The five longevity mechanisms
Every recipe on this site is organized around five biological leverage points. They are the levers the longevity research — Longo, Greger, Attia, the Blue Zones program — keeps coming back to. Absence diets (no gluten, no sugar, no fat) are thin. These are not absences. They're the things to chase.
Every recipe is scored on all five. The chart next to the title is called a Meridian Score — it shows at a glance which mechanisms a dish is hitting and how hard. A 13-point dinner is the target.
Polyphenol Load
The anti-inflammatory engine.
The plant compounds in extra-virgin olive oil, berries, herbs, green tea, and dark cacao that quiet systemic inflammation and support mitochondrial function.
Omega Ratio
The single most consequential food decision you make.
The fatty-acid balance in your tissues, set by what you eat and read out as cardiovascular and cognitive health decades later. Remove seed oils; add wild fish.
Fiber Density
What you actually feed when you feed yourself.
The raw material your gut microbiome needs to produce short-chain fatty acids — which regulate roughly half the human immune response.
Glucose Steady
Flat is the goal.
A flat post-meal glucose curve — one of the most durable longevity biomarkers. Not low-carb. Flat.
Autophagy Triggers
Rituals that clean the house.
Cellular housekeeping that breaks down damaged proteins before they become disease. Triggered by fasting, bitters, fermented foods, and specific food-adjacent rituals.
Highest-scoring recipes on the site
The dishes currently doing the most work across all five mechanisms. From 66 recipes and growing.