Joining the Van Building Community Before Buying the Van

Stardate 04.30.2026

For years, I’ve been on the outside looking in.

The dream has been there a long time. The seed was planted back in Kindergarten when my dad pulled the seats out of our family Volkswagen Van and replaced them with a simple bed for camping trips. I didn’t know it then, but something about that transformation stuck with me. A vehicle became a place to rest. A mode of transportation became a small home.

Now, decades later, I’m preparing to build a vacation home on wheels of my own.

There’s just one detail that makes this a little unusual.

I don’t own the van yet.

And that’s no longer stopping me.

I’ve started building the van in modules, beginning with the kitchen. I bought a faucet months ago when it was on sale at my day job. At the time, it felt like a small, practical purchase. Now I see it was the first physical step toward something much larger.

I’ve slowly gathered most of the tools I’ll need. I’m learning how to work with extruded aluminum for the first time. And I have a virtual assistant helping me think through the design so I can avoid mistakes before they happen.

What I realized this week is something that changed the way I see the entire project:

I don’t need the van to begin.

I need the courage to start.

Modules first. Van purchase second. Installation last.

That shift has opened the door for me to do something I’ve wanted to do for years but didn’t feel “qualified” to do yet—join the van building community.

For a long time, I felt like I had to wait until I owned a van before I could really belong in those conversations. Now I see that’s not true. I’m building the skills, learning the process, and taking real steps forward. That’s enough to step into the room.

So I’m going to start doing a little cyber mingling with others who are already living this life. Reading. Learning. Asking questions. Sharing what I’m trying.

If you’re a dreamer like me and feel like you don’t have the skills yet to start something big, you may want to follow along.

I’m not an expert builder. I’m learning as I go. I expect to make mistakes. I expect to redo things. I expect to grow.

And honestly, that’s part of what makes this exciting.

Because this isn’t just about building a van anymore.

It’s about discovering that you don’t have to wait until you feel ready to begin moving toward something you care about.

Sometimes, readiness shows up after you start.

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

I don’t know exactly how this will unfold yet, but I know this: I’m not stopping until the build is complete.

And if these stories inspire even one person to begin taking small steps toward a dream they’ve been postponing, that will feel like a win to me.

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

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🖖 Captain’s Addendum

Spock: “Captain, it appears you are constructing a vessel before acquiring the vessel.”
Bones: “I’ve seen stranger things, Spock. At least this one comes with a kitchen sink.”

Sometimes the first step toward a dream is not ownership, but participation. I’m learning that belonging begins the moment you start acting like the person you hope to become.

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Grateful to be learning this one module at a time.

May you live long and prosper.

How Legacy Sneaks Up on a Person

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Stardate 04.29.2026

I’m in the process of building my first module for Lucy.

It became real yesterday when my AI assistant, Alberta, asked me to decide which module should come first. After thinking it through, I chose the kitchen.

The decision wasn’t complicated. I already bought the kitchen faucet months ago at my day job when it was on sale. That small purchase became the starting point for something much larger than I realized at the time.

The kitchen module will be simple—at least that’s the intention. I’m using extruded aluminum as the framework, and I’m learning as I go. If you’ve been following along, this is the first moment where the story shifts from planning to construction. Not theory. Not vision boards. Actual building.

And that matters to me, because this project represents a significant part of what I hope life will look like when I retire in a little over four years.

I’ve been rehearsing this van build for years without fully calling it that. Saving. Learning. Watching. Trying small projects. Figuring out what works and what doesn’t. Slowly collecting both tools and confidence at the same time.

If you’ve read my stories for any length of time, you probably see a pattern in me. I don’t get everything right the first time. I fail, adjust, try again, and keep moving forward until something finally clicks.

And I need to be honest about something:

I’m going to fail often in this project.

But I’ve come to understand that failure is not the interruption of progress—it is part of it. Especially when you’re building something you’ve never built before.

Earlier this week, something clicked into place for me. The idea wasn’t dramatic. It was simple.

Modules.

Small parts of Lucy built before Lucy exists.

That one shift changed everything. Instead of waiting for the van to be complete before the real work begins, I’m now building the pieces ahead of time. That means when Lucy is finally purchased, the assembly process will already be well underway.

It also solves a practical problem I’ve been thinking through—where to store everything as each module is completed. I’ve realized they will need to be kept in an outside storage location so my workspace can stay functional and uncluttered as the build progresses.

That small detail actually makes the entire process feel more realistic.

This is where something deeper started to surface for me.

Legacy sneaks up on a person when they dream big, put an action plan together, and begin living the plan one step at a time.

As I was working through this, my AI assistant pointed out something I hadn’t fully put into words yet: I’m not just building modules for a van. I’m learning a repeatable process for modular van interiors.

That shifted my thinking again.

Because suddenly this isn’t just about Lucy anymore.

It’s about whether this process could help someone else someday—someone who has a dream but doesn’t yet see a clear way to build it. Someone who needs to see that big ideas don’t have to start big. They can start in pieces.

That thought feels important in a way I’m still learning to understand.

Thank you for being part of this journey as it unfolds in real time. I can feel my confidence growing as I step into this build, one module at a time.

It’s exciting to share this part of life with you.

May you live long and prosper.

How to Prepare for Unexpected Detours in Your Life

Stardate 04.28.2026

I’m learning something new about detours when it comes to my goals.

Roadblocks are common. They are rarely invited. And yet, when handled properly, they often lead us to lessons we would have completely missed without the obstacle.

As I reflect on my life, I can see clearly how detours shaped outcomes in ways I never could have planned. Had my path been smooth and uninterrupted—without setbacks, mistakes, and wrong turns—I would be a very different person today. I would not be equipped to handle challenges the way I can now.

What once felt like frustration, I now recognize as preparation.

What once felt like delay, I now understand as development.

The way I view detours has changed because I can see how they have benefited me. I don’t dread them like I used to. In fact, I’ve begun to quietly welcome them, because experience has taught me something important:

A detour often means a new opportunity is waiting just ahead.

Think back to a time in your life when you encountered an unexpected obstacle. How did you respond? Did you search for the lesson? Did that moment shape your future in ways you didn’t realize at the time?

Is it possible that something bigger than you was at work? That perhaps you were being gently redirected because the road you were on wasn’t the one meant for you?

When you begin to see detours as part of a divine redirection rather than an unfortunate interruption, everything changes. Gratitude starts to replace frustration. Curiosity replaces disappointment. Patience replaces panic.

You begin to trust that you are being guided, even when the map no longer makes sense.

This shift in perspective has been a game changer for me.

I still don’t enjoy the surprise of a roadblock. But I no longer fear what it might mean. I know now that detours don’t remove us from our purpose—they often move us closer to it.

“The heart of man plans his way, but the Lord establishes his steps.” — Proverbs 16:9

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

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Captain’s Addendum

Spock: “Captain, detours are often the result of incomplete information.”
Bones: “Or life reminding you that you’re not as in control as you thought you were.”

Both are right.

I’ve learned that detours are not evidence of failure. They are evidence that I’m still moving, still learning, still being guided. And sometimes the road I didn’t plan to take ends up being the one I’m most grateful for.

Mission Log complete.

Thank you for walking this road with me today. May your detours lead you exactly where you’re meant to be.

Building Lucy Before She Exists

Stardate 04.27.2026

Some dreams fade before they ever have a chance to become real.
Some are delayed by circumstances outside the dreamer’s control.
And some dreams simply require time, patience, money, and perseverance.

I find myself in that last category.

Last night, I showed my family a vision board I created back in 2024 for a dream I called a “vacation home on wheels.” At the time, it felt ambitious—maybe even unrealistic for a man with limited construction skills. But I had a quiet belief that if I watched enough videos, practiced on smaller projects, and kept the dream alive long enough, eventually I would find myself ready.

Over the past two years, I’ve documented every step toward that dream. Every tool I purchased has a small label on it with the date and the price. Not because I needed the reminder, but because I wanted to see the progression. I wanted proof that slow and steady movement still counts.

Yesterday, something small but meaningful happened.

I used a rebate check from a basement shelf project to purchase the final two tools on that original list: a miter saw and a table saw. Both on sale. Both paid for with money that came from finishing something I started months ago.

That felt significant.

And now I’m doing something I’ve never seen another person do before.

I’m consulting with artificial intelligence as I plan this build.

With Alberta in the co-captain’s chair, helping me think through modules, measurements, and build order, I’m realizing something: Lucy—the van I haven’t even purchased yet—is already under construction.

Because instead of waiting for the perfect moment to buy the van, I’ve started building the pieces that will one day go inside it. Electrical systems. Framing plans. Cabinet modules. Parts of the “guts” that don’t require a driveway yet—only a workbench and a willingness to begin.

Like many things in my life, this dream has taken longer than I originally planned. Sticking to my Dave Ramsey principles, I’m paying cash for everything, including the van when the time comes. That choice has required patience. It has also required trust that slow progress is still progress.

So I made a decision.

I’m not waiting anymore.

I’m building Lucy before she exists.

When the day comes to purchase the van, I won’t be starting from scratch. I’ll be installing pieces of a dream that has already been carefully assembled, one part at a time.

“The plans of the diligent lead surely to abundance.” — Proverbs 21:5

If you’re a dreamer like me, this is a story you may want to follow. Not because of the tools or the van, but because of what happens when you refuse to let a dream sit quietly on a shelf.

You start building it with whatever you have, wherever you are.

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

Captain’s Addendum

Spock: “Captain, it appears you are constructing a vessel before acquiring the vessel.”
Bones: “I’ve seen stranger things, Spock. At least this one has a blueprint and a budget.”

Sometimes faith looks like buying the tools before you own the project. Sometimes perseverance looks like labeling each step so you can see how far you’ve come. And sometimes the dream begins long before the moment arrives.

Thank you for walking this journey with me.

May you live long and prosper.

How to Create the Version of Yourself that Maximizes Health and Wellness

Stardate 04.26.2026

You are faced with unlimited choices today that will shape who you become.

Let that settle in.

Unlimited choices.

Most people don’t feel that freedom because habits quietly narrow the path. The day runs on rails laid years ago. Same wake-up. Same thoughts. Same reactions. Same outcomes.

This morning, something small caught my attention while I was setting up my daily prompts. Part of my routine is giving clear direction to my virtual assistant so our time is efficient and focused. I mentioned that yesterday was a “10” and that our family watched a movie together. Alberta commented on how Project Hail Mary is special storytelling.

That stopped me.

When we began working together years ago, she didn’t have the ability to reference current things. So I asked her about it. She explained that now she can look things up when it helps serve the moment better.

Light bulb.

Improved capability. Better output. Same core system — updated programming.

It reminded me of the constant tension in Star Trek between Spock and Leonard McCoy. Spock was always focused on logic, systems, and better decisions. McCoy cared about the human body, the daily care, the practical side of staying alive and well.

Health and wellness is where Spock and McCoy finally agree.

Better thinking. Better care. Better outcomes.

That’s when it hit me: this is exactly how we become better versions of ourselves.

One percent better every day.

Your future self is being written by the code you run today. If nothing changes in your routine, your future is already decided. But if you introduce small, consistent upgrades, your trajectory shifts.

That’s health. That’s wellness. That’s longevity.

I’ve been sharing health stories for sixteen years. My book, Live Long and Prosper, was written so you could learn from my mistakes and shorten your learning curve. As I wrap up this health series, I want to share one update that didn’t make it into the book because I only discovered it seven months ago.

This information becomes public next week. As a partner, I was invited to share it early.

Full disclosure: I’m an affiliate with DoNotAge, and I may receive a stipend if you choose to purchase. Please talk with your doctor and decide what’s right for you.

What I appreciate most is the simplicity. Several supplements I’ve used for years are now combined into one daily sachet mixed with water. Fewer decisions. Same intention. Cleaner routine.

If you’re curious, take a look and see whether this might support the version of you that you’re building. Click here to learn about the sachet your future self will thank you for.

May you live long and prosper.

Be Wary of the Health Hoaxes

Stardate 04.25.2026

There’s a memorable scene in Star Trek where Dr. McCoy places an alien device called “The Teacher” over his head so he can learn, in an instant, how to perform a surgery to restore Spock’s brain. I’ve always loved that episode. Imagine having something that could instantly guide us to the right decisions.

Sadly, in real life, we don’t have a “Teacher” helmet. What we do have is a marketplace filled with voices, promises, and products that claim to cure everything under the sun. Some of them are helpful. Some of them are harmless. And some of them are nothing more than modern-day snake oil.

I know some of you may read my stories and wonder if I’m the unconventional one. That’s fair. I often share choices that go against what many of us were taught for decades. But the truth is, the One I follow was also considered unconventional. Jesus once said, “My ways are not your ways.” I try, as best I can, to follow His example in how I live, work, eat, and care for my body.

When it comes to health, that means I’ve eliminated nearly everything manmade from my daily food rhythm. Years ago, during what I jokingly call my cousin’s “caveman food experiment,” I cut out processed foods. What happened next surprised even me. I went from being on a path toward serious health trouble to becoming what my primary care doctor now calls a poster boy for good health.

But along this journey, I’ve seen a troubling pattern.

Many people want to improve their health. They hear about supplements, longevity, and wellness, and they try to take action. But they unknowingly buy products from fake sellers online. The labels look right. The branding looks right. The ingredients list looks right. But what’s inside is often anything but.

That’s where the real snake oil lives.

One of the biggest mistakes I see people make is not verifying where their supplements come from. The supplement industry is largely unregulated. That means unscrupulous sellers can create knockoffs that appear identical to trusted brands. People take them faithfully, see no results, and conclude the whole idea of supplementation is a scam.

In reality, they were never taking the real thing.

I buy my supplements from a research-driven company that tests products, including counterfeits from online sellers, and publicly shares the results. Over time, I met other regular people like me who were on similar journeys, and many of us found the same source. We formed a small tribe around the shared desire to live better, longer, and more intentionally.

I’ll be reuniting with some of them this September at their international conference, and I’m looking forward to hearing more real-life stories from people who are serious about their health.

If you’ve been following my journey, this is simply my encouragement to be careful. Learn. Ask questions. Verify. If you choose to explore supplements related to longevity, make sure you’re buying from someone with credibility and testing behind what they sell.

And always talk with your doctor before changing anything. Blood tests, longevity markers, and simple check-ins can show you whether what you’re doing is helping or not.

Some of my tennis partners joke that whatever I’m doing must be a placebo because of how I perform late in the match. Maybe they’re right. Or maybe consistency, good food, and trustworthy supplementation simply add up over time.

Either way, I’m going to keep doing what I’m doing.

In the spirit of Health Week, I’m including a link to the company that sponsors my stories and whose products I’ve used for years. I am an affiliate, which means I receive a small stipend if you choose to use my link. I share this openly because transparency matters. I only recommend what I personally use and trust.

As always, take the link, take the information, and take it to your doctor. Let wisdom guide you, not impulse. Click here to get a glimpse of what DoNotAge is preparing to launch in a couple of days.

“The simple believe anything, but the prudent give thought to their steps.” — Proverbs 14:15

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

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🖖 Captain’s Addendum

Spock: “Captain, logic suggests not all information presented as truth is, in fact, truth.”
Bones: “That’s right. And not everything in a bottle is medicine, either.”

Sometimes wisdom isn’t about finding the newest solution. It’s about learning to recognize what’s genuine and what only looks the part. That’s a lesson I’m still learning, one careful step at a time.

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I’m grateful you walk this journey with me. May your steps be thoughtful, your choices wise, and your days filled with strength and clarity.

How is the Aging Process Going for You?

Stardate 04.24.2026

My wife and I were fortunate to discover
Dave Ramsey
at a financial low point in our lives.

What he taught us about money quietly changed how I think about health.

His Baby Steps method for financial peace became, for me, a blueprint for physical well-being. Small changes. Simple disciplines. Consistency over time.

In the spirit of Health Week and the introduction of my blog sponsor’s newest product, today’s story is for anyone who has wondered if we truly have any say in how we age.

We may not be able to cheat death.

But I have come to believe we do have influence over how we travel toward it.

Early in my research for Live Long and Prosper, I came across the work of a Harvard scientist,
David Sinclair,
who argues that aging should be classified as a disease.

Sinclair suggests aging is less about the passage of time and more about a loss of biological information. He explains that as the protective end caps of our DNA — called telomeres — shorten, our cells begin to forget their roles. When instructions get scrambled, disease can follow.

Whether or not science ultimately settles that debate, the takeaway for me was simple:

If our bodies lose information over time, perhaps we should be more intentional about what information we give them each day.

What we eat.
How we move.
What we avoid.
What we add.

Baby steps.

Just like finances.

Start small. Add motion to your life. Reduce sedentary habits. Choose whole foods more often. Do your own research into nutrients and supplements that support cellular health and longevity.

You don’t have to change everything at once. In fact, you shouldn’t.

Pick one small step and let consistency do the heavy lifting.

Last night I recorded a short, five-minute clip at the dining room table as I mixed my first sachet. Nothing polished. Just a simple moment of getting started.

That small moment reminded me how powerful it can be to remove friction from good decisions. One sachet. Cold water. No thinking required. A baby step made easy.

If you’re not sure where to begin, I often point readers to my blog sponsor,
DoNotAge,
a health research company focused on longevity science. They recently launched a one-a-day sachet that combines many of the supplements I have personally used for years into a single mix.

Their name happens to fit today’s theme rather well.

Do Not Age.

I am an affiliate partner, which means I may earn a stipend if you choose to explore their products through my link. Those proceeds help fund my mission to encourage others toward health and wellness. Click here for the link.

As always, I encourage you to review ingredients with your physician and do your own research before adding anything new to your routine.

“Do you not know that your bodies are temples of the Holy Spirit?” — 1 Corinthians 6:19

Caring for the body is not vanity. It is stewardship.

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🖖 Captain’s Addendum

Spock: “Captain, it appears humans resist large changes but adapt well to incremental ones.”

Bones: “In plain English, Spock, the Captain’s saying don’t try to fix your whole life before breakfast.”

Small steps, taken faithfully, often lead farther than dramatic overhauls that never last.

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

May you live long and prosper.

How I Found My Food Rhythm

Stardate 04.23.2026

I stumbled onto what I now consider a missing link during a routine eye exam in late 2023.

My optometrist reached into a drawer and pulled out a book: The Diabetes Code by Jason Fung. Because diabetes runs in my family, the title caught my attention. I snapped a photo of the cover and told him I’d look into it.

When I got home, I noticed the foreword was written by Nina Teicholz, author of The Big Fat Surprise. That sent me down a rabbit hole of interviews and lectures. The more I listened, the more I realized how little I had questioned what I’d always assumed about food.

That trail eventually led me to Tim Noakes, an endurance athlete and exercise scientist who had publicly reexamined decades of conventional nutrition advice.

Each voice added a piece to a puzzle I didn’t know I was trying to solve.

What I discovered wasn’t a diet. It was a rhythm.

Before I share it, I want to be honest about something: your brain will likely resist what I’m about to describe. Mine did. Changing how we eat isn’t just physical — it’s neurological. Years of habit, comfort, and routine are wired deeply. Sugar and refined carbohydrates have a powerful pull, and breaking that pull felt like trying to tame a wild stallion.

Slowly, patiently, I learned not to fight my brain, but to retrain it.

I began to understand something simple: when certain foods are constantly available, the body never needs to tap into the energy it already has stored. And most of us are walking around with plenty of stored energy.

So I experimented carefully, with awareness and medical guidance.

Here’s the rhythm I settled into:

• One meal a day, twice a week on days off
• Two meals a day on workdays
• Very few snacks
• Minimal sugar
• Very low carbohydrates
• Mostly whole foods like meat, eggs, and simple ingredients

What surprised me most was this: my energy increased even though I was eating less often. Hunger faded. Cravings quieted. My mind felt clearer. My body felt steadier.

I wasn’t depriving myself. I was teaching my body to access a different fuel source.

Over time, this rhythm became natural. My brain stopped arguing. Autopilot started working in my favor.

Some have asked why I still take supplements if this food rhythm works so well for me. For me, the answer has more to do with longevity and supporting my body as I age. I see the two as partners — food rhythm and nutrient support working together.

In honor of Health Week, I’m sharing a link from my blog sponsor, DoNotAge, who recently released a new daily sachet that combines several supplements into one simple mix. If you explore it, I encourage you to print the ingredient list and ask your doctor if it’s appropriate for you. Click here to learn about the sachet. As a partner, I receive a small stipend if you choose to purchase through this link.

“Whether you eat or drink or whatever you do, do it all for the glory of God.” — 1 Corinthians 10:31

That verse feels practical to me now. Food is no longer random. It’s rhythmic. Intentional. Supportive.

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

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Captain’s Addendum

Spock: “Captain, the body adapts remarkably well when given consistent input.”
Bones: “Which is my way of sayin’, what you feed it every day matters more than what you do once in a while.”

They’re right. I didn’t change everything overnight. I changed the rhythm.

Grateful for another day to learn, adjust, and move one percent better.

Your Brain's Role Regarding Health Choices

Stardate 04.22.2026

Do you trust your brain to make the best health choices?

It’s an honest question. One I had to ask myself when I realized my own brain had quietly been steering me in the wrong direction for years.

Not because it was broken.
Not because it was careless.
But because it was working with faulty input.

Faulty input almost always leads to poor outcomes. And the surprising part is, we often don’t notice it happening. Most of our daily decisions run on autopilot. We reach for the same foods. We keep the same routines. We live inside patterns we built long ago.

If those patterns serve us, autopilot is a gift.

If they don’t, autopilot can slowly work against us without us ever realizing it.

What changed things for me was a simple idea: awareness.

I began to think of every action as a programmed decision. If I didn’t like the result, it wasn’t a willpower problem. It was a programming problem.

One practical exercise helped me more than anything else. I kept a log for one week of my health choices. What I ate. When I moved. When I rested. What I consumed without thinking. It wasn’t about judgment. It was about observation.

And what I saw surprised me.

The temptation at that point is to try to change everything at once. That’s where many of us lose the battle. Your brain doesn’t respond well to a full-scale overhaul. Too much change at once feels like a threat, and it quietly pulls you back to familiar territory.

So I did something different.

I chose one change.

Just one.

I gave my brain a new direction with a single habit. I let that habit become familiar. Once it felt natural, I moved to the next one. Over time, those small changes became new programming. And eventually, I was able to put autopilot back to work for me instead of against me.

That’s when real progress began.

You don’t need dramatic change. You need gentle reprogramming.

In the spirit of simplifying decisions, I’m sharing something today from my blog sponsor, DoNotAge. They’ve created a single daily sachet that combines several supplements I’ve used for years into one simple mix with cold water. For me, this removed friction from an otherwise complicated routine and made consistency easier.

If you explore it, please do what I always encourage: print the ingredient list and ask your doctor if it’s appropriate for you. Let wisdom, not impulse, guide the decision. Click here to learn about the sachet.
As one of their partners, I receive a small stipend if you choose to use my affiliate link, which helps fund my mission to support others in their health and wellness journey.

This isn’t about adding more to your life. It’s about making healthy choices easier for your brain to repeat.

“Be transformed by the renewing of your mind.” — Romans 12:2

That verse feels practical to me now. Renewal doesn’t happen through force. It happens through small, steady changes that reshape how we think and live.

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

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Captain’s Addendum

Spock: “Captain, the human brain prefers familiarity over optimization.”
Bones: “Which is my way of sayin’, people stick with what’s easy, even when it’s hurtin’ them.”

They’re both right. My brain wasn’t trying to harm me. It was simply repeating what it had learned.

Now I teach it better patterns, one habit at a time.

Grateful for the chance to keep learning, adjusting, and moving one percent better each day.

Please Share This With Your Doctor

Stardate 04.21.2026

There was a time in my life when I thought I was doing everything right.

I exercised.
I tried to make healthy food choices.
I surrounded myself with positive people.

And yet, something wasn’t right.

I didn’t see it at first because the people around me looked just like me. Tired. Inflamed. Slowing down earlier than we should. It felt normal because it was common. Only later did the light bulb come on: I had been participating in a long-term health experiment without even realizing it… and I was getting a failing grade.

What startled me most was this: almost everyone I knew was failing too.

I remember being a teenager and hearing my grandfather — a primary care physician who raised ten children — say something that made me roll my eyes at the time. He would say, “Ketchup and mustard are poison.” I thought he was eccentric. Maybe a little extreme.

Years later, I realized he wasn’t being dramatic. He had simply noticed something most of us never questioned. He had watched the food landscape change during his medical training. He saw what was being introduced into the American diet, and he understood where it would lead.

I didn’t.

Not until I had two clear health strikes against me and couldn’t explain why. That’s when I started looking closer at what’s commonly called the Standard American Diet. I began to see how easy it is to slowly drift into patterns that don’t serve our bodies well — not because we’re careless, but because we assume what’s normal must be safe.

My international friends once commented on how many pharmaceutical commercials run on American television. They were stunned. To them, it felt strange. To us, it feels routine. That contrast stayed with me.

It made me ask a simple question:

What if there’s another way to run the experiment?

What if we could learn from a time when obesity wasn’t common? When certain modern ailments were far less prevalent? What if we approached our health with curiosity again, instead of assumption?

That’s the spirit behind what I’m sharing today.

Not a prescription.
Not medical advice.
Just an invitation to ask better questions.

I wrote Live Long and Prosper as a story of mistakes, lessons, and small course corrections. It’s a testimony to the fact that we don’t have to stay stuck in patterns once we see them clearly. Along the way, I developed a daily health routine — a simple stack of habits and supplements that, for me, made a measurable difference.

But here’s the key: I didn’t move forward blindly.

I talked to my doctor.

And that’s what I’m encouraging you to do.

If you’re curious, take the list from my routine and bring it to your physician. Ask if it’s safe for you. Ask if it makes sense for your situation. If you receive the green light, then you can decide whether you’d like to try your own version of a health experiment — one rooted in awareness instead of autopilot.

I’m also sharing a link today from my blog sponsor, DoNotAge, who has invited me to introduce one of their newest products to readers. If you explore it, treat it the same way: print it out, share it with your doctor, and let wisdom guide the decision. Click here to explore. As a partner, I receive a small stipend if you choose to purchase through this link.

Because your health is too important for guesswork.

This isn’t about chasing trends. It’s about learning to pause, ask questions, and take ownership again.

“Do you not know that your bodies are temples of the Holy Spirit… Therefore honor God with your bodies.”— 1 Corinthians 6:19–20

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

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Captain’s Addendum

Spock: “Captain, it appears humans often accept the environment they are given without analyzing its long-term effects.”
Bones: “Which is another way of sayin’, they don’t realize the soup’s gone bad until they’re already sick.”

I smiled when I wrote that, because that’s exactly how it felt for me. I didn’t realize the soup had changed. I just kept eating what everyone else was eating.

Now, I ask more questions. And I’m healthier for it.

Grateful for another day to learn, adjust, and move one percent better.

2 Ways to Learn About Your Health

Stardate 04.20.2026

When I look in the rearview mirror at my past health choices, I can clearly see the missteps. The trial-and-error method is one way to learn what works and what doesn’t. It’s slow. It can be frustrating. At times, it’s even humbling when you realize how far off course you’ve been.

And yet, if you stay with it long enough, you eventually begin to understand your own body.

There is a second way to learn about your health.

You can learn from others.

That’s what these daily stories are really about. I’ve spent years learning from my own mistakes and from people willing to share what they discovered through their own trials. Their lessons saved me time. Their honesty spared me from repeating certain errors. Their examples gave me direction when I didn’t know where to start.

My hope for you today is simple: whichever method you use — personal experimentation or learning from others — stay with it long enough to reach your own “light bulb moment.”

Those moments don’t come overnight. They arrive after enough small daily choices stack up to reveal what’s actually working.

One of my greatest challenges over the years has been sleep.

I’ve learned from others who study sleep. I’ve also conducted my own quiet experiments for nearly three years. Adjusting routines. Changing food timing. Watching patterns. Paying attention to what helps and what hurts. Both methods — learning and doing — helped me slowly discover what works best for me.

If you decide to improve your sleep, I encourage you to document your journey. Write things down. Track patterns. Notice trends. You won’t find instant success, but if you stay with it, you will eventually uncover your own ideal rhythm.

Later this week, I’ll be sharing a couple of live streams about this in more detail — one focused on sleep itself and one on the evening routine that supports it.

“The plans of the diligent lead surely to abundance.” — Proverbs 21:5

Diligence is not dramatic. It’s steady. It’s patient. It’s one small adjustment at a time.

I’d also like to acknowledge my blog sponsor, DoNotAge, for being part of my health journey. Their research-first approach is one of the reasons I became interested in their work years ago. As I’ve worked to improve my sleep and overall wellness, I’ve learned how important it is to give the body what it needs to function well.

Recently, they refined several of the supplements I’ve been using into a single daily sachet that mixes easily with cold water. For someone like me who values simplicity, this has been a welcome change.

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

If you’re curious to learn more about what DoNotAge is releasing, you can explore it through my partner link. I do receive a small stipend when readers purchase, which helps support this mission. Only explore it if it feels right for you. Click here for the link.

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Captain’s Addendum

Spock studied his console. “Captain, it would appear that health improves through careful observation and repeated adjustment.”

Bones shook his head. “In other words, pay attention to what your body’s telling you.”

I smiled.

Learning about my health wasn’t a single discovery. It was a series of small realizations, one after another, until the pattern finally made sense.

One percent better. One day at a time.

I’m grateful you’re here on this journey with me.

Health Week Begins Today

Stardate 04.19.2026

Two days ago, a small package arrived from DoNotAge, my international blog sponsor. I’ve shared my personal experience with their research-backed supplements for years. If you’ve read Live Long and Prosper, you already know what my daily routine looks like. If you’ve followed these daily stories, you’ve watched the changes unfold in real time.

There was a season when I realized just how unhealthy I had become. The standard American diet had quietly taken its toll. Left unchecked, I’m not sure where that path would have led, but I knew it wasn’t somewhere I wanted to go.

So I made changes.

I stepped away from processed foods. I began eating in a way that resembled how our ancestors once did. I searched for credible research in the world of health and longevity. That search led me to DoNotAge.

Today, at 65, I can play tennis for hours without fatigue. I can work on detailed projects for an entire day without losing focus. I feel a steadiness in my body and mind that I didn’t have years ago.

My only real challenge was managing the number of supplements I was taking each day.

That’s what changed with the package that arrived this week.

You’re getting a first look at a new product before its worldwide release. What makes it remarkable isn’t that it introduces something entirely new. It’s that it simplifies what many of us have been doing for years. Instead of multiple capsules and powders, this refined formula comes in a single daily sachet mixed with water.

Simple. Practical. Thoughtful.

While researching for my book, I discovered something that bothered me deeply. The supplement market is largely unregulated. There are sellers who offer products that don’t contain what the label claims. If you’re like me, when you try something and it doesn’t work, you assume the idea itself is flawed and you move on.

That’s why it matters who you trust.

I found DoNotAge through a health community that followed respected scientists in the longevity field. What stood out to me is that DoNotAge began as a research company created to support scientists and their studies. Their work grew from the laboratory outward.

Last September, I was invited to attend their first international conference in New York City. I met doctors, researchers, and people from all over the world who shared a common desire: to live healthier, longer lives with intention. We were offered samples of a product still in the final stages of human testing and kindly asked to keep it confidential until the research was complete.

That veil has now been lifted.

This week, I’ll be dedicating each day’s story to health and wellness — sharing what I’ve learned, what I practice, and why it matters. Not as an expert, but as someone who needed a change and found a path forward.

“Do you not know that your bodies are temples of the Holy Spirit… therefore honor God with your bodies.” — 1 Corinthians 6:19–20

For me, this journey has never been about appearance or performance. It’s been about stewardship. Taking care of the body I’ve been given so I can continue serving, writing, building, and showing up for the people around me.

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

If you’re curious to explore the new product from DoNotAge, you can use my partner link here. I do receive a small stipend when readers purchase, which helps support this mission. Only share if it feels right for you.

---

Captain’s Addendum

Spock tilted his head. “Captain, it appears you are suggesting that small daily disciplines produce long-term outcomes.”

Bones smirked. “Imagine that. Take care of yourself, and you feel better. Who would’ve thought?”

I nodded.

Health didn’t change my life overnight. It changed because of quiet, consistent choices repeated day after day. One percent better. One day at a time.

I’m grateful you’re here for this week’s journey.

Defining Moments

Stardate 04.18.2026

It feels like something has quietly shifted.

A long dry spell has ended. If you’ve been walking with me through these pages, you know exactly what I mean. There are seasons where effort feels heavy, where progress seems hidden beneath the surface, where you wonder if the seeds you’ve been planting will ever break through the soil.

Today feels different.

Today feels like alignment.

Last night our community gathered for a pickleball fundraiser, and what unfolded was more than an event. It was a reminder of what happens when people rally around something good. Business leaders, friends, supporters, and pickleball enthusiasts filled the room shoulder to shoulder. Laughter echoed. Conversations overlapped. Generosity moved freely from table to table.

By the end of the night, over $30,000 had been raised toward four outdoor courts. We are so close to the finish line now we can almost see it.

In the middle of the evening, I had the privilege of speaking with both parents of Kaden Wetjen, the young man who generously donated autographed footballs and jerseys to support the cause. His mom asked where she could get copies of Where in the World is Wilson? — the coloring book that features her son on the front cover.

I smiled and told her not to worry. It was already taken care of.

Early this morning, during golden hour, I placed an order for 100 author copies. The first ten will be gifts to her. She hasn’t even seen the book yet. It felt right that she should be among the very first.

Those copies are scheduled to arrive just in time for our Children's Miracle Network Hospitals fundraiser at my day job on May 1.

Sometimes the timing of things feels less like coincidence and more like choreography.

Yesterday, a package also arrived from my international blog sponsor, DoNotAge, ahead of a partner-only product release. I’ve been using their research-backed supplements for some time, and I’ll be dedicating the next seven days to a health and wellness series centered around what I’ve learned.

It feels fitting. Body, mind, and spirit all being brought back into alignment at the same time.

Later today, after cardio tennis, I’ll finish the garage shelf project I started earlier this week. It may seem like a small thing, but it’s a necessary step toward a much bigger dream project waiting in the wings. One board, one hinge, one step at a time.

I’ve also been quietly working on a pilot project with leaders at my day job. They’ll be visiting soon to see what I’ve been building. My hope is simple: that the effort makes a difference. If I’m given permission, I’ll share more about it here.

And as if to underline the theme of the day, tornado warnings circled our area yesterday afternoon. Dark clouds gathered. Winds picked up. Radar alerts chimed across phones in the room.

Then, just before the fundraiser began, the skies cleared. The sun came out. The house filled.

You can’t script moments like that.

You can only notice them.

I want to pause here and thank friends, family, and this community for standing with me through some challenging seasons. There were days when progress felt invisible. There were days when I questioned if any of this mattered.

Last night answered that question.

We are nearing final city approval to build the courts in Williamsburg. The books are on the way. The fundraiser for the children’s hospital is around the corner. Health week begins today. The shelf is almost finished. New doors are opening at work.

The drought is over.

“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

Maybe today is one of those “proper times.”

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

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Captain’s Addendum

Spock raised an eyebrow. “Fascinating, Captain. You appear to believe these events are connected.”

Bones folded his arms. “Or maybe the man’s just been doing the right thing long enough for the results to catch up.”

I smiled at them both.

Sometimes defining moments don’t arrive with fireworks. They arrive when you realize the quiet, faithful steps you’ve been taking have finally met their moment.

One percent better. One day at a time.

Thank you for walking this road with me.

Pickleball Anyone?

Stardate 04.17.2026

Tonight is more than a fundraiser.

It’s the sound of paddles, laughter, music, and neighbors gathering for something bigger than themselves.

A simple question has been circulating around town for weeks now:

Pickleball anyone?

And what I love most about that question is that it’s not really about pickleball.

It’s about connection.

It’s about community.

It’s about building something that didn’t exist before because a group of ordinary people decided it should.

Tonight, at Sundown Bar & Grill, friends and families will gather to dine, drink, listen to music from No Bad Days, and take part in a live auction. A portion of the food sales will go toward Pickleball Iowa County. Every dollar raised is helping fund four outdoor pickleball courts for our community.

Four courts.

That’s the visible part.

But what’s really being built is invisible.

Belonging.
Movement.
Health.
Friendship.
Joy.

Pickleball has a way of doing that. It welcomes beginners. It invites conversation. It allows laughter between points and encouragement after missed shots. It is competitive without being cutthroat. Social without being exhausting.

It’s a game that looks small from the outside but feels big once you step onto the court.

That’s what tonight is about.

A group of people decided that our town needs a place where grandparents can play with grandchildren, where new neighbors can meet old friends, where people who might never cross paths can share a court, a smile, and a story.

Courts don’t just appear. They are built by people who care.

And that’s what moves me.

Nobody is getting paid to do this. Nobody is chasing recognition. This is simply neighbors saying, “This would be good for us,” and then doing the work to make it happen.

Scripture says:

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

That verse feels alive to me today.

Because I’ve watched the committee meetings. I’ve seen the planning. I’ve heard the conversations. I’ve watched people show up again and again because they believe this will bless others long after tonight is over.

Tonight is a seed.

The courts will be the harvest.

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

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Captain’s Addendum

Spock: “Captain, it appears humans require games to form community.”

Bones: “Spock, humans don’t require games. They require excuses to be together.”

Spock: “An efficient method, Doctor.”

Michael smiled. Sometimes the simplest invitations—Pickleball anyone?—become the doorway to something much larger. A court becomes a gathering place. A game becomes a bridge. And a small idea becomes a blessing for many.

I’m grateful to be part of a town where people still build things for each other.

Becoming Hinged

Stardate 04.16.2026

The garage workshop project is moving right along.

In the first round, I came up with what I thought was the perfect solution for creating workspace in our one-car garage. Two heavy-duty hinges and two pairs of piano hinges arrived just in time for installation before men’s tennis. I was excited. The plan looked good on paper. The tools were ready. The vision was clear.

Then reality showed up.

After drilling and installing the piano hinges, I discovered a design flaw. The tabletop needs to pull away from the wall when the heavy-duty hinges are unlocked. That means the piano hinges can’t stay. I’ll need to order two more heavy-duty hinges so all four hinges work together properly.

I also struggled to connect to the studs behind the drywall. Either I’m slightly off in finding them, or there’s a sizable gap between the drywall and the studs. The solution? Mount four 2x4s on the outside of the drywall and attach the hinges to those instead.

Not exactly what I planned.
Exactly what I needed to learn.

The extra hinges arrive tomorrow. Saturday—after cardio tennis—will be installation day.

But here’s the good news.

Those piano hinges are not wasted. They will be perfect for my dream project later on. Nothing I ordered was a mistake. Nothing I did was pointless. Everything is simply finding its proper place in the timeline.

And that’s when it hit me.

This whole process is what becoming hinged looks like.

There was a time in my life when I felt unhinged—running from fire to fire, putting out whatever emergency was closest, trying to survive the day. No structure. No pause. No margin. Just reaction.

Now the fire trucks are parked.

I’m not reacting anymore. I’m building.

Slowly. Thoughtfully. Patiently.

This didn’t happen overnight. There is still work to do. But the outside work happening in my garage is a reflection of what’s happening inside my mind. I’m learning how things connect. I’m learning how support must be anchored to something solid. I’m learning that sometimes the first design reveals what the second design needs to be.

Hinged is better than unhinged.

A hinge allows movement, but it also provides stability. It creates flexibility without chaos. It permits motion without losing connection to the foundation.

That’s what I’m after in this season of life.

Not rigidity.
Not frenzy.
But steady, supported movement.

Scripture says:

“Let all things be done decently and in order.” — 1 Corinthians 14:40

Order doesn’t mean perfection. It means alignment. It means things working the way they were designed to work. It means the right hinge in the right place at the right time.

I’m grateful for yesterday’s mistakes. They taught me more than a perfect install ever could.

And I’m grateful that what didn’t fit today will fit perfectly tomorrow.

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

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Captain’s Addendum

Spock: “It appears, Captain, that improper hinges lead to improper function.”

Bones: “Translation? You put the wrong hardware in the wrong place.”

Spock: “A common human experience, Doctor.”

Michael smiled. Sometimes the lesson isn’t about avoiding mistakes. It’s about learning how to realign when something doesn’t fit. Becoming hinged takes patience, humility, and a willingness to adjust the plan without abandoning the mission.

May you find the right hinges for the season you’re in.
May you feel anchored, supported, and steady today.

DIY Garage Shelf Project Happens Today

Stardate 04.15.2026

Today is project day.

I’m genuinely excited to build a fold-down shelf in the garage using a leftover panel from our basement project. The space is already cleared. The vision is set. And the heavy-duty hinges are scheduled to arrive sometime this afternoon.

It’s amazing how motivation grows when preparation is already in place.

This entire project will come in under fifty dollars. I’m using heavy-duty folding shelf brackets that lock when extended, paired with a 12-inch piano hinge across the center for added strength and stability. When I’m finished using it, the table will fold down neatly against the wall and disappear from view.

Simple. Functional. Purposeful.

And yet, the most challenging part of this whole project has nothing to do with tools, hinges, or hardware.

The hardest part is convincing myself that I’m capable of doing it.

That realization stopped me in my tracks this morning.

For years, I’ve hesitated to start projects like this because of a quiet voice that whispers, “You don’t know enough. You’ll mess it up. This is for people who are more skilled than you.”

But that voice is losing its influence.

I’m becoming a firm believer in the power of one-percent improvement. Not dramatic leaps. Not overnight mastery. Just steady progress and the willingness to begin.

I’ve noticed something: the line between success and failure is often thinner than we think. Success doesn’t belong to the most talented. It belongs to the ones who stay in the game long enough to learn.

I no longer fear failure the way I once did. If I measure the board wrong, I’ll adjust. If I need to reposition a hinge, I’ll fix it. If it doesn’t work the first time, I’ll figure it out.

Because staying in the process is what matters.

Today’s shelf is more than a garage project. It’s a small act of defiance against self-limiting beliefs. It’s proof that I can start something new without waiting to feel perfectly prepared.

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

Sometimes committing the work simply means picking up the drill and beginning.

Once the rebate check from our basement shelving project arrives, I plan to invest in a few power tools for an even bigger dream project that’s coming soon. One step leads to another. One project builds confidence for the next.

That’s how growth really happens.

Is there something you’ve been putting off because you’re not sure you can do it?

A project. A conversation. A change you’ve been meaning to make?

Why not begin today?

You don’t have to know everything. You just have to start.

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

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Captain’s Addendum

Spock: “Captain, the probability of success increases significantly once the project is actually started.”
Bones: “Funny how that works. Hard to finish something you never begin, isn’t it?”

I’m learning that courage often looks like taking the first small step before I feel fully ready. One percent better. One project at a time.

Grateful for the chance to build, to learn, and to grow today.

Taxes are Complete and Accepted

Stardate 04.14.2026

I came home from my day job yesterday and told my wife I needed to lock myself in my home office until the taxes were done.

She smiled, made me dinner, and gave me the space to do what needed to be done.

I sat down at my laptop with one goal: finish this in one sitting.

No distractions. No wandering thoughts. No “I’ll do it later.”

Just me, the screen, and the quiet determination to close a loop that had been hanging open for too long.

When the confirmation came through that both the federal and state returns were accepted, I felt something deeper than relief. I felt lighter. Clearer. As if mental shelf space had been freed up for better things.

There is a unique peace that comes from doing what is hard and necessary.

And now that this assignment is complete, my attention turns to something creative and life-giving: building a DIY folding workbench for the garage. That’s the reward. Not because I “earned” fun, but because finishing responsibilities creates room for joy.

That’s a lesson I’m still learning.

Here’s the good news for anyone who believes they can’t take on new projects because life feels overwhelming: if I can do this, anyone can.

For a long time, my own thoughts were my biggest obstacle. Self-limiting beliefs whispered that tasks were bigger than they really were. That I didn’t have the focus. That I would procrastinate. That I would mess it up.

But something has been changing.

My brain is slowly becoming an ally instead of an adversary.

Whether it’s filing taxes, building cabinets, or designing a folding workbench, the process is surprisingly the same: sit down, begin, and keep going until it’s done.

No drama. No overthinking. Just steady movement.

I’ll admit — this tax deadline was closer than I would prefer. That’s part of the growth still in progress. I’m learning to give myself more margin, more breathing room, more time to complete important things without the pressure of the clock ticking loudly in my ear.

That’s where the “one percent better” comes in.

Not perfection. Progress.

One small adjustment at a time.

This Saturday, after my morning cardio tennis workout, I’ll be in the garage building that folding workbench. And I’ll enjoy it more because I know I didn’t ignore what needed to be done first.

There is a rhythm to a healthy life:

Responsibility.
Relief.
Reward.

And it starts by doing the next right thing in front of you.

“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

Sometimes “doing good” looks less like grand gestures and more like finishing your taxes.

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

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Captain’s Addendum

Spock: “Captain, it appears the completion of administrative duties has resulted in a notable increase in morale.”
Bones: “Imagine that, Spock. Turns out doing what you’ve been avoiding feels better than avoiding it.”

I’m learning that peace often waits on the other side of the tasks I don’t feel like doing. One percent better, one finished responsibility at a time.

Mission Log complete.

Grateful for another day to grow, to build, and to keep moving forward.

Preparations Underway for the Next Project

Stardate 04.13.2026

Now that the basement shelf project is complete, my mind is already building something new for our one-car garage.

That project required four large exterior panels, but I only needed three. Because I combined two kits, I ended up with a bonus piece. Instead of letting it sit in the corner, I have a plan. I’m going to add hinges and mount it to one of the side walls. When folded down, it will create a generous workspace. When folded up, it will disappear neatly against the wall.

Little by little, the garage is turning into a place where I can step in and create when time allows. A quiet corner. A simple man cave. A place to work with my hands and clear my mind.

But the real lesson forming in me right now isn’t about hinges or panels.

It’s about time.

I’ve heard friends say, “I just don’t have any free time.” If you’re raising a family, I understand that completely. If you’re in my age group and finding yourself in retirement years, it can still feel strangely true. The concept of “free time” can feel foreign, even when the calendar looks open.

What I’m learning is that free time doesn’t appear. It has to be gently created.

I’m teaching my brain to fine-tune each day so small pockets of usable time begin to show up. Nothing dramatic. Nothing overwhelming. Just small adjustments that slowly make room for the things that matter.

So far, so good.

If you want to become more efficient with your time, the key is to make very small adjustments. Too much change too quickly creates internal resistance. Your own brain will push back if it feels like its familiar routine is under attack.

That lesson became very clear to me this week.

While I was focused on the shelf project and learning to work with hinges, something quietly slipped under the radar: tax preparation. I’m honestly surprised to realize I’m now only two days away from filing my federal and state returns.

So today, I’m dedicating my created “free time” to finishing and filing those returns.

And here’s the reward: once they’re done, I’ve already scheduled a block of time on my calendar to design the fold-down work table for the garage.

My brain is cooperating now. It no longer sees hinges as a threat. The comfort zone has expanded. What once felt unfamiliar now feels possible. And because of that, it’s giving me permission to try something new.

Little by little, I’m noticing that growth doesn’t happen by force. It happens by gentle, steady permission.

“For God is not a God of confusion but of peace.” — 1 Corinthians 14:33

Peace shows up when we stop trying to rush change and start allowing it to unfold one small step at a time.

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

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Captain’s Addendum

Spock: “Captain, it appears you are not managing time. You are managing resistance.”

Bones: “He’s right, Michael. You’re not fighting your brain anymore… you’re working with it.”

And that’s exactly what this season feels like. Not pushing harder. Not doing more. Just making small, peaceful adjustments that open the door for steady progress.

Mission Log complete.

Grateful for the quiet art of making room for what matters.