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.

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.

Touched By An Angel Named Josie

Stardate 05.30.2026

A life-sized cutout of Josie, one of the Kid Captains representing the University of Iowa Stead Family Children's Hospital, has been greeting members at my day job throughout our month-long fundraiser. Yesterday, I had the privilege of meeting the real-life angel herself when she stopped in to shop with her grandmother.

Josie is a four-foot-tall bundle of joy who helps raise awareness for children facing serious health challenges. These remarkable kids serve as honorary Kid Captains during home football games when the Iowa Hawkeyes take the field at Kinnick Stadium. The stadium sits beside the children's hospital, whose towering presence overlooks the football field.

Nothing compares to the pause at the end of the first quarter when more than 70,000 fans turn toward the hospital windows and wave to the patients and their families. It is one of the most moving traditions in sports—a reminder that some of the strongest people in the stadium aren't on the field at all.

During our visit, I pulled out a coloring book and gave it to Josie, suggesting she have it autographed by Kaden Wetjen the next time she sees him. I mentioned that Kaden is a hometown hero in Williamsburg, where I live.

A few moments later, Josie's grandmother pulled out a pen and asked if I would autograph my book, Where in the World is Wilson?, for Josie. I gladly signed it with the words, "Live Long and Prosper"—something all of us wish for every child receiving treatment at our local hospital.

Josie held the book close for a moment. Then she reached out and gave me a hug.

I was touched by an angel.

It is a moment I will cherish for the rest of my life.

This is what writers hope for—not book sales, recognition, or awards, but the opportunity to connect with another human being in a meaningful way.

Thank you, Josie, for representing your friends and fellow patients with such grace and courage. You remind all of us what strength, hope, and joy look like.

May you and every child at the hospital live long and prosper. ❤️

Final Weekend of CMN at Day Job

Stardate 05.29.2026

Jesus teaches that whatever you do for the least of His flock, you do for Him. I do my best to honor that calling in my everyday life. That’s one of the many reasons why Children’s Miracle Network holds such a special place in my heart.

Every May, our team goes all out to support the patients and families at our local children’s hospital. Now we’ve reached our final weekend of fundraising, and everyone is making one last push to help these children receive the care they need.

I was grateful to receive approval to sell my coloring books in our break room alongside a silent auction where teammates generously donated items to support the cause. Watching people come together like this reminds me there is still so much goodness in the world.

If you would like to help support the mission, you can visit Amazon or click “Order Your Books” on my blog.

Thank you to everyone who continues to encourage this journey and help make a difference in the lives of children and their families.

May you live long and prosper.

Clean Up on Aisle 6

Stardate 05.28.2026

Today’s story is about sleep awareness. That may sound like an oxymoron because most of us have no clue what’s happening while we’re asleep. Yet what happens during the middle of the night directly impacts how we function during the day.

For me, everything changed once I started measuring my sleep scores. Last night my REM sleep reached one hour and forty-two minutes. REM sleep helps relieve mental fatigue, improve memory, stabilize emotions, and support overall mental health. It’s one of the most important parts of sleep efficiency.

During the day, life can get messy. The real cleanup inside your brain takes place while you’re sleeping. That’s why I’m striving for consistency when it comes to bedtime. This is especially important to me because I no longer rely on an alarm clock to wake up. The risk of oversleeping is almost zero because my bedtime usually falls between 8 and 9 PM.

Most of the cleanup happens just before sunrise. My body already senses when it’s time to wake up because I do my best to get outside shortly after sunrise and spend five to ten minutes looking toward the morning light. This helps set my circadian rhythm and prepares my body for the day ahead.

If you’re working on improving your sleep efficiency, I believe the best place to begin is with a consistent bedtime schedule. Use your smartwatch to measure your sleep cycles. Slow down during the hour before bed. Complete your daily to-do list before your head hits the pillow. Then use your first hour of the day to focus on your top priorities.

For me, that priority is writing these daily reflections.

Don’t try to fix everything all at once. One small cleanup in one area of your brain today is enough. Save another area for another day and sleep on it. You may discover that your brain can keep working for you while you rest.

May you live long and prosper.