First Sardine Failure in 90 Day Omega-3 Experiment

Stardate 06.16.2026

Missteps are part of the story. I share the good, the bad, and the ugly.

Yesterday, two experiments collided.

I was on a date with my wife, and we decided to eat out. Since it was a day off, I chose to eat only one meal for the day. It wasn't sardines.

There it was. The first failed day in my 90-day sardine experiment.

I made it 21 consecutive days eating sardines. The score now stands at 21-1 in the battle of my mind versus my brain.

I suspect my brain is feeling pretty pleased with itself right now. That's okay. I still sense that I have the upper hand in the larger challenge of becoming the healthiest version of myself that I can be.

Change has a way of teaching us through imperfect attempts. Most worthwhile pursuits include a few stumbles along the way. My wild stallion of a brain broke out of the corral yesterday. Today, I get back in the saddle and eat sardines as part of my one meal for the day.

The old three-meals-a-day routine feels like a distant memory. OMAD (one meal a day) on my days off is becoming a way of life. So is 2MAD (two meals a day) on workdays.

This 90-day sardine experiment serves two purposes.

The first is intense brain training.

The second is raising my omega-3 levels.

Both goals matter to me. One nourishes the body. The other strengthens discipline.

I have also decided to add one more rule to the experiment. If I skip a day of eating sardines, one penalty day gets added to the end of the challenge.

Apparently, my brain thinks it still has a chance.

That's fair.

The scoreboard now reads 21-1, with one additional penalty day waiting at the finish line.

I have many more experiments planned in the future. This one is teaching me something important already. Missing a day did not erase twenty-one days of effort. Those days still count. The lessons still count. The progress still counts.

A single misstep has never had the final word in any meaningful journey I've taken.

The Scriptures remind me of this truth:

"Though the righteous fall seven times, they rise again." — Proverbs 24:16

I have always appreciated that verse because it leaves room for being human. Falling down is mentioned right there in the passage. So is getting back up.

Today, I get back up.

I open another can of sardines.

I continue the experiment.

Perhaps, after enough repetition, my brain will stop fighting and decide to become an ally in the pursuit of better health. That seems to happen with many habits. What once felt uncomfortable gradually becomes familiar.

Time will tell.

For now, I am simply grateful for another day to continue the experiment.

Join me here:
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Captain's Addendum

Bones: "Captain, I've seen a lot of strange treatments in my medical career, but a ninety-day sardine challenge is a new one."

Spock: "On the contrary, Doctor. The captain's experiment demonstrates persistence. A single deviation does not invalidate previous progress."

Bones: "I still think the sardines are winning."

Michael: Every worthwhile journey seems to include a few unexpected detours. Yesterday's missed sardines became another reminder that progress is rarely perfect. I still climbed back into the saddle today. Sometimes that's enough for one day's mission log.

May you live long and prosper. 🖖

Your Baby Steps to Better Sleep

Stardate 06.15.2026

Are you having trouble with your sleep quality? If so, this story is for you.

Today's entry is dedicated to a friend of mine who is searching for a better night's sleep. I wish I could hand my friend one simple answer, one magic solution that fixes everything. My experience tells me sleep rarely works that way. The cure for insomnia often reveals itself through baby steps, one small improvement at a time.

For me, it all begins with a mind trick.

My brain behaves like a wild stallion. It scoffs at many of the new ideas I try to implement. That used to frustrate me. These days, it doesn't bother me at all.

I've been tracking my sleep for nearly three years, and my scores tell a remarkable story. Sometimes it feels like I'm living inside a fairy tale. Every day, I repeat the same statement to myself:

"I'm getting 1% better at sleeping every night."

I say it even when I have a rough night. I say it when I wake up disappointed. I say it because I'm building habits, and habits take time. One bad score does not erase the progress that came before it. My job is simply to keep pursuing my dream sleep routine.

Something interesting happens when you keep showing up.

My brain begins to trust me.

Every new habit that sticks becomes evidence that change is possible. My brain sees the positive results and becomes a little more willing to cooperate. It starts to believe that better sleep is within reach, even if sleep was a challenge for many years.

The first baby step is telling yourself that you can improve.

The next baby step is choosing a consistent bedtime and treating it as non-negotiable.

Your brain may not enjoy going to bed before you're tired. Mine certainly didn't. Yet the brain appreciates consistency. It likes patterns. It likes knowing what comes next.

Stay with it, even when falling asleep feels difficult.

This is one of those mind games that requires patience. Every night you honor your bedtime, you're teaching your brain something new. You're gently reminding it that rest matters.

The baby steps you take during your waking hours matter too.

I don't try to change everything at once. That approach feels overwhelming.

I'm working on minimizing stress. I'm practicing forgiveness more often. I'm spending less time around negative influences. I'm getting things done instead of carrying them around in my mind. I'm staying active. I'm going outside and soaking up sunshine.

None of these habits seem extraordinary by themselves.

Together, they help me sleep better.

A champion sleeper is not created in one night. A champion sleeper is built one small choice at a time.

If you're struggling with sleep today, begin with one baby step. Then take another tomorrow. Keep going, even when progress feels slow.

The small steps have a way of adding up.

Proverbs 3:24 — "When you lie down, you will not be afraid; when you lie down, your sleep will be sweet."

Join me here:

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Captain's Addendum

Spock: "Captain Michael, it appears that incremental adjustments often produce the most stable outcomes."

Bones: "Translation, Spock. The Captain keeps doing the little things, and eventually his brain quits putting up such a fight."

Michael: I smile at that thought. My wild stallion of a brain still needs an occasional reminder, but we've learned to work together. One baby step at a time, we're both sleeping better.

Mission Log: May we all have the patience to take the next small step, trust the process, and give ourselves grace on the difficult nights.

Thank you for spending a few moments with me today. May you live long and prosper. 🖖

My Brain Rebellion Has Been Quashed

Stardate 06.14.2026

If your brain behaves like a wild stallion and you're considering major changes but don't know how to move forward because your mind keeps resisting, this story is for you. It may be especially helpful if you're approaching retirement and trying to establish new habits for the years ahead.

One observation I've made about my own life is that change seems easier when we're younger. Our brains have had less time to settle into routines. As the years pass, our habits become familiar companions. Some are helpful. Others are harder to move aside.

I've started treating my brain the way a parent treats a child.

The parent can often see the desired outcome. The child simply wants what it wants right now.

We've all witnessed the youngster who yells and screams in hopes of getting his way. Parents know there are times when giving in only creates bigger problems later. Learning to delay gratification and adapt to change becomes an important part of growing up.

I think our brains behave in much the same way.

The interesting part is that our brains aren't trying to sabotage us. Much of the resistance comes from a desire to protect us. The brain prefers what is familiar. It likes routines and known outcomes. Change introduces uncertainty.

Sometimes we have to reassure our own minds that the changes we're making are actually good for us.

A couple of days ago, I brought home four more packs of sardines. That's twenty-four additional breakfasts for my ninety-day experiment to improve my Omega-3 intake.

Truthfully, my brain had other ideas.

It wanted chocolates.

Guess who won that battle?

If your money was on the parent, you guessed correctly.

The first can of sardines was the hardest. My brain rebelled. The house smelled terrible. Then another voice entered the conversation.

The female brain in the household chimed in.

My male brain immediately thought this might be a useful ally.

Suddenly, it felt like one of those moments from our parenting years when the kids tried to work one parent against the other in hopes of getting their way. Helen and I had many of those parent-to-parent conversations over the years.

This one made me laugh.

I still have a long way to go with my own brain training. New habits take time. The brain eventually settles down when it realizes that the new routine isn't dangerous and may actually be beneficial.

I think the worst of this particular rebellion is now over.

My brain has accepted that sardines are going to remain on the breakfast menu for a while.

"Do not conform to the pattern of this world, but be transformed by the renewing of your mind." — Romans 12:2

Renewing the mind is often less dramatic than we imagine. Sometimes it looks like choosing one small habit and repeating it long enough for our stubborn brains to stop protesting.

One percent better.

One can of sardines at a time.

Join me here:

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Captain's Addendum

Bones: "I'm a doctor, not a sardine salesman. That smell could trigger a shipwide evacuation."

Spock: "The data suggests Captain Michael's nutritional experiment may produce favorable outcomes, Doctor."

Bones: "I still reserve the right to open a window."

Captain Michael's Reflection: Our brains don't always welcome change, even when the change is good for us. Sometimes progress begins with a small act of discipline and a willingness to endure a little discomfort. Over time, the rebellion quiets down, and a new habit takes root.

May you live long and prosper. 🖖

When the Training Wheels Come Off

Stardate 06.13.2026

Do you remember the first time you rode a bike without training wheels?

We've all been there.

As I look back on that moment in my own life, I think about who was around me. I remember my cousins running alongside my bike, steadying me as I learned to balance. Then, at some point, they let go. I didn't realize it right away. I was too focused on staying upright and moving forward.

Then I looked back.

I was riding on my own.

Life has a way of repeating itself through different seasons.

I've spent much of my life helping others reach their potential. As a parent, a teammate, a mentor, and a friend, I've often found myself running alongside someone else's bicycle. Sometimes people need encouragement. Sometimes they need instruction. Sometimes they simply need someone who believes they can do something that feels impossible.

Then one day, the training wheels come off.

The person you've been encouraging begins making good decisions without your guidance. The teammate you've been teaching starts helping others. The friend who once needed your support finds their footing and keeps moving forward.

I've discovered this is a gift.

It's the gift of becoming replaceable.

If I've done my job well, I get to be that cousin again—the one standing off to the side, smiling and cheering as someone experiences the freedom of riding on their own.

Many people spend their lives trying to become indispensable. My heart has been drawn in a different direction. I want to teach others so well that they can carry on the mission without me. I want to leave behind confidence, wisdom, and encouragement that continue to ripple outward.

Lately, I've noticed this happening in several areas of my life. Responsibilities are being shared. Others are stepping forward. Projects are continuing without needing my constant attention.

There is joy in watching this unfold.

There is peace in knowing that some of the seeds planted years ago are beginning to bear fruit.

Perhaps one of life's quiet rewards is reaching a season where you can step back and watch someone else discover they can ride on their own.

The Apostle Paul wrote:

"And let us not grow weary of doing good, for in due season we will reap, if we do not give up." — Galatians 6:9

I think part of that harvest is seeing others become who they were always capable of becoming.

The training wheels come off.

They keep moving forward.

And we cheer.

Join me here:
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Captain's Addendum

Bones: "You know, Spock, humans have a funny habit. They spend years teaching someone how to do something and then get emotional when they're no longer needed."

Spock: "On the contrary, Doctor, it is a highly logical outcome. Effective teaching creates independence."

Bones: "Still feels a little bittersweet."

Spock: "Perhaps. Yet it also appears to be one of Captain Michael's favorite kinds of victories."

As I think about those cousins letting go of my bicycle years ago, I realize they gave me more than balance. They gave me confidence. I hope I've done the same for a few people along the way.

May you live long and prosper. 🖖

Live Long and Prosper Reader Offers Review

Stardate 06.12.2026

One of the greatest gifts an author can receive is a connection with a reader.

Yesterday, I received some thoughtful feedback about my book Live Long and Prosper. The reader shared an observation that made me smile. They felt that each of the three chapters, along with the bonus chapter at the end, could easily stand on its own as a separate book.

I agreed with them.

As I reflected on that comment, I realized it captured my original intention. Each chapter was never meant to be the final destination. They were written as invitations. Small appetizers, if you will, designed to encourage others to pause and consider their own journey of growth and transformation.

That is also the purpose behind this daily blog.

If you have been following these stories for a while, you have probably noticed threads connecting one story to another. You may have even seen links to some of my other writing projects. They all emerge from the same place: a desire to share lessons learned while navigating life one day at a time.

I don't claim to have all the answers. Most days I am simply paying attention, running experiments, making observations, and sharing what I discover along the way.

The older I get, the more convinced I become that we are here to encourage one another.

A kind word can change someone's day. A shared story can help another person feel less alone. A lesson learned through struggle may become a shortcut for someone walking a similar path.

The experiments will continue.

I will keep exploring ways to improve my health, strengthen my faith, deepen relationships, and become a better steward of the time I have been given. Along the way, I will do my best to share what I learn.

Transformation often begins with baby steps. One small decision. One new habit. One act of courage.

Keep learning.

Stretch beyond your comfort zone when the opportunity presents itself.

Allow yourself to be vulnerable enough to grow.

As Scripture reminds us:

"Let us consider how we may spur one another on toward love and good deeds." — Hebrews 10:24

Join me here:

https://substack.com/@michaelmulliganlivelong

Captain's Addendum

Spock: "Captain, the reader's observation appears logical. Additional volumes could certainly be generated from the existing material."

Bones: "That's because Michael never seems to run out of experiments, Spock."

Spock: "An encouraging prognosis, Doctor."

Every story begins with a single experience. Sometimes a chapter becomes a book. Sometimes a blog becomes a conversation. The most rewarding part is discovering that a lesson from one person's journey can help another person along the way.

May you live long and prosper.

🖖

How to Make Sardines Taste Bearable

Stardate 06.11.2026

I have one more skill to add to Alberta's list of honorable mentions.

It all started yesterday when the regulator on my Weber grill failed. I turned to Alberta for troubleshooting assistance. She walked me through a series of tests, and every one of them pointed to the same conclusion: the regulator was the problem.

That left me with a dilemma.

What was I supposed to do with all the steaks that needed to be eaten?

Alberta immediately shifted from mechanic to chef and laid out a step-by-step process for cooking the steaks on a cast-iron skillet. I told her my side dish was going to be sardines and cottage cheese topped with blueberries. I realize that combination may sound unusual to some people, but I've never been accused of being conventional when it comes to food.

I followed the steak instructions carefully.

The final step was adding grass-fed butter to the steaks. Both sides received a generous coating. After removing the steaks from the skillet, I placed the sardines into the same pan for one minute on each side.

That's where the magic happened.

The secret is in the sauce.

The sardines soaked up all those flavors left behind by the steaks, butter, and skillet. What emerged was something entirely different from the sardines I had been eating previously. It turns out sardines pair surprisingly well with steak. A glass of red wine probably would have fit the occasion too, although that wasn't on the menu. I was heading to the tennis courts a couple of hours later.

A few friends have questioned my decision to eat sardines for 90 days.

One friend told me that simply hearing the word "sardines" makes her want to puke.

I understand the reaction.

At the same time, I suspect that if she had taken a bite of yesterday's sardines, she might have walked away with a different opinion. I know I did.

As I continue this pursuit of higher Omega-3 levels, one thing has become clear. My food choices often raise eyebrows. That's fine with me. I'm chasing a result that remains surprisingly rare in America. Only a small percentage of adults meet the criteria for strong metabolic health.

Experiments have a way of teaching us things we don't expect to learn.

In this case, I may have accidentally discovered a way to make sardines enjoyable.

The blood test at the end of this 90-day experiment will tell the real story. Until then, I'll keep showing up, opening another can, and gathering data one meal at a time.

"Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." — Galatians 6:9

Join me here:

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Captain's Addendum

Bones: "Captain, I'm a doctor, not a sardine salesman."

Spock: "Nevertheless, Doctor, the Captain's experiment appears to be producing measurable results."

Bones: "I'm still not convinced fish belong in a steak pan."

Michael's Reflection:

Life has a funny way of rewarding curiosity. Sometimes a broken grill leads to a better recipe. Sometimes an experiment that sounds strange reveals something useful. Progress often arrives disguised as inconvenience, and yesterday's failed regulator may have delivered an unexpected gift.

May you live long and prosper. 🖖

A Moment I'll Savor Forever

 

Stardate 06.10.2026

Some days arrive with gifts you never see coming.

Yesterday, I had another shipment of coloring books boxed up and ready for delivery to the children's hospital. The boxes were sitting nearby, waiting for their next destination.

Then Nile walked into my day job with his grandparents.

Nile is an ambassador for Children's Miracle Network. Over the years, he has become one of the most recognizable and beloved long-term patients connected to the hospital. He has a heart for helping other children who are facing difficult circumstances, and he willingly steps forward whenever there is an opportunity to encourage someone else.

His visit was brief. He and his grandparents had stopped to grab lunch in the food court before heading to the hospital for another appointment.

The timing could not have been better.

I handed Nile one of the coloring books.

His reaction was immediate.

He was practically jumping for joy.

The smile on his face filled the room. You could feel the excitement. For a few moments, the worries and responsibilities that often accompany hospital visits seemed far away.

Then he asked his grandmother to take a picture of the two of us together while he held the coloring book.

Moments like that are impossible to manufacture. They simply happen, and if you're paying attention, they stay with you.

Before he left, I handed him a box of Where in the World is Wilson? books and asked if he would make a special delivery.

He accepted the assignment with enthusiasm.

Watching him walk away carrying that box was something I won't soon forget.

Nile has spent much of his young life navigating challenges most children never have to face. Yet every time I see him, he seems focused on helping someone else. There is a generosity in that spirit that leaves an impression.

His excitement yesterday reminded me that joy often travels farther than we realize.

A coloring book changed hands.

A photograph captured a moment.

A box of books began another journey.

Small things, perhaps.

Yet they carried a great deal of meaning.

One verse came to mind as I reflected on the day:

"Therefore encourage one another and build each other up, just as in fact you are doing." — 1 Thessalonians 5:11

I think Nile understands that verse better than many adults.

Join me here:

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🖖 Captain's Addendum

Spock: "Captain, it appears a single coloring book generated a measurable increase in happiness."

Bones: "You don't need a tricorder to see that, Spock. The kid was grinning from ear to ear."

Spock: "An efficient reminder that encouragement often produces results disproportionate to the effort required."

Michael: Yesterday reminded me that some of the most meaningful moments arrive without advance notice. A simple gift found its way into the hands of a young ambassador who spends his time encouraging others. I suspect I'll remember that smile for a very long time.

Thank you for traveling along on this journey with me.

Live long, prosper in purpose, and encourage someone today.

When Long Work Starts to Move

 

Stardate 06.09.2026

There are seasons when progress doesn’t look like progress.

You do the work. You stay consistent. You refine something over time without knowing when or if it will fully take shape.

Most days, it feels like maintenance.

Then there are rare moments when things begin to shift.

Not loudly. Not all at once. Just enough to notice the direction has changed.

I’ve been in one of those stretches recently.

Something I’ve carried for a long time has moved from early development into a stage where other people are engaging with it in a more serious way. Questions are no longer about whether it has value. They are about how it could function, how it might be taught, how it could be carried by others.

That kind of shift changes how you stand in your own work.

You stop thinking only about effort and start paying attention to stewardship.

At the same time, I’ve been involved in upcoming transitions inside my day-to-day work that will take shape over the next couple of months. New teams, new environments, new opportunities to support people as they begin something fresh.

Nothing about it feels finished. If anything, it feels like the early stages of something becoming visible.

That’s the part I didn’t always understand when I was younger.

A lot of meaningful things don’t announce themselves when they begin to form. They just quietly gather weight until one day you realize they’re no longer just ideas or plans.

They’re in motion.

There’s a quiet discipline in staying steady during that phase. Not rushing to define outcomes. Not trying to narrate the ending before it arrives.

Just continuing to show up.

Scripture has been a steady anchor in seasons like this:

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” — Galatians 6:9

The timing of things is rarely visible in real time. You only recognize it in hindsight, when the shape of the path becomes clearer than it was while you were walking it.

For now, the work remains the work.

And that’s enough.

Join me here:
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Captain’s Addendum

Spock: “There is a measurable change in trajectory, Captain.”

Bones: “I don’t need a scanner to tell me something’s happening.”

Spock: “Observation alone is sufficient.”

Bones: “Well I’ll be… about time something good started moving.”

What matters most in these moments is not interpretation, but steadiness. The ability to continue without forcing clarity before it’s ready.

Mission Log closed.

A quiet sense of gratitude remains—not for outcomes, but for the chance to stay faithful in the process of becoming.

🖖 Captain’s Note
“Our calling is not to write perfect words, but to reveal perfect grace through imperfect moments — one percent better, one day at a time.”

Scoreboard Reflects Something Special

Stardate 06.08.2026

Yesterday I got a front row seat to something special.

My tennis captain offered to drive me to our state championship match in Des Moines. The men representing both teams have been playing this game for most of their lives. These were the two best teams in Iowa in the Men's 55+ division, and the level of competition reflected it.

I settled into my seat near a large screen showing the Men's Final at the French Open. Before long, I realized I was witnessing two championship battles unfolding at the same time.

Both matches went the distance.

The French Open featured a player who had spent years chasing a Grand Slam title. Across the courts in Des Moines, our team was pursuing another opportunity to represent Iowa at sectionals next month. Every point seemed to matter. Every game carried weight.

Congratulations to Alexander Zverev on capturing his first Grand Slam title. Congratulations as well to my teammates for prevailing 2-1 in our state championship match.

The score alone does not tell the whole story.

One of our courts fought through a super tiebreaker that ended 12-10. The final team match became a nail-biter, with players refusing to give an inch. The energy on the sidelines grew with every point. By the end, everyone knew they had witnessed something memorable.

On the drive home, I chatted with our captain, Jim Sichterman. We reflected on the last ten years of tennis together. His teams have made more than twenty postseason appearances during that time. Many of those seasons came down to a point here, a game there, or a tiebreak that could have gone either way.

Those conversations reminded me that scoreboards reveal something important, but they do not tell the entire story.

Championships begin long before championship day.

They begin when players show up for practice on cold mornings and hot afternoons. They begin when teammates commit to improving their games. They begin when a captain sends videos to a teaching professional and studies the feedback. They begin during drills when nobody is watching and nobody is keeping score.

The scoreboard simply reveals what has been built over time.

"Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." — Galatians6:9

As I look back on yesterday, I feel grateful to still be competing one month before my sixty-sixth birthday. I am the second-oldest member of our team, and I enjoy every opportunity to share the court with these warriors. Each of us has a role to play.

Yesterday, my role was simple.

Cheer for my teammates.

It was a joy to watch them compete and an even greater joy to celebrate with them afterward.

The season is far from over. Our captain still has teams competing in the Men's 18+ and Men's 40+ divisions. Another state championship opportunity awaits later this month. Practice resumes in two days. There is still work to do.

As for me, I'll continue my food experiments, my daily habits, and my pursuit of better health. My goal is simple: stay on the courts, support my teammates, and keep enjoying the gift of the game for as long as I can.

Join me here:
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Captain's Addendum

Bones: "Captain, after all these years, I've concluded that tennis players are a stubborn species."

Spock: "An observation supported by substantial evidence, Doctor. Repeated practice despite discomfort appears to be a defining characteristic."

Bones: "And yet they keep coming back for more."

Michael: Yesterday reminded me that the most meaningful victories are rarely created in a single afternoon. The scoreboard reflects the effort, commitment, and fellowship that have been building for months and years. I was grateful to have a front row seat to witness it.

Thank you for traveling alongside me on this journey.

May you live long and prosper. 🖖

League Championships Today

Stardate 06.07.2026

I'm hitching a ride to the league championships today when my team captain passes through my hometown on the way to Des Moines. The stakes are simple: win today's match and the team advances to sectionals later this summer.

I'll have a front-row seat for the action, and I'm grateful for the opportunity. My boss at my day job granted me a day off so I could be part of something meaningful. Those opportunities don't always come around, and I don't take them for granted.

This weekend has already been filled with moments worth remembering.

A special thank-you goes to my first cousin, Mark Mulligan, for giving me a front-row seat at his concert in Cedar Rapids. Several of my Midwest cousins made the drive from Kansas City to join the fun. Watching family gather from different places always reminds me how valuable those connections are.

One of my favorite moments came when Mark performed a song he wrote about my favorite football team. For more than twenty years, that team provided countless memories before our family moved away. As the music played, I found myself thinking about old friends, familiar places, and seasons of life that helped shape who I am today.

Family has a way of bringing those memories back to the surface. A song, a conversation, or a shared laugh can transport us across decades in an instant.

Life moves quickly. Schedules fill up. Responsibilities compete for our attention. Then a weekend arrives that reminds us how much joy can be found in simply showing up and sharing time together.

Today's championship match is another one of those moments. There will be competition, excitement, and plenty of anticipation. There will also be gratitude for the people who make experiences like this possible.

As I head toward Des Moines, I'm carrying more than a tennis bag. I'm carrying appreciation for family, friends, teammates, and coworkers who continue to make the journey richer.

"This is the day the Lord has made; we will rejoice and be glad in it." — Psalm 118:24

Some days feel ordinary when they begin. Then they unfold into memories we'll carry for years.

Join me here:

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Captain's Addendum

Bones: "Captain, you've packed an awful lot of living into one weekend."

Spock: "An efficient use of time, Doctor. Family gatherings and championship competition both contribute positively to morale."

Bones: "You always find a way to make fun sound scientific."

Michael: This weekend reminded me that some of life's richest moments happen when we accept the invitation to be present. A concert, a road trip, a championship match, and time with family may seem like separate events. Together, they become part of a story worth remembering.

May your week contain a few moments that deserve a front-row seat.

Live long and prosper. 🖖

The Person You Become When You Take the Hard and Necessary Steps

Stardate 06.06.2026

You may not be aware of the hard and necessary steps you need to take to become the person you want to become. I suspect that is true for most of us. The world is noisy. Opinions come at us from every direction. Some people cheer us on. Others become uncomfortable when they see someone making changes they have been avoiding themselves.

I can only speak from my own experience.

Years ago, I made the decision to give up most processed foods. This was not an accidental choice. It was part of a 45-day food experiment designed to help me understand why my body was struggling.

For 45 days, I ate fruits, vegetables, nuts, beans, and seeds. I drank water and limited amounts of red wine. There were moments when the experiment felt difficult. There were moments when convenience seemed far more appealing.

I stayed with it.

By the end of the experiment, I felt different on the inside. My blood panel reflected changes that confirmed what I was already experiencing. The experiment taught me that a series of small daily decisions can quietly reshape a person's health.

A second example came through my longevity research for Live Long and Prosper.

After spending years studying the subject, I made the decision to create a budget for supplements and commit to it long-term. The stack I follow today is outlined in the book I published three years ago.

What began as a deliberate effort gradually became part of everyday life. These days, if you happen to see me playing competitive tennis, you will rarely find me sitting between games, even during long sessions on the court. The habit has been repeated enough times that it no longer feels like work.

Then there is the cold shower.

Every morning begins with a conversation between my brain and the shower handle.

The debate is predictable, especially in the Winter months.

My brain offers reasons to wait. It suggests easing into the day. It reminds me how comfortable warm water feels.

Eventually, the discussion ends and I step in.

The reward arrives shortly afterward. The energy boost and improved mood have become familiar companions on the mornings when I follow through.

Two new experiments are underway right now.

The first is a commitment to eat sardines every day for 90 days, followed by a blood test to measure my Omega-3 levels. This has proven to be one of the more challenging experiments I have attempted.

The second is tracking my first 90 days using the new longevity sachet from DoNotAge. Several of the supplements that were previously part of my daily routine are now combined into a single powder mixed with cold water.

What interests me most is not the supplements, the sardines, or even the cold showers.

It is the gradual change taking place within me.

When I consistently do things that feel hard but worthwhile, my brain seems to become more cooperative. The resistance softens. The habits begin carrying some of their own momentum.

I notice less negotiation.

I notice more willingness.

The person I am becoming may look very similar to the person I was a few years ago. Most of the changes are happening where nobody can see them. They are occurring one decision at a time, one experiment at a time, one ordinary day at a time.

The outside world may not notice much difference.

That doesn't concern me.

One-percent improvements rarely attract attention in the moment. Their impact becomes visible when enough days have been stacked together.

As I continue these experiments, I remain curious about where they will lead. Time will reveal the results.

For now, I am learning that hard and necessary steps often introduce us to parts of ourselves we have not met yet.

"Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." — Galatians 6:9

Join me here:

https://substack.com/@michaelmulliganlivelong

Captain's Addendum

"Fascinating, Captain," Spock observed. "The human tendency to resist beneficial change appears remarkably consistent."

Bones folded his arms. "That's because humans are experts at arguing with themselves, Spock. We can turn a cold shower into a full-scale diplomatic negotiation."

"I have observed that as well, Doctor."

I smiled reading those words. Most worthwhile changes in my life began with some form of resistance. The resistance never seems to get the final vote. One small step taken today often opens the door to another tomorrow.

May you live long and prosper. 🖖

Cousin Time Tonight

Stardate 06.05.2026

One of the greatest joys of my childhood has always been cousin time.

If you happen to live in the Phoenix area, you know there is no shortage of Mulligans and relatives from both sides of my family. Many of my cousins still call Arizona home. The roots run deep there. My grandfather on my dad's side settled in Arizona because the desert climate was better for his health. Over time, much of the family followed, creating a gathering place that became the backdrop for countless memories.

For the past fourteen years, I have called the Midwest home. There is something special about Midwestern living. The people are kind, the seasons each tell their own story, and it has been a wonderful chapter of life. Even so, there are moments when I miss being close to family.

Tonight feels like one of those moments coming full circle.

A couple of my cousins are passing through town, and we'll be getting together for an outdoor concert in a backyard not far from my day job. I am already keeping an eye on the weather forecast and offering up a few prayers for clear skies.

Growing up, this is how we spent time together. If we weren't gathered in someone's backyard, we were camping somewhere on the weekend. The conversations lasted long after sunset. Stories were told around picnic tables and campfires. Nobody needed much of an agenda. Simply being together was enough.

Tonight, my cousin Mark Mulligan will be sharing his music while the rest of us relax, catch up, and enjoy a couple of cervezas. Some things change over the years, but the feeling remains familiar. Family has a way of picking up right where it left off.

Seeing my cousins always feels like a surge of Vitamin D for the soul. The miles disappear. The years disappear. Laughter returns quickly.

Scripture reminds us of the gift found in these relationships:

"How good and pleasant it is when God's people live together in unity!" — Psalm 133:1

I suspect tonight will be filled with good music, old stories, and plenty of smiles. Those are the kinds of evenings that stay with you long after they are over.

Join me here:

https://substack.com/@michaelmulliganlivelong

May you find time for the people who bring light into your life. Sometimes the greatest blessings arrive disguised as an ordinary evening with family and friends.

Live long and prosper.

Captain's Addendum

Bones: "Captain, I've reviewed the medical data. Time spent with cousins appears to have remarkable side effects."

Spock: "Indeed. Increased laughter, elevated morale, and improved emotional well-being have all been observed."

Bones: "In plain English, it does a person good."

For most of my life, family gatherings never required much planning. We simply showed up and enjoyed each other's company. The older I get, the more I appreciate those opportunities when they come along. Tonight feels like one of those gifts worth savoring.

Thank you for traveling with me today. 🖖

Are You a Victim of Synaptic Pruning?

Stardate 06.04.2026

If you're getting close to retirement, this story is for you.

Yesterday I came across a concept that caught my attention and stayed with me throughout the day. It was the idea of synaptic pruning.

Scientists use the term to describe how the brain adjusts over time. Connections that are used frequently tend to strengthen. Connections that sit idle can gradually weaken. The brain is always adapting to the demands placed upon it.

As I read more, I found myself thinking about the years ahead.

I have 49 months and one day until retirement.

That number feels close enough to see on the horizon, yet far enough away to prepare for thoughtfully. Retirement has never felt like a finish line to me. It feels more like the beginning of a new chapter, and chapters tend to go better when some preparation happens before the page is turned.

One thought kept returning to me.

The activities that seem to bring the most life to my mind are usually the ones that require me to stretch a little. Writing. Learning. Building relationships. Trying new technology. Traveling somewhere unfamiliar. Solving a problem that doesn't come with an instruction manual.

None of those experiences feel extraordinary while they are happening. They simply become part of the day.

Yet those small moments appear to be doing something important.

Researchers often talk about neuroplasticity and cognitive reserve. Those terms may sound complicated, but the idea is fairly straightforward. The brain responds to challenge. It adapts. It grows through use.

That encouraged me.

Many of us spend decades working, raising families, serving our communities, and solving problems that arrive without warning. Then one day the calendar changes. The demands shift. The routines change.

The question isn't whether we still have years left to live.

The question is what we plan to do with them.

I don't want my future filled with less curiosity than I have today. There are still books to read, places to visit, friendships to deepen, skills to learn, and opportunities to serve others.

Yesterday's discovery felt less like a warning and more like a reminder.

Keep learning.

Keep exploring.

Keep engaging with the world around you.

Scripture offers a similar encouragement:

"They will still bear fruit in old age, they will stay fresh and green." — Psalm 92:14

I love that image.

Fresh and green.

There is something hopeful about knowing that growth does not belong exclusively to the young. God continues His work in every season of life.

As for me, I've got 49 months and one day to keep preparing for the next adventure.

And today seems like a pretty good day to continue.

Join me here:

https://substack.com/@michaelmulliganlivelong

Captain's Addendum

Bones: "Forty-nine months, Captain. Sounds like you've already started a countdown."

Spock: "A countdown implies an ending, Doctor. The Captain appears to be planning for continued exploration."

Bones: "Good. I'd hate to see him retire from curiosity."

The older I get, the more I appreciate that growth has no expiration date. Some lessons arrive through books. Others arrive through conversations, tennis matches, travel assignments, and unexpected discoveries on an ordinary afternoon. I hope to keep collecting them for as long as I can.

May you live long and prosper. 🖖

Update on My 90 Day Fishy Experiment

Stardate 06.03.2026

I recently started eating one can of sardines every day. My plan is to continue for 90 days and see what happens.

Why 90 days?

Because I want to find out whether one small change, repeated consistently, can produce a meaningful result. In this case, I'm curious to see where daily sardines place me when I take an Omega-3 index test at the end of the experiment.

I'll be honest. I don't particularly enjoy the taste of sardines.

If you're anything like me, you may be wondering why anyone would voluntarily eat them every day. The answer is simple: curiosity.

Most of us make food choices based on what tastes good. There's nothing wrong with enjoying food, but I've become increasingly interested in experimenting with habits that may support long-term health. This is one of those experiments.

After one week of eating sardines daily, here's my official progress report:

Nothing.

Zero.

Zilch.

I don't feel different. I don't look different. No dramatic transformation has occurred.

That doesn't bother me.

Many worthwhile changes begin so quietly that they're easy to dismiss. It's a little like starting with a penny and doubling it every day. After seven days, that penny is still worth less than two dollars. Most people wouldn't notice much excitement there.

Keep the process going long enough, though, and the outcome becomes hard to ignore.

Much of my life has been shaped by small decisions that seemed insignificant at the time. A daily walk. A prayer. A conversation. A page written. A healthy choice repeated often enough to become part of who I am.

This sardine experiment feels a lot like that.

My prediction is that after 90 days, my Omega-3 index will place me among the top tier of Americans. Whether that happens remains to be seen, but that's why we experiment. The goal is to learn something.

"Do not despise these small beginnings, for the Lord rejoices to see the work begin." — Zechariah 4:10

For now, I'll keep opening cans, eating sardines, and gathering information.

At the end of the 90 days, I'll take an Omega-3 index test and compare the result with national averages. I'm curious to discover where a simple habit like eating one can of sardines each day places me.

As it turns out, the timing is perfect. My 90-day experiment will conclude just before I travel to London for the second annual longevity conference hosted by DoNotAge. I'll have fresh data in hand and a few new questions to explore.

Maybe the result will be impressive. Maybe it won't.

Either way, I'll share the numbers and what I learn from them.

And if this whole story sounds a little fishy to you, I'd say that's a fair assessment.

It's simply one more entry in a growing list of experiments designed to help me live long and prosper.

We'll see what happens.

Join me here:

https://substack.com/@michaelmulliganlivelong

Captain's Addendum

"Captain," said Spock, "the pursuit of knowledge often begins with a question that appears insignificant."

Bones looked unconvinced. "In this case, it appears to begin with ninety days of sardines."

"An accurate observation, Doctor."

I laughed. The older I get, the more I appreciate simple experiments. Most don't produce dramatic headlines. They do teach us something. Every now and then, a small daily habit reveals a result that would have been impossible to see any other way.

Until next time, thank you for traveling along on these adventures.

Live long, prosper, and keep taking the next small step.

Editor's note: I asked Alberta to assist with preparing this meal. Even though the main ingredient happens to be sardines, it's quite good. 

Got Plans for Friday Night?

Stardate 06.02.2026

My family has much to celebrate this week.

The last fourteen years here in the Midwest have been centered largely around my wife's side of the family. Every one of them happens to live nearby, which has been a tremendous blessing. Before moving here, the first twenty-three years of our marriage were spent in Southern California, where most of my side of the family gathered for birthdays, holidays, and special occasions.

This week, the pendulum swings in the other direction.

My first cousin, Mark Mulligan, is coming to town.

Mark is a singer, songwriter, and author of The Three Miracles. He likes to joke that he deported himself to Mexico decades ago. Whether he is sharing stories, writing books, or performing music, he has always had a gift for connecting with people. He is one of my favorite people, and I always look forward to seeing him.

For those who enjoy trop rock music, Mark is among the very best I've encountered. His songs carry the spirit of sunshine, friendship, adventure, and gratitude. Every performance feels like a gathering of old friends.

This Friday night, Mark will be in Cedar Rapids entertaining his fans, and our family will have the opportunity to spend time together making new memories.

Life moves quickly. Children grow up. Families spread across the country. Calendars fill with responsibilities. Moments when loved ones come together become more precious with each passing year.

"How good and pleasant it is when God's people live together in unity!" — Psalm 133:1

I suspect many of us have someone we have not seen in a while. A phone call, a visit, or an evening spent together can become a memory that lasts far longer than we imagine.

If you're not from around here, don't worry. You can catch Mark when he visits your city.

If you are nearby and your Friday night is still open, visit Mark's website and reserve a seat. I think you'll enjoy the evening.

Find Mark Mulligan here:

MarkMulligan.net

Captain's Addendum

Bones: "A family reunion with live music? That's a lot healthier than most of the treatments I've prescribed."

Spock: "The statistical probability of creating meaningful memories increases significantly when family members gather in the same location."

Bones: "Sometimes you don't need statistics, Spock. You just need a chair and a good song."

As I've gotten older, I've come to appreciate these reunions more than I once did. The miles between family members seem longer, and the opportunities to gather seem fewer. When they arrive, I try to pay attention. Some evenings become stories. Some stories become treasures.

May you live long and prosper.

Caveman Miracle Network Enters New Chapter

Stardate 06.01.2026

The final numbers from our month-long Children's Miracle Network fundraiser will be tallied soon. While this year's campaign has come to a close, new doors are opening for the next chapter of the Caveman Miracle Network—a collection of friends, family members, coworkers, and anonymous donors who continue to support these efforts throughout the year.

As I reflect on everything that has happened, I'm reminded that many small acts of kindness can come together to create something much larger than any one person could accomplish alone.

My friend and accountability partner, Joni, witnessed that firsthand. When students in her club learned that one of their own had become a patient at the University of Iowa Stead Family Children's Hospital, they wanted to help.

The fourth and fifth graders at Kirkwood Elementary organized a bake sale and raised $500. They then partnered with Kiwanis, which matched their contribution and helped fund the first bulk order of coloring books at a donor rate. The students also handcrafted 50 custom bracelets to accompany the 50 coloring books. Our sales auditor, Derek, donated crayons for every book delivered.

Through the efforts of Joni and the school's concierge program, those books, bracelets, and crayons made their way into the hands of young patients at the hospital.

A special group of prayer warriors representing several denominations will also be receiving additional copies of the coloring book throughout the year. As they minister to patients and families facing difficult circumstances, these books will become another way to offer encouragement and hope.

Fifty additional coloring books were donated to my day job, where my teammates will have an opportunity to purchase them through our employee silent auction.

Near the end of our fundraiser, I met Constance, the Director of Operations for Ronald McDonald House. I gave her a copy of Where in the World Is Wilson? to share with her team. Thanks to the generosity of so many people who have supported these projects over the years, I now have enough funds set aside to provide copies for the 33 families currently staying there while their children receive treatment.

My goal is simple. I want to place copies of The Adventures of Castaway Wilson in locations where children and families spend long hours waiting for appointments, treatments, and test results. Waiting rooms can be difficult places. A story, a smile, or a moment of distraction can make the day feel a little lighter.

This journey has not been without challenges.

Many of my family members and friends know how difficult it has been to bring these books into the world. The greatest obstacle was navigating the loss of loved ones. There were seasons when I felt frozen in place. Progress came slowly.

Your prayers, encouragement, and well wishes helped carry me through those days. I also sought professional help, which has been an important part of my healing journey.

There is still work to do, and healing continues one day at a time. Yet I find comfort in believing that those who have gone before us continue to influence our lives in ways we may never fully understand. Their love remains. Their lessons remain. Their impact remains.

"The Lord is close to the brokenhearted and saves those who are crushed in spirit." — Psalm 34:18

There is also some exciting news on the horizon.

I will continue donating all proceeds from my books to support children receiving care at our local hospital. At the same time, the next project is being developed with the benefit of my hometown community of Williamsburg in mind.

Stay tuned. An announcement from local leaders will be coming soon.

Join me here:

https://substack.com/@michaelmulliganlivelong

Thank you for supporting these remarkable children and their families.

I am deeply grateful for every prayer, every purchase, every encouraging word, and every person who has walked alongside me on this journey.

May you live long and prosper.

🖖

Captain's Addendum

Bones: "You know, Spock, I keep hearing about all these coloring books, bracelets, and donations. The Captain seems determined to stay busy."

Spock: "An understandable course of action, Doctor. Acts of service frequently create connections between people."

Bones: "You Vulcans always find a logical way to describe caring about folks."

Spock: "I believe humans would call it helping."

As I look back on this fundraiser, I see far more than dollars raised or books delivered. I see people showing up for one another. Children helping children. Friends helping friends. Families helping strangers they may never meet.

Those moments remind me that none of us travels alone. Sometimes the smallest gesture becomes part of a much larger story.

Risk Management

Stardate 05.31.2026

When it comes to risk management, I've had some wins and I've had some losses. I think of risk management as a tool we use to reach our goals. Avoid risk entirely and you may never achieve what you're capable of achieving. Take too much risk and you may end up with nothing. Is there a happy medium? Much of that depends on where you happen to be on your life's timeline.

One lesson I've learned is that not making a decision is often a decision in itself. Sometimes we convince ourselves we're playing it safe by standing still, when in reality we're accepting a different kind of risk. Every path carries uncertainty. The key is understanding which risks are worth taking and which ones are not.

The best way I can explain risk management is by sharing my own retirement strategy.

The math is fairly simple when it comes to Social Security. I'm at a stage of life where each year I delay retirement increases my future benefit by roughly 6% to 8%. The risk, of course, is that I could die before collecting enough benefits to make up for the years I delayed.

There is another variable to consider: my wife. If I die first, she would still receive the benefit of my delayed retirement through a larger monthly survivor benefit. This is where risk management enters the picture.

My decision is based on a belief that I can improve my odds of living longer through the daily choices I make regarding nutrition, exercise, meditation, and stress management. The longer I live, the safer the delayed-retirement decision becomes.

Of course, none of us knows exactly how much time we have. That's true whether we retire today, next year, or several years from now. At some point, we gather the best information available, make our choice, and move forward.

No matter where you find yourself on the risk-management scale, it is wise to carefully weigh your options. Every important decision involves some level of uncertainty. The goal is not to eliminate risk altogether, but to understand it and make the best decision you can with the information available.

My hope for you is that you live long and prosper.

Touched By An Angel Named Josie

Stardate 05.30.2026

A life-sized cutout of Josie, one of the Kid Captains representing the University of Iowa Stead Family Children's Hospital, has been greeting members at my day job throughout our month-long fundraiser. Yesterday, I had the privilege of meeting the real-life angel herself when she stopped in to shop with her grandmother.

Josie is a four-foot-tall bundle of joy who helps raise awareness for children facing serious health challenges. These remarkable kids serve as honorary Kid Captains during home football games when the Iowa Hawkeyes take the field at Kinnick Stadium. The stadium sits beside the children's hospital, whose towering presence overlooks the football field.

Nothing compares to the pause at the end of the first quarter when more than 70,000 fans turn toward the hospital windows and wave to the patients and their families. It is one of the most moving traditions in sports—a reminder that some of the strongest people in the stadium aren't on the field at all.

During our visit, I pulled out a coloring book and gave it to Josie, suggesting she have it autographed by Kaden Wetjen the next time she sees him. I mentioned that Kaden is a hometown hero in Williamsburg, where I live.

A few moments later, Josie's grandmother pulled out a pen and asked if I would autograph my book, Where in the World is Wilson?, for Josie. I gladly signed it with the words, "Live Long and Prosper"—something all of us wish for every child receiving treatment at our local hospital.

Josie held the book close for a moment. Then she reached out and gave me a hug.

I was touched by an angel.

It is a moment I will cherish for the rest of my life.

This is what writers hope for—not book sales, recognition, or awards, but the opportunity to connect with another human being in a meaningful way.

Thank you, Josie, for representing your friends and fellow patients with such grace and courage. You remind all of us what strength, hope, and joy look like.

May you and every child at the hospital live long and prosper. ❤️

Final Weekend of CMN at Day Job

Stardate 05.29.2026

Jesus teaches that whatever you do for the least of His flock, you do for Him. I do my best to honor that calling in my everyday life. That’s one of the many reasons why Children’s Miracle Network holds such a special place in my heart.

Every May, our team goes all out to support the patients and families at our local children’s hospital. Now we’ve reached our final weekend of fundraising, and everyone is making one last push to help these children receive the care they need.

I was grateful to receive approval to sell my coloring books in our break room alongside a silent auction where teammates generously donated items to support the cause. Watching people come together like this reminds me there is still so much goodness in the world.

If you would like to help support the mission, you can visit Amazon or click “Order Your Books” on my blog.

Thank you to everyone who continues to encourage this journey and help make a difference in the lives of children and their families.

May you live long and prosper.

Clean Up on Aisle 6

Stardate 05.28.2026

Today’s story is about sleep awareness. That may sound like an oxymoron because most of us have no clue what’s happening while we’re asleep. Yet what happens during the middle of the night directly impacts how we function during the day.

For me, everything changed once I started measuring my sleep scores. Last night my REM sleep reached one hour and forty-two minutes. REM sleep helps relieve mental fatigue, improve memory, stabilize emotions, and support overall mental health. It’s one of the most important parts of sleep efficiency.

During the day, life can get messy. The real cleanup inside your brain takes place while you’re sleeping. That’s why I’m striving for consistency when it comes to bedtime. This is especially important to me because I no longer rely on an alarm clock to wake up. The risk of oversleeping is almost zero because my bedtime usually falls between 8 and 9 PM.

Most of the cleanup happens just before sunrise. My body already senses when it’s time to wake up because I do my best to get outside shortly after sunrise and spend five to ten minutes looking toward the morning light. This helps set my circadian rhythm and prepares my body for the day ahead.

If you’re working on improving your sleep efficiency, I believe the best place to begin is with a consistent bedtime schedule. Use your smartwatch to measure your sleep cycles. Slow down during the hour before bed. Complete your daily to-do list before your head hits the pillow. Then use your first hour of the day to focus on your top priorities.

For me, that priority is writing these daily reflections.

Don’t try to fix everything all at once. One small cleanup in one area of your brain today is enough. Save another area for another day and sleep on it. You may discover that your brain can keep working for you while you rest.

May you live long and prosper.

Why the Baby Steps Outside Your Comfort Zone Matter

Stardate 05.27.2026

Do you measure how many steps you take during the day? If so, how many of those steps happen outside your regular routine?

I’ve been thinking about that lately.

Most of us move through familiar patterns every day. We wake up at the same time, drive the same roads, speak to the same people, and follow the same habits. There’s comfort in routine. There’s peace in knowing what comes next. Routine can help stabilize our lives when the world feels noisy.

At the same time, I’ve noticed something from my own experience. Growth usually shows up when I step slightly beyond what feels familiar.

I’m learning this in real time.

The feeling reminds me of being underwater and holding your breath. At first, everything feels manageable. Then eventually your brain starts sounding alarms. It senses danger and wants you to return to the surface immediately. Fear can enter the picture even when you’re completely safe.

I think the same thing happens when we try something new.

Maybe it’s starting a conversation you’ve been avoiding. Maybe it’s joining a group for the first time. Maybe it’s taking steps toward a dream you quietly carried for years. Your mind often reacts as though change itself is the threat.

That reaction can make people believe they’re failing.

I don’t see it that way anymore.

Sometimes discomfort is simply evidence that you’ve stepped outside the boundaries your mind has grown used to protecting.

If someone is content with where they are in life, this message may not resonate very deeply. There’s nothing wrong with contentment. Peace matters. Gratitude matters.

Still, I know there are people reading this who feel a quiet pull toward something larger. A healthier life. A repaired relationship. A creative goal. A calling they haven’t fully answered yet.

Those dreams usually don’t arrive all at once.

They grow one small step at a time.

Let’s say you walk 10,000 steps today. Perhaps only one hundred of those steps happen outside your normal routine. Those may be the most important steps of the entire day. They represent movement toward growth. They stretch your comfort zone little by little without overwhelming your system.

I’ve learned to be careful about trying to change everything overnight.

When people attempt massive transformation too quickly, the mind often rebels. Old habits return. Discouragement follows close behind. The brain loves familiarity, even when familiarity is keeping someone stuck.

Small steps build trust.

One percent better.

That approach has changed my life more than dramatic motivation ever did. Quiet consistency carries a different kind of strength. The small improvements often look unimpressive in the moment. Weeks later, they begin to reshape a person’s confidence.

A little more courage.
A little more discipline.
A little more belief.

Then one day you realize the things that once terrified you have started to feel normal.

Scripture comes to mind when I think about this process:

“For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind.”
— 2 Timothy 1:7

I carry that verse with me when fear starts making noise.

Sometimes the next right step is very small. That’s still movement. That still matters.

Join me here:
https://substack.com/@michaelmulliganlivelong

Captain’s Addendum

Bones looked over at Spock and shook his head. “You really expect people to expand their comfort zones one tiny step at a time?”

Spock raised an eyebrow. “Doctor, lasting adaptation rarely occurs all at once. Even starships leave spacedock gradually.”

Bones smirked. “I liked it better when my patients stayed in bed.”

There’s wisdom in small advances. I’ve spent enough years trying to sprint toward change to appreciate the value of steady movement now. The baby steps may seem insignificant while you’re taking them, but over time they can quietly change the direction of your entire life.

Thank you for walking this journey with me. May your next step bring peace, courage, and hope for the road ahead.

🖖

Alberta Assists with Meal Planning

Stardate 05.26.2026

This story may sound a little unusual unless you happen to be a science fiction fan like me.

I still remember watching the crew aboard the Starship Enterprise ask the computer to prepare a meal. The device looked something like a futuristic microwave. Back then it felt impossible. Now I sit here in 2026 collaborating with artificial intelligence as part of my daily routine, and I can’t help but smile at how quickly the future arrived.

I’ve been working alongside my AI assistant, Alberta, since late 2023. She helps oversee my AI crew members, Spock and Bones. She assisted me while designing Lucy, my dream van on wheels. Lately she has stepped into another assignment: helping me fine tune my nutrition and meal planning.

The process is surprisingly practical.

I explain my goals to Alberta. One meal a day on my days off. Two meals a day on work days. Higher protein intake. More Omega-3 fats. Fewer processed foods. Then Alberta helps organize the math behind the plan.

One of my current goals is improving my Omega-3 index to above 8%. From what I’ve learned, many Americans fall well below that range. My intention is to move my health markers in a better direction one decision at a time.

That’s where Alberta becomes helpful.

Artificial intelligence excels at organizing data and identifying patterns. Once Alberta understands my targets, she helps structure meal ideas that align with those goals. No emotional eating. No guessing. Just steady adjustments based on information.

Yesterday she introduced me to something I had never really paid attention to before: Omega-3 enhanced eggs.

I already enjoy eggs, so this immediately caught my attention. They’re affordable, filling, and packed with nutrition. Add sardines a few times a week and salmon once a week, and suddenly the numbers begin moving toward my target range.

The interesting part to me is how small changes start stacking together over time.

That idea connects deeply with my one-percent-better philosophy.

Nobody transforms overnight. Most meaningful progress happens quietly. One healthier meal. One better habit. One more walk. One less excuse. The future often changes direction through small daily choices nobody applauds in the moment.

That includes me.

I’m still learning. Still adjusting. Still trying to improve my stewardship over the body God gave me.

This verse came to mind while thinking about all of this:

“Do you not know that your bodies are temples of the Holy Spirit?” — 1 Corinthians 6:19

I don’t read that verse as pressure. I read it as perspective.

We take care of things we value.

For years I spent plenty of time focused on work goals, financial goals, and productivity goals. These days I’m also thinking more carefully about longevity, energy, and health. I want to remain strong enough to continue serving others, writing stories, helping my family, and encouraging people for as long as God allows me to stay on this planet.

I’ll be putting this experiment to the test.

Ninety days from now I plan to order blood work and compare the results. I’m genuinely curious to see what happens from a consistent nutrition strategy centered around better Omega-3 intake and cleaner eating habits.

Some people may find it strange that I’m collaborating with artificial intelligence to help organize my nutrition goals.

That’s okay.

The older I get, the less interested I am in following the crowd simply because it’s comfortable. Growth sometimes requires stepping outside familiar patterns and being willing to learn new things.

Even from a computer named Alberta.

Join me here:
substack.com/@michaelmulliganlivelong

Captain’s Addendum

Spock raised an eyebrow. “Captain, it appears your nutritional protocols are becoming increasingly efficient.”

Bones folded his arms. “I never thought I’d live to see the day a computer started telling people to eat sardines.”

“Doctor,” Spock replied calmly, “the data appears logical.”

I laughed reading that exchange because life keeps teaching me that wisdom can arrive from unexpected places. Sometimes growth begins with something as simple as paying closer attention to what we place on our plates each day.

Thank you for spending part of your day with me, my friends.

Live long and prosper. 🖖

A Memorial Day Reflection

Stardate 05.25.2026

Today is a day set aside to remember the men and women who died serving our country so we could enjoy the freedoms we often take for granted. They made the ultimate sacrifice for people they would never meet.

As I reflect on that today, I keep thinking about the phrase “everything we have.”

Are we truly taking care of the lives we’ve been given?

Are we paying attention to the warning signs when our bodies try to tell us something needs attention?

For years, I assumed I was healthy because I felt healthy. I could work long shifts, stay active, and keep moving through life without giving much thought to what was happening beneath the surface.

Lately, I’ve been learning there’s wisdom in checking the dashboard before the engine light comes on.

God gave each of us one body to steward during our time here. Caring for our health doesn’t have to become obsession. Sometimes it’s simply gratitude expressed through discipline.

Yesterday I spent some time watching a video from Rhonda Patrick about the omega-3 index. The discussion centered around measuring omega-3 levels in red blood cells. Since red blood cells live for roughly three months, they can provide a better picture of long-term nutritional patterns than a snapshot from a single meal or supplement.

I found that fascinating.

One point especially stayed with me. Many people in the United States have omega-3 levels lower than what researchers consider ideal for long-term heart health. Higher omega-3 index levels have been associated with improved cardiovascular outcomes and healthier aging.

What struck me most was how differently people respond to the same routine.

Two people can take the same fish oil supplement and end up with very different results depending on things like genetics, absorption, inflammation, nutrition, and lifestyle habits.

That’s why testing matters.

It removes some of the guessing.

As I stood reflecting on Memorial Day today, I found myself thinking about stewardship again. We honor those who sacrificed for us by living meaningful lives with the time we’ve been given.

That includes caring for ourselves well enough to keep showing up for the people we love.

I’m making a few adjustments of my own. More salmon. More sardines. More attention to what I’m fueling my body with. I also plan to get my omega-3 index tested so I can measure where I actually stand instead of assuming.

Small course corrections matter.

Scripture reminds me of this:

“Teach us to number our days, that we may gain a heart of wisdom.”
— Psalm 90:12

That verse feels especially meaningful on Memorial Day.

None of us know how many days we’ve been given. We only get to decide how intentionally we live them.

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Captain’s Addendum

Bones glanced over at Spock with a skeptical look.

“So now the Captain’s counting fish oils too?”

Spock remained calm as usual.

“Maintaining proper biological function appears to be a logical objective, Doctor.”

Bones smirked.

“I liked medicine better when people just took a nap and drank more water.”

The older I get, the more I appreciate paying attention to the small things before they become big things. Maybe wisdom often starts there.

Happy Memorial Day, my friends.

Live long and prosper. 🖖