The ULTM8 Guide

Your ULTM8 Report shows where you stand. Our guide gives you the targets and habits, across all eight pillars, to help you extend your healthspan and wealthspan.

Your Healthspan

Heart

Your heart and blood vessels move oxygen and nutrients to every cell in your body. Keeping them healthy is one of the single biggest levers for a long life, poor cardiovascular health is the world's leading cause of early death.

🎯TargetBlood pressure around 120/80, a healthy resting heart rate, and no everyday breathlessness.
Habits
  • Do cardio two to three times a week, walking, jogging, cycling, or swimming.
  • Check in on your resting heart rate and blood pressure now and then.
  • Get an annual health check that covers the key markers.

Strength

Strength covers your muscle, resistance training, and mobility. It's one of the best predictors of independence later in life, strong people stay capable, mobile, and injury-resistant for far longer as they age.

🎯TargetAble to do 20–25 push-ups in a set, and strong enough for everyday lifting and carrying.
Habits
  • Strength train two or three times a week.
  • Do some mobility or stretching work regularly.
  • Eat protein with most meals to maintain muscle.

Endurance

Endurance is your aerobic capacity, how long your body can sustain effort. It's one of the clearest signals of how well you're ageing, and higher fitness is strongly linked to living longer.

🎯TargetAble to sustain 30–60 minutes of moderate cardio, and climb stairs without getting winded.
Habits
  • Do stamina-building sessions a couple of times a week.
  • Stay active most days, many aim for around 8,000 steps.
  • Every few months, see if you can go a little longer or faster.

Lifestyle

Lifestyle is the foundation underneath everything, your sleep, nutrition, and daily movement. These quiet, repeated habits compound over years and shape your healthspan more than almost anything else you do.

🎯TargetConsistently rested, active, and well-fed, with steady energy, recovery, and mood.
Habits
  • Aim for 7+ hours of sleep most nights.
  • Move daily, many aim for around 8,000 steps.
  • Eat healthy meals most of the time.

Your Wealthspan

Debt

Debt is money you owe, and its interest quietly works against your future. Keeping it low, especially high-interest debt, frees up the resources you need to build everything else.

🎯TargetZero high-interest debt, with your overall net position steadily improving.
Habits
  • Spend within your budget each month.
  • Pay bills and balances on time.
  • Put any spare toward your highest-interest debt first.

Protection

Protection is your financial safety net, savings and insurance that absorb life's shocks. Without it, a single setback like a job loss or illness can undo years of progress in weeks.

🎯Target6–12 months of expenses saved, plus health, income, and life cover in place.
Habits
  • Move something to savings every month, automatically.
  • Review your insurance cover once a year.
  • Revisit your cover after any big life change, a new job, child, or home.

Retirement

Retirement is the money you're setting aside for the decades when you're no longer earning. The earlier and more consistently you build it, the more it compounds, your money needs to last as long as your health does.

🎯TargetOn track for roughly 25× your yearly spending by the time you retire.
Habits
  • Contribute around 15%+ of your income, ideally automatically.
  • Review your progress against your target each year.
  • Revisit the plan every few years as your income and life change.

Income

Income is what you earn and how reliably it flows. Income that's stable, growing, and comes from more than one source is the engine of a secure long life, and your best protection if any single source falters.

🎯TargetIncome comfortably covers expenses with a surplus, from two or more sources, with passive income growing.
Habits
  • Keep building skills that raise your earning potential.
  • Work toward adding a second income stream.
  • Grow passive income that covers more of your expenses over time.

Start with one pillar, one habit.

You don't need to fix everything at once, small, consistent moves compound into a longer, stronger life. Take your longevity check to see which pillar to start with.

Get started →