Ever wonder what the 12 hallmarks of aging really mean for you — especially in midlife?

What if you could slow down — or even reverse — aging with the right exercise and habits?

In this episode, I’m breaking down the science of aging and show you exactly how exercise during menopause can help reverse, slow, or even flip those hallmarks of aging.

This is your 12 Hallmarks of Aging cheat sheet to age better, not just longer — and yes, it’s 100% doable.

Aging has been widely studied in the science of gerontology and applied by physicians, exercise physiologists, economists, psychologists, and others you might imagine, including marketers, manufacturers, and influencers. 

The Hallmarks Of Aging Theory was born to create a framework and provide a unified way to understand what happens. Originally published in 2013, it became a topic for those in the rejuvenation world and is frequently cited in research papers. Originally there were 9 categories. Today, there are 12, some evidence that we’re rapidly explaining our knowledge and understanding of aging mechanisms.

How These (Originally 9) 12 Hallmarks Of Aging Were Determined 

This feels a little like an awards ceremony, where I’m about to reveal the nominees, and letting you know the criteria for this nomination is… 

Each fits these three categories: 

• The process must be observed during normal aging
• If the process is worsened, it speeds up aging
• If it is abolished by therapeutic interventions, it reverses some aspects of normal aging

I want to point out that you – and I- have gone through phases in our lives when we chose to believe long endurance exercise was “better” than shorter for longevity and health, or that eating vegan and low protein is or was, that coasting on coffee til noon or fasting long hours consistently was to be admired. 

Until we have evidence it isn’t working. We’re the N of 1, each of us doing our own lab work daily reflected literally in the mirror, on the smart scale, in our energy, digestive habits. 

I also want to remind you that the power of placebo, your thoughts about your health also play such a part in healing, that they may also play a part of longevity beyond this statistic: A positive belief about aging increases the lifespan by 7-10 years. 

That doesn’t appear in a category, yet.

Effects of Menopause Exercise on 12 Hallmarks Of Aging

The 12 Hallmarks Of Aging are biochemical changes that occur in all organisms as they age, leading to a loss of physiological integrity: 

1. Genomic Instability (DNA damage)

• • • Resistance training can positively affect 179 aging genes.
    • Mitopure (urolithin A): A metabolite that supports mitochondrial health and is produced when gut bacteria break down ellagitannins found in pomegranates.
    • OneSkin’s OS-01 repairs DNA damage by reducing senescent cells, which are the root cause of age-related cellular damage and inflammation.
    • Lifestyle Change: Resistance training and a diverse diet, food rich in Omega-3s, vitamins B/C/E, and zinc, which protects DNA.

2. Telomere Attrition (shortened telomeres)

• • • Smoking, chronic stress, poor diet, sedentary lifestyle all negatively impact telomere length.
    • Lifestyle Change: Exercise and stress regulation.

3. Epigenetic Alterations

• • • Lifestyle habits pull the trigger.
    • 10% of aging is genetic; 90% is lifestyle.
    • Lifestyle Change: Diet, activity, stress reduction.
      

4. Loss of Proteostasis (muscle protein breakdown) 

• • • Muscle protein synthesis dwindles.
    • When muscle protein breakdown occurs faster than muscle protein synthesis, we have an issue.
    • Lifestyle Change: Resistance training + protein intake.

5. Deregulated Nutrient-Sensing

• • • Hunger and fullness signals are messed up!
    • Midlife women often lose appetite instead of overeating.
    • GLP-1 drugs may suppress appetite too much; women need fuel, not deprivation.
    • Lifestyle Change: A balanced diet with plenty of fruits, vegetables, and whole grains, and limiting sugary drinks and processed foods. Intermittent fasting has been helpful to support the gut microbiome and kickstart feelings of hunger again.

6. Mitochondrial Dysfunction

• • • Energy at your very cell can experience aging too.
    • Lifestyle Change: Regular exercise can give a 70-year-old the mitochondria of a 20-year-old.
      
      

Effects of Menopause Exercise on 12 Hallmarks Of Aging

7. Cellular Senescence (zombie cells)

• • • Damaged cells that don’t die cause further harm.
    • OneSkin’s OS-01 peptide is shown to reverse the biological age of skin.
    • Lifestyle Change: Eating a healthy diet and regular exercise can help slow down the accumulation of senescent cells.

8. Stem Cell Exhaustion

• • • Your regeneration and building blocks have toppled.
    • Stem cells = body’s building blocks; can be supported naturally via nutrition and low inflammation.
    • Lifestyle Change: Getting enough sleep and managing stress can help support stem cell function.

9. Altered Intercellular Communication

• • • Cells communicate less effectively, leading to impaired tissue repair and inflammation. 
    • Lifestyle Change: Regular physical activity helps restore healthy cell communication.

10. Chronic Inflammation (inflammaging)

• • • Constant low-grade inflammation ages the body, damaging tissues and organs.
    • More exercise isn’t always better; balance intensity to reduce oxidative stress.
    • Lifestyle Change: Reduce inflammation by eating a healthy diet, exercising regularly, and managing stress can be helpful.

11. Disabled Macroautophagy (cellular recycling slows) 

• • • Macroautophagy is disabled. 
    • Avoid fasting extremes that increase stress.
    • Lifestyle Change: Fasting or intermittent fasting can help stimulate macroautophagy. But avoid extreme fasting which increases stress

12. Dysbiosis (gut imbalance) 

• • • Digestive issues rise with age (constipation, bloating, loss of appetite).
    • Gut health = longevity; probiotics and diverse fiber-rich diets are essential.
    • Lifestyle Change: Eating a diverse diet rich in fiber and probiotics can help promote a healthy gut microbiome.
      
      

References:

• Advanced Nutrition. 2020, PMID: 31688893.
• Frontiers in Nutrition. 2025, PMID: 40917096.
• Cell. 2013, PMID: 23746838.
• Cell. 2023, PMID: 36599349.
• Aging. 2022, PMID: 36367773.

Other Episodes You Might Like:

• Previous Episode – Scared of Estrogen? Listen to this Dr with Breast Cancer Survivor
• Next Episode – The Menopause Metabolic Shift No One’s Talking About
• More Like This – Aging with Power, (Without an Outage) with Vonda Wright

Resources for the 12 Hallmarks of Aging:

• Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.
• Don’t know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.
• Use Flipping 50 Scorecard & Guide to measure what matters with an easy at-home self-assessment test you can do in minutes.
• BIOptimizers Magnesium Breakthrough contains an optimal ratio of all 7 types of Magnesium, formulated for maximum absorption. Get a 15% discount by using promo code Flipping50 at checkout.
• OneSkin OS-01 is the first peptide scientifically proven to reduce cellular senescence in the skin, causing wrinkles, hyperpigmentation, and crepiness. Get a 15% discount on your first purchase by using promo code Flipping50 at checkout.
• Mitopure is a direct source of urolithin A, which can boost mitochondrial function, and is linked to improved DNA repair pathways. Get a 20% discount by using promo code Flipping50 at checkout.