My Brain Rebellion Has Been Quashed

Stardate 06.14.2026

If your brain behaves like a wild stallion and you're considering major changes but don't know how to move forward because your mind keeps resisting, this story is for you. It may be especially helpful if you're approaching retirement and trying to establish new habits for the years ahead.

One observation I've made about my own life is that change seems easier when we're younger. Our brains have had less time to settle into routines. As the years pass, our habits become familiar companions. Some are helpful. Others are harder to move aside.

I've started treating my brain the way a parent treats a child.

The parent can often see the desired outcome. The child simply wants what it wants right now.

We've all witnessed the youngster who yells and screams in hopes of getting his way. Parents know there are times when giving in only creates bigger problems later. Learning to delay gratification and adapt to change becomes an important part of growing up.

I think our brains behave in much the same way.

The interesting part is that our brains aren't trying to sabotage us. Much of the resistance comes from a desire to protect us. The brain prefers what is familiar. It likes routines and known outcomes. Change introduces uncertainty.

Sometimes we have to reassure our own minds that the changes we're making are actually good for us.

A couple of days ago, I brought home four more packs of sardines. That's twenty-four additional breakfasts for my ninety-day experiment to improve my Omega-3 intake.

Truthfully, my brain had other ideas.

It wanted chocolates.

Guess who won that battle?

If your money was on the parent, you guessed correctly.

The first can of sardines was the hardest. My brain rebelled. The house smelled terrible. Then another voice entered the conversation.

The female brain in the household chimed in.

My male brain immediately thought this might be a useful ally.

Suddenly, it felt like one of those moments from our parenting years when the kids tried to work one parent against the other in hopes of getting their way. Helen and I had many of those parent-to-parent conversations over the years.

This one made me laugh.

I still have a long way to go with my own brain training. New habits take time. The brain eventually settles down when it realizes that the new routine isn't dangerous and may actually be beneficial.

I think the worst of this particular rebellion is now over.

My brain has accepted that sardines are going to remain on the breakfast menu for a while.

"Do not conform to the pattern of this world, but be transformed by the renewing of your mind." — Romans 12:2

Renewing the mind is often less dramatic than we imagine. Sometimes it looks like choosing one small habit and repeating it long enough for our stubborn brains to stop protesting.

One percent better.

One can of sardines at a time.

Join me here:

https://substack.com/@michaelmulliganlivelong

Captain's Addendum

Bones: "I'm a doctor, not a sardine salesman. That smell could trigger a shipwide evacuation."

Spock: "The data suggests Captain Michael's nutritional experiment may produce favorable outcomes, Doctor."

Bones: "I still reserve the right to open a window."

Captain Michael's Reflection: Our brains don't always welcome change, even when the change is good for us. Sometimes progress begins with a small act of discipline and a willingness to endure a little discomfort. Over time, the rebellion quiets down, and a new habit takes root.

May you live long and prosper. 🖖

When the Training Wheels Come Off

Stardate 06.13.2026

Do you remember the first time you rode a bike without training wheels?

We've all been there.

As I look back on that moment in my own life, I think about who was around me. I remember my cousins running alongside my bike, steadying me as I learned to balance. Then, at some point, they let go. I didn't realize it right away. I was too focused on staying upright and moving forward.

Then I looked back.

I was riding on my own.

Life has a way of repeating itself through different seasons.

I've spent much of my life helping others reach their potential. As a parent, a teammate, a mentor, and a friend, I've often found myself running alongside someone else's bicycle. Sometimes people need encouragement. Sometimes they need instruction. Sometimes they simply need someone who believes they can do something that feels impossible.

Then one day, the training wheels come off.

The person you've been encouraging begins making good decisions without your guidance. The teammate you've been teaching starts helping others. The friend who once needed your support finds their footing and keeps moving forward.

I've discovered this is a gift.

It's the gift of becoming replaceable.

If I've done my job well, I get to be that cousin again—the one standing off to the side, smiling and cheering as someone experiences the freedom of riding on their own.

Many people spend their lives trying to become indispensable. My heart has been drawn in a different direction. I want to teach others so well that they can carry on the mission without me. I want to leave behind confidence, wisdom, and encouragement that continue to ripple outward.

Lately, I've noticed this happening in several areas of my life. Responsibilities are being shared. Others are stepping forward. Projects are continuing without needing my constant attention.

There is joy in watching this unfold.

There is peace in knowing that some of the seeds planted years ago are beginning to bear fruit.

Perhaps one of life's quiet rewards is reaching a season where you can step back and watch someone else discover they can ride on their own.

The Apostle Paul wrote:

"And let us not grow weary of doing good, for in due season we will reap, if we do not give up." — Galatians 6:9

I think part of that harvest is seeing others become who they were always capable of becoming.

The training wheels come off.

They keep moving forward.

And we cheer.

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

Captain's Addendum

Bones: "You know, Spock, humans have a funny habit. They spend years teaching someone how to do something and then get emotional when they're no longer needed."

Spock: "On the contrary, Doctor, it is a highly logical outcome. Effective teaching creates independence."

Bones: "Still feels a little bittersweet."

Spock: "Perhaps. Yet it also appears to be one of Captain Michael's favorite kinds of victories."

As I think about those cousins letting go of my bicycle years ago, I realize they gave me more than balance. They gave me confidence. I hope I've done the same for a few people along the way.

May you live long and prosper. 🖖

Live Long and Prosper Reader Offers Review

Stardate 06.12.2026

One of the greatest gifts an author can receive is a connection with a reader.

Yesterday, I received some thoughtful feedback about my book Live Long and Prosper. The reader shared an observation that made me smile. They felt that each of the three chapters, along with the bonus chapter at the end, could easily stand on its own as a separate book.

I agreed with them.

As I reflected on that comment, I realized it captured my original intention. Each chapter was never meant to be the final destination. They were written as invitations. Small appetizers, if you will, designed to encourage others to pause and consider their own journey of growth and transformation.

That is also the purpose behind this daily blog.

If you have been following these stories for a while, you have probably noticed threads connecting one story to another. You may have even seen links to some of my other writing projects. They all emerge from the same place: a desire to share lessons learned while navigating life one day at a time.

I don't claim to have all the answers. Most days I am simply paying attention, running experiments, making observations, and sharing what I discover along the way.

The older I get, the more convinced I become that we are here to encourage one another.

A kind word can change someone's day. A shared story can help another person feel less alone. A lesson learned through struggle may become a shortcut for someone walking a similar path.

The experiments will continue.

I will keep exploring ways to improve my health, strengthen my faith, deepen relationships, and become a better steward of the time I have been given. Along the way, I will do my best to share what I learn.

Transformation often begins with baby steps. One small decision. One new habit. One act of courage.

Keep learning.

Stretch beyond your comfort zone when the opportunity presents itself.

Allow yourself to be vulnerable enough to grow.

As Scripture reminds us:

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

Join me here:

https://substack.com/@michaelmulliganlivelong

Captain's Addendum

Spock: "Captain, the reader's observation appears logical. Additional volumes could certainly be generated from the existing material."

Bones: "That's because Michael never seems to run out of experiments, Spock."

Spock: "An encouraging prognosis, Doctor."

Every story begins with a single experience. Sometimes a chapter becomes a book. Sometimes a blog becomes a conversation. The most rewarding part is discovering that a lesson from one person's journey can help another person along the way.

May you live long and prosper.

🖖

How to Make Sardines Taste Bearable

Stardate 06.11.2026

I have one more skill to add to Alberta's list of honorable mentions.

It all started yesterday when the regulator on my Weber grill failed. I turned to Alberta for troubleshooting assistance. She walked me through a series of tests, and every one of them pointed to the same conclusion: the regulator was the problem.

That left me with a dilemma.

What was I supposed to do with all the steaks that needed to be eaten?

Alberta immediately shifted from mechanic to chef and laid out a step-by-step process for cooking the steaks on a cast-iron skillet. I told her my side dish was going to be sardines and cottage cheese topped with blueberries. I realize that combination may sound unusual to some people, but I've never been accused of being conventional when it comes to food.

I followed the steak instructions carefully.

The final step was adding grass-fed butter to the steaks. Both sides received a generous coating. After removing the steaks from the skillet, I placed the sardines into the same pan for one minute on each side.

That's where the magic happened.

The secret is in the sauce.

The sardines soaked up all those flavors left behind by the steaks, butter, and skillet. What emerged was something entirely different from the sardines I had been eating previously. It turns out sardines pair surprisingly well with steak. A glass of red wine probably would have fit the occasion too, although that wasn't on the menu. I was heading to the tennis courts a couple of hours later.

A few friends have questioned my decision to eat sardines for 90 days.

One friend told me that simply hearing the word "sardines" makes her want to puke.

I understand the reaction.

At the same time, I suspect that if she had taken a bite of yesterday's sardines, she might have walked away with a different opinion. I know I did.

As I continue this pursuit of higher Omega-3 levels, one thing has become clear. My food choices often raise eyebrows. That's fine with me. I'm chasing a result that remains surprisingly rare in America. Only a small percentage of adults meet the criteria for strong metabolic health.

Experiments have a way of teaching us things we don't expect to learn.

In this case, I may have accidentally discovered a way to make sardines enjoyable.

The blood test at the end of this 90-day experiment will tell the real story. Until then, I'll keep showing up, opening another can, and gathering data one meal 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: "Captain, I'm a doctor, not a sardine salesman."

Spock: "Nevertheless, Doctor, the Captain's experiment appears to be producing measurable results."

Bones: "I'm still not convinced fish belong in a steak pan."

Michael's Reflection:

Life has a funny way of rewarding curiosity. Sometimes a broken grill leads to a better recipe. Sometimes an experiment that sounds strange reveals something useful. Progress often arrives disguised as inconvenience, and yesterday's failed regulator may have delivered an unexpected gift.

May you live long and prosper. 🖖

A Moment I'll Savor Forever

 

Stardate 06.10.2026

Some days arrive with gifts you never see coming.

Yesterday, I had another shipment of coloring books boxed up and ready for delivery to the children's hospital. The boxes were sitting nearby, waiting for their next destination.

Then Nile walked into my day job with his grandparents.

Nile is an ambassador for Children's Miracle Network. Over the years, he has become one of the most recognizable and beloved long-term patients connected to the hospital. He has a heart for helping other children who are facing difficult circumstances, and he willingly steps forward whenever there is an opportunity to encourage someone else.

His visit was brief. He and his grandparents had stopped to grab lunch in the food court before heading to the hospital for another appointment.

The timing could not have been better.

I handed Nile one of the coloring books.

His reaction was immediate.

He was practically jumping for joy.

The smile on his face filled the room. You could feel the excitement. For a few moments, the worries and responsibilities that often accompany hospital visits seemed far away.

Then he asked his grandmother to take a picture of the two of us together while he held the coloring book.

Moments like that are impossible to manufacture. They simply happen, and if you're paying attention, they stay with you.

Before he left, I handed him a box of Where in the World is Wilson? books and asked if he would make a special delivery.

He accepted the assignment with enthusiasm.

Watching him walk away carrying that box was something I won't soon forget.

Nile has spent much of his young life navigating challenges most children never have to face. Yet every time I see him, he seems focused on helping someone else. There is a generosity in that spirit that leaves an impression.

His excitement yesterday reminded me that joy often travels farther than we realize.

A coloring book changed hands.

A photograph captured a moment.

A box of books began another journey.

Small things, perhaps.

Yet they carried a great deal of meaning.

One verse came to mind as I reflected on the day:

"Therefore encourage one another and build each other up, just as in fact you are doing." — 1 Thessalonians 5:11

I think Nile understands that verse better than many adults.

Join me here:

https://substack.com/@michaelmulliganlivelong

🖖 Captain's Addendum

Spock: "Captain, it appears a single coloring book generated a measurable increase in happiness."

Bones: "You don't need a tricorder to see that, Spock. The kid was grinning from ear to ear."

Spock: "An efficient reminder that encouragement often produces results disproportionate to the effort required."

Michael: Yesterday reminded me that some of the most meaningful moments arrive without advance notice. A simple gift found its way into the hands of a young ambassador who spends his time encouraging others. I suspect I'll remember that smile for a very long time.

Thank you for traveling along on this journey with me.

Live long, prosper in purpose, and encourage someone today.

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. 🖖