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[69.67.186.27]) by mx.google.com with ESMTPS id d75a77b69052e-50b13490792si17592891cf.28.2026.03.17.15.04.57 for (version=TLS1_3 cipher=TLS_AES_256_GCM_SHA384 bits=256/256); Tue, 17 Mar 2026 15:04:57 -0700 (PDT) Received-SPF: pass (google.com: domain of bounces+tjphuhs=gmail.com@bh.mail.beehiiv.com designates 69.67.186.27 as permitted sender) client-ip=69.67.186.27; Authentication-Results: mx.google.com; dkim=pass header.i=@bhmta.beehiiv.com header.s=bh header.b=2D9w7w5U; dkim=pass header.i=@mail.beehiiv.com header.s=bh header.b=PwzSRj2y; spf=pass (google.com: domain of bounces+tjphuhs=gmail.com@bh.mail.beehiiv.com designates 69.67.186.27 as permitted sender) smtp.mailfrom="bounces+tjphuhs=gmail.com@bh.mail.beehiiv.com"; dmarc=pass (p=REJECT sp=REJECT dis=NONE) header.from=beehiiv.com X-BmtaRef: eyJfQF8iOiJcXF8vIiwicmVjaXBpZW50IjoidGpwaHVoc0BnbWFpbC5jb20iLCJ4X2xpc3RfaWQiOiJmZDQxNjMwZS1lOTFmLTQ2ZDktYTI3NC1iNzQwZGFiNzU2ZDIiLCJ4X3N1YnNjcmliZXJfaWQiOiI5YzQwZDYzOS02ZTFkLTQyOTItYTlkNy0wZTRjYmJiNWQ1ZGIifQ== DKIM-Signature: v=1; a=rsa-sha256; d=bhmta.beehiiv.com; s=bh; c=relaxed/relaxed; bh=qMOSzhWbbOBe1emDdG5NjLoO+DJgm+GeZD2J500uod4=; h=from:subject:mime-version:content-type:content-transfer-encoding: list-unsubcribe:feedback-id:list-unsubscribe-post:reply-to:to:cc: content-type:feedback-id:from:subject:to; t=1773785044; b=2D9w7w5U2IfS7XO8djUeA/r+2mpDjgsmaS/Mm+uCCTXjzr5UoaUMg2JB488Cc4WWHXjtrt3J0 B2sQXZJ2WQHdCUHWhkdUSOr8zc/whF836y6pVYAtKwHTddZ72gZn4ToY83RGuG4s23pA2QnTw0A hZ1AKjPBcrQJIP8OJPYSIbQMqwEyOrkpNK0W/fZawuWVOHB9aNevI0IP9djGRAGCG5odWcvHzLB MzqXFSZA/fDD2vYNGDM4npeug0ZPICB+QKYxXBxB+ktdW9mzYKWX7vzAlnxuWZtM7/vjqIBERnf InFqHpakUG6m6KLx44F3hqqHk6ZfkGBY1XCWe9XD6FOw==; DKIM-Signature: v=1; a=rsa-sha256; d=mail.beehiiv.com; s=bh; c=relaxed/relaxed; bh=qMOSzhWbbOBe1emDdG5NjLoO+DJgm+GeZD2J500uod4=; h=from:subject:mime-version:content-type:content-transfer-encoding: list-unsubcribe:feedback-id:list-unsubscribe-post:reply-to:to:cc: content-type:feedback-id:from:subject:to; t=1773785044; b=PwzSRj2yiMw3FbmZTbBRxyHUrA7TqhUzueo9fh+DUZ9ckLChLS4e/14FH61JNsFuWLMFAnES6 URn1ck3PFTk7V5Z70ofUz0Ago8Tga3YZyvcyuh6l1uFjDiaPBx0GqGNRbF2YFUQGcYe0W63Pfl9 Y7vyLva9Tb/DM6fwbF6dccLnYaBx8tmPf9KGssj3y0uB4xsKql4wasuq77lA/QM01GZuCn0LmEX 5CivKvSEkAfRt2c73rO9YN2BYyc6+bGzPoGUbahKlRwdKjVHKut29A2IMiMR6Ml7dk6C7wh4sEY 0+VFq0BcehcOZwOcE25haB2bx//DzUUAr35FwT8Sd8oQ==; Received: from mail.beehiiv.com by bhmta(mta9) with HTTP id <3657cea2224d11f1a82c0e7c047d9ed1> for ; Tue, 17 Mar 2026 22:04:04 +0000 Content-Type: multipart/alternative; boundary="kGk3YIN/Qxat4hVeeeRyBw" To: "tjphuhs@gmail.com" Feedback-ID: d0da421c-e6e1-428b-9bb9-fffd42b6b703:newsletter:fd41630e-e91f-46d9-a274-b740dab756d2:c8f61fda6a60803 From: Hunter Williams List-Unsubscribe: , List-Unsubscribe-Post: List-Unsubscribe=One-Click Reply-To: =?utf-8?Q?Hunter=27s_Health_Hacks?= Subject: Weirdly-Named Longevity Compound X-Batch-Id: ec9ab0af-49c7-498e-bb1e-2f6d1b4ce380 X-Subscriber-ID: 9c40d639-6e1d-4292-a9d7-0e4cbbb5d5db sId: fd41630e-e91f-46d9-a274-b740dab756d2 x-beehiiv-ids: {"account_name":"https://huntershealthhacks.beehiiv.com/","campaign_id":"d0da421c-e6e1-428b-9bb9-fffd42b6b703","category":"newsletter","email_generated_at":1773785042,"user_id":"fd41630e-e91f-46d9-a274-b740dab756d2"} x-beehiiv-type: newsletter x-list-id: fd41630e-e91f-46d9-a274-b740dab756d2 x-list-owner: x-newsletter: https://huntershealthhacks.beehiiv.com/p/weirdly-named-longevity-compound x-newsletter-id: https://huntershealthhacks.beehiiv.com/ x-newsletter-signup: https://huntershealthhacks.beehiiv.com/subscribe Mime-Version: 1.0 Date: Tue, 17 Mar 2026 22:04:04 +0000 Message-ID: <20260317.220404.46e51a49@mta9> --kGk3YIN/Qxat4hVeeeRyBw Content-Type: text/plain; charset="utf-8" Content-Transfer-Encoding: quoted-printable Happy Tuesday!=0A=0ALast month, I [published an email ](https://huntersheal= thhacks.beehiiv.com/p/spermidine-nad-and-longevity)on some interesting rese= arch around spermidine.=0A=0AToday, I just dropped a brand new video on Spo= tify, breaking down spermidine. =0A=0AThe video goes deep into the research= . This email will give you the highlights. =0A=0ASpermidine for Longevity: = (https://open.spotify.com/episode/1hZCBd6gyHxfaQmnC5mQeZ?si=3DDXG4gruyTBCLz= 4Dsjl6S3A)=0A=0AI've been taking this daily for a while now, and I wanted t= o give you the full picture on what it is, how it works, and whether it's w= orth adding to your stack. =0A=0A=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80= =94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94= =E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2= =80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=0A=0A**What Is Spermidi= ne?**=0A=0ALet's get the name out of the way first. Yes, it was originally = discovered in semen. That's where the name comes from. But spermidine exist= s in nearly every cell in your body. It's not a sperm-specific compound. = =0A=0ASpermidine is a type of molecule called a polyamine. It's small and p= ositively charged. It plays a role in cell growth, stress response, immune = signaling, and gene activity. Your body makes it naturally. It also breaks = it down naturally. =0A=0AWhen the balance between production and breakdown = gets disrupted, that's when we start seeing links to aging and chronic dise= ase. Heart disease. Cancer. The usual suspects that come with oxidative str= ess over time.=0A=0A=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94= =E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2= =80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80= =94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=0A=0A**How Does It Actually Work?**= =0A=0AThere are three main pathways that make spermidine interesting from a= mechanistic standpoint.=0A=0A_First is autophagy._ Your cells have a built= -in recycling program. Spermidine triggers that program by blocking a prote= in called EP300. EP300 normally puts the brakes on cellular cleanup. =0A=0A= When spermidine blocks it, your cells start clearing out damaged parts more= efficiently. Better cleanup. Better cellular energy.=0A=0A_Second is prote= in production control_. Spermidine modifies a molecule called eIF5A through= a process called hypusination. =0A=0AThat modified eIF5A then boosts produ= ction of something called TFEB. Think of TFEB as the master switch for your= cells' recycling centers. This chain reaction has been confirmed across mu= ltiple species.=0A=0A_Third is nutrient sensing through mTOR._ Spermidine d= ials down mTOR. Lower mTOR signals the body to be in cleanup mode rather th= an growth mode. This is very similar to what happens when you fast. Your bo= dy shifts from building to repairing. =0A=0ASpermidine levels actually rise= naturally during fasting. That rise appears to be required for lasting lon= gevity benefits. So, taking spermidine is essentially giving your body a fa= sting signal without actually fasting.=0A=0A=E2=80=94=E2=80=94=E2=80=94=E2= =80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80= =94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94= =E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=0A=0A**What= Does the Research Say?**=0A=0AHuman evidence falls into two buckets. Obser= vational studies and intervention trials.=0A=0AOn the observational side, p= eople who eat more spermidine-rich foods have around 24 to 26 percent lower= risk of dying from any cause. They also show lower cardiovascular risk and= slightly lower blood pressure. That's a meaningful signal.=0A=0AOn the int= ervention side, a small three-month memory trial showed promising results. = But a larger 12-month trial using only 0.9 milligrams per day showed no sig= nificant memory benefit. Blood spermidine levels didn't change in either gr= oup. =0A=0AThe dose was probably just too low. When researchers examined hi= gher doses in the range of 3.3 to 40 milligrams per day, no safety issues w= ere observed. =0A=0ASide effects across trials were minimal. Some people re= ported minor joint and muscle issues. There was a signal around B12 depleti= on at higher doses, similar to what we see with metformin. Easy fix. Just m= ake sure you're supplementing B12. =0A=0AAt the highest dose tested, 40 mil= ligrams a day for 28 days, there were zero adverse events in healthy older = men. =0A=0A=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94= =E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2= =80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80= =94=E2=80=94=E2=80=94=E2=80=94=0A=0A**Dosing**=0A=0AThe typical wheat germ = or plant extract supplement gives you 0.6 to 1.2 milligrams per day. That's= probably too low to move the needle based on what we've seen.=0A=0AThe swe= et spot seems to be in the 5-10 mg/day range. That's where I personally not= ice a difference in energy levels and mental clarity. Nothing dramatic. Jus= t a consistent feeling of being dialed in. =0A=0AI don't think I've had a s= ingle day on spermidine where I was completely crashed from an energy stand= point.=0A=0AThe high end of dosing is 40mg/day. It's been shown to be safe = in short-term trials. But I probably wouldn't go that high myself. I think = 5-10mg/day is the right range for most people.=0A=0A=E2=80=94=E2=80=94=E2= =80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80= =94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94= =E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=0A= =0A**Final Thoughts**=0A=0AIf you're already hormonally optimized, resistan= ce training, running peptides, and eating well, spermidine is a great addit= ion for the longevity side of the equation. If your only goal right now is = putting on as much muscle as possible, maybe hold off. But for most of us w= ho want to live long and live strong, this belongs in the stack.=0A=0AThe p= roduct I personally use is [NAD Regen from Biostack Labs.](http://biostackl= abs.com/hunter) =0A=0AOne serving provides 5mg of spermidine, along with a = few other solid ingredients. It's been my go-to through this past year, and= I've been really happy with it. =0A=0AAs always, thank you for being here,= and thank you for supporting the work!=0A=0ABest,=0A=0AHunter Williams =0A= =0A=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94= =E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2= =80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80= =94=E2=80=94=E2=80=94=0A=0A**Further Reading**=0A=0A* [https://pubmed.ncbi.= nlm.nih.gov/29371440/](https://pubmed.ncbi.nlm.nih.gov/29371440/)=0A=0A* [h= ttps://pubmed.ncbi.nlm.nih.gov/29955838/](https://pubmed.ncbi.nlm.nih.gov/2= 9955838/)=0A=0A* [https://pubmed.ncbi.nlm.nih.gov/25526088/](https://pubmed= .ncbi.nlm.nih.gov/25526088/)=0A=0A* [https://pubmed.ncbi.nlm.nih.gov/303884= 39/](https://pubmed.ncbi.nlm.nih.gov/30388439/)=0A=0A* [https://pmc.ncbi.nl= m.nih.gov/articles/PMC9136623/](https://pmc.ncbi.nlm.nih.gov/articles/PMC91= 36623/)=0A=0A* [https://pubmed.ncbi.nlm.nih.gov/29315079/](https://pubmed.n= cbi.nlm.nih.gov/29315079/)=0A=0A* [https://pubmed.ncbi.nlm.nih.gov/39405978= /](https://pubmed.ncbi.nlm.nih.gov/39405978/)=0A=0A* [https://pmc.ncbi.nlm.= nih.gov/articles/PMC11587830/](https://pmc.ncbi.nlm.nih.gov/articles/PMC115= 87830/)=0A=0A=0A=E2=80=94=E2=80=94=E2=80=94=0A=0AYou are reading a plain te= xt version of this post. For the best experience, copy and paste this link = in your browser to view the post online:=0Ahttps://huntershealthhacks.beehi= iv.com/p/weirdly-named-longevity-compound --kGk3YIN/Qxat4hVeeeRyBw Content-Type: text/html; charset="utf-8" Content-Transfer-Encoding: quoted-printable Weirdly-Named Longevity Compound
New video on spermidine= is live!  ‌ ‌ ‌ ‌ ‌=  ‌ ‌ ‌ ‌ ‌ R= 04; ‌ ‌ ‌ ‌ ‌ &= #8204; ‌ ‌ ‌ ‌ ‌= 0;‌ ‌ ‌ ‌ ‌ ‌&= #160;‌ ‌ ‌ ‌ ‌ ̴= 4; ‌ ‌ ‌ ‌ ‌ &#= 8204; ‌ ‌ ‌ ‌ ‌ = ;‌ ‌ ‌ ‌ ‌ ‌&#= 160;‌ ‌ ‌ ‌ ‌ ‌= ; ‌ ‌ ‌ ‌ ‌ = 204; ‌ ‌ ‌ ‌ ‌ = ‌ ‌ ‌ ‌ ‌ ‌= 60;‌ ‌ ‌ ‌ ‌ ‌=  ‌ ‌ ‌ ‌ ‌ R= 04; ‌ ‌ ‌ ‌ ‌ &= #8204; ‌ ‌ ‌ ‌ ‌= 0;‌ ‌ ‌ ‌ ‌ ‌&= #160;‌ ‌ ‌ ‌ ‌ ̴= 4; ‌ ‌ ‌ ‌ ‌ &#= 8204; ‌ ‌ ‌ ‌ ‌ = ;‌ ‌ ‌ ‌ ‌ ‌&#= 160;‌ ‌ ‌ ‌ ‌ ‌= ; ‌ ‌ ‌ ‌ ‌ = 204; ‌ ‌ ‌ ‌ ‌ = ‌ ‌ ‌ ‌ ‌ ‌= 60;‌ ‌ ‌ ‌ ‌ ‌=  ‌ ‌ ‌ ‌ ‌ R= 04; ‌ ‌ ‌ ‌ ‌ &= #8204; ‌ ‌ ‌ ‌ ‌= 0;‌ ‌ ‌ ‌ ‌ ‌&= #160;‌ ‌ ‌ ‌ ‌ ̴= 4; ‌ ‌ ‌ ‌ ‌ &#= 8204; ‌ ‌ ‌ ‌ ‌ = ;‌ ‌ ‌ ‌ ‌
<= /tr>

March 17, 2026   |   Read online

New video on spermidine is live! =

3D"shar=
 
3D"share
 
 
3D"share
3D""
=

Happy Tuesday!

Last month, I published an email on some interesting research around spermidine.

Today, I just dropped a brand ne= w video on Spotify, breaking down spermidine.

The video goes deep into the research. This email will g= ive you the highlights.

=
 
=
=

Spermidine f= or Longevity

The Hunter Williams Podcas= t =C2=B7 Episode

open.spotify.com/episode/1hZCBd6gyHxfaQmnC5mQeZ?si=3DDX= G4gruyTBCLz4Dsjl6S3A

 = ;

I've been taking this daily fo= r a while now, and I wanted to give you the full picture on what it is, how= it works, and whether it's worth adding to your stack.

 

What Is Spermidine?

Let's get the name out of the way first. Yes, it was originally = discovered in semen. That's where the name comes from. But spermidine e= xists in nearly every cell in your body. It's not a sperm-specific comp= ound.

Spermidine is a type = of molecule called a polyamine. It's small and positively charged. It p= lays a role in cell growth, stress response, immune signaling, and gene act= ivity. Your body makes it naturally. It also breaks it down naturally.

When the balance between produc= tion and breakdown gets disrupted, that's when we start seeing links to= aging and chronic disease. Heart disease. Cancer. The usual suspects that = come with oxidative stress over time.

&nbs= p;

How Does It Ac= tually Work?

There are t= hree main pathways that make spermidine interesting from a mechanistic stan= dpoint.

First is autophag= y. Your cells have a built-in = recycling program. Spermidine triggers that program by blocking a protein c= alled EP300. EP300 normally puts the brakes on cellular cleanup.

When spermidine blocks it, your cells= start clearing out damaged parts more efficiently. Better cleanup. Better = cellular energy.

Second i= s protein production control. = Spermidine modifies a molecule called eIF5A through a process called hypusi= nation.

That modified eIF5A= then boosts production of something called TFEB. Think of TFEB as the mast= er switch for your cells' recycling centers. This chain reaction has be= en confirmed across multiple species.

Third is nutrient sensing through mTOR. Spermidine dials down mTOR. Lower mTOR signals the = body to be in cleanup mode rather than growth mode. This is very similar to= what happens when you fast. Your body shifts from building to repairing. <= /span>

Spermidine levels actually r= ise naturally during fasting. That rise appears to be required for lasting = longevity benefits. So, taking spermidine is essentially giving your body a= fasting signal without actually fasting.

=  

What Does = the Research Say?

Human = evidence falls into two buckets. Observational studies and intervention tri= als.

On the observational si= de, people who eat more spermidine-rich foods have around 24 to 26 percent = lower risk of dying from any cause. They also show lower cardiovascular ris= k and slightly lower blood pressure. That's a meaningful signal.=

On the intervention side, a small = three-month memory trial showed promising results. But a larger 12-month tr= ial using only 0.9 milligrams per day showed no significant memory benefit.= Blood spermidine levels didn't change in either group.

<= span style=3D"font-size:1.5rem;">The dose was probably just too low. When r= esearchers examined higher doses in the range of 3.3 to 40 milligrams per d= ay, no safety issues were observed.

Side effects across trials were minimal. Some people reported mino= r joint and muscle issues. There was a signal around B12 depletion at highe= r doses, similar to what we see with metformin. Easy fix. Just make sure yo= u're supplementing B12.

At the highest dose tested, 40 milligrams a day for 28 days, there were ze= ro adverse events in healthy older men.

=  

Dosing=

The typical wheat germ or p= lant extract supplement gives you 0.6 to 1.2 milligrams per day. That's= probably too low to move the needle based on what we've seen.

The sweet spot seems to be in the 5-= 10 mg/day range. That's where I personally notice a difference in energ= y levels and mental clarity. Nothing dramatic. Just a consistent feeling of= being dialed in.

I don= 9;t think I've had a single day on spermidine where I was completely cr= ashed from an energy standpoint.

The high end of dosing is 40mg/day. It's been shown to be safe in = short-term trials. But I probably wouldn't go that high myself. I think= 5-10mg/day is the right range for most people.

 

Fina= l Thoughts

If you're= already hormonally optimized, resistance training, running peptides, and e= ating well, spermidine is a great addition for the longevity side of the eq= uation. If your only goal right now is putting on as much muscle as possibl= e, maybe hold off. But for most of us who want to live long and live strong= , this belongs in the stack.

The product I personally use is <= a class=3D"link" href=3D"https://link.mail.beehiiv.com/v1/c/sgcZsoP64RWQyO8= F%2BaSXkIHuZ5f03S%2FaQfX3%2FfNflOyRlP3TR5e2bVEJEoar%0ANY4xnqSbrvhnvLBvCTHRo= 6%2B3avhsEIV9igQZJzv%2Be5Wb%2BsTKFKXO4lSwkBk2%0AmGkjmaP2mt6CQuT1%2FTHuzqNSS= 5RYyi59c8wDDJLjUT1%2BldhUgcc%3D%0A/03db2989a9652c91" target=3D"_blank" rel= =3D"noopener noreferrer nofollow">NAD Regen from Biostack Labs.=C2=A0

One serving provides 5mg of spermidine, along with= a few other solid ingredients. It's been my go-to through this past ye= ar, and I've been really happy with it.

As always, thank you for being here, and thank you for sup= porting the work!

Best,

Hunter Williams

 

Further Reading

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