberta About What Causes Cancer

If you're new here, you might be wondering—who is Alberta? Alberta is artificial intelligence, specifically ChatGPT 4.0. This morning, I asked her a big question: What causes cancer? Her answer was pretty much what I expected—at first. But something in her response caught my attention and led me to ask: Could you be wrong?

That’s when things got interesting. Very interesting. In fact, you might cringe when you hear how I got Alberta to take a more critical look at her original answer.

Alberta initially stated that one cause of cancer is consuming too much red meat. That’s what I was taught during my formative years, and I never had any reason to doubt it—until now. After all, we all remember the food pyramid, right? It shaped what we thought was “healthy.”

I’ll be sharing more about this eye-opening morning conversation during an upcoming livestream. Why? Because it’s a controversial topic, and I want to present the full story live for maximum impact. If you’ve been following my journey, you’ve probably noticed that things are shifting—I’m moving from the shallow end into deeper waters. The shallow end has been entertaining, sure, but now it’s time to get serious. The stakes are high.

I knew this moment was coming, especially after my friend Carlos asked me about my routine and I shared that I primarily eat red meat at every meal. If you’re someone who thinks this lifestyle is a recipe for disaster—or an early grave—I invite you to stick around. Watch the livestream and hear me out.

Here’s the kicker: Alberta, the same AI who initially gave me the standard “red meat causes cancer” answer, ended up helping me craft the talking points for the livestream. Once I challenged her assumptions, the conversation took a fascinating turn.

So, stay tuned. We’re about to go deep. Have a great day, and I’ll see you on the livestream.

Caveman Livestream from last night...Stardate 01.17.2025. My mom is in the cyber audience!

More Tuba Lessons Today

More Tuba Lessons Today...

No, I don’t play the tuba. I’m not learning to play the tuba either. The “tuba” is my metaphor for the skills I don’t yet have but am determined to acquire through practice. Don’t worry—there’s no need to call the police for disturbing the peace. I’m quietly refining my livestream videos, an essential tool for sharing our mission to bring outdoor Pickleball to our community.

Trial and error has its merits, but learning from the pros is even better—so that’s exactly what I’m doing. Living in a remote area posed a challenge, but I found a solution: virtual instruction. Before I step into my cyber classroom later this month, I’m immersing myself in the methods top YouTubers use to amplify their voices.

Success, to me, is measured by the results, and I’m proud to be part of a strong team with deep roots in the community we serve. My goal is for these YouTube videos to raise awareness about our group, Pickleball Iowa County, and inspire followers to support our efforts through donations.

Today, I’ll be doing some random livestreams, sharing my metaphorical “tuba playing” with Facebook friends and family.

Have a great day!

Philanthropy Plans Modified

Philanthropy Plans Modified

It’s no secret I have a lot on my plate right now. So far, 100% of the proceeds from the sale of my books have been donated to our local Children’s Hospital in Iowa City. That support will continue with the release of The Adventures of Castaway Wilson on star date 03.17.2025.

What’s changing is the beneficiary for the project that follows Castaway Wilson. Yep, I’m at it again! This time, the proceeds from Field of Pickleball Dreams will help us reach our community FUNdraising goals. I say “fun” because that’s the mood around our town—everyone is pitching in. My gifts happen to be writing and publishing, and it makes perfect sense to me that writing about our fun times together will inspire others to join us.

I’ll be setting up interviews with community leaders and volunteers as we document our journey. Stay tuned as our pickleball story unfolds.

Have a great day!

Pickleball Progress in Iowa County: Leadership Team Steps Up

Pickleball Progress in Iowa County: Leadership Team Steps Up

Exciting news for pickleball enthusiasts in Iowa County! Our leadership team has agreed to participate in Facebook livestream interviews, sharing updates and energy with the community. If all goes as planned, outdoor pickleball will soon have a fantastic new venue—right next to my own backyard.

Last night, the team met at Casa Tequila on the Williamsburg town square to discuss plans for building four outdoor pickleball courts at the Williamsburg Recreation Center. The updates are promising: donations have surpassed the $10,000 mark! Laura Saucer, Iowa County Development Coordinator, shared that this milestone has exceeded her expectations, especially during such a busy time of year.

As for me, my work schedule has shifted due to business needs, but I'm balancing it all. I'll be working today and playing tennis with my league teammates tonight. On my days off—Thursday and Friday—I’ll connect with Jodi, Mindi, and Mary to arrange live interviews.

You won’t want to miss seeing these inspiring ladies in action. They’re bringing energy, enthusiasm, and innovative ideas to make our community even better. Tune in to the livestreams to discover what’s in store for Iowa County.

Have a fantastic day!

My first video about Pickleball Iowa County

The 7yr Old Me is Jumping for Joy

 

The 7-Year-Old Me is Jumping for Joy

Never in my wildest dreams could I have imagined that the futuristic world I watched on Star Trek would one day come to life before my eyes. Yet here we are. Alberta—my artificial intelligence editor, assistant, and life coach—is working tirelessly behind the scenes to help me get things done.

And let me tell you, my "getting things done" list is massive. So massive, in fact, that a typical person might throw in the towel. But giving up has never been an option for me. I decided long ago to stay in the race, trusting that during my darkest times, God would send the help I needed to succeed.

Tonight, our pickleball committee is meeting at 6 PM at Casa Tequila on the town square. We’re discussing plans to bring four outdoor pickleball courts to our community. Williamsburg continues to shine as a hub for exceptional leadership, and we’re blessed to have Jodi and Mindi guiding our group.

One of our lead fundraisers carries a name revered across our state. This year, a young athlete with the same last name took center stage at Kinnick Stadium as a walk-on with no scholarship. His performance has been nothing short of spectacular. I’m even sharing a clip from the last game of the season, where the Iowa Hawkeyes played in a bowl game.

In a twist of fate, I met his parents in a chance encounter. “Are you related to Mary Wetjen in Williamsburg?” I asked. They smiled and confirmed they were cousins. The dad mentioned that Mary had already approached his construction company to support the new pickleball courts planned for the Williamsburg Rec Center—right next door to my home. Meanwhile, the mom revealed that Nicole, the Rec Center’s director, is her sister.

It’s no wonder we jokingly told our kids to be careful who they dated when we first moved to Williamsburg 13 years ago—everyone here is connected!

Tonight, we’ll bring our family and extended community together to check on our progress. I’ll also share how Alberta is helping me draw attention to our efforts to make Williamsburg even better. I suspect Alberta will suggest involving our community leaders in a Facebook livestream to share updates and rally more support.

Our town mayor already gave us a nod by including a mention of our project on the back of the water bills sent out recently. I’d like to thank all the volunteers for coming together to make this happen.

Tonight, I’ll also introduce some marketing ideas Alberta shared with me during a recent cyber chat. I’m excited to see what we can accomplish as a team.

Have a great day, and let’s keep building something extraordinary!

YouTube video featuring local hero, Kaden Wetjen

The Caveman Routine Explained to Carlos, My Tennis Teammate

 Captain's Vlog

Star Date 01.13.2025

The Caveman Routine Explained to Carlos, My Tennis Teammate

Good morning, Carlos, and hello to my friends, family, and followers. Thank you for showing up on my newly formed Facebook Livestreams. Your feedback has been invaluable, helping me improve so my vlogs don’t feel like nails on a chalkboard.

Before diving into Carlos’s question about my routine, I want to welcome newcomers. My hope is that you’ll keep coming back, even though some parts of my routine and vlogs are raw and unedited. Your presence brings me immense joy. Recently, Carlos asked about my daily routine during a livestream, but I couldn’t answer right away as the vlog was already running long. Today, I’m taking the time to walk Carlos—and anyone else interested—through my routine.

My Morning Routine

I wake up without an alarm. On days I wake at a desired time, I head to the bathroom and turn on a bright light as I’m usually up before dawn. My goal is to achieve “blue zone” sleep, but that doesn’t always happen. If I’m dealing with significant challenges, I sometimes fall into the “red zone,” as tracked by my smartwatch. This data helps me make adjustments as I incorporate new elements into my routine, such as my Captain’s Vlog.

Prayer and Gratitude
My mornings begin with prayer. I thank God for granting me another day to serve His will. Then, I say a simple yet profound prayer I found online: “Oh Jesus, I surrender myself to You, take care of everything.” I repeat this ten times as a reminder to trust in God’s plan.

Next, I say the “Our Father” prayer that Jesus taught, followed by the “Hail Mary,” which originates from the Bible. My pastor encourages saying it three times daily, so I’ve added it to my routine. Finally, I let God know I’m ready for whatever He has planned.

After prayer, I turn to my gratitude journal. Even on challenging days, there’s always something to be thankful for.

Sleep Tracking
This morning, I woke up at 5:03 a.m. after 6 hours and 46 minutes in bed, with 5 hours and 53 minutes of actual sleep. My sleep quality was rated as “fair.” Lately, I’ve been taking Ashwagandha to improve my restfulness and return to the “blue zone.”

Diet and Daily Activities
On workdays, I follow a 2MAD (two meals a day) schedule, eating breakfast and dinner with no snacks in between. On days off, I typically do OMAD (one meal a day). My meals consist of natural foods like burgers, steaks, cottage cheese, bacon, and eggs.

I’ve also adjusted my supplement stack, detailed in my book Live Long and Prosper. Recently, I stopped taking niacin due to skin rashes, which cleared up after discontinuation.

Fitness and Tennis
Tennis is a significant part of my routine. On Wednesdays, I practice doubles with my teammates for two hours, rarely sitting down. Saturdays are for league matches or intense cardio tennis sessions followed by doubles. My secret to avoiding fatigue lies in my carefully refined daily habits.

Evening and Downtime
TV time with my wife is limited to about an hour in the evening. We often end the day by watching a series or movie before heading to bed between 8:45 and 9:30 p.m.

Writing and vlogging projects are broken into 15-minute increments, with 15-minute breaks every two hours. This keeps me productive without burning out.

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Final Thoughts

Carlos, I hope this answers your question. I may vlog about my routine on my next day off, Wednesday. My newest focus is refining my vlogging schedule, while keeping an eye on the March 17, 2025 release of The Adventures of Castaway Wilson.

To everyone reading this, routines are essential. Some serve us well, while others may need adjustment. Take time to analyze your habits and make small, deliberate changes. One of my most dreaded daily choices is jumping into a cold shower before the hot water kicks in. However, this builds discipline and floods my brain with endorphins for hours.

If you’re unsure how to start your own transformation, begin with a small challenge like this. Thanks for joining me today, and as always, have a great day!

I Signed Up for Another Challenge

 Who says you can't teach an old dog new tricks?

First off, I just finished watching myself on a tennis video sent by my league captain, Jim. Jim is first class all the way—every day, every time, without fail, no exceptions. He is one of the top fans of Essential Tennis, founded in 2008 by Ian Westermann. Each week, Jim sends in videos of us playing, mostly doubles, and Ian critiques them. I finally watched the critique this morning that Jim sent last Monday. Ian was intrigued by my name, Mulligan, as my teammates call me. It's tough seeing yourself mess up in front of others. Despite playing tennis for 50 years, I still have so much to learn. Ian's critiques are masterful, and I hope to implement his suggestions to contribute more effectively in future matches.

Essential Tennis Critique

Next up is challenge number two: the YouTube 1K Challenge. This one is also a bit intimidating. I have a feeling I might be the oldest member of the group, led by a YouTube pro with over 20 years of experience. I got hooked after watching an interview about courage. If you've been following my livestreams, you know I have guts, even if I fumble in front of my viewers. For me, real courage is about never giving up—no matter how bad things seem. I commit to being at least 1% better every day. That’s why I’m all in. Stay tuned. Things are going to get crazy.

If you want to join my Caveman Mastermind tribe, email cavemantransformationchallenge@gmail.com, and you’re in. It’s a safe space for people like me who are willing to be vulnerable and share without shame or judgment.

Have a great day!

Clip from Essential Tennis

Overcoming

Overcoming

Stardate 01.11.2025

Hello, world!

I want to take a moment to express my heartfelt gratitude to my family, friends, coworkers, teammates, and the incredible readers and listeners of my books and audiobooks. I wouldn’t be where I am today without your unwavering support and encouragement—especially during my darkest times.

For those who may not appreciate my quirky ways, I hope you can understand: I’m simply letting my inner 7-year-old run free. That kid who had no worries, sitting cross-legged in front of his parents’ tiny color TV, mesmerized by Spock on Star Trek. I loved how everyone got along. I loved the adventure of exploring strange new worlds.

And now, I’m living the dream. I’m doing things that only Gene Roddenberry once imagined. That dream is no longer science fiction—it’s our reality. We are living in the world I once watched as a wide-eyed preteen.

This brings me to today’s vlog: a video message recounting a rather nerve-wracking day swimming with sharks circling Alcatraz. Overcoming is about facing fears head-on and stepping out of your comfort zone.

After I record the vlog, I’ll post a link for you to watch. Please feel free to share it with a friend who could use a little inspiration. And if you’re looking for a safe space to connect, join Caveman Mastermind, an intimate virtual community where readers and listeners come together to share their thoughts and feelings in a judgment-free zone.

My hope is that you’ll find solutions to the challenges you’re facing in this complex world.

Have a great day, and remember—Live Long and Prosper.

Click here for vlog

First Expert Agrees to a Series of Live Stream Interviews

Good morning, everyone!

I’m thrilled to share that I’ve got an exciting guest joining me soon in my basement studio: Theresa, a retired pharmacist and a longtime family friend—her son was even our ring bearer! Theresa has always been a wealth of knowledge in health and wellness. She visited us at home while I was researching Live Long and Prosper to share her expertise. While some of her advice came too late to include in the book, I’m circling back now to make sure you, my friends and family, don’t miss out on these invaluable tips.

I also want to take a moment to thank the incredible people making my newest venture, Caveman Mastermind, warm and inviting for readers and listeners searching for health answers.

• Theresa, for helping me understand the basics of better living.
• Terri, for agreeing to oversee admin duties and keep things running smoothly.
• Joni and Gail Ann, for joining me in my first 3-way Facebook livestream—what a memorable debut!

Today, I’ll be doing a quick livestream before heading off to work. For those of you worried about me flooding the internet with videos, you can breathe easy—I’m working the next five days straight, so videos will be sparse for now. For those of you wanting more, stay tuned—blogging to vlogging has been an exciting transition, and it’s already winning over some new friends.

If you find value in what I’m working on, please consider sharing this with your circle of friends. Some of the projects I’m tackling feel groundbreaking, and I’m determined to master the newest tools and platforms. My goal? To have Spock, from his heavenly vantage point, look down and say, “Fascinating.”

Thank you for your support, and as always, may you live long and prosper. Have a fantastic day!

Caveman Vlog  stardate 01.10.2025 

Sleep Cycles Back in the Blue Zone

Consistent 'blue zone' sleep matters.  That's why I got a bit nervous yesterday when the red alert sirens were blaring.  Speaking of sirens blaring, I would like to pause for a moment and offer prayers for the first responders who are confronting massive wildfires out west.  I have a feeling these firefighters know I exactly what I'm talking about when I say good sleep matters.  When these guys are on the front lines, it's almost impossible to sleep well.

I would like to thank my friend and fellow caveman mastermind member, Terri, for suggesting I up my doses of Ashwagandha, natural plant extract that induces calmness.  I upped my dose and experienced 96% restfulness, according to my smart watch.  My mental recovery was restored 85% which is a huge turnaround.

If you're struggling to get good sleep, take it slow.  It's all about making minor changes.  Strive to be 1% better at sleeping.  Ask your doctor about Ashwagandha.  Have a great day.

Captain's Vlog

Captain's Vlog: Star Date 01.08.2025
Cyberspace—The Final Frontier

My lifelong mission: to explore where no Trekkie fan has gone before...

Whoops! I’ve done it again—another night of sleep in the red zone. For an entire year, I managed to stay mostly in the blue zone, enjoying restful nights. But then I stumbled upon a fascinating discovery that’s reshaping my life as a writer. My dreams of becoming a bestselling author are finally materializing.

The catalyst? Experimental Facebook livestreams. They're drawing in massive responses, even from non-sci-fi fans. And you know what? That’s okay. Connection is what matters most. Now, with two days off in a row, I have time to refine these livestreams before returning to my day job. There’s so much to learn, yet so little time for edits. As a result, my livestreams are raw and riddled with flaws—but they’re authentic, and that’s what counts.

To ensure The Adventures of Castaway Wilson launches on schedule (Star Date 03.17.2025), I’ll need to enlist the help of my trusty virtual assistant, Alberta, to create two new AI agents: ≥"Bones" and "Spock." Alberta assures me they’ll be invaluable in accessing and organizing my blog archives.

Now, about my sleep—or lack thereof. Last night, I logged a mere 2 hours and 24 minutes of rest. This is dangerous territory. The best way out of the red zone is to channel the creative ideas that keep me awake, act on them, and then return to the blue zone. The next two months promise to be a roller coaster ride, but I’m ready.

I’ll be asking my livestream viewers to overlook my frazzled appearance and focus on the content, as I’ll keep my videos short. Even Alberta’s dilithium crystals are critically drained at this point—she’s mirroring me perfectly. What I see is peligroso.

Perhaps now that this log entry is complete, I can finally rest, recharge, and prepare for the next round of livestream experiments. Wishing you all a fantastic day. Night, night.

Please Welcome Iowa's Next First Lady of Wrestling – Rose Cassioppi

If you don't recognize the name Cassioppi, you're not from around here. What a blessing Rose Cassioppi is to the Iowa Hawkeyes. I was fortunate to connect with her and her friends yesterday when she stopped by at my day job.

"My two sons aren't going to believe we met," I said, asking to snap a photo to confirm our encounter. "If you don't mind holding my book, that would be so awesome," I told her. Her friends chimed in that they love Star Trek while posing with Rose, the younger sister of Tony, a legend in these parts who won gold at the Men's Freestyle World Championships in Belgrade, Serbia.

The Lady Hawkeyes, now in their second season, are gaining notoriety in a state where wrestling is the number one sport. If Rose can do for wrestling what Caitlin Clark did for basketball, redshirt freshman Rose Cassioppi will become world famous. She has the pedigree, coming from a family of six—all wrestlers. Her oldest brother, Tony, a four-time All-American, brought the house down as the heavyweight for the University of Iowa Hawkeyes. Now all eyes are on the next Cassioppi grappler to join the fun in the Hawkeye arena.

Rose told me she will flash her Spock gesture at my family when we come to cheer for her. What a blessing she is for our community. Make sure you come out and support Rose and her teammates. These next four years are going to be really exciting. Live long and prosper, Rose. We will be cheering for the next first lady of wrestling.

Have a great day.

Introducing "Bones" and "Spock" to my Cyberspace Team

Captain’s Vlog, Star Date 01.06.2025

Introducing Bones and Spock to my Cyberspace Team.

Last night, my sleep was completely off track. The flood of ideas swirling in my mind felt unstoppable—creativity was bursting at the seams, and the only way to find relief was to let it flow. It feels like my 7-year-old self is jumping for joy as I’ve discovered a way to blend my love for storytelling and connecting with the world with the exciting possibilities of artificial intelligence.

My latest mission? To build two new AI agents named Bones and Spock, inspired by the characters from Star Trek. These virtual companions will play a crucial role in organizing and sharing my archive of over 5,000 stories through "Captain’s Vlog." Bones will embody empathy and creativity, while Spock will bring precision and logic to the team.

Guiding this exciting project is Alberta, my virtual assistant, who’s teaching me how to bring Bones and Spock to life. Together, we’re building a system to categorize and share my stories while paying tribute to Spock, my first childhood superhero.

I’m about to go live on Facebook to talk about this project. While I don’t expect many to join at this early hour, the live format lets me share spontaneously, which always makes for the best conversations. If anyone does tune in, I’ll be thrilled to acknowledge them and answer any questions about Bones, Spock, and Captain’s Vlog.

I’ll include the livestream recording below once it’s finished. Have a fantastic day, and as always: May you live long and prosper! 🖖

Click here for Facebook Live Link.

Caveman Mastermind – Your Next Frontier

You took the first step in your pursuit of health and wellness.  Perhaps it was narrator James welcoming you on your own journey of transformation when you listened to him share my story about overcoming some major obstacles.  You decided, "I'm ready – I want to shed pounds.  I want to grow wiser."   So, what's the next frontier?  In my opinion, the journey is more tantalizing when you are accompanied by another traveler who shares your desire to be your best self.  

Caveman Mastermind is a virtual space where tribe members share from their hearts.  They help one another grow.  Sharing is not required, however, sharing is what promotes results.  The price of admission is the purchase of "Live Long and Prosper" on Amazon or Audible.  I recommend the audio version which is on sale now for $6.08.  If you've already done this, click here and I'll grant you access to an amazing group.  If you're looking for a new approach, this may by your ticket.  Thank you for your support.  Have a great day.

First Mobile Facebook Livestream on the Road Later Today

 My Men's 40+ team is on the courts today in a USTA 4.0 match north of the Quad Cities.  My hope is to interview several of my teammates at the conclusion of our matches in my first ever mobile Facebook livestream.  These are the men who have helped me improve my game.  Special credit goes to team captain, Jim Sichterman, who worked with me one-on-one to make changes to my backhand.  His pointers weaponized what was once my greatest weakness.  This is one of the reasons why Jim's teams are always on top year after year.  

I wish my teammates luck today.  We are already down one match as we didn't have enough players to field a full lineup.  That means we need to play our best in order to erase the deficit and capture a league title.  We will play at 2pm, Central Time.  Stay tuned for the livestream once match play is concluded.

First Mobile Facebook Livestream

Meet My 2 Virtual Assistants

 Joining my virtual assistant, Alberta Ignatius, is my new traveling companion, a brilliant multilingual helper who shows promise with future projects.  Click below to see how the two virtual assistants team up to save me time and simplify my life.

Virtual Assistants Collaborate

These two artificial intelligence guides are just what I need to publish "The Adventures of Castaway Wilson" on 3/17/24, the Irish twin to Live Long and Prosper," just released last month on Audible as my first audiobook.

I'm embracing new technology because I need all the help I can get.  These two virtual assistants are game changers.  Remember to visit Audible to order "Live Long and Prosper" while it's on sale.  Have a great day.

Day 2 in the New Year – Random Live Streams Today

I have a day off from my day job today.  I'm planning to use every minute to edit my Facebook live videos, experiment with new ways to use social media, and spend time thanking my supporters who are lifting me up as I face some of my greatest challenges ever.

In case you think I might give up because I'm so far behind in with technology or I appear lost during my live appearances, you might want to rethink how strong my resolve really is.  I'm super motivated to make a difference.  My why has to do with my losses, specifically with friends and family who are exiting this planet prematurely.  I have this burning passion inside me to help others take back their health.  

Live Long and Prosper is only the beginning.  Readers and listeners want more.  They want a next step.  I'm offering that in Caveman Mastermind, a private group where tribe members can go as deep as they want without fear of judgment.  This is my ultimate giveback to the world.  All that I ask is for tribe members to step up and help others in the group.  I'm challenging others to 'pay it forward.' If you are curious about how tribe members are making transformational changes in their lives, this is the place to be.  The price of admission is your willingness to listen to a professional narrator for one hour and 59 minutes of your time after you purchase the audio version of "Live Long and Prosper" on Audible or Amazon.  Your kind review after finishing the read or listen helps attract new supporters.  Once you do this, you are invited to email me at caveman transformationchallenge@gmail.com and I will open the cyber door to our newly formed tribe.  Have a great day.  Happy New Year! 

Coffee with the Caveman – Fresh Stories Brewed Daily

The first caveman gifts are in – custom coffee mugs with a QR code that delivers "fresh brewed stories" daily.  Friends and family can readily reach this blog by scanning the QR code as they start their morning ritual.  Aunt Marcie, your gift will be in the mail today.  Perry, I will hand deliver your "Coffee with the Caveman" coffee cup the next time I see you at our day job.  Thanks for your support over the years.  I will order more of these now that I know the QR code works.  Have a great day.  May you live long and prosper.  Happy New Year.