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klatiPRO

#klatiPRO

klatiPRO is a simple protocol for optimal health and energy balance.

Nutrition

  • 2 g net protein per kg goal body weight at optimal body fat percentage (10-15 for men, 15-25 for women), good amount of essential fatty acids, essential vitamins, and minerals (todo: calculator)
  • high-quality animal protein from meat, organs, fish, dairy, eggs - no preservatives and artificial ingredients (todo: protein quality, absorption, availability chars etc - protein quality, fud for plants)
  • high-quality fats - saturated and monounsaturated - butter, pork lard, beef tallow, extra virgin olive oil, avocado oil, etc. (add how to take the fats - cooking, raw, etc.)
  • moderate amount of fruits and honey -up to 20/15 grams (man/woman) fructose per day (40/30 gr sugar) - can go slightly more depending on activity level and total calories balance
  • carbs depending on the activity level and calories budget (150-300 gr). Keto is un option for fast results and specific cases.
  • vegetables - at current soil fertility - filler food need to be careful - depend on the body’s tolerance to them (lacto fermented are totally ok and recommended), if not fermented - cook them, remove peel and seeds
  • greens - be careful, has oxalates need to be cooked
  • fermented foods (lacto fermented vegetables, aged cheeses, yogurt, kefir, kombucha)
  • fiber reach foods - need to be careful, know your limits, don’t overdo (fruits and fermented vegetals are ok)
  • polyphenol rich foods - better than the fiber, no bloating, more benefits - real extra virgin olive oil (find source, supermarkets are 99% scam), dark chocolate (opt 85% + cocoa content), real non pasteurized honey (find source, scams at the supermarkets), berries, tea (be careful - a lot of scams, poisonous tea), coffee - light and medium roasts, freely baked beans, dark roasts accumulate acrylamides (cancer)
  • No fried foods (or need to be careful - chart with smoke point and unsaturated to trans-fats temperatures, which can be heated to a point, acrylamides)
  • No ultra-processed foods
  • No alcohol
  • No smoking
  • No sugar beverages
  • No artificial sweeteners (few exceptions - allulose, monk fruit, erythritol, small amounts if tolerated) (mass used ☠️)
  • 2-4 meals per day - at least 25-40 gr net protein per meal with good 3-4 hours break between meals
  • at least 12 hours between last and first meal next day
  • occasional longer fasts (18-24 hours) (best when traveling)
  • no snacks between meals (even 1 kcal is considered a snack)
  • cook your food, eat out only if necessary or if it’s really good restaurant (the lion doesn’t concern himself with low quality)
  • avoid canned foods (plastic inner coating), opt for glass jars is necessary, check the preservatives
  • avoid cured and deli meats with preservatives (nitrates and nitrites) (TODO: actual cause of cancer, not the meat itself). There are cured meats only with salt - totally ok
  • try to drink water purified with reverse osmosis and remineralization
  • 2-3 cups of coffee are beneficial - best is freshly roasted light to medium (more polyphenols - chlorogenic acids, less acrylamides * - cancer), last cup 10-11 before bed

Physical activity

  • resistance and cardio training
  • min 3 days per week resistance training
  • min 2 days per week cardio training (zone 2 40-60 min, or HIIT (High-Intensity Interval Training), or sprint intervals etc.)
  • easiest way - CrossFit 5-6 days per week
  • workout sessions at least 5-6 hours before bed
  • move through the day

Sleep

  • consistent wake-up and bed times every day (no weekend exceptions)
  • caffeine up to 10-11 hours before bed
  • dinner 3-4 hours before bed (high protein, low carbs)
  • cold and dark room (17-19 deg C)
  • hot shower before bed (by heating the outer temp of the body, the core temp drops - which is required to fall asleep)
  • cooldown 1-2 hours before bed (limit monitors, light, etc.)

Extra lifestyle tips

  • use only stainless steel, clay or glass cookware
  • do not use plastic cutting boards and food containers
  • avoid plastic bottles
  • avoid synthetic fabric clothes as much as possible
  • use clean cosmetics (TODO: more data)
  • read the labels - if you don’t know some ingredient - leave the product

  • check food origin - use common sense - Turkey, India, Pakistan, China, etc. probably cancer ☠️

  • check THE BLACKLIST

klatiWAY

klatiWEY is a food supplement that provides all essential ingredients for an active lifestyle, muscle building, recovery, a strong cardiovascular system, gut health, and aging control. This is a perfect addition to klatiPRO protocol. It works with a high-animal protein diet and resistance + cardio training. It’s backed by science and Klati approved ✅. In its core, klatiWEY aggregates the building blocks needed by the human body to work properly. All ingredients are selected to work together for best results. Depending on the flavour, klatiWAY has a minimum natural or no sugar content. It has no artificial sweeteners but it tastes sweet because of the glycine amino acid, which has a natural sweet taste.

ingredients (kaltiWEY)

  • main:
    • organic EU whey protein (80%) - 38 g (sub 30 net protein)
    • L-glycine - 15 g
    • grass-fed bovine collagen peptides: 10 g
    • L-taurine: 2.5 g
    • acerola extract 250 mg (vitamin C) // TODO: calc v c mg
    • L-Glutamine 10 g (maybe better 5 - todo)
    • TMG (Beatine Anhydrous) 4 g
  • flavour specific: // todo: calc macros
    • Chocolate milkshake - cocoa powder 10 g
    • Blueberry milkshake - freez-dried wild blueberries 8 g (56 g fresh fruits equivalent)
    • Strawberry milkshake - freez-dried strawberries 8 g (80 g fresh fruits equivalent)
    • Matcha latte - 5 g matcha (calc caffeine)

*** doses per day - glycine can be split in 2-3 time per day for total of 15 gr

  • other supplements

    • Creatine - 5-15 gr pere day (split in 1-3 time per day) - only Creapure or , other vaariant are from Cjina full of shit
    • Hyaluronic Acid - 200 mg per day
    • Omega 3 - about 2000 mg EPA and DHA in total per day

  • links to approved sources klati✅

glycine

Non-essential amino acid, body produces ~3g per day.

What is used for and how much is needed?

  • Collagen turnover - 12 gr to 36 per day - PMC6153947, S0022316622094640
  • Glutathione synthesis (master antioxidant) - 3 gr needed per day (incl. for other synthesis - creatine/heme)
  • Methionine balances (extend life) (methionine restriction mimicking - great on high animal protein diet)
  • Helps with sleep by lowering body temperature.

How can it be obtained?

  • Body produces ~3g per day.
  • 1/3 in collagen triple helix - Glycine, Proline, HydroxyProline
  • Food (animal and fish skin)
  • Glycine powder (sweet taste)

todo: other ing explanation

klatiLYTE

klatiLYTE is clean electrolyte formula for optimal hydration, macule and nervous system functioning.

ingredients (klatiLYTE) // todo: dose and calc net values

  • links to approved sources klati✅

  • magnesium (as citrate + bisglycinate)
  • potassium (as citrate monohydrate)
  • sodium (as celtic salt)
  • zinc (as citrate)

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