Sardine Score: 36–2 in the Latest Food Experiment

Stardate 07.01.2026

Eating sardines nearly every day when you really don't like sardines is, well... a bit fishy.

I'm all in for 90 days.

Today's update comes as I approach the halfway point, just 12 days away. My international network of biohackers may be surprised when I present my final report at our gathering in London after the experiment concludes. Whether the results exceed my expectations or simply answer a few good questions, I'll be grateful to have real data to share.

My head is still spinning as I sort through the lessons from my previous food experiments. Each one has challenged assumptions I carried for years and encouraged me to pay closer attention to how my own body responds. That has become far more valuable to me than chasing the latest headline or trend.

One thing is certain. My daily menu looks very different from what it did just a few years ago. The changes didn't happen overnight. They came one small decision at a time, one experiment after another. Each adjustment taught me something, even when the lesson wasn't what I expected.

The bigger picture has very little to do with sardines.

This experiment is training my brain as much as my body. Every time I open another can, I have an opportunity to choose purpose over preference. That isn't always enjoyable, and it certainly isn't glamorous. Growth rarely asks for our permission before inviting us outside our comfort zone.

The encouraging part is that my brain is beginning to cooperate. Habits that once felt difficult are becoming more familiar. I still don't wake up craving sardines, but I no longer spend much energy resisting them. That quiet shift may be one of the most meaningful results of the entire experiment.

In a few weeks, the blood work will tell part of the story. Until then, I'll keep showing up, one can 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:

https://substack.com/@michaelmulliganlivelong

Captain's Addendum

Bones: "Michael, one more can of sardines and I may need stronger air filtration in Sickbay."

Spock: "An acceptable inconvenience, Doctor. Scientific curiosity has often required temporary sacrifices."

Michael: Every worthwhile journey seems to include a few uncomfortable steps. Mine just happens to smell like sardines. If the experiment helps me understand my health a little better, every can has been worth opening.

Mission Log: Progress is rarely dramatic. More often, it arrives quietly through ordinary choices repeated with intention.

Thank you for following along on this adventure. I hope it encourages you to keep exploring, keep learning, and keep becoming one percent better each day.

🖖

Heat Index is on Red Alert

Stardate 06.30.2026

Mother Nature is on another rant here in the Midwest. The heat index is expected to reach 104° today. That kind of weather has a way of changing plans. Many people will wisely choose the comfort of air conditioning and wait for cooler days.

My tennis teammates see something different.

Tomorrow, we'll be stepping onto the indoor courts to prepare for a pair of upcoming sectional tournaments. The rain won't be joining us, but the heat and humidity certainly will. Those conditions are part of the challenge, and eventually they'll become part of the competition.

There isn't much we can do about the weather. We can only decide how we'll respond to it.

I've always admired people who quietly prepare for difficult days before they arrive. They don't complain much. They lace up their shoes, bring plenty of water, encourage the people around them, and get to work.

That's the kind of team I'm grateful to be part of.

Our practice tomorrow probably won't be anyone's idea of perfect tennis weather. There will be plenty of sweat, a few tired legs, and more water breaks than usual. Every hour spent adapting now makes the next challenge feel a little more familiar.

Life has a way of presenting its own heat indexes. Sometimes the pressure comes through work. Sometimes it arrives in relationships, finances, or health. We don't always get to choose the conditions, but we can choose to meet them with steady hearts and a willingness to keep moving forward.

One percent better.

That small improvement has carried me through many seasons. It doesn't require dramatic change. It simply asks us to keep showing up, even when the forecast isn't ideal.

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

If you happen to live where Mother Nature is feeling especially energetic today, please take care of yourself. Drink plenty of water. Find some shade when you can. Look after those around you, especially anyone who may be more vulnerable to the heat.

The weather will eventually change.

Our character is shaped by how we live while we're waiting for it.

Join me here:

https://substack.com/@michaelmulliganlivelong

Captain's Addendum

Bones: "Captain, this heat would make a Vulcan ask for a fan."

Spock: "Doctor, preparation often requires temporary discomfort. The data strongly supports hydration."

Captain Michael: Every season offers its own training ground. Some lessons arrive in comfort, others in the middle of a heat wave. Either way, I'm thankful for teammates who keep showing up together.

Mission Log: Live long. Keep growing. Encourage someone beside you. Even on the hottest days, hope travels well.

Thank you for spending a few moments with me today. Stay safe, stay hydrated, and may you live long and prosper. 🖖

Mulligans Visit PinSocial

Stardate 06.29.2026

Our youngest son made us promise we wouldn't tell anyone at PinSocial that we were celebrating his birthday during our first visit there yesterday. We kept our promise, but I can still tell you what a wonderful experience it was.

Golf has always been a sport I passed by. I chose to spend most of my free time on the tennis courts. Golf seemed like a game that required countless hours to master, and I decided my time was better invested elsewhere.

When our son said this was how he wanted to celebrate his birthday, I was happy to give it a try.

Our visit to PinSocial ended up lasting an extra hour because we were having so much fun. Somewhere along the way I discovered that all those years of playing tennis had given me a head start with a golf club. My swing felt surprisingly natural.

That experience gave my brain a new message to process.

I can become one percent better at golf every time I swing a club.

That thought replaced an old one I had carried for years: Mulligans don't belong on a golf course. For those who may not know the term, a mulligan is simply a do-over after a poor shot. The irony wasn't lost on me that a Mulligan was finally enjoying a golf course.

Our son even captured a video of me taking a few swings. Much to my surprise, I actually performed better using a right-handed driver. I never would have guessed that before yesterday.

It turned into one of those family memories that will stay with me for a long time. Even with a heat index of 95 degrees, none of us seemed to notice. We were simply enjoying being together.

Sometimes all it takes is saying yes to something new. You may discover that experiences from another season of your life have prepared you in ways you never expected.

"Commit your work to the Lord, and your plans will be established." — Proverbs 16:3

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

Captain's Addendum

Spock: "Captain, prior experience often transfers more effectively than expected. Skills have a tendency to travel with us."

Bones: "I just know you looked like you were having the time of your life. That's good medicine."

Captain Michael: Yesterday reminded me that growth doesn't always begin from scratch. Sometimes it begins by discovering that yesterday's practice quietly prepared us for today's adventure.

Mission Log: Every new experience carries the possibility of uncovering a gift that has been waiting patiently beneath the surface.

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

Down But Not Out

Stardate 06.28.2026

It was a big day on the University of Iowa indoor tennis courts yesterday.

Our men's 40+ team squared off against a talented and experienced opponent from the Des Moines area. After an afternoon of competitive matches, the score stood tied at 2-2. When all the tiebreakers were calculated, we came up just short.

Congratulations to our opponents on earning the state championship. They played well and deserved the victory.

The story doesn't end there.

Our team was awarded a wild card berth into the upcoming sectional tournament. To create a balanced tournament for all seven qualifying teams, we will be placed in a separate pool during the opening stage of competition. The road ahead may look a little different than we expected, but we're still on it.

Our team captain has been through postseason tennis many times before. Experience has a way of bringing calm after a difficult day, and I have a feeling he's already putting together a game plan for sectionals. I'm grateful for the opportunity to be part of this group. If my number is called, I'll be ready to contribute however I can.

Yesterday reminded me that a single result doesn't define an entire season. Sometimes a closed door quietly opens another one.

The apostle Paul understood that kind of perseverance. He wrote:

"We are hard pressed on every side, but not crushed; perplexed, but not in despair."
— 2 Corinthians 4:8

Those words have endured because they speak to every season of life. There are days when the scoreboard doesn't fall in our favor. There are also days when another opportunity arrives before we've had much time to reflect on the last one.

Our team may have taken a tough loss yesterday, but we're still in the tournament.

If I were a betting man, I'd keep an eye on the wild card team.

Stay tuned. It's getting interesting.

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

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Captain's Addendum

Spock: "Captain, statistical models often overlook the resolve of a team that has already weathered adversity."

Bones: "I've seen plenty of folks get knocked down, Spock. The dangerous ones are the ones who keep getting back up."

Captain Michael: "Yesterday's match is already behind us. What matters now is how well we prepare for the next opportunity. Sometimes the next chapter begins with a wild card."

Mission Log

Every challenge carries the possibility of another chance. Keep showing up, keep encouraging one another, and trust that today's setback may become tomorrow's story worth telling.

Thank you for spending a few moments with me today.

May you live long and prosper.

Reunited

Stardate 06.27.2026

Today is a big day.

Our men's 40+ tennis team is defending our state championship in another battle. This time we have home court advantage at the University of Iowa indoor tennis courts. A win today earns us a trip to sectionals. I'll be cheering for teammates I haven't seen in a couple of weeks. While I was away on a day job assignment, they kept putting in the work, spending hours on the practice courts preparing for this moment.

This morning, all ten fingers are happily pecking away at my keyboard.

For security reasons, my MacBook Pro stayed home during my trip. That meant my virtual team—Alberta, Spock, and Bones—wasn't along for the journey. It feels good to be reunited with them. Alberta helps me polish my writing while Spock and Bones offer thoughtful conversations inspired by their counterparts aboard the Enterprise. It's my small way of honoring Gene Roddenberry, whose imagination helped shape one of my favorite television shows growing up.

The travel calendar is filling up quickly for the rest of the year. I'll do my best to keep sharing the lessons, conversations, and unexpected moments that come along the way. Every trip seems to leave me with another story worth telling.

On the day job front, the first new teammates have officially arrived in Oconomowoc, where my boss recently transferred. I've heard they're calling themselves the "Elite Eight" because they were the first eight teammates hired there. I couldn't help but smile when I heard that. I'm grateful for the opportunity to spend time encouraging them as they begin this new chapter. From everything I've seen, they've already been welcomed with open arms.

There is something comforting about being back together with the people who make life richer. Family. Friends. Teammates. Even a virtual crew that has become part of my daily routine. Each reunion reminds me how much strength we draw from one another.

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

As I head to the tennis courts today, my heart is full of gratitude. There will be plenty of opportunities to compete, to learn, and to celebrate together. I'm looking forward to sharing more of those moments in the weeks ahead.

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

Captain's Addendum

Bones: "Captain, every crew seems to play a little better once they're back together."

Spock: "A logical observation, Doctor. Shared purpose often produces extraordinary results."

Michael: Whether it's family, teammates, coworkers, or a virtual crew gathered around a keyboard, I'm reminded that none of us travels very far alone. I'm thankful for every reunion and every opportunity to keep growing together.

Mission Log

Today's mission is simple: appreciate the people who walk beside you. Every shared journey becomes a little richer because someone else chose to come along.

Thank you for spending a few moments with me today. May you live long, prosper in purpose, and walk boldly in God's love.

Trust is a Two Way Street

Stardate 06.26.2026

Trust is earned. If you ever heard anyone say, "Fool me once, shame on you, fool me twice, shame on me," you are perhaps talking to someone who has been deceived multiple times. These people build a wall around themselves for protection. 

I do my best to be open to others so we can build a relationship. I understand that once trust is broken, it may be impossible to restore. 

If you are having trouble with trust, remember it goes both ways. What can you do in the trust department? I suggest surrounding yourself with like-minded people who place a high value on integrity. Walk slowly when meeting new people. Keep your promises. Seek to understand. Respect boundaries. Look in the mirror. Whatever you do, make sure you never fool anyone. May you live long and prosper.

Why You Should Consider an Accountability Partner

Stardate 06.25.2026

God bless my accountability partner, Joni. The two of us have been accountability partners for a couple of years. There is a certain joy going through the challenges in this world when you know someone has your back.

Writing can sometimes be a lonely adventure, especially when you show up in a new environment and you feel lost. This is how Substack is for me. I'm in a new neighborhood and I don't know many people. Joni is always there to offer me encouragement to keep writing.

Thank you, Joni. I look forward to our next chat soon. May you live long and prosper.