The Twin Yolk

Stardate 06.17.2026

Ask any of my siblings about the messages we've received from our dad, and you may be surprised.

On the surface, the messages seem ordinary. A song on the radio. A memory that arrives out of nowhere. A small coincidence at exactly the right moment. When timing and circumstance come together, they can offer a glimpse of something that feels Divine.

That's what happened to me yesterday.

It was my day off, and I was preparing my one meal of the day. I had been thinking about my dad only moments earlier. Father's Day is approaching, and this year I will be away from my own adult children. One of them had left a Father's Day card on the counter. I paused and looked at it.

Then I cracked my eggs.

The first egg was completely ordinary.

The second one contained a double yolk.

I just smiled.

A twin yolk doesn't happen very often. Whenever it does, my thoughts immediately go to my dad and his twin brother, both born on Christmas Day. Dad left this world twenty-four years ago, yet there are still moments when his memory gently taps me on the shoulder.

Yesterday felt like one of those moments.

Maybe it was simply an unusual egg. Maybe it was a reminder stirred by memory and timing. Either way, I received it as a gift.

I stood there in my kitchen holding an ordinary breakfast and an extraordinary memory at the same time.

If this story seems a little fishy, it is.

Some of you may be wondering if I returned to my sardine experiment after falling off the wagon the day before. Indeed, I did. I enjoyed my sardines and welcomed the bonus protein from my three eggs. As I ate, I found myself thinking about my dad and feeling thankful for the moment.

Scripture reminds us:

"Every good and perfect gift is from above, coming down from the Father of the heavenly lights..." — James 1:17 (NIV)

Some gifts arrive in grand ways. Others come hidden inside an eggshell.

I'm thankful for the moment.

I'm thankful for the memory.

I'm thankful for the opportunity to share my twin yolk story with you.

Join me here:
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Captain's Addendum

Bones: "A double yolk, huh? I've seen strange things in my medical career, but breakfast delivering messages from beyond still ranks pretty high."

Spock: "Coincidence and meaning are not mutually exclusive, Doctor. Humans often find significance in events that awaken cherished memories."

Michael: I don't need to explain every meaningful moment that crosses my path. Some experiences simply invite gratitude. Yesterday, a twin yolk reminded me of my father and his twin brother. For a few minutes, the distance of twenty-four years didn't feel quite so far away.

May you live long and prosper. And may the ordinary moments in your day carry a little extra meaning when you need it most.
🖖

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:

https://substack.com/@michaelmulliganlivelong

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. 🖖