When Long Work Starts to Move

 

Stardate 06.09.2026

There are seasons when progress doesn’t look like progress.

You do the work. You stay consistent. You refine something over time without knowing when or if it will fully take shape.

Most days, it feels like maintenance.

Then there are rare moments when things begin to shift.

Not loudly. Not all at once. Just enough to notice the direction has changed.

I’ve been in one of those stretches recently.

Something I’ve carried for a long time has moved from early development into a stage where other people are engaging with it in a more serious way. Questions are no longer about whether it has value. They are about how it could function, how it might be taught, how it could be carried by others.

That kind of shift changes how you stand in your own work.

You stop thinking only about effort and start paying attention to stewardship.

At the same time, I’ve been involved in upcoming transitions inside my day-to-day work that will take shape over the next couple of months. New teams, new environments, new opportunities to support people as they begin something fresh.

Nothing about it feels finished. If anything, it feels like the early stages of something becoming visible.

That’s the part I didn’t always understand when I was younger.

A lot of meaningful things don’t announce themselves when they begin to form. They just quietly gather weight until one day you realize they’re no longer just ideas or plans.

They’re in motion.

There’s a quiet discipline in staying steady during that phase. Not rushing to define outcomes. Not trying to narrate the ending before it arrives.

Just continuing to show up.

Scripture has been a steady anchor in seasons like this:

“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

The timing of things is rarely visible in real time. You only recognize it in hindsight, when the shape of the path becomes clearer than it was while you were walking it.

For now, the work remains the work.

And that’s enough.

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

Captain’s Addendum

Spock: “There is a measurable change in trajectory, Captain.”

Bones: “I don’t need a scanner to tell me something’s happening.”

Spock: “Observation alone is sufficient.”

Bones: “Well I’ll be… about time something good started moving.”

What matters most in these moments is not interpretation, but steadiness. The ability to continue without forcing clarity before it’s ready.

Mission Log closed.

A quiet sense of gratitude remains—not for outcomes, but for the chance to stay faithful in the process of becoming.

🖖 Captain’s Note
“Our calling is not to write perfect words, but to reveal perfect grace through imperfect moments — one percent better, one day at a time.”

Scoreboard Reflects Something Special

Stardate 06.08.2026

Yesterday I got a front row seat to something special.

My tennis captain offered to drive me to our state championship match in Des Moines. The men representing both teams have been playing this game for most of their lives. These were the two best teams in Iowa in the Men's 55+ division, and the level of competition reflected it.

I settled into my seat near a large screen showing the Men's Final at the French Open. Before long, I realized I was witnessing two championship battles unfolding at the same time.

Both matches went the distance.

The French Open featured a player who had spent years chasing a Grand Slam title. Across the courts in Des Moines, our team was pursuing another opportunity to represent Iowa at sectionals next month. Every point seemed to matter. Every game carried weight.

Congratulations to Alexander Zverev on capturing his first Grand Slam title. Congratulations as well to my teammates for prevailing 2-1 in our state championship match.

The score alone does not tell the whole story.

One of our courts fought through a super tiebreaker that ended 12-10. The final team match became a nail-biter, with players refusing to give an inch. The energy on the sidelines grew with every point. By the end, everyone knew they had witnessed something memorable.

On the drive home, I chatted with our captain, Jim Sichterman. We reflected on the last ten years of tennis together. His teams have made more than twenty postseason appearances during that time. Many of those seasons came down to a point here, a game there, or a tiebreak that could have gone either way.

Those conversations reminded me that scoreboards reveal something important, but they do not tell the entire story.

Championships begin long before championship day.

They begin when players show up for practice on cold mornings and hot afternoons. They begin when teammates commit to improving their games. They begin when a captain sends videos to a teaching professional and studies the feedback. They begin during drills when nobody is watching and nobody is keeping score.

The scoreboard simply reveals what has been built over 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." — Galatians6:9

As I look back on yesterday, I feel grateful to still be competing one month before my sixty-sixth birthday. I am the second-oldest member of our team, and I enjoy every opportunity to share the court with these warriors. Each of us has a role to play.

Yesterday, my role was simple.

Cheer for my teammates.

It was a joy to watch them compete and an even greater joy to celebrate with them afterward.

The season is far from over. Our captain still has teams competing in the Men's 18+ and Men's 40+ divisions. Another state championship opportunity awaits later this month. Practice resumes in two days. There is still work to do.

As for me, I'll continue my food experiments, my daily habits, and my pursuit of better health. My goal is simple: stay on the courts, support my teammates, and keep enjoying the gift of the game for as long as I can.

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

Captain's Addendum

Bones: "Captain, after all these years, I've concluded that tennis players are a stubborn species."

Spock: "An observation supported by substantial evidence, Doctor. Repeated practice despite discomfort appears to be a defining characteristic."

Bones: "And yet they keep coming back for more."

Michael: Yesterday reminded me that the most meaningful victories are rarely created in a single afternoon. The scoreboard reflects the effort, commitment, and fellowship that have been building for months and years. I was grateful to have a front row seat to witness it.

Thank you for traveling alongside me on this journey.

May you live long and prosper. 🖖

League Championships Today

Stardate 06.07.2026

I'm hitching a ride to the league championships today when my team captain passes through my hometown on the way to Des Moines. The stakes are simple: win today's match and the team advances to sectionals later this summer.

I'll have a front-row seat for the action, and I'm grateful for the opportunity. My boss at my day job granted me a day off so I could be part of something meaningful. Those opportunities don't always come around, and I don't take them for granted.

This weekend has already been filled with moments worth remembering.

A special thank-you goes to my first cousin, Mark Mulligan, for giving me a front-row seat at his concert in Cedar Rapids. Several of my Midwest cousins made the drive from Kansas City to join the fun. Watching family gather from different places always reminds me how valuable those connections are.

One of my favorite moments came when Mark performed a song he wrote about my favorite football team. For more than twenty years, that team provided countless memories before our family moved away. As the music played, I found myself thinking about old friends, familiar places, and seasons of life that helped shape who I am today.

Family has a way of bringing those memories back to the surface. A song, a conversation, or a shared laugh can transport us across decades in an instant.

Life moves quickly. Schedules fill up. Responsibilities compete for our attention. Then a weekend arrives that reminds us how much joy can be found in simply showing up and sharing time together.

Today's championship match is another one of those moments. There will be competition, excitement, and plenty of anticipation. There will also be gratitude for the people who make experiences like this possible.

As I head toward Des Moines, I'm carrying more than a tennis bag. I'm carrying appreciation for family, friends, teammates, and coworkers who continue to make the journey richer.

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

Some days feel ordinary when they begin. Then they unfold into memories we'll carry for years.

Join me here:

https://substack.com/@michaelmulliganlivelong

Captain's Addendum

Bones: "Captain, you've packed an awful lot of living into one weekend."

Spock: "An efficient use of time, Doctor. Family gatherings and championship competition both contribute positively to morale."

Bones: "You always find a way to make fun sound scientific."

Michael: This weekend reminded me that some of life's richest moments happen when we accept the invitation to be present. A concert, a road trip, a championship match, and time with family may seem like separate events. Together, they become part of a story worth remembering.

May your week contain a few moments that deserve a front-row seat.

Live long and prosper. 🖖

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.