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.