dude you answered your own question... are you just to lazy to type it out?!
url = yourdomain.com?action=unsubscribe&email=blah (@ char code) blah (. char code) com
/ verify email address and that they are allowed to unsubscribe... via cookies or a password, however you track users /
if($action=="unsubscribe" && $user_verified) {
mysql_query("UPDATE my_lame_spam_list SET subscribed='no' WHERE email='$email'");
or
mysql_query("DELETE FROM my_lame_spam_list WHERE email='$email'");
}
and while you are at it, make sure take my email out of your list please.