Aging isn’t what it used to be. Thanks to breakthroughs in longevity science, we now have a clearer picture than ever before of why we age—and more importantly, what we can do about it. In 2023, a major paper published in Cell expanded our understanding of aging by updating the list of hallmarks that drive the process at the cellular level. If you’re looking to take control of your health as the years roll by, this is must-know information.
We broke it all down for you in a video that translates complex science into simple, actionable takeaways. 👉 Watch the full video here
What Are the Hallmarks of Aging?
Let’s start at the cellular level. As we age, our cells undergo a range of changes that contribute to the breakdown of tissues and systems throughout the body. These changes are called hallmarks of aging, and they function much like warning lights on your car dashboard. You might feel “off,” but now we can explain why—and that gives us a path forward.
The Cell paper originally published in 2013 laid the foundation with nine hallmarks. The 2023 update expanded that list to twelve. This isn’t just a scientific curiosity—it’s a roadmap. Each hallmark explains a piece of the aging puzzle, and better yet, each one offers potential intervention points.
The 12 Hallmarks of Aging (2023 Update)
Here’s the full list, updated from the Cell 2023 paper:
- Genomic Instability
- Telomere Attrition
- Epigenetic Alterations
- Loss of Proteostasis
- Disabled Macroautophagy
- Deregulated Nutrient Sensing
- Mitochondrial Dysfunction
- Cellular Senescence
- Stem Cell Exhaustion
- Altered Intercellular Communication
- Chronic Inflammation (Inflammaging)
- Dysbiosis (Imbalanced Gut Microbiome)
Each of these contributes to the biological wear and tear that leads to everything from wrinkles and stiffness to cognitive decline, fatigue, and chronic disease. But don’t get overwhelmed—below, I’ll walk you through them in plain language.
1. Genomic Instability: DNA Damage Adds Up
Every day, your DNA takes a beating from toxins, UV rays, and even byproducts of normal metabolism. Normally, your cells can repair this damage—but over time, those repairs get sloppy or incomplete. This “genomic instability” increases your risk for cancer and other age-related diseases.
What you can do: Prioritize antioxidants from whole foods, avoid smoking and environmental toxins, and consider regular check-ups for early detection.
2. Telomere Attrition: The Aging Clock on Your Chromosomes
Telomeres are like the plastic tips on shoelaces—they protect your chromosomes from fraying. But each time a cell divides, those tips get shorter. Eventually, they wear out, and the cell stops dividing or dies.
What you can do: Regular physical activity, stress reduction, and sleep have all been linked to slower telomere shortening.
3. Epigenetic Alterations: The Software That Runs Your Cells
Your DNA is the hardware, but the epigenome is the software that tells it what to do. As we age, that software gets buggy. Genes that should be off get turned on—and vice versa—contributing to everything from inflammation to fat gain.
What you can do: Lifestyle choices like fasting, exercise, and certain plant compounds may help “reprogram” your epigenome.
4. Loss of Proteostasis: When Cellular Clean-Up Fails
Proteins do the heavy lifting inside your cells. But with age, your body becomes less efficient at folding and recycling these proteins, leading to cellular clutter and dysfunction—especially in the brain.
What you can do: Nutritional interventions like polyphenols and intermittent fasting may enhance proteostasis. Sleep is also critical for cellular housekeeping.
5. Disabled Macroautophagy: The Cell’s Recycling Program Slows Down
Autophagy is your body’s built-in recycling system. It clears out damaged parts and makes way for new ones. But this process slows with age, leaving behind broken parts that gum up your cellular machinery.
What you can do: Fasting, calorie restriction, and even exercise have been shown to activate autophagy.
6. Deregulated Nutrient Sensing: Your Body Loses Touch With Its Fuel Gauge
Key pathways that sense nutrients—like insulin and mTOR—become less sensitive with age. This messes with your metabolism and increases fat storage, inflammation, and even cancer risk.
What you can do: Maintain metabolic flexibility with time-restricted eating, strength training, and diets low in refined carbs.
7. Mitochondrial Dysfunction: Energy Crisis at the Cellular Level
Mitochondria are your cellular power plants. As they break down with age, so does your energy. You feel it as fatigue, slower recovery, and brain fog.
What you can do: Mitochondrial boosters like CoQ10, NAD+ precursors, and exercise help keep your energy engines humming.
8. Cellular Senescence: Zombie Cells Take Over
Some cells don’t die when they should. Instead, they hang around, release toxic signals, and inflame surrounding tissues. These “zombie cells” accelerate aging from the inside out.
What you can do: Research into senolytics—compounds that help clear senescent cells—is ongoing. In the meantime, exercise and anti-inflammatory diets help reduce their impact.
9. Stem Cell Exhaustion: The Repair Crew Runs Out of Steam
Stem cells help your body repair itself. But over time, they get tired—or worse, they vanish. This impairs healing and regeneration.
What you can do: Stay active, avoid chronic inflammation, and keep blood sugar in check to support stem cell health.
10. Altered Intercellular Communication: Signals Get Scrambled
Cells talk to each other constantly. As we age, that communication breaks down, leading to immune dysfunction, hormone imbalances, and more.
What you can do: Reduce toxic exposures, manage stress, and keep your gut healthy to improve cellular signaling.
11. Chronic Inflammation (Inflammaging): The Silent Fire
Low-level inflammation increases with age and contributes to nearly every chronic condition—heart disease, arthritis, diabetes, Alzheimer’s—you name it.
What you can do: Anti-inflammatory foods, good sleep, and stress management are your front-line defense. So is staying mobile.
12. Dysbiosis: Gut Bacteria Go Rogue
Your gut microbiome influences everything from mood to immunity. As we age, it often becomes less diverse and more inflammatory.
What you can do: Eat fermented foods, fiber, and avoid unnecessary antibiotics. A healthy gut is foundational to healthy aging.
Why This Matters More Than Ever
Here’s the bottom line: aging is not just a number—it’s a process. And for the first time, we have a scientific map of how that process unfolds.
The 12 hallmarks of aging are not destiny. They’re targets. And the more you understand them, the more you can influence how you feel, how you function, and how long you thrive.
Start with Awareness—Then Take Action
If this feels overwhelming, that’s okay. You don’t have to fix everything overnight. But you do have to start. Even one step—like getting better sleep, walking 20 minutes a day, or reducing sugar—can move the needle.
We go deeper into each of these hallmarks, explain their real-world impact, and explore what to do about them in the full video.
🎥 👉 Watch the full breakdown here
Final Thoughts from Dr. Landrum
You’re not powerless. You’re not stuck. And you’re definitely not “too old” to change your trajectory. Whether you’re in your 50s, 60s, or beyond, the science of aging is catching up to what you’ve always known in your gut—how you live matters.
We’re building a health-forward community that believes in being proactive, not reactive. If that sounds like you, subscribe to the YouTube channel and stay tuned for new videos every week.
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