The Hallmarks of Aging: What We Can Influence
A clearer look at what drives aging—and what we can do about it
Aging might seem like something that “just happens” as years pass but science reveals a more intricate story. Underneath the surface, our aging follows a set of predictable patterns—biological changes that affect every system in the body.
Researchers have a name for these changes: the hallmarks of aging — a set of twelve interconnected biological processes that drive decline over time (López-Otín et al., Cell, 2023).
Yes..twelve of them. Don’t worry. You don’t need to memorize them all—some sound like they were pulled from a graduate biology exam—but understanding what they represent is incredibly useful. These hallmarks are the keys to understanding our bodies as we age like why we lose strength, feel more fatigued, or become more vulnerable to disease.
Simplifying the Hallmarks
To keep things clear (and readable), let’s group the hallmarks into a few themes. These are essentially the root causes of aging — the processes that set off the rest.
1. Cellular Wear and Tear
Over time, our DNA gets damaged, proteins misfold, and telomeres—the protective caps on chromosomes—shorten. So our body's ability to clean up and repair itself declines. These issues drive everything from cancer risk to slower healing and persistent fatigue.
2. Energy Breakdown
Your mitochondria — the tiny power plants in your cells — stop working as well. Fuel (like sugar and fat) is processed less efficiently. Autophagy, the body’s way of recycling worn-out components, slows down. The result? Lower energy, slower metabolism, more inflammation, and faster decline.
3. Miscommunication
Cells also start talking past each other. Hormone and immune signals misfire. Chronic, low-grade inflammation sets in. This is often called inflammaging. This underlies many chronic diseases, including heart disease, Alzheimer’s, and autoimmune conditions.
4. System Slowdown
Stem cells that normally repair tissue also become exhausted. Senescent cells (damaged cells that no longer divide) build up and release harmful signals. Systems like your gut microbiome becomes imbalanced. These shifts impact everything from muscle regeneration to mood and immune function. Many of the impacts are still be uncovered.
What Can You Actually Influence?
While aging is inevitable, many of the biological processes that drive it are not. A core set of science-backed interventions can positively influence multiple hallmarks to help preserve energy, strength, and resilience as you age.
Move with purpose
Exercise — especially strength training and cardiovascular work — supports mitochondria, improves insulin sensitivity, lowers inflammation, and activates cellular repair. Continuing to maintain physical capacity as you age is one of the strongest predictors of healthspan and independence.
Protect and build muscle
Muscle mass naturally declines with age — a process called sarcopenia — but it isn’t inevitable. Prioritizing resistance training and eating enough high-quality protein helps preserve strength, metabolic function, and bone health. Most adults benefit from spreading protein across meals and aiming for 1.2–1.6 grams per kilogram (0.54–0.73 grams per pound) of body weight daily.
Fuel with whole foods
You’ve heard it your whole life but the truth remains that diets full of vegetables, lean proteins, healthy fats, legumes, whole grains, and fiber-rich plants support nearly every system. Additionally, these are some powerful tools to go even further:
Time-restricted eating (limiting meals to an 8–12 hour window) may help regulate metabolism and support cellular cleanup.
Fasting-mimicking protocols, such as those studied by researchers like Valter Longo, are under investigation for their role in stimulating regeneration and reducing inflammation.
Polyphenol-rich foods like berries, olive oil, green tea, and dark leafy greens help regulate inflammation and support mitochondrial health.
Omega-3 fatty acids — found in cold-water fish (salmon, sardines), flaxseeds, chia seeds, and walnuts — are linked to improved brain health, lower inflammation, and slower biological aging.
Prioritize deep sleep and circadian alignment
Quality sleep supports DNA repair, immune regulation, hormonal balance, and metabolic function. Aligning your daily routines with natural light and dark cycles reinforces these benefits.
Build in recovery
Daily stress adds up — and chronic stress accelerates many hallmarks of aging. Practices like breathwork, mindfulness, nature exposure, and quality social connection support nervous system balance and inflammatory control.
Manage insulin resistance and protect metabolic health
Stabilizing blood sugar, reducing visceral fat, and improving insulin sensitivity improves multiple hallmarks at once — from inflammation and nutrient sensing to mitochondrial function.
Avoid known accelerators of decline
Tobacco, excess alcohol, and toxic exposures are well-documented drivers of faster biological aging. Avoiding them is foundational.
These aren’t trends — they’re fundamentals. And when tailored to your physiology and practiced consistently, they can change the trajectory of how you age.
We’ll explore each of these strategies in more detail — including how to measure your baseline, track progress, and apply the science to your everyday life — in upcoming articles.
Aging Is Universal. Its Trajectory Is Not.
We can’t stop time — but we can change how your biology responds to it. The goal isn’t to chase youth or fear getting older. It’s to extend the years when you feel strong, sharp, and independent.
That means protecting energy. Preserving muscle. Keeping the brain engaged. And catching decline early—before it becomes disease.
At Ikigai, we use data and testing to help you understand where you are today — and what’s most worth improving. Then we work with you to take action.
Aging isn’t just about the years behind you.
It’s about the choices ahead.
