Unlocking Longevity: NMN, Spermidine, Autophagy, and More

By Dr. Steve Bennett


Are you interested in learning about ways to use nutrition and supplements to optimize your health, wellness and longevity? Recent studies have explored the effects of NMN and autophagy, spermidine and caloric restriction as well as PQQ’s effect on mitochondria. And now it is well known that the condition of our mitochondria is directly correlated to our aging process and longevity.

Furthermore, epigenetics has been shown to play a role in cancer prevention as well heart disease. So paying close attention to lifestyle, dietary choices, sleep, mindfulness and appropriate supplementation of age related decreased nutrients (NAD+, Spermidine, etc) allows us to optimize our healthspan.

By understanding these components of healthy aging we can better understand how nutritional supplementation may help us achieve longer life spans while maintaining our quality of life. Here at Intuitive Nutrients, we dive into these subjects every single day!

One of our very favorite studies in the area of long life and health is known as the "Bruneck Study". Its findings related to longevity, autophagy and spermidine are profound and far reaching. In this study, 840 patients in a small city in Northern Italy were monitored closely for 20 years. Their dietary intake was meticulously recorded, specifically to observe the amount of dietary Spermidine they consumed. It turned out that, after 20 years, those in the top 1/3 of Spermidine intake lived an average of 5.7 years longer than those in the bottom 1/3. The difference in dietary intake being approximately 3 mgs of Spermidine.

Excitingly, the two main conditions that these patients were protected from were cancer (of all types) and vascular disease, meaning heart attack and stroke. Finally, spermidine has also been proven to positively impact neurocognitive decline..which suggests that it helps us not only live a longer life, but also helps keep us mentally sharp through the extra years! We are here to help you explore holistic, evidence-based nutrition so that you can make informed decisions for your own journey towards greater vitality!

Now, let's go beyond Spermidine into two other important nutrients in the quest for healthy aging: NMN and PQQ. These two, along with Spermidine all support key processes in our bodies..among these processes is Autophagy.

Side note: Check out our True-Autophagy™️ formula at: http://Intuitivenutrients.com

Table of Contents:

NMN and Autophagy:

NMN, or nicotinamide mononucleotide, is a powerful supplement that has been shown to increase autophagy. Autophagy is the process by which cells break down and recycle old proteins and organelles. This natural process helps keep our bodies healthy as we age, reducing inflammation, improving mitochondrial function, and protecting against chronic diseases such as cancer and heart disease.

Research suggests that NMN can help activate autophagy in cells by increasing levels of NAD+, an important coenzyme found in all living organisms. When NAD+ levels are low, cells cannot effectively produce energy or repair themselves—which can lead to aging-related illnesses like Alzheimer’s Disease and Parkinson’s Disease. Supplementing with NMN may be beneficial for people looking to slow down the effects of aging on their body.

In addition to its anti-aging benefits, research also shows that NMN can help protect against oxidative stress caused by free radicals—molecules that damage cell structures when they become too abundant in the body due to environmental factors like pollution or poor diet choices. By helping reduce oxidative stress levels in the body, NMN may help prevent chronic diseases associated with aging such as diabetes and cardiovascular disease.

Finally, some studies suggest that supplementing with NMN (like Spermidine) could potentially improve cognitive performance over time by increasing neuroplasticity—the brain's ability to adapt quickly when presented with new information or tasks. This could be especially beneficial for elderly individuals who want to maintain sharp mental acuity into their later years of life without having to resort to more extreme measures like surgery or medication interventions.

Overall, supplementing with NMN has many potential health benefits related to healthy aging processes such as autophagy activation and improved cellular protection from oxidative stressors. Additionally, it may provide cognitive improvements over time through increased neuroplasticity capacity within the brain.

NMN is an important supplement to consider for healthy aging and autophagy, which can help clear out damaged cells in the body. Now let's look at how spermidine and caloric restriction may also be beneficial.

Key Takeaway: NMN is a powerful supplement that can provide numerous health benefits related to healthy aging, including autophagy activation, improved cellular protection from oxidative stressors, and increased neuroplasticity. It may help reduce inflammation, improve mitochondrial function, protect against chronic diseases like cancer and heart disease, and potentially improve cognitive performance.

Spermidine and Caloric Restriction Mimetics:

Spermidine is a naturally occurring polyamine found in food sources such as wheat germ, mushrooms, and legumes. It has been linked to longevity due to its ability to reduce oxidative stress, improve mitochondrial function, and increase lifespan. Studies have also shown that spermidine can help protect against age-related diseases such as cancer and heart disease.

Caloric restriction (CR) is the practice of reducing calorie intake while still maintaining adequate nutrition. This dietary intervention has been associated with increased life expectancy in various animal models. When combined with spermidine supplementation, CR may provide even greater health benefits than either alone.

An important term to mention here is "mimetic", which means a substance that stimulates a process, similar to other substances or conditions that stimulate the same process. Here we would refer to Spermidine (as well as NMN and others)as a Caloric Restriction (CR) Mimetic. That means that Spermidine stimulates the process of cellular renewal "Autophagy" that is normally triggered by Caloric Restriction.

One study found that mice fed a low-calorie diet supplemented with Spermidine had significantly longer lifespans compared to those on the same diet without supplementation or those on an unrestricted high-calorie diet without supplementation. The researchers concluded that this combination of CR and Spermidine had an additive synergistic effect, and could be beneficial for healthy aging by improving metabolic health and reducing inflammation levels in the body.

In addition to increasing lifespan, research suggests that combining caloric restriction with Spermidine may also help prevent age-related diseases like cancer and cardiovascular disease by protecting cells from damage caused by free radicals or reactive oxygen species (ROS). One study showed that mice given both caloric restriction and spermidine experienced fewer tumors than those who were only given one or neither intervention.

Similarly, another study found that supplementing a low-calorie diet with spermidine reduced markers of cardiovascular risk factors such as cholesterol levels in rats when compared to animals on an unrestricted high-calorie diet without supplementation or those on a restricted high-calorie diet without supplementation .

Overall, there is evidence suggesting that combining caloric restriction with supplemental doses of Spermidine may offer protective effects against age related diseases while promoting healthy aging through improved metabolic health and reduced inflammation levels within the body. While further studies are needed before any definitive conclusions can be made about this combination therapy’s potential benefits for humans, it appears promising at this time.

Spermidine and caloric restriction are powerful tools to help optimize longevity, but there are other ways as well. Next we will look at how PQQ and mitochondria can play a role in healthspan and overall wellness.

Key Takeaway: Combining caloric restriction with supplemental doses of spermidine may offer protective effects against age-related diseases and promote healthy aging. Benefits include: reduced oxidative stress, improved mitochondrial function, increased lifespan, protection from free radicals and ROS damage, decreased tumors, and lower cholesterol levels. Further research is needed to determine the potential benefits for humans.

PQQ and Mitochondria:

PQQ (pyrroloquinoline quinone) is a powerful antioxidant that has been shown to improve mitochondrial function and protect against age-related diseases such as cancer and heart disease. It works by increasing the production of new mitochondria, which helps to boost energy levels, reduce inflammation, and protect against oxidative stress.

Mitochondria are tiny organelles found in cells throughout the body that produce energy for cellular processes. As we age, our mitochondria become less efficient at producing energy due to damage from free radicals or other environmental factors. This can lead to fatigue, weakened immunity, and an increased risk of chronic diseases like diabetes and Alzheimer’s.

PQQ helps combat this decline in mitochondrial efficiency by stimulating the growth of new mitochondria within cells. Studies have also found that PQQ can help reduce inflammation associated with aging by activating Nrf2 pathways – proteins involved in protecting cells from oxidative damage caused by free radicals. In addition, PQQ has been shown to increase nerve cell activity which may help prevent cognitive decline associated with aging.

Finally, PQQ is believed to be beneficial for cardiovascular health as it has been linked with improved blood vessel elasticity and reduced arterial stiffness – both important factors for maintaining healthy blood pressure levels over time.

Overall, PQQ appears to be a promising supplement for promoting healthy aging. Its ability to support mitochondrial function while reducing inflammation and protecting against oxidative stress-related damage caused by free radicals may help slow down some of the effects of aging on your body before they become more serious later on in life.

PQQ has been shown to have a positive effect on mitochondrial function and health, helping to support the body's natural defenses against age-related diseases. Moving forward, we'll explore how epigenetics plays an important role in longevity and healthy aging.

Key Takeaway: PQQ is a powerful antioxidant that may help protect against age-related diseases and promote healthy aging. Its benefits include: • Stimulating the growth of new mitochondria within cells • Reducing inflammation by activating Nrf2 pathways • Increasing nerve cell activity to prevent cognitive decline • Improving blood vessel elasticity and reducing arterial stiffness.


Epigenetics is the study of how environmental factors can influence gene expression without changing the underlying DNA sequence. This field of research has revealed many potential pathways for improving healthspan through lifestyle interventions such as diet, exercise, sleep hygiene, stress management and nutritional supplements like NMN or PQQ.

NMN (nicotinamide mononucleotide) is a precursor to NAD+ which plays an important role in regulating energy metabolism and autophagy. Autophagy is a process by which cells break down and recycle damaged proteins and organelles in order to maintain cellular homeostasis. Supplementing with NMN has been shown to increase levels of NAD+, leading to increased autophagy and improved overall healthspan.

Spermidine is another supplement that may help promote healthy aging by activating caloric restriction-like effects on cells via epigenetic mechanisms. Caloric restriction refers to reducing calorie intake while still consuming adequate amounts of essential nutrients; this practice has been associated with extended lifespan in some animal models.

Spermidine supplementation has been found to mimic these effects by modulating certain genes involved in longevity pathways, suggesting it could be beneficial for maintaining good health over time.

PQQ (pyrroloquinoline quinone) is a compound that acts as an antioxidant and mitochondrial protector, helping reduce oxidative damage caused by free radicals within our cells’ mitochondria – the “powerhouses” responsible for producing energy from food sources like glucose or fatty acids. By preserving mitochondrial function, PQQ helps support metabolic processes necessary for optimal functioning throughout life span .

Epigenetics can be a powerful tool to help us understand how our environment and lifestyle choices affect our health, and supplementing with key nutrients may help support healthy aging. Let's take a look at which supplements can play an important role in promoting longevity.

Key Takeaway: The potential for improving healthspan and longevity through lifestyle interventions such as diet, exercise, sleep hygiene, stress management and nutritional supplements like NMN or PQQ is supported by research in the field of epigenetics. Supplements like NMN (nicotinamide mononucleotide), spermidine and PQQ (pyrroloquinoline quinone) can help promote healthy aging by activating caloric restriction-like effects on cells via epigenetic mechanisms, increasing autophagy levels and protecting mitochondrial function.

Supplements for Healthy Aging:

Supplements can be an important part of any healthy aging plan. Nutrients like NMN, PQQ and Spermidine (among others) have been shown to reduce inflammation, improve mitochondrial function, protect against oxidative stress, and more! All of these actions lead to a longer healthier life.

NMN is a form of nicotinamide mononucleotide, which is a precursor to NAD+ (nicotinamide adenine dinucleotide). NAD+ plays an essential role in cellular energy production and helps regulate the body’s circadian rhythm. Studies suggest that supplementing with NMN may help slow down the aging process by increasing levels of NAD+.

Spermidine is another supplement that has been studied for its potential anti-aging benefits. It's found naturally in certain foods such as wheat germ and legumes, but it can also be taken as a supplement. Spermidine has been linked to improved longevity through its ability to activate autophagy—a natural process where cells break down damaged proteins and organelles in order to regenerate themselves. Additionally, studies suggest that spermidine may also help promote cell survival during times of stress or disease.

Caloric restriction (CR) is another way you can potentially extend your lifespan by reducing your caloric intake without malnutrition or deprivation. CR works by activating genes associated with longevity while simultaneously decreasing inflammation throughout the body. While long-term CR isn't recommended for everyone due to possible health risks, short-term periods of fasting combined with supplementation could provide some benefit when done safely under medical supervision.

PQQ stands for Pyrroloquinoline quinone which acts as an antioxidant within our bodies helping protect us from free radical damage caused by environmental toxins like air pollution or UV radiation exposure from the sun. PQQ also helps support mitochondria health which are responsible for producing energy within our cells allowing them to stay strong and functional even into old age!

Eating nutrient-dense foods and taking supplements tailored towards healthy aging can make all the difference when it comes to optimizing epigenetic expression, so that we live longer, healthier lives.

Key Takeaway: Healthy aging requires a holistic approach that includes nutrient-dense foods, supplements tailored towards healthy aging, and lifestyle changes such as caloric restriction. Supplements like NMN, Spermidine, and PQQ can help protect against oxidative stress and inflammation while activating genes associated with longevity. With these tools at our disposal we can optimize epigenetic expression for healthier lives!


In conclusion, it is clear that there are many different strategies for promoting healthy aging and longevity. NMN and autophagy, Spermidine and caloric restriction, PQQ and mitochondria, epigenetics, supplements - all of these can play a role in helping to reduce the risk of chronic disease while optimizing healthspan.

While more research is needed to fully understand how each of these factors work together to promote healthy aging, we now have a better understanding of the importance of nutrition when it comes to longevity. With this knowledge in hand, individuals can make informed decisions about their diet and lifestyle choices with the goal of living longer healthier lives.

It's time to take control of our health and longevity. Intuitive Nutrients offers natural solutions backed by science that are designed to improve your overall healthspan, from promoting autophagy for cellular protection against aging-related diseases, to providing nutritional supplements such as PQQ, Spermidine and NMN, which help support mitochondrial energy production, autophagy and longevity in general.

Please visit www.intuitivenutrients.com and review our True-Autophagy™️ product. This product combines 300 mgs of NMN, 6 mgs of Spermidine THCL and 20 mgs of PQQ, all in a daily 2 capsule dose.

We see True-Autophagy as a must have for anyone over 35 years old, that are interested in avoiding chronic disease, maintaining functional wellness, and extending their healthspan to the maximum level! Take action now with Intuitive Nutrients – the premier source for nutraceuticals dedicated towards supporting optimal wellness through enhanced nutrition!


Dr. Steven Bennett
Dr. Steve Bennett

Intuitive Nutrients

Intuitive Nutrients was started by Dr. Steven Bennett as a way to provide top quality clinical-grade nutrients for his practice, at a reasonable price. Situated in beautiful San Diego Intuitive Nutrients is locally owned and operated by Dr. Bennett, his family and team. And they are proud to dedicate a portion of Intuitive Nutrients' profits to the Surfrider Foundation and Rady Children's Hospital.

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