What makes something a “hallmark” of aging?
Scientists call something a hallmark when a biological change meets three criteria:
1) Reliable: shows up consistently as we age.
2) Causal: drives downstream aging changes.
3) Modifiable: improving it can shift aging biology.
The 12 Hallmarks of Aging: How Your Cells Change Over Time
As we age, repair slows, signals get noisier, and background stress builds up. The 12 Hallmarks of Aging describe these shifts. You can’t stop time, but you can support these hallmarks through daily choices and a structured AM–PM–monthly routine.
Formal Name: Genomic instability
Cellaro routine: VITALIZE (AM) · RENEW (PM)
What changes with age
Your DNA carries the instructions for how cells function and repair. With age—and with stressors like UV, pollution, and poor sleep,more small errors slip through, and repair systems have to work harder to keep up.
What this can feel like
Over time, tissues with fast turnover (like skin and gut) can feel less resilient; recovery after stressors is slower, and your “margin for error” shrinks.
How you can influence this hallmark
- Protect skin and eyes from excess UV; avoid smoking and heavy pollution where possible.
- Keep a consistent sleep–wake rhythm to support nightly DNA repair processes.
- Emphasise colourful plant foods to support antioxidant and detox pathways.
- Consider nutrients that support NAD⁺-dependent repair enzymes and cellular stress responses as part of a morning routine.
What changes with age
Your DNA carries the instructions for how cells function and repair. With age—and with stressors like UV, pollution, and poor sleep,more small errors slip through, and repair systems have to work harder to keep up.
What this can feel like
Over time, tissues with fast turnover (like skin and gut) can feel less resilient; recovery after stressors is slower, and your “margin for error” shrinks.
How you can influence this hallmark
- Protect skin and eyes from excess UV; avoid smoking and heavy pollution where possible.
- Keep a consistent sleep–wake rhythm to support nightly DNA repair processes.
- Emphasise colourful plant foods to support antioxidant and detox pathways.
- Consider nutrients that support NAD⁺-dependent repair enzymes and cellular stress responses as part of a morning routine.
Formal name: Telomere attrition
Cellaro routine: VITALIZE (AM) · RENEW (PM)
What changes with age
Telomeres are protective caps at the ends of your chromosomes. Each time a cell divides, these caps shorten slightly. With age—and with stressors like chronic psychological stress, poor sleep, inflammation, or oxidative strain—this shortening speeds up. When telomeres become too short, cells grow less stable and are more likely to enter senescence.
What this can feel like
You may notice slower recovery after exertion or travel, reduced overall resilience, subtle shifts in skin firmness, and a general sense that tissues don’t “bounce back” the way they once did.
How you can influence this hallmark
- Prioritise consistent, high-quality sleep to minimise telomere-shortening stress.
- Support psychological and physiological resilience through breathwork, nature exposure, restorative rituals, or stable daily routines.
- Emphasise colourful plant foods to bolster antioxidant defences and reduce oxidative load.
- Reinforce mitochondrial and NAD⁺ pathways as part of your morning routine, and support cellular repair and inflammation balance in the evening.
What changes with age
Telomeres are protective caps at the ends of your chromosomes. Each time a cell divides, these caps shorten slightly. With age—and with stressors like chronic psychological stress, poor sleep, inflammation, or oxidative strain—this shortening speeds up. When telomeres become too short, cells grow less stable and are more likely to enter senescence.
What this can feel like
You may notice slower recovery after exertion or travel, reduced overall resilience, subtle shifts in skin firmness, and a general sense that tissues don’t “bounce back” the way they once did.
How you can influence this hallmark
- Prioritise consistent, high-quality sleep to minimise telomere-shortening stress.
- Support psychological and physiological resilience through breathwork, nature exposure, restorative rituals, or stable daily routines.
- Emphasise colourful plant foods to bolster antioxidant defences and reduce oxidative load.
- Reinforce mitochondrial and NAD⁺ pathways as part of your morning routine, and support cellular repair and inflammation balance in the evening.
Formal Name: Impaired mitochondrial function
Cellaro routine: VITALIZE (AM)
What changes with age
Mitochondria are your cells’ power plants. With age—and with inactivity or chronic stress—they become less efficient and produce more reactive by-products your body must clear.
What this can feel like
Daytime energy windows shorten, afternoons feel heavier, and recovery after effort or travel takes longer. High-demand tissues like muscle, brain, and skin tend to show it first.
How you can influence this hallmark
- Build in regular aerobic movement and interval training to stimulate new, fitter mitochondria.
- Prioritise sleep quality and wind-down routines to support mitochondrial renewal.
- Aim for balanced meals and steady blood sugar to reduce metabolic strain.
- Use morning routines, including NAD⁺-supporting nutrients, to help mitochondrial enzymes function efficiently.
What changes with age
Mitochondria are your cells’ power plants. With age—and with inactivity or chronic stress—they become less efficient and produce more reactive by-products your body must clear.
What this can feel like
Daytime energy windows shorten, afternoons feel heavier, and recovery after effort or travel takes longer. High-demand tissues like muscle, brain, and skin tend to show it first.
How you can influence this hallmark
- Build in regular aerobic movement and interval training to stimulate new, fitter mitochondria.
- Prioritise sleep quality and wind-down routines to support mitochondrial renewal.
- Aim for balanced meals and steady blood sugar to reduce metabolic strain.
- Use morning routines, including NAD⁺-supporting nutrients, to help mitochondrial enzymes function efficiently.
Formal Name: Epigenetic drift
Cellaro routine: VITALIZE (AM) · RENEW (PM)
What changes with age
Your epigenome is a layer of switches that tells genes when to turn on or off. With age—and with stress, poor sleep, or inflammation—these switches drift. Genes that should stay quiet activate, while others lose precision.
What this can feel like
Less predictable energy, slower recovery after stress, and early signs of “biological age drift,” such as duller skin or reduced resilience.
How you can influence this hallmark
- Keep consistent sleep–wake times to stabilise circadian gene expression.
- Prioritise regular movement to reinforce healthy gene-activation patterns.
- Reduce chronic stress through breathwork, nature, or restorative routines.
- Support metabolic stability with balanced meals and phytonutrient-rich foods.
- Use evening routines that support autophagy and inflammation balance to help maintain epigenetic fidelity.
What changes with age
Your epigenome is a layer of switches that tells genes when to turn on or off. With age—and with stress, poor sleep, or inflammation—these switches drift. Genes that should stay quiet activate, while others lose precision.
What this can feel like
Less predictable energy, slower recovery after stress, and early signs of “biological age drift,” such as duller skin or reduced resilience.
How you can influence this hallmark
- Keep consistent sleep–wake times to stabilise circadian gene expression.
- Prioritise regular movement to reinforce healthy gene-activation patterns.
- Reduce chronic stress through breathwork, nature, or restorative routines.
- Support metabolic stability with balanced meals and phytonutrient-rich foods.
- Use evening routines that support autophagy and inflammation balance to help maintain epigenetic fidelity.
Formal Name: Loss of proteostasis
Cellaro routine: RENEW (PM)
What changes with age
Cells constantly fold, clean, and recycle proteins. With age, this clean-up system slows. Misfolded or damaged proteins accumulate faster than they can be cleared, placing strain on brain, muscle, and skin tissues especially.
What this can feel like
Slower workout recovery, more morning stiffness, shifts in skin texture, and a general sense of tissue “sluggishness.”
How you can influence this hallmark
- Support nightly recovery with consistent bedtimes and low-light wind-down habits.
- Include regular movement to stimulate protein turnover.
- Use periodic fasting windows (safely and moderately) to help recycling pathways.
- Incorporate evening support for autophagy and cellular clean-up to reinforce overnight repair.
What changes with age
Cells constantly fold, clean, and recycle proteins. With age, this clean-up system slows. Misfolded or damaged proteins accumulate faster than they can be cleared, placing strain on brain, muscle, and skin tissues especially.
What this can feel like
Slower workout recovery, more morning stiffness, shifts in skin texture, and a general sense of tissue “sluggishness.”
How you can influence this hallmark
- Support nightly recovery with consistent bedtimes and low-light wind-down habits.
- Include regular movement to stimulate protein turnover.
- Use periodic fasting windows (safely and moderately) to help recycling pathways.
- Incorporate evening support for autophagy and cellular clean-up to reinforce overnight repair.
Formal name: Decline in macroautophagy
Cellaro routine: RENEW (PM)
What changes with age
Autophagy—the cell’s recycling process—slows with age, especially with irregular sleep or chronically high-calorie diets. Damaged components linger longer, making cells less efficient.
What this can feel like
A sense of puffiness or heaviness, slower workout recovery, less morning clarity, and lowered resilience overall.
How you can influence this hallmark
- Prioritise consistent overnight fasting windows (e.g., ~12 hours).
- Include regular moderate-intensity exercise to stimulate autophagy.
- Reduce late-night eating to support night-time recycling.
- Use evening routines (sleep, wind-down, targeted autophagy-support nutrients) to reinforce overnight clean-up.
What changes with age
Autophagy—the cell’s recycling process—slows with age, especially with irregular sleep or chronically high-calorie diets. Damaged components linger longer, making cells less efficient.
What this can feel like
A sense of puffiness or heaviness, slower workout recovery, less morning clarity, and lowered resilience overall.
How you can influence this hallmark
- Prioritise consistent overnight fasting windows (e.g., ~12 hours).
- Include regular moderate-intensity exercise to stimulate autophagy.
- Reduce late-night eating to support night-time recycling.
- Use evening routines (sleep, wind-down, targeted autophagy-support nutrients) to reinforce overnight clean-up.
Formal name: Deregulated nutrient sensing
Cellaro routine: VITALIZE (AM) · RENEW (PM)
What changes with age
Cells rely on nutrient-sensing pathways like AMPK, mTOR, and insulin signalling to decide when to build, repair, or rest. With age—and with irregular eating, high sugar, or chronic stress—these signals become noisy and less precise.
What this can feel like
Slower metabolism, heavier afternoons, more cravings or energy swings, and a sense that “the same foods hit differently” than they used to.
How you can influence this hallmark
- Prioritise balanced meals with protein, fibre, and healthy fats to stabilise blood sugar.
- Support a consistent daytime eating window to reduce metabolic noise.
- Build in regular movement to improve insulin and nutrient signalling.
- Use PM routines that support autophagy and inflammation balance to recalibrate these pathways.
What changes with age
Cells rely on nutrient-sensing pathways like AMPK, mTOR, and insulin signalling to decide when to build, repair, or rest. With age—and with irregular eating, high sugar, or chronic stress—these signals become noisy and less precise.
What this can feel like
Slower metabolism, heavier afternoons, more cravings or energy swings, and a sense that “the same foods hit differently” than they used to.
How you can influence this hallmark
- Prioritise balanced meals with protein, fibre, and healthy fats to stabilise blood sugar.
- Support a consistent daytime eating window to reduce metabolic noise.
- Build in regular movement to improve insulin and nutrient signalling.
- Use PM routines that support autophagy and inflammation balance to recalibrate these pathways.
Formal name: Accumulation of senescent cells
Cellaro routine: RESET (Monthly) · RENEW (PM)
What changes with age
Cells that are too damaged to divide enter senescence—still present, but no longer functional. They release stress signals that affect nearby tissues. With age, clearance slows and accumulation increases.
What this can feel like
Slower recovery, more background stiffness or puffiness, duller skin tone, and a harder time bouncing back after stress, travel, or intense training.
How you can influence this hallmark
- Support steady sleep and circadian rhythms to enhance immune-mediated clearance.
- Maintain regular movement to lower inflammatory load.
- Prioritise antioxidant-rich, whole-food meals to reduce cellular stress.
- Consider intermittent senolytic-style support (short, targeted monthly pulses) to encourage clearance.
What changes with age
Cells that are too damaged to divide enter senescence—still present, but no longer functional. They release stress signals that affect nearby tissues. With age, clearance slows and accumulation increases.
What this can feel like
Slower recovery, more background stiffness or puffiness, duller skin tone, and a harder time bouncing back after stress, travel, or intense training.
How you can influence this hallmark
- Support steady sleep and circadian rhythms to enhance immune-mediated clearance.
- Maintain regular movement to lower inflammatory load.
- Prioritise antioxidant-rich, whole-food meals to reduce cellular stress.
- Consider intermittent senolytic-style support (short, targeted monthly pulses) to encourage clearance.
Formal term: Stem-cell exhaustion
Cellaro routine: RENEW (PM) · RESET (Monthly)
What changes with age
Stem cells replenish tissues—from skin to muscle to immune cells. With age—and with high stress, poor sleep, or chronic inflammation—these stem cells divide less often and respond more slowly. Their reserve capacity gradually declines.
What this can feel like
Slower healing, reduced workout recovery, more noticeable skin thinning or dullness, and a general sense of lowered resilience.
How you can influence this hallmark
- Prioritise deep, regular sleep to support stem-cell renewal cycles.
- Keep inflammation in check with movement, hydration, and balanced nutrition.
- Include recovery days or gentle sessions after harder workouts.
- Use evening routines that support autophagy, immune balance, and lower inflammatory load.
What changes with age
Stem cells replenish tissues—from skin to muscle to immune cells. With age—and with high stress, poor sleep, or chronic inflammation—these stem cells divide less often and respond more slowly. Their reserve capacity gradually declines.
What this can feel like
Slower healing, reduced workout recovery, more noticeable skin thinning or dullness, and a general sense of lowered resilience.
How you can influence this hallmark
- Prioritise deep, regular sleep to support stem-cell renewal cycles.
- Keep inflammation in check with movement, hydration, and balanced nutrition.
- Include recovery days or gentle sessions after harder workouts.
- Use evening routines that support autophagy, immune balance, and lower inflammatory load.
Formal name: Altered intercellular communication
Cellaro routine: VITALIZE (AM) · RENEW (PM)
What changes with age
Cells constantly send and receive immune, hormonal, and metabolic signals. With age, these messages become less clear and more inflammatory. Stress, poor sleep, and disrupted circadian rhythms amplify the noise, slowing coordinated repair and recovery.
What this can feel like
Lower resilience, slower bounce-back after stress or travel, more “off days,” and shifts in skin, digestion, or focus that feel harder to pin down.
How you can influence this hallmark
- Keep a consistent light–dark cycle to stabilise hormonal and immune signals.
- Build daily movement into your routine to support metabolic and inflammatory balance.
- Prioritise hydration and fibre-rich foods for digestive and immune signalling.
- Use PM routines that support calm, recovery, and inflammation balance.
What changes with age
Cells constantly send and receive immune, hormonal, and metabolic signals. With age, these messages become less clear and more inflammatory. Stress, poor sleep, and disrupted circadian rhythms amplify the noise, slowing coordinated repair and recovery.
What this can feel like
Lower resilience, slower bounce-back after stress or travel, more “off days,” and shifts in skin, digestion, or focus that feel harder to pin down.
How you can influence this hallmark
- Keep a consistent light–dark cycle to stabilise hormonal and immune signals.
- Build daily movement into your routine to support metabolic and inflammatory balance.
- Prioritise hydration and fibre-rich foods for digestive and immune signalling.
- Use PM routines that support calm, recovery, and inflammation balance.
Formal name: Dysbiosis
Cellaro routine: RENEW (PM)
What changes with age
Your gut microbiome shifts with age, stress, travel, low fibre intake, and inconsistent sleep. Diversity often decreases, and more inflammatory species may take hold. This affects digestion, immunity, metabolic signals, and even skin health.
What this can feel like
Bloating, irregular digestion, immune fluctuations, increased skin sensitivity, and less stable energy through the day.
How you can influence this hallmark
- Emphasise fibre-rich, plant-forward meals to nourish beneficial microbes.
- Maintain regular sleep and eating rhythms to stabilise gut motility and microbial signals.
- Reduce ultra-processed foods and alcohol on most days.
- Use evening routines that support digestion, inflammation control, and recovery.
What changes with age
Your gut microbiome shifts with age, stress, travel, low fibre intake, and inconsistent sleep. Diversity often decreases, and more inflammatory species may take hold. This affects digestion, immunity, metabolic signals, and even skin health.
What this can feel like
Bloating, irregular digestion, immune fluctuations, increased skin sensitivity, and less stable energy through the day.
How you can influence this hallmark
- Emphasise fibre-rich, plant-forward meals to nourish beneficial microbes.
- Maintain regular sleep and eating rhythms to stabilise gut motility and microbial signals.
- Reduce ultra-processed foods and alcohol on most days.
- Use evening routines that support digestion, inflammation control, and recovery.
Formal name: Inflammaging
Cellaro routine: RENEW (PM) · RESET (Monthly)
What changes with age
Low-grade, chronic inflammation increases with age. Senescent cells, poor sleep, stress, metabolic strain, and microbiome drift all contribute. This background noise adds load to tissues and slows repair.
What this can feel like
More morning stiffness, slower recovery, puffiness, less clear skin tone, and a sense that your system is more reactive than it used to be.
How you can influence this hallmark
- Support deep, regular sleep to reduce inflammatory signals.
- Keep blood sugar steady with balanced meals and daily movement.
- Prioritise hydration and colourful plants for antioxidant and polyphenol support.
- Use PM routines that reinforce autophagy, mitochondrial recovery, and inflammation balance; monthly senolytic-style pulses can also help reduce load.
What changes with age
Low-grade, chronic inflammation increases with age. Senescent cells, poor sleep, stress, metabolic strain, and microbiome drift all contribute. This background noise adds load to tissues and slows repair.
What this can feel like
More morning stiffness, slower recovery, puffiness, less clear skin tone, and a sense that your system is more reactive than it used to be.
How you can influence this hallmark
- Support deep, regular sleep to reduce inflammatory signals.
- Keep blood sugar steady with balanced meals and daily movement.
- Prioritise hydration and colourful plants for antioxidant and polyphenol support.
- Use PM routines that reinforce autophagy, mitochondrial recovery, and inflammation balance; monthly senolytic-style pulses can also help reduce load.
How Cellaro’s routine addresses the 12 Hallmarks of Aging
As biology shifts with age, the hallmarks don’t drift in isolation—energy, repair and cellular clean-up overlap. Cellaro’s AM–PM–monthly routine is built to cover multiple hallmarks while fitting real life.
VITALIZE (AM)
Morning support for NAD⁺, mitochondria and DNA repair—hallmarks linked to energy and resilience.
RENEW (PM)
Night-time support for autophagy, protein clean-up, microbiome balance and inflammatory tone—hallmarks tied to recovery.
RESET (Monthly)
Short pulses focused on cellular senescence and inflammatory load—hallmarks linked to “wear and tear”.
Together, they give you a simple way to influence how these hallmarks behave over time.
How our routine maps onto the 12 hallmarks
A detailed view of how VITALIZE, RENEW and RESET align with specific hallmarks and pathways.
Turn the science into a simple routine
Complete, not complicated — three steps that work across multiple aging hallmarks.
