The eight switches your food flips.
Longevity science keeps circling back to a handful of cellular pathways. HBI is the only food score built around them — here’s what each one does, and the foods that light it up.
AMPK activation
The cellular “low-fuel” switch that flips you into repair mode.
AMPK is the same pathway targeted by metformin — the world’s most-prescribed diabetes drug. Several foods nudge it for free.
NRF2 activation
Your body’s master antioxidant and detoxification switch.
Sulforaphane from broccoli sprouts is the most potent natural NRF2 activator we know of.
Autophagy promotion
Cellular self-cleaning that recycles damaged parts.
The polyamine spermidine — found in wheat germ, aged cheese and mushrooms — is one of the most studied dietary autophagy triggers.
Sirtuin activation
The longevity “guardian” proteins tied to fasting.
Resveratrol, the compound behind the “red wine” longevity headlines, is a classic sirtuin activator.
mTOR inhibition
Dialling down the growth pathway that ages you when overactive.
The drug that inspired mTOR longevity research, rapamycin, is named after Rapa Nui — Easter Island — where it was first found in the soil.
Senolytic activity
Clearing the “zombie” cells that drive inflammation.
Fisetin, concentrated in strawberries, is one of the most promising dietary senolytics in current research.
NAD+ support
The coenzyme that powers energy and DNA repair — and falls with age.
Foods rich in NAD+ precursors (like niacin and its cousins) help top up a fuel that naturally drains with age.
Telomere protection
Protecting the caps on your chromosomes from fraying.
Higher intake of colourful, antioxidant-dense whole foods tracks with longer telomeres in large studies.
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