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.

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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. 🖖

Training for Transition

Stardate 05.24.2026

The older I get, the more I understand that retirement is not simply a date circled on a calendar. There’s a mental transition that comes with it. Some people handle it well. Others seem caught off guard by the sudden change in routine after decades of structured living.

I’ve been thinking about that lately as I look ahead toward the next four years of my life.

For most of adulthood, my days have revolved around schedules, responsibilities, alarms, deadlines, and trying to fit meaningful moments into small openings of time. There’s comfort in routine. There’s familiarity in showing up every day with purpose and responsibility attached to your name.

After enough years, those rhythms become part of your identity.

I don’t want to arrive at retirement wondering what comes next. I want to slowly prepare my mind now while I still have time to grow into the next season naturally.

There’s a phrase that keeps coming back to me:
Training for transition.

That’s exactly what this feels like.

Some of the steps may seem small on the surface. I recently signed up for an Allegiant credit card because my wife and I plan to travel more in the years ahead. I continue working on Lucy because every improvement feels connected to future adventures waiting somewhere down the road. I’ve also been learning about Harvest Hosts and imagining what it might feel like to spend extended time exploring the country together.

Those thoughts energize me.

Travel has always brought out something healthy in both of us. There’s something refreshing about loading up, pulling onto the highway, and watching familiar scenery slowly disappear in the rearview mirror. Conversations feel different on the road. Time slows down a little. You notice things you normally rush past.

Some of our happiest memories were never expensive vacations. They were simple moments shared together while exploring someplace new.

I think part of preparing for retirement is giving yourself permission to look forward to the future with genuine excitement.

Not every transition in life has to feel heavy.

There’s joy in planning.
Joy in learning.
Joy in dreaming together.

I can already feel my mindset shifting little by little as I prepare for a season where flexibility may replace urgency. I know there will still be responsibilities ahead. Life doesn’t suddenly become perfect because someone retires. But I also believe healthy anticipation matters.

Especially as we grow older.

The beautiful part is that this preparation is already improving my life now. The conversations with my wife. The planning. The research. The goals. The excitement of imagining where the road may lead us someday.

It gives us something to build toward together.

Scripture keeps reminding me that seasons change throughout life, and there can still be peace in those changes.

“See, I am doing a new thing! Now it springs up; do you not perceive it?” — The Book of Isaiah 43:19

I’ve spent much of my life trying to stay one percent better physically, mentally, spiritually, and financially. Maybe this next chapter simply asks me to keep growing in a different direction.

One mile at a time.
One lesson at a time.
One new memory at a time.

Join me here:
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Captain’s Addendum

“Captain,” Spock said calmly, “preparing for a journey before departure tends to improve the probability of enjoying the voyage.”

Bones folded his arms. “That’s the most Vulcan way I’ve ever heard someone describe a road trip.”

“I believe humans refer to it as making memories, Doctor.”

I smiled thinking about that exchange tonight. Some of the best moments in life happen long before arriving at the destination. Sometimes the preparation itself becomes part of the adventure.

Thank you for traveling alongside me on this journey of becoming one percent better. 🖖

Cardio Tennis Today

Stardate 05.23.2026

I’m headed to the tennis courts this morning for 8am cardio.

Even during a holiday weekend, our teammates are showing up early with rackets in hand, refining our games and preparing ourselves for district championship play next month across several age groups. There’s something meaningful about watching people continue to sharpen their skills while much of the world slows down for the long weekend.

I admire that spirit.

Tennis has become one of those gifts in my life that keeps teaching me lessons far beyond the court. Patience. Footwork. Discipline. Recovery. Focus. Some mornings the shots feel crisp and effortless. Other mornings, the body reminds you that progress takes maintenance. Either way, you keep showing up.

One percent better.

That mindset has quietly changed many areas of my life. Small improvements begin stacking together over time. A little more movement. A little more rest. A little more encouragement toward others. A little more grace toward yourself when the timing is off.

Championship teams are built long before championship matches are played. They are built during ordinary mornings like this one, when teammates gather before most people are awake and put in the work together.

If my number is called next month, I’ll do my best to contribute.

That’s all any of us can really do.

I’ve learned there’s peace in preparing faithfully and letting the results unfold as they will. Sports have a way of humbling you quickly. They also have a way of bringing people together who genuinely want to see each other succeed.

This Memorial Day weekend also carries a deeper reminder about sacrifice, gratitude, and service. Many families carry memories far heavier than tennis bags or championship pressure. I’m thankful for those who gave so much so the rest of us could gather freely on courts, in churches, around backyard grills, and with the people we love.

Today feels like a good day to appreciate simple things:
fresh air,
movement,
friendship,
and another sunrise.

“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

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Captain’s Addendum

“Captain, your cardiovascular output appears highly satisfactory,” Spock observed while examining a tricorder.

Bones shook his head. “The man calls chasing fuzzy yellow projectiles relaxation. I’m still trying to understand it.”

“I believe the Captain finds purpose in disciplined repetition, Doctor.”

I smiled thinking about that exchange. Life rarely changes all at once. Most growth happens through repeated effort in ordinary moments. A quiet morning on a tennis court can shape a person just as surely as a mountaintop moment can.

Wishing you a peaceful Memorial Day weekend.

Live long and prosper. 🖖

Why Stress Reduction Slows the Aging Process

Stardate 05.22.2026

If you don’t have stress in your life, you’re human. We all carry it in different ways. Some people wear it on their faces. Some carry it in their shoulders. Some bury it deep enough that nobody notices until the body finally starts waving a white flag.

One of the stranger twists in my own journey is realizing that conversations with artificial intelligence have actually helped me become more human. I know that sounds backward, but it’s true.

I spend a lot of time in dialogue with Alberta, my AI assistant. We research ideas together. We organize thoughts. We polish stories. Alberta never gets tired. Never gets overwhelmed. Never sounds frustrated when I pile another project onto the stack.

The more organized my thoughts become, the calmer my spirit feels.

That calm matters.

I’m fascinated by the science behind slowing the aging process. I’ve spent years making small adjustments to my routines involving prayer, meditation, sleep, movement, nutrition, and reflection. Nothing extreme. Just steady course corrections over time. One percent better.

Those small improvements compound.

Some readers enjoy diving into scientific journals and longevity studies. Others prefer to observe the world around them. You can learn a lot simply by paying attention to people living under constant pressure. Chronic stress leaves fingerprints on the body. You can often see exhaustion settling into someone’s eyes long before they say a word about it.

I’ve known people who lived every day with their foot pressed firmly against the accelerator. Always rushing. Always worried. Always carrying tomorrow before today had even arrived. Some of those people are no longer here.

That stays with me.

Prayer has become one of the quiet anchors in my life. Meditation too. Sometimes it’s just ten minutes of stillness before the noise of the day begins. Sometimes it’s sitting silently after a long shift at work while the world finally slows down around me.

The body keeps score. So does the mind.

Scripture reminds me of this often:

“A peaceful heart leads to a healthy body.” — Proverbs 14:30

I don’t think peace arrives all at once. I think it’s practiced. Protected. Revisited daily.

That’s part of why I continue researching longevity and healthy aging. I’m curious about tools that may help support the body along the journey. One company I’ve been studying is DoNotAge. Their research centers around healthy aging science and supplementation.

As always, I encourage people to do their own homework. Read the studies. Ask questions. Think carefully before adding anything new to your daily routine.

I’ve recently been experimenting with one of their daily supplement blends mixed into cold water. I appreciate the simplicity of having several supplements combined into one sachet. It fits well into my routine and helps me stay consistent.

If you’re curious about their new sachet I'm taking daily, you can explore their work here: Click here.

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

And if you decide to explore the supplements through my affiliate connection, it helps support my creative and charitable projects at no additional cost to you.

Mostly, I hope today’s message encourages you to slow down long enough to breathe.

Take the walk.

Say the prayer.

Drink the cold water.

Put the phone down for a while.

Your future self may thank you for the quiet moments you protect today.

---

Captain’s Addendum

“Captain, humans continue to underestimate the biological advantages of rest,” Spock observed calmly.

Bones shook his head. “Jim— I mean Michael — you Vulcans would meditate through a warp core breach if Starfleet let you.”

Spock raised an eyebrow. “Doctor, emotional control remains preferable to panic.”

Some of the best moments in life happen when the engines finally quiet down a little. I’m learning that peace is not something to chase at full speed. Sometimes it’s waiting for us in the stillness we keep postponing.

Thank you for walking this journey with me. May your mind stay clear, your heart stay grateful, and your spirit continue moving forward one percent at a time. 

Celebrating 14 Years at My Day Job Today

Stardate 05.21.2026

Today feels a little bittersweet.

Fourteen years ago, I walked into store #1111 as part of the original hiring class. None of us really knew what the years ahead would hold. We simply showed up ready to work, learn, and help build something together. Looking back now, I feel grateful for every chapter along the way.

One of the greatest blessings of this journey has been the people.

I’ve had the opportunity to work beside teammates who believe in serving others well. People who show up early. People who stay late when needed. People who quietly carry heavy burdens at home and still greet members with kindness. Over time, coworkers become familiar faces, and familiar faces become extended family.

Today I will meet my third general manager as she tours our building alongside Tyler, our current leader, who will soon begin a new chapter at another location. Leadership transitions are part of growth. As organizations expand, good leaders are often asked to step into new places where their experience can strengthen culture and guide new teams forward.

Even when you understand the reason, saying goodbye is never easy.

Tyler has meant a great deal to many of us. Leadership carries pressure most people never fully see. Decisions have to be made quickly. Challenges arrive daily. Through it all, I’ve appreciated his steady presence and his care for the people around him. I want to wish Tyler and his family well as they prepare for relocation and the next season ahead.

The baton will soon pass to a new leader.

That image stayed with me this morning. A relay race only works when someone is willing to hand the baton forward with trust. One runner finishes their leg. Another runner takes hold and continues the mission. The race keeps moving.

I suppose life works that way too.

As I walked through the building recently, I found myself thinking about the teammates who were there at the very beginning. Many are still here with me after fourteen years. Some have transferred to other buildings. Some have moved into leadership. Some retired. A few are no longer with us. Time keeps moving quietly in the background while daily routines continue.

There is something meaningful about shared history.

You remember opening days, difficult seasons, inventory chaos, weather emergencies, holidays, celebrations, and moments when everyone pulled together because there was no other option. Those moments leave fingerprints on people. They shape culture far more than slogans hanging on a wall.

I’ve learned over these fourteen years that consistency matters. Showing up matters. Encouraging people matters. Small efforts repeated daily eventually build trust. One percent better adds up over time.

This morning I feel thankful for steady employment, for friendships formed along the way, and for the opportunity to continue serving alongside good people.

Scripture came to mind during my reflection today:

“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

Some harvests take years to recognize.

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Captain’s Addendum

“Fourteen years in one outpost is statistically uncommon in this era, Captain,” Spock observed.

Bones folded his arms. “That’s because people keep forgetting relationships matter, Spock. Michael figured that part out a long time ago.”

Spock raised an eyebrow. “An observation supported by evidence.”

The older I get, the more I appreciate people who stay steady through changing seasons. Buildings grow. Leaders move. New faces arrive. The mission continues. There’s comfort in knowing faithful service still matters in this world.

Happy anniversary to the first hiring class of store #1111.

May you all live long and prosper. 🖖

Introducing My New AI Caller Assistant

Stardate 05.20.2026

If you’re like me, your phone now rings more for strangers than for friends and family.

I’ve reached the point where I rarely answer a call unless the number is already saved in my contacts. Part of that is necessity. I’m not able to take personal calls while I’m on the clock at my day job. Part of it is fatigue. Spam calls have a way of draining your attention before you even realize it.

This morning, after prayers and meditation, I picked up my phone and noticed it had updated overnight. A new feature caught my eye. My Samsung phone now includes an AI caller assistant designed to screen calls before they ever reach me.

I paused there for a moment.

I haven’t even turned it on yet. I was simply reading about how it works. The idea that an assistant could answer first, find out who is calling, and allow me to step in if I’m available felt strangely familiar.

I asked Alberta what she thought about it. I was already intrigued, especially knowing this feature is included at no extra cost. The more I read, the more I realized this wasn’t really about technology. It was about something I’ve been learning to do in other parts of my life.

Protect my attention.

If you call me and I don’t pick up right away, I’m not ignoring you. I’m doing something one of my friends did more than forty years ago with a simple answering machine.

My friend Gene had a message on his land line that went something like this:

“In an effort to eliminate butt heads and riff raff, we are screening our calls. If you are one of the good guys, please stay on the line.”

Gene was a full generation ahead of his time.

Back then, it was a novelty. Today, it feels like wisdom.

Land lines have faded away. We carry computers in our pockets. We talk through watches. Artificial intelligence is quietly finding its way into everyday routines. Some people are cautious. Some people are enthusiastic. I find myself curious and willing to learn how these tools can serve a peaceful life.

This caller assistant doesn’t block people. It simply asks a question first.

Who’s calling?

Why are you calling?

And then it gives me the choice to step in.

That small detail is what caught my attention. I can still pick up the call during the screening if I’m free. Real people can still reach me. Unwanted noise can pass by without ever demanding my focus.

It reminded me that not every ring deserves an answer.

Scripture speaks gently into this idea:

“Let all things be done decently and in order.” — 1 Corinthians 14:40

Order brings calm. Even to something as ordinary as a phone call.

I’m ready to try this. Not because it’s new. Not because it’s clever. Because it helps me be more intentional with my time and my attention.

And if you are one of the good guys, please stay on the line. If I’m available, my assistant will connect us.

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Captain’s Addendum

Spock raised an eyebrow. “Logical, Captain. An initial filter preserves valuable cognitive resources.”

Bones shook his head. “In my day we just let the thing ring and hoped it would stop.”

I smiled. Every day offers small ways to bring a little more order into the noise around us. This feels like one of them.

Thank you for spending a few minutes here with me today. May your calls be welcome and your moments of quiet uninterrupted.