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While I was digging in to ways to increase Klotho, I came across some info that was news to me. Dietary phosphates are one of larger levers that can affect Klotho levels. Specifically added phosphates (found in processed meats, cheeses, fast food, and shelf stable baked goods), rather than naturally occurring phosphates, decrease Klotho levels. This may be one of the major reasons that ultra processed foods are so bad for you.

Here is a summary of the factors I found that affect Klotho levels:

Large Effect

  • Regular aerobic exercise: 30-45 minutes, 5x weekly
  • Reducing processed foods with phosphate additives
  • Stress management: Meditation, adequate sleep
  • Vitamin D optimization: Supplementation if deficient

Medium Effect

  • Intermittent fasting/caloric restriction
  • Mediterranean diet implementation
  • Green tea consumption: 2-3 cups daily
  • Certain medications: ACE inhibitors/ARBs (Lisinopril/Losartan)
  • Statins: Medications like Rosuvastatin

Small to Moderate Effect

  • Resveratrol supplementation
  • Omega-3 fatty acids
  • Magnesium supplementation
  • Regular sunlight exposure
  • Moderate alcohol consumption
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