Dr. Borja Quiroga, a nephrology specialist in Madrid, says the protein Klotho, produced primarily by the kidneys, plays a fundamental role in slowing human aging.
Quiroga explained that while everyone dies from the biological damage of aging, the key to delaying cellular decay lies within the kidneys. By adopting specific daily habits, individuals can increase their natural production of Klotho to live longer and in significantly better health.
Quiroga, who treats patients at the Hospital Universitario de la Princesa and teaches at the Universidad CEU San Pablo in Madrid, is recognized as a leading Spanish authority in kidney care and anti-aging preventive medicine. He is also the author of the books Por mis riñones que hoy como bien and El reto es no envejecer.
Aging is a natural biological process caused by slow and cumulative damage to cells and organs, according to Quiroga. Over time, this deterioration leads to a loss of physical functionality, chronic illness, and dependency.
Genetics accounts for only about 20 percent of how a person ages, while the remaining 80 percent depends on environmental factors and daily choices. Quiroga noted that while aging is inevitable, aging poorly is not, though fighting cellular decline requires conscious effort beyond simply letting oneself drift.
Cellular guardian against zombie cells
For years, people have sought youth in miracle creams, impossible supplements, and extreme diets that fail to deliver results. Quiroga pointed out that one of the most important pieces of the aging puzzle was already operating silently inside the human body.
The protein takes its name from Greek mythology, where Klotho, also spelled Cloto in Spanish, was one of the three Fates or Moiras born to Zeus and Themis. In ancient legend, she spun the thread of human life upon her spinning wheel and presided over births.
In human biology, Klotho functions as a cellular guardian that protects blood vessels, the brain, and other tissues from damage. Quiroga noted that the protein reduces inflammation and slows cell senescence, the process in which cells stop dividing and become useless zombie cells that accelerate organ deterioration.
Three strategies to boost natural Klotho levels
Quiroga outlined three main strategies to preserve and increase Klotho levels in the body. The first step is to detect and treat kidney disease, which is a primary cause of future mortality that often goes undetected in its early stages and represents the single biggest factor in Klotho loss.
The second strategy centers on dietary changes, specifically eliminating inorganic phosphorus. This artificial chemical compound is added as a preservative or stabilizer in ultra-processed foods, fast food, processed meats, and soft drinks, particularly cola beverages.
The third strategy involves regular physical activity. Engaging in aerobic exercise, high-intensity interval training, and strength workouts stimulates renal Klotho production. Everyday non-exercise activity thermogenesis, known as NEAT, such as walking rather than driving, taking the stairs, and carrying shopping bags, also contributes to higher protein levels.
Quiroga emphasized that internal Klotho levels are driven by daily decisions rather than genetics alone. Routine blood tests to monitor kidney health, a diet free from ultra-processed products, and regular body movement directly increase protein production.
Lifestyle habits that extend healthy lifespan
Klotho does not operate as a standalone magic wand, but functions within a complex biological network alongside other organs, the gut microbiota, the immune system, and the social environment. Factors that accelerate aging include obesity, chronic stress, alcohol consumption, and ultra-processed foods.
Conversely, aging can be slowed by practicing physical exercise, consuming caffeine in moderation, following a Mediterranean diet, maintaining good oral health, getting adequate sleep, and practicing intermittent fasting. Making small adjustments to daily routines can extend lifespan by 10 to 15 years in good health.
Clinical testing and preventive longevity medicine
Dr. Cristina Minguito, an internal medicine specialist with the Neolife medical group, described Klotho as a protective shield against aging and related diseases. Higher protein levels correlate directly with superior cardiovascular and renal health.
Minguito brings over 10 years of clinical experience in internal medicine consultations and emergency departments to Neolife, a center specializing in preventive medicine for longevity based at www.neolifesalud.com. Her background allows for a comprehensive approach to complex pathologies, chronic diseases, and acute medical conditions.
According to Neolife, Klotho is not routinely measured in standard clinical blood work or basic anti-aging evaluations. Instead, testing is performed in research settings or specialized preventive clinics as part of a mineral metabolism and vascular aging panel to assess vascular and kidney status.
Minguito noted that unlike cholesterol, there is currently no standardized clinical reference range for Klotho levels in humans. However, healthy lifestyle choices remain an effective way to elevate the protein naturally.
Regular aerobic exercise and high-intensity interval training directly boost Klotho production. Strength training also provides indirect benefits by reducing systemic inflammation, improving insulin sensitivity, and enhancing overall body composition.
Minguito added that proper sleep, stress management, supervised intermittent fasting, and a balanced diet rich in fruits, vegetables, legumes, and high-quality proteins support Klotho synthesis when combined with the exclusion of alcohol and ultra-processed foods.
