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Congratulations on reaching Step 12!

 

If you’ve made it this far and are actively working to incorporate as many of the previous steps into your daily routine, you are adding decades to your lifespan. And the earlier you start, the more years you could gain. Not just any years, but better quality ones, delaying chronic disease, contributing to what’s known as your health span.

 

This final step is divided into four parts:

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1. Recap of all the previous steps

2. More considerations for longevity

3. Your next steps and testing your longevity as you age (Health, physical and mental)

4. Final note

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Step 12 - Part 1 - Recap

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As you’ve likely noticed, the steps' central theme is Nature.

 

Our modern society has progressed so quickly, that our evolution hasn’t been able to keep pace. So, our bodies and minds still really only need what nature already provides...natural whole foods, fresh water, functional movement, fresh air, sunlight, sleep, learning, teaching, caring, and social connections.

 

To help you stay on track, let’s quickly recap each step as a reminder of the actions you need to take to live a long and healthy life.

 

Step 1 - Ultra processed food

This step focuses on eliminating ultra-processed foods (UPFs) and sugary foods from our diet to significantly improve health, energy, mood, and reduce disease risk. Rather than offering a strict diet, the goal is to empower you to make informed food choices by recognising and choosing whole, minimally processed foods...such as unprocessed meats, fish, fruits, vegetables, raw nuts, whole grains, and simple canned items but also including minimally processed foods like pasta, rice and dairy (ideally wholemeal), while avoiding anything heavily processed or filled with additives. This step encourages natural, home-cooked meals and a reset of the brain’s dopamine response to food.

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Step 2 - Liquid calories

This step of the plan focuses on retraining your brain and habits to avoid liquid calories and prioritise hydration with simple, healthy beverages such as water, herbal tea, occasional black coffee, and unsweetened plant-based drinks (on occasion), while cutting out alcohol, sodas, juices, smoothies, energy drinks, and milky or sugary beverages. The rationale is that sugary and calorie-dense drinks contribute significantly to obesity, low mood, and long-term health issues like diabetes and heart disease, with alcohol presenting even greater physical, mental, and social risks. You can choose to quit these beverages cold turkey or gradually reduce them over two weeks, but the step encourages self-awareness and honesty about your habits, especially with alcohol. Ultimately, this shift aims to stabilise blood sugar, reduce cravings, protect overall health, and create a more mindful relationship with what you drink, resulting in clearer thinking, higher energy, and long-term wellbeing.

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Step 3 - Walking

This step was to establish a daily, 20-minute brisk walk, ideally paired with natural sunlight to enhance both physical and mental well-being. Walking is a foundational human activity with proven benefits for heart health, weight management, muscle tone, mood, stress relief, sleep, and cognitive function. Whether done solo or socially, with music, podcasts, or in silent reflection, these intentional walks offer a chance to connect with nature, clear your mind, and reset your day. Even if you're already active through commuting or errands, this walk should ideally be a deliberate, enjoyable ritual which is flexible for your schedule or physical ability, and deeply beneficial for longevity and overall health.

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Step 4 - Sleeping

This step was to start getting a non-negotiable 7 to 9 hours of consistent, high-quality sleep each night, arguably the most vital factor for health, longevity, and mental clarity. Sleep deprivation can severely impair focus, mood, decision-making, and physical performance in the short term, while long-term effects include increased risks of heart disease, obesity, diabetes, cancer, and even dementia. To improve sleep, maintain a regular bedtime, avoid stimulants and alcohol before bed, keep your room cool and dark, and unwind with calming activities. Prioritise morning light exposure to support your circadian rhythm, and avoid using your bed for anything but sleep. Consistency (not mixing up with weekend lie-ins or late-night screens) is the key to truly restorative rest.

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Step 5 - Journaling and Nutrition

This step of your journey focuses on two key goals: starting a daily food and lifestyle journal and learning more about how different foods affect your unique body. Journaling helps increase self-awareness, track food choices, and reflect on how they align with your goals, whether that’s longevity, weight loss, or better health. By noting what you eat, how you feel afterward, and your emotional responses, you’ll gain powerful insights into habits and patterns that may be holding you back, often without realising it. Alongside this, this step worked on deepening your understanding of nutrition. Especially the five key food groups and the NOVA classification system which helps you to make intentional, health-affirming choices. Avoiding ultra-processed foods (UPFs) is essential, as they are addictive, nutritionally empty, and can manipulate your brain’s reward system in the same way as harmful substances. Educating yourself and listening to your body (rather than the chemical chatter of cravings) puts you in control. Stay consistent, stay curious, and trust that the longer you stick with it, the quieter the cravings become and the better you’ll feel.

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Step 6 - Mindfulness, resilience and hard things

Stress can lead to chronic health issues like insulin resistance, poor sleep, and reduced life expectancy. In this step, we learned that the key to managing this lies not just in coping but in building resilience through optimism, confidence, persistence, and adaptability. Step Six of the Longevity Plan introduces practical methods to lower stress: journaling for emotional clarity, embracing control by focusing only on what’s within your power, practicing empathy to reduce anger, and reframing challenges as opportunities. Additionally, reintroducing 'hard things' (tasks we avoid or dislike) strengthens our mind and body, builds mental toughness, and boosts happiness through a sense of accomplishment. Ultimately, through consistent effort and mindset shifts, we can rewire our brains via neuroplasticity to become more resilient, focused, and fulfilled.

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Step 7 - Meaning and Purpose

Sense of meaning and purpose...no matter how big or small...is a common trait among long-lived and fulfilled individuals, often tied closely with deep social connections. While meaning reflects the overall value of life and purpose involves goals that may evolve over time, both contribute to a sense of fulfillment and can be found in everyday actions, relationships, or personal growth. Whether it’s through love, creativity, helping others, or overcoming challenges, the key is to identify what energises you and aligns with your core values. This step encourages self-reflection through journaling, uncovering your passions, strengths, and values, and crafting a personal meaning and purpose statement. Ultimately, it’s about living intentionally, taking small aligned actions, and revisiting your purpose as you grow and evolve.

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Step 8 - Social connection

In this step, we learn about Social connection, which is a key trait among long-lived individuals, offering emotional, mental, and even physical health benefits, as well as a sense of purpose and resilience. While socialising may look different for everyone (especially for introverts) it’s about finding meaningful interactions through shared interests, community groups, or regular check-ins with loved ones. Deepening connections requires intentionality, such as reaching out, practicing active listening, being authentic, and showing appreciation. Strengthening social bonds involves prioritising quality relationships, setting healthy boundaries, and being consistent in showing up. Ultimately, cultivating connection enhances our well-being and complements our sense of purpose, leading to a more fulfilling and balanced life.

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Step 9 - Increase activity

As we learned in this step, centenarians (people that live 100+) often lead active lives, engaging in physical activities like walking, gardening, and sports, which contribute to their longevity by maintaining muscle mass, flexibility, cognitive function, and cardiovascular health. To replicate these benefits in modern life, Step 9 focuses on increasing activity with strategies such as rucking (carrying weight in a backpack), walking uphill, and extending the duration of walks. These activities help improve strength, endurance, balance, and cardiovascular health. Adding bodyweight exercises during walks can further boost overall fitness, while combining all these activities provides a comprehensive functional workout. The key is consistent movement, paired with whole foods for energy and recovery.

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Step 10 - Functional fitness

In this step 10, we emphasise the importance of maintaining strength, flexibility, mobility, and brainpower as we age to ensure independence and delay physical and cognitive decline. By engaging in real-world movements like lifting objects, squatting, bending, and getting up off the floor unassisted, we can stay strong and reduce the risk of falls or injuries. Incorporating exercises that mimic everyday tasks, such as deadlifts, squats, lunges, and grip strength training, helps maintain muscle and mobility. Whether you're young or old, strength training, resistance exercises, and stretching should be part of your routine for long-term health, and the earlier you start, the better. Once again, the key is consistency.

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Step 11- Cognitive function

This step focuses on maintaining cognitive health and emotional well-being through mental stimulation, social interaction, physical activity which all help to create a sense of purpose. Engaging in activities such as reading, solving puzzles, learning new skills, or playing musical instruments helps keep the brain active and reduce the risk of cognitive decline. Staying socially engaged through hobbies like clubs or volunteering, along with physical activities like walking or yoga, also boosts both physical and mental health. Pursuing hobbies adds a sense of achievement and purpose to daily life. The challenge for this step is to learn something new, start a hobby, or join a social activity to keep your mind and body engaged while expanding your horizons.

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Step 12 - Part 2 - Further considerations for Longevity

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Famous Blue Zone regions are often islands, far removed from polluted cities, industrial farming, and other environmental toxins. The people there tend to live simple, grounded lives...unburdened by the fast pace of modern society, untouched by the constant pull of social media, technology, and the lure of calorie-dense, ultra-processed foods and drinks. 

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But for most of us living in the modern world, things are very different. We're surrounded by cheap, readily available processed foods, sugary drinks, and overloaded schedules that leave little time for self-care. And the air we breathe? Well it’s far from ideal.

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If, like me, you're living in this fast-paced reality, then the steps in this plan represent the best possible approach to increasing not just your lifespan but also your health-span, which the quality of your life in later years.

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But what if you wanted to go even further? How far could you push the boundaries of self-care?

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Take Bryan Johnson, the tech millionaire, whose personal slogan is “Don’t die.” He’s on a mission to achieve optimal health at all costs through strict sleep schedules, perfectly timed meals, advanced supplementation, extreme skincare and hair protocols, and even plasma transfusions. For him, it's a full-time job, supported by a team of specialists, chefs, daily medical assessments, and cutting-edge equipment all in the pursuit of longevity. He is, in essence, a living science experiment. But only time will tell if it all works or not.

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But what about the rest of us who don’t live in a Blue Zone or have access to personal chefs, air filtration systems or laboratories full of equipment?

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Well, there are additional things we can consider. Some of them are within reach and already covered in the 12 steps, but others may not be so easy to implement.

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For now, I’ve simply listed most of them below. But feel free to explore further and do your own research to see how these factors might be impacting your health and what changes you could make to address them.

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Mental & Lifestyle Factors

• Chronic stress - which raises inflammation and harms long-term health.  

• Loneliness and toxic relationships - shortens lifespan.  

• Negative self-talk and low self-worth - affect hormones and immunity.  

• Excessive screen time - disrupts sleep and strains the eyes.  

• Noise pollution - increases stress and heart disease risk.  

• Constant notifications and multitasking - can cause mental fatigue.  

• Overconsumption of news and media - heightens anxiety.  

• Suppressed emotions and unresolved trauma - manifest physically.  

• Retiring or stopping activities too early - can reduce purpose and longevity.  

• Social inactivity - weakens emotional and cognitive health.  

 

Sleep & Recovery

• Poor sleep - impairs immunity, memory, and mood.  

• Blue light, noise, and temperature all impact sleep quality.  

• Sharing beds with restless or snoring partners can disrupt deep sleep.  

• Overtraining without rest can lead to burnout and hormonal imbalances.

 

Food & Gut Health

• Ultra processed foods can be loaded with chemicals and additives.  

• Pesticides, hormones, and antibiotics in or on meat, fruit and grains can disrupt health.  

• Artificial sweeteners damage gut bacteria and insulin response.  

• Burning or overheating food can produce carcinogens.  

• Inconsistent meal timing or eating too late affects metabolism.  

• Badly processed seed oils can contribute to chronic inflammation.  

• Overuse of antibiotics weakens gut health and immunity.  

• Low water intake and mineral imbalances impair energy and focus.

• De-caff coffee - some processes use harmful chemicals to remove caffeine - opt for Swiss method

 

Toxins & Environment

• Tap water may contain heavy metals, microplastics, and chemicals.  

• Bottled water can leach BPA, phthalates, and microplastics.  

• Mouthwash and some toothpastes kills beneficial oral bacteria.  

• Scented candles and room sprays release toxic VOCs (Volatile organic compound).  

• Non-stick pans release harmful PFAS (polyfluoroalkyl) when overheated.  

• Cleaning products often contain hormone-disrupting chemicals.  

• Personal care items may contain parabens and synthetic fragrances.  

• Mould in the home causes chronic respiratory and fatigue issues.  

• Plastic items like Tupperware and chopping boards leach toxins.  

• Dishwasher tablets may leave chemical residues.  

 

Air & Movement

• Car fumes and air pollution damage lungs and cardiovascular health.

• Chemical spreading in farms can leak out onto nearby residents 

• Lack of movement and prolonged sitting slows circulation, metabolism and causes back problems.  

• Poor posture contributes to chronic pain and tension.  

• Bad footwear misaligns the body and causes joint issues.  

• Staying indoors too much reduces vitamin D and air quality.  

 

Other Considerations

• Wireless earbuds may emit low-level radiation.   

• Multitasking reduces focus and increases stress hormones.  

• Under-stimulated brains decline faster - learning keeps them sharp.  

• Purposeful hobbies support emotional and cognitive well-being.

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Step 12 - Part 3 - Testing your progress now and going forward

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Once a year we take our cars to get an MOT and a service. But we don't do it for ourselves. It's understandable, firstly it's not a legal requirement, so we forget about it. And, in my experience GPs are not very approachable with anything unless it's to look at problems you already have, which by then may be too late.

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Physical tests are also important and often overlooked in standard health checks. They’re like the suspension, brakes, and steering of our human MOT that's not always included in a GP check, but absolutely worth tracking, especially as we age. Here are some ways to test your current health:-

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Mobility & Balance

 

1.Sit-to-Stand Test (30 seconds) - This tests your lower body strength and endurance.

Sit in a chair with arms crossed over chest. Stand up and sit down as many times as you can in 30 seconds.

Target:- 

  - 14+ for ages 60–64  

  - 12+ for ages 65–69  

  - Fewer than 8 may suggest weakness

 

2. 'Timed Up and Go' (TUG) Test for balance, gait, and risk of falling.

Sit in a chair, stand up, walk 3 metres (10 ft), turn around, walk back, and sit down.

Target:-  

Under 10 seconds = normal  

Over 12 seconds = possible balance issue/fall risk

 

Strength & Grip

 

3. Grip Strength Test - for overall muscle strength (closely linked to longevity!)

Use a hand grip dynamometer (available online or at some gyms/clinics). Squeeze as hard as possible.

Target:- 

  - Men: 35–60 kg  

  - Women: 20–35 kg  

  - Below 26 kg (men) or 16 kg (women) = low grip strength and could be sign of frailty risk

 

No grip tool? Use a jar-opening test. And if you struggle to open a standard jar, that’s a decent rough indicator.

 

4. Plank or Wall Sit - Tests your core and leg strength.

Time how long you can hold:-

  - A forearm plank (on toes)

  - A wall sit (legs at 90°, back against wall)

Target:-  

  - 30 seconds is a good baseline  

  - Over a minute = strong!

 

Flexibility & Range of Motion

 

5. Toe Touch or Sit-and-Reach Tests hamstring and lower back flexibility.

Can you touch your toes without bending the knees or how far beyond your toes can you reach sitting down?

 

6. Neck and Shoulder Mobility

Can you:

  - Touch opposite shoulder blades (like putting on a bra or scratching your back)?

  - Rotate your neck fully side to side without pain?

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If you struggle with either or both of the above, then practice your mobility routine, daily. 

 

Coordination

 

7. Balance Stand (One-Leg Test)

- Stand on one leg, arms crossed over chest, eyes open.

- Time yourself.

Target:

  - 30+ seconds under age 60

  - 10+ seconds for 60–70s

  - Under 5 seconds may suggest fall risk

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Health Check-ups

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Over the age of 40 you can ask for a 'check-up' but it's fairly basic. Here are other ways you can test your overall health going forward.

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Your VO₂ Max is the 'gold standard' for cardiorespiratory fitness if you're serious about tracking your overall health and performance potential.

 

What is VO₂ Max?

 

VO₂ Max (or maximal oxygen uptake) is a measure of how much oxygen your body can use during intense exercise. It's a key indicator of aerobic fitness and how efficiently your heart, lungs, and muscles work together. Higher VO₂ Max = better cardiovascular health and endurance strongly linked to 'longevity', especially as we age.

 

How to Test It

 

1. Smartwatch Estimate (Easiest Option)

Devices like Apple Watch, Garmin, Fitbit, Whoop etc can estimate your VO₂ Max using heart rate data and movement patterns during walks, runs, or workouts, however it is less accurate than a lab style test, but still a good indication.

 

2. Sub-maximal Field Tests (DIY options)

 

Rockport Walk Test

- Walk 1 mile as fast as you can, then take your heart rate immediately at the end.

- Insert your time, Heart Rate, weight, age, and sex into an online VO₂ Max calculator.

 

Cooper Test

- Run as far as you can in 12 minutes (even if you have to keep stopping for breath or walking)

- Use the formula:  

 VO₂ Max = (Distance in metres – 504.9) ÷ 44.73

 

E.g. if you ran 2,200m in 12 minutes, then:-  

2200 – 504.9 =1,695.1  then divided by 44.73 = 37.9 ml/kg/min

 

3. Lab Testing (Most Accurate if facilities available near you)

- Done on a treadmill or bike with a mask and gas analysis.

- Measures actual oxygen usage during max effort.

- Can cost £100–£200 privately in the UK but gives real precision.

 

So, what is a "Good" VO₂ Max?

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Average VO2 Max Values (according to Garmin)

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1. For Men:

   • Ages 20-29: Good is 44-52.9 ml/kg/min.

   • Ages 30-39: Good is 42-49.9 ml/kg/min.

   • Ages 40-49: Good is 39-44.9 ml/kg/min.

   • Ages 50-59: Good is 36-42.9 ml/kg/min.

   • Ages 60+: Good is 33-37 ml/kg/min

      

2. For Women:

   • Ages 20-29: Good is 37-44.9 ml/kg/min.

   • Ages 30-39: Good is 34-40 ml/kg/min.

   • Ages 40-49: Good is 30-37 ml/kg/min.

   • Ages 50-59: Good is 28-32 ml/kg/min.

   • Ages 60+: Good is 25-27 ml/kg/min

 

For comparison, elite athletes often have 60+, or even 80+ if in endurance sports.

 

VO₂ Max is a strong predictor of heart health and all-cause mortality. It improves with aerobic exercise (running, cycling, HIIT, etc). But will decline with age. But the good news is that it's trainable at any age.

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DIY Health Checks

These are things you can monitor yourself at home:

 

• Blood pressure – Use a home device or check it at a pharmacy - look up what your 'optimal' (not normal) blood pressure should be. 

• Heart rate & rhythm – Use your fingers or a smartwatch to see resting HR and spot any irregularities.

• Weight & BMI – Track trends over time (don’t obsess over single numbers) - there are many BMI calculators online you can use to benchmark against. 

• Waist circumference – This is a good indicator of visceral fat and metabolic health.

• Sleep patterns – Use a sleep tracker or journal. Note duration and quality.

• Energy levels – How do you feel most days? Tired all the time could be a red flag and you need to look at what could be causing this.

• Mood & mental health – Are you feeling more anxious or down - Journaling helps track this.

• Skin/moles – Do a visual check once a month (Look up the ABCDE rule for suspicious moles).

• Bathroom habits – Frequency, colour, consistency of urine and stool can tell a lot.

 

Basic Lab Tests (Annual or Every Couple Years)

Ask your GP or get them via private clinics or health screening packages if you have them, they need to include:-

 

• Full blood count

• Cholesterol (lipid profile)

• Blood glucose (fasting or HbA1c)

• Liver & kidney function

• Thyroid function

• Vitamin levels - specifically D & B12 levels (if you're often tired or low)

• Iron/ferritin levels (especially if fatigue or vegan/vegetarian)

 

Check-Ups to Book (Every 1-3 Years, Depending on Age)

Some of these are age/gender dependent, but worth scheduling:

 

• GP health check (NHS offers them from age 40+)

• Dental check-up (every 6–12 months)

• Eye test (every 2 years or sooner if needed)

• Hearing test (especially after 50)

• Skin cancer screening (if you have many moles/fair skin/history)

• Prostate exam or PSA test (for men 50+ or earlier if family history)

• Cervical smear (every 3–5 years for women)

• Breast screening (mammogram from 50+)

• Bowel cancer screening (FIT test offered from 50-60s in UK)

 

Mind & Lifestyle Review

Think of this like checking the software, not just the hardware:

 

• Are you managing stress well?

• Are you getting regular movement or exercise?

• Are you eating whole foods rather than ultra-processed?

• Do you have connection/social support?

• Are you drinking enough water, and not too much alcohol?

 

Tech Helps*

• Smartwatches (like Apple Watch, Fitbit, Garmin etc.) can track heart rate, ECG, sleep, and activity.

• Apps like Zoe, Whoop, Sleep Cycle, or Headspace can provide health insights.

• Some pharmacies and clinics offer walk-in health check-up options.

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*Use wearable devices and health apps with caution - they can cause anxiety if you constantly check and monitor yourself.

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Cognitive testing as we age​

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As you know, cognitive function is just as important part of your overall health as physical fitness. And it also can be checked and even improved over time. 

 

There are a few ways to assess this, ranging from simple self-tests to more formal assessments.

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Tests usually check:-

• Memory (short- and long-term)

• Attention and focus

• Language and verbal fluency

• Problem-solving and reasoning

• Processing speed

• Spatial awareness

 

Self-Assessment & Screening Tools

 

1. MoCA (Montreal Cognitive Assessment) is a 10-minute screening used by doctors for mild cognitive impairment and includes:- Memory, language, orientation, attention, and visuospatial tasks.

It's scored out of 30, with 26+ being considered 'normal'.

You can try versions online or as PDFs (just don’t cheat on the memory part!).

 

Try a MoCA sample test - https://www.mocatest.org

 

2. Mini-Mental State Examination (MMSE) is commonly used to screen for dementia and cognitive decline similar to MoCA but slightly less sensitive to early-stage issues. It's usually GP-administered.

 

3. Online Brain Function Tests & Apps can be good for tracking performance over time. Try the following:-

• Cambridge Brain Sciences (scientific, paid plans available)

• Lumosity – games to track attention, memory, and speed

• CogniFit – cognitive screening and brain training

• BrainCheck – medical-grade cognitive testing (used in clinics)

 

Everyday Signs to Watch (Soft Indicators)

1. Trouble concentrating

2. Forgetting names, appointments, or where you left things

3. Word-finding difficulty

4. Slower thinking or problem solving

5. Mood changes (e.g., apathy, irritability)

 

Tracking these over time is more useful than a single snapshot.

 

DIY Brain Fitness (Fun but useful)

 

Working memory: Repeat back a string of numbers forward/backward (try 7+ digits)

Reaction time: Use sites like humanbenchmark.com

 

Look up an online Stroop test: Say the colour of the word, not the word itself

 

Verbal fluency: Name as many animals or fruits as possible in 1 minute

Normal = 15+ words for most adults

 

How to Improve Cognitive Function

Exercise improves blood flow to the brain and therefore brain function

Good sleep - as we know by now

Brain-challenging tasks (puzzles, learning a new skill/language)

Social interaction

Meditation & mindfulness

Omega-3s (from oily fish) and a healthy balanced diet

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The opposite to the above will damage the brain

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Step 12 - Part four - Final note

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Well, here we are.

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The full 12 steps...complete - phew!

 

Hopefully, you're now well on your way to a longer, healthier life.

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Everyone’s journey is different. Some of you might have found the first few steps easy, but struggled to make time for things like journaling or exercise. Others may already have a solid sleep routine or a good social life, but found it tough to cut out certain foods or drinks.

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And that’s okay. The goal isn’t instant perfection. Just improvement.

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If I’m being honest, I manage to work most of the steps into my daily life, but I still need to be better about taking daily walks, journaling consistently, and getting quality sleep. We’re all a work in progress.

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But here's the bottom line, it really comes down to a single choice.

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You can enjoy life now in the most indulgent way...eat what you want, drink what you like, stay up late binging on TV and snacks or relax all day on the sofa. But understand the trade-off: a shorter life, more health issues, and possibly a slower, more difficult end. I know that sounds blunt, but it’s the reality the vast majority of the population face.

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Or, you can make changes now to give yourself the best shot at a vibrant, active life. One where you can still travel, play with your grandkids in the garden, go on long walks, and enjoy social activities well into your later years with energy, strength, and clarity and without the burden on others. 

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Is there a happy medium?

 

Some people believe there is. And maybe, for a rare few, balance truly works. But in my experience, 'balance' is often just a stepping stone back into old habits. Most of the people I’ve spoken to who claim to have mastered that perfect mix are either fooling themselves or fighting a losing battle. Remember, the brain loves rewards. Give it a taste, and it wants more. That’s just how we’re wired.

 

So take control now.

As we age, we naturally move less, lose muscle, our cognitive function declines, and boredom can creep in. All of that makes it even harder to resist temptation. The more you use your brain and body, and the more you fuel it with wholesome food, the better you'll feel and the longer you’ll thrive. Do this now and your future self will thank you for it.

 

Remember, you can always revisit these steps. Start from the beginning if you need to. There's no shame in resetting, realigning, or recommitting.

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If you ever have questions, don't hesitate to reach out.

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I hope you’ve gained something valuable from these 12 steps...I know I have.

 

As Spock once said: “Live long and prosper.” 🖖

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