Clear the Clutter: Unlocking Autophagy for Cellular Renewal

By Dr. Kathryn Dundas | Sublime Life

Slow Age with Intention

“External supplementation of spermidine extends lifespan and health by stimulating cytoprotective macroautophagy.”

— Eisenberg et al., Nature Cell Biology

There’s a quiet miracle happening in your body every moment—if you let it.

Autophagy, literally “self-eating,” is the cellular process your body uses to break down and recycle damaged parts. Think of it as your inner Marie Kondo: decluttering your cells, repurposing worn-out organelles, and making space for renewal. It’s how your body keeps itself sharp, clean, and responsive. And when it slows down—as it does with age—so does everything else.

But here’s the good news: autophagy can be reawakened.

And one of the simplest, most natural ways to do that is through a molecule called spermidine—found in aged cheeses, mushrooms, legumes, and now available in clinically studied supplement form.

Spermidine activates macroautophagy (the most powerful type), helping clean up cellular waste and reset your internal systems. It’s been shown to extend lifespan, support cognition, and reduce inflammation in early trials. But it’s more than a biohack—it’s a nudge back to the body’s natural rhythm.

At Sublime, we believe this is where Science meets Soul.

Why Autophagy Matters More Than Ever

As we age, autophagy slows, and the clutter builds:

• Misfolded proteins pile up.

• Mitochondria falter.

• Brain fog creeps in.

• Our immune system tires out.

By reactivating autophagy, we don’t just “live longer”—we live clearer, cleaner, and with more vitality.

Lifestyle Rituals That Activate Autophagy Naturally

You don’t need to go full monk mode. Just make space.

1. Intermittent Fasting

Try a gentle 14:10 window or a 16:8 fast. Even skipping the late-night snack gives your cells a chance to reset.

2. Move Daily—But Don’t Burn Out

Zone 2 cardio, yoga, walking in rhythm with your breath. Movement tells your cells you’re alive and worth maintaining.

3. Prioritize Sleep

Deep sleep = repair mode. Dim the lights, power down the blue screens, and protect your melatonin.

4. Sip Green Tea or Black Coffee (sans sugar)

Both stimulate autophagy via AMPK pathways—nature’s quiet signal for cellular spring cleaning.

5. Eat Polyamine-Rich Foods

Wheat germ, mushrooms, soybeans, aged cheese—these naturally contain spermidine.

6. Breathe—Deeply and Often

Regulated breath (like in HeartMath or breathwork) reduces cellular stress and supports metabolic repair.

This Week at Sublime

Here’s how we’re supporting your body’s natural brilliance:

Float Therapy

A full sensory reset—triggering parasympathetic dominance, improving sleep quality, and indirectly supporting autophagy.

Red Light Bed (LightStim Pro)

Enhances mitochondrial health and supports detoxification pathways—key players in your body’s repair systems.

HeartMath Sessions

Science-backed breath and coherence training for cellular resilience. Presence is a protocol.

The BioStack Consult

A 1:1 longevity session to assess how you’re aging at the cellular level—and how to realign through diagnostics, supplements, and lifestyle.

Ask us how to integrate spermidine or fasting-mimicking protocols into your current plan.

Product Pick of the Week: UltraFlora by Metagenics

Designed to support metabolic balance and complement fasting or calorie-conscious protocols—UltraFlora is a gentle daily probiotic that may help reduce cravings and regulate glucose responses.

Bonus: Ask about pairing it with spermidine supplements for cognitive support and cellular renewal.

Your Inner Order Awaits

Autophagy is not a trend—it’s a biological truth.

And sometimes, the most potent medicine is subtraction.

This week, gift yourself stillness.

Skip the extra snack.

Take the walk.

Sit with your breath.

Let your body sweep the floors of your cells.

You’ll be amazed what rises when the clutter clears.

Want to go deeper? Book a 1:1 longevity session or explore our Circle Up membership where we integrate these rituals into lived practice with a year long virtual deep dive into longevity medicine.

Live a Sublime Life.

— Dr. K. Dundas, MD, CCFP

@Science.WithSoul On Instagram