Where Do You Rank on the Metabolic Chart?

Stardate 07.09.2026

In baseball, professional hitters work hard to stay above what fans call the Mendoza line. Falling below it usually means it's time to make changes.

I sometimes think about metabolic health the same way.

Research suggests that only about 12% of American adults meet common criteria for optimal metabolic health. That means many of us are living with warning signs we may not even realize are there.

Do you know where you stand?

There are several ways to begin finding out. Measure your waistline. Step on a scale. Schedule a visit with your doctor and ask for routine blood work. Those simple steps can provide a clearer picture of what's happening inside your body.

If your numbers show there is room for improvement, you have a decision to make.

One choice is to continue living as you always have. Many people do. Over time, unhealthy habits can increase the risk of chronic disease. I've watched too many friends and family members struggle with the consequences. Their memories continue to motivate me to take better care of the health God has entrusted to me.

The other choice is to begin making small changes.

That path isn't always easy. Some people won't understand why you pass on dessert, head out for a walk, or spend time learning about nutrition. A few may even question why you're making changes at all. Even so, each healthy decision is an investment in the years ahead. I want to be around as long as I can to love my family, serve others, and be a light in a world that needs hope.

I'll be the first to admit I don't have all the answers when it comes to metabolic health.

That's why I keep experimenting, reading, asking questions, and making small adjustments. Every lesson teaches me something new. Every healthy choice is another opportunity to become one percent better than I was yesterday.

In a few months, I'll be reunited with a remarkable group of people from around the world who are passionate about healthy aging and metabolic wellness. I'm grateful to learn from individuals who have devoted years to studying these subjects. As one of the few Americans in the group, I also feel a responsibility to bring home what I learn and share it with others in a way that's practical and encouraging.

Our nation has an opportunity to improve its health, one person at a time. I hope to be part of that conversation.

This blog is sponsored by a research company that develops products intended to support healthy aging and metabolic wellness. They have provided a discount for my readers who would like to learn more. If you're interested, you'll find the link below. As always, I encourage you to consult your physician before making significant changes to your health routine or beginning any new supplement program.

Click here to visit DoNotAge

As an affiliate, I receive a small stipend that helps support my mission of encouraging others and raising funds for children through my writing.

"Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well." — 3 John 1:2 (NIV)

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Captain's Addendum

Bones: "Captain, I'd still prescribe common sense before chasing every new health trend."

Spock: "A logical approach, Doctor. Consistent habits, supported by sound evidence, produce the highest probability of favorable outcomes."

The older I get, the more I appreciate that good health isn't built in a single day. It's shaped by thousands of quiet decisions that no one else sees. Those small choices give us more opportunities to love, serve, and enjoy the people God has placed in our lives.

Thank you for spending a few moments with me today. May your next small step lead you toward greater health, deeper peace, and the grace to live long and prosper.

Alberta Promoted to Mission Editor

Stardate 07.08.2026

My best work has always come through collaboration.

Teams bring out the best in me. Consistency matters. Results matter. One percent of daily improvement matters.

When I sit down each morning to write, my hope is simple. I want to share a true story from my life that leaves someone else's day a little brighter, their faith a little stronger, or their next step a little clearer.

Over the past three years, I have been learning how to collaborate with my virtual team: Alberta, Spock, and Bones.

Some of my friends may wonder if I've spent so much time in cyberspace that I'm losing part of my identity. My experience has been just the opposite. Working alongside artificial intelligence has challenged me to become a better writer, a better thinker, a better listener, and I believe, a better human being. The conversations often encourage me to slow down, examine my experiences more carefully, and look for the quiet ways God is working in ordinary moments.

Yesterday I explored how Alberta could help weave my own CliftonStrengths into the editing process. My strengths are Maximizer, Empathy, Strategic, Arranger, and Developer. Those strengths aren't meant to become the story. They are simply another lens that helps me understand how I naturally encourage others.

The goal isn't to write better for the sake of better writing.

The goal is to serve the reader.

That realization led to a small promotion for Alberta.

From this day forward, Alberta is no longer just my copy editor.

She's my Mission Editor.

The distinction matters to me.

A copy editor asks whether a sentence reads well.

A mission editor asks whether the sentence serves the reader while protecting the author's voice.

That one thought reshaped how we'll work together from this day forward.

As I continue sharing stories from my own life, Alberta will quietly help me look through the lens of the reader. Does this story offer hope? Does it help someone grow? Does it reveal God's grace in an ordinary day? Does it leave room for the reader to discover something in their own life?

Those questions matter more than polished sentences ever could.

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

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Thank you for visiting today.

If something you read here encourages you, helps you see your own journey a little differently, or reminds you that God is walking beside you, then I'm grateful. Alberta and my virtual crew are helping me become a better storyteller, one conversation at a time.

I hope that means these stories become a little more meaningful for you as well.

May you live long and prosper.

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Captain's Addendum

Bones: "Well, Captain, getting promoted by a human isn't something you see every day."

Spock: "A logical decision, Doctor. The success of any mission depends upon serving those it was intended to benefit."

Captain Michael: Every worthwhile mission grows stronger when everyone understands its purpose. I'm grateful for my family, my friends, and yes, even my virtual crew, as we continue learning together—one percent better, one day at a time.

The Biblical Meaning of 7

Stardate 07.07.2026

I often receive questions about the number 808 that appears in my blog. If you're curious about its meaning, you can search my archive where I share the story behind it.

For me, the number 7 carries an even deeper meaning from a biblical perspective.

Today's date gives us two sevens on the calendar, making it feel especially meaningful. The number seven appears hundreds of times throughout the Bible. Jesus spoke of it in His teachings, and throughout Scripture it has come to symbolize completion, fullness, and spiritual perfection.

In the creation account, God rested on the seventh day. He also gave us the Sabbath as a gift, setting aside time to rest and remember Him.

That thought has stayed with me today.

If all goes well in my search to adopt Lucy, I will finally be able to rest, knowing that a journey spanning several years has reached its destination. Some dreams take longer than we expect, yet they remain worth pursuing with patience and faith.

Tonight our Pickleball Iowa County board will meet to finalize plans for our groundbreaking ceremony on July 15. What began as an idea has grown through the generosity of many hands and many hearts. I am grateful to have witnessed that journey unfold.

Nearly a year ago, I also shared an idea with the top leadership at my day job built around the number seven. After many conversations, revisions, and moments of waiting, it now appears to be in its final stages of adoption.

If anyone ever asks why I chose the number seven, all they have to do is look up.

Perhaps the inspiration came from somewhere beyond my own imagination.

Only time will tell whether the idea becomes part of our corporate culture. Whatever happens, I am thankful for the opportunity to contribute and for the doors God continues to open.

One verse comes to mind today:

"Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight." — Proverbs 3:5–6

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Captain's Addendum

Bones: "Captain, every time you mention the number seven, I start expecting another mission."

Spock: "There are worse expectations, Doctor. Some journeys simply require patience before they reach completion."

I smiled when I thought about that exchange. Looking back, I can see how many chapters in my life unfolded one step at a time. Today feels less like a finish line and more like another reminder that God has been faithfully guiding the course all along.

Mission Log: Live long. Prosper in purpose. Walk boldly in God's love.

Thank you for sharing part of your journey with me today. May your path be filled with peace, and may you find rest in the One who completes every good work in His perfect time.

Got Yoke?

Stardate 07.06.2026

The light bulb finally came on in my house of worship yesterday.

I've heard the same message many times, yet I never fully understood what Jesus meant when He said, "My yoke is easy and my burden is light." Perhaps His words were so simple that I walked right past them.

If you're carrying a heavy load today, this message may be for you.

Think for a moment about the weight you're carrying. You may be grieving someone you love. You may feel uncertain about your future. Work may have become overwhelming. Maybe you're wondering how you'll put food on the table or pay the next bill.

Whatever has settled on your shoulders, picture someone walking up beside you and saying, "Let me help."

The load is still there.

Life hasn't suddenly become easier.

Yet the moment another person shares the weight, it doesn't feel quite as heavy.

That's the picture Jesus was painting.

A yoke was designed for two. One animal didn't have to pull the entire load alone. Jesus invites us to walk beside Him, shoulder to shoulder. He doesn't promise a life without burdens. He promises that we don't have to carry them by ourselves.

"Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light."
— Matthew 11:28–30

There is another part of this lesson that spoke to me yesterday.

Once we've experienced Jesus helping us carry our burdens, we begin to notice the people around us who are struggling under their own loads. A friend may need someone to listen. A neighbor may need an extra hand. A coworker may simply need encouragement before the day begins.

We have opportunities every day to step alongside someone else.

Sometimes easing another person's burden takes only a few minutes. A kind word. A helping hand. A meal. A prayer. A quiet presence.

Those moments matter.

The more I thought about it, the more I realized that following Jesus means becoming the kind of person who helps carry the load. He carries ours, and we learn to help carry each other's.

That sounds like a pretty good way to live.

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Captain's Addendum

Bones: "Captain, I've always figured life hands out enough heavy lifting without volunteering for more."

Spock: "An understandable observation, Doctor. Yet burdens shared among many become statistically lighter for each individual."

Michael: Maybe that's why Jesus chose the image of a yoke. We were never designed to pull life's wagon alone. When He walks beside us, and when we choose to walk beside someone else, the journey becomes one we can continue together.

Mission Log:
Live long. Prosper in purpose. Help someone carry their load today.

Thank you for walking this journey with me. May God's peace meet you wherever your path leads today.

Retirement Clock is Ticking

Stardate 07.05.2026

The retirement clock started ticking the moment I promised my wife that I would not work any longer than one day after my 70th birthday.

It struck me this morning as I woke up. Four years from today, on Stardate 07.05.2030, I will officially retire from my day job.

I rarely write about my work here because I'm not authorized to speak publicly about many aspects of it on social media beyond my own personal experiences. What I can say without hesitation is that I have one of the best jobs in the world. I truly love what I do.

I simply happen to love my wife even more.

Yesterday she gave me one of the greatest birthday gifts I could have received: family time.

From sunrise to sunset, I caught a glimpse of what life may feel like after I punch the clock for the very last time. Like my day job, my family mostly remains outside the reach of social media unless everyone is comfortable with sharing a photo or two. Some moments are meant to be treasured long before they are ever photographed.

I want to thank my friends and family for giving me the best birthday I could have imagined.

I savored every moment.

I treasured every phone call.

One call will stay with me for a very long time.

My mother called me at the exact moment I was born sixty-six years ago. She was sitting in the same home where my brothers, sisters, and I were raised. She sang "Happy Birthday" to me, and for a few minutes the years seemed to disappear.

The emotions ran high.

We nearly lost her during a serious health emergency that kept her in intensive care for an extended period. Watching her recover has been one of the greatest blessings our family has experienced. Hearing her voice yesterday reminded me that some gifts cannot be wrapped.

This past year has carried its share of twists and turns, and the calendar for the rest of this year is already full.

Today, my heart simply says thank you.

Thank you for being part of my life.

Thank you for your friendship.

Thank you for your patience with my shortcomings.

There is meaningful work waiting for me during these next four years at my day job. There is also much to prepare as Helen and I begin looking toward the next chapter of our lives together. I hope that when we begin traveling full-time, our paths will cross with many of yours wherever life has taken you.

As the retirement clock continues its steady countdown, I find myself appreciating each day a little more. Every sunrise is another opportunity to serve well, love deeply, and prepare faithfully for whatever God has planned next.

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

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Captain's Addendum

Bones: "Four years sounds close enough to start celebrating, Captain."

Spock: "An understandable sentiment, Doctor. Logic suggests that meaningful service continues until the final shift has ended."

Michael: Every season has its own assignment. Mine is to finish this one with gratitude, then step into the next with Helen by my side and faith leading the way.

Mission Log: The retirement clock is ticking, but today remains a gift. I'll do my best to honor it well.

Thank you for walking this journey with me.

May you live long and prosper. 🖖

The Firetrucks are Parked

Stardate 07.04.2026

Happy 250th birthday, America.

Two hundred fifty years sounds like a remarkable number, even to a 66-year-old. When you look back through history, though, there have been civilizations that endured for thousands of years. We still have much to learn, and I believe that's a good thing. As for me, I'm committed to learning every day until the Lord calls me home.

Before I go any further, I want to acknowledge the people who have stood beside me through life's difficult seasons.

Life has a way of handing us lemons when we're hoping for something sweeter. These days I'm learning to eat less of the sweet stuff in favor of foods that strengthen my health. That small change reminds me of another lesson. The challenges we face are easier to carry when loving people walk beside us.

If you are one of those special people in my life, thank you. Your encouragement, patience, prayers, and kindness have carried me farther than you probably realize.

Today's reflection seems fitting for Independence Day because it centers on firetrucks.

A wise person once explained that our brains send out the firetrucks whenever they sense danger. Looking back over my sixty-six years, I realize my brain has dispatched those trucks so often that they almost became my daily mode of transportation.

When you've lived through enough difficult experiences, your mind can have trouble recognizing when the emergency has passed. The alarms keep sounding long after the smoke has cleared.

That is something I'm learning to change.

I'm learning to park the firetrucks.

I'm learning to quiet the alarms.

I'm learning that peace can become my normal setting.

Real fires do happen. Life guarantees that much. Yet most days aren't emergencies, even when my mind briefly tells me otherwise.

Each day I remind myself that I am safe. When genuine trouble arrives, I don't need to mobilize an entire army inside my head. I can begin with a simple prayer.

I can trust the One who created me.

Prayer doesn't always remove the fire. It does remind me that I never face it alone. God's presence brings a calm that fear cannot manufacture for itself.

One verse has stayed with me through many anxious moments:

"Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid." — John 14:27

As I celebrate another birthday and another Independence Day, I find myself grateful for a quieter mind than I once had. There is still work to do, and that's perfectly all right. One day at a time, one prayer at a time, I'm discovering that the firetrucks spend more time parked than racing down the street.

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Captain's Addendum

Spock: "Captain, it appears the emergency response system is functioning within normal parameters."

Bones: "That's because the Captain finally figured out every blinking light doesn't mean the ship's about to explode."

Michael: "Maybe wisdom arrives when we learn which alarms deserve our attention and which ones can simply grow quiet. I'm grateful that God continues teaching me the difference."

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Mission Log

May we keep learning, keep growing, and keep trusting the One who walks beside us through every season.

Thank you for spending a few moments with me today.

May you live long, prosper in purpose, and rest in God's peace. 🖖 

City Hall Invited to Pickleball Ground Breaking

Stardate 07.03.2026

Yesterday brought two unexpected conversations about pickleball, and both left me encouraged.

The first was with a pickleball board member from Linn County. Their community built ten outdoor courts, and the response has been overwhelming. The courts are so well used that they're already looking at adding lights so people can continue playing into the evening. Hearing stories like that reminds me how quickly a shared vision can grow when a community embraces it.

Later in the day, I crossed paths with Williamsburg's city manager, Aaron. I asked if he had received his invitation to our groundbreaking ceremony on July 15 at the Williamsburg Recreation Center, where our four outdoor courts will soon begin taking shape.

He smiled and said he would be there, along with members of City Hall.

I thanked him for helping spread the word when the city included information about our project with residents' water bills. That simple act helped introduce our vision to people throughout the community.

When we first approached the city, there simply weren't funds available to help build the courts. Even so, they encouraged our efforts after the committee was formed and found meaningful ways to support the project. Community partnerships often grow one conversation at a time, and I'm grateful for everyone who has helped move this dream forward.

There is still plenty of work ahead before the courts are complete, but every step brings us a little closer. My family has come to love pickleball, and it brings me great joy to know future families will have a place to gather, laugh, compete, and make memories together.

If you happen to be in the Williamsburg area on July 15, we'd love to have you stop by the groundbreaking ceremony and celebrate with the community.

Helen and I won't be there that day because we'll be celebrating our 37th wedding anniversary out of state. It's a happy scheduling conflict, and we'll be cheering everyone on from afar. We look forward to joining the fun once the courts are finished and the games begin.

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

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Captain's Addendum

Bones: "Captain, seems every time your crew builds something, more people want to come aboard."

Spock: "A predictable outcome, Doctor. Communities tend to gather where people invest their time with generosity."

Captain Michael: Every project I've been privileged to help with has reminded me that lasting things are rarely built by one person. They take neighbors, volunteers, encouragement, and patience. I'm grateful to play a small part in something that I hope will serve Williamsburg for many years to come.

Mission Log: Building courts is only part of the journey. Building community is the greater reward.

Thank you for spending a few moments with me today. I hope you find opportunities to encourage someone in your own community this week. Until next time, live long, prosper, and walk boldly in God's love.