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Autophagy — Inducers

Autophagy is the cell's self-cleaning system — it breaks down and recycles damaged proteins and organelles. Declining autophagy is a core hallmark of aging. These compounds restore it.

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Spermidine

One of the most well-studied autophagy inducers. Found naturally in wheat germ, cheese, soy. As a supplement, 5–10mg/day. Human studies show improved cardiovascular and cognitive markers. Accessible, low risk.

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Rapamycin (mTOR inhibitor)

The most potent known autophagy inducer. mTOR inhibition drives autophagy powerfully. Used in longevity protocols at low intermittent doses (2–6mg weekly). Prescription only in most countries. Physician guidance essential.

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Berberine

AMPK activator with autophagy-inducing properties. Often called "natural metformin." Well-studied for metabolic health. 500–1000mg/day with meals. Widely available OTC in Europe.

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Intermittent Fasting

The most accessible autophagy trigger — no compounds needed. 16–24 hours of fasting meaningfully upregulates autophagy. Combines powerfully with spermidine and other inducers.

The autophagy stack: Spermidine + intermittent fasting forms the accessible foundation. Berberine adds AMPK activation. Low-dose rapamycin (under physician guidance) is the most potent addition for those seeking maximum effect. Combine with NAD+ precursors for synergistic mTOR/AMPK balance.