klatiPRO

klatiPRO is a simple protocol for optimal health, energy balance, and damage (aging) control.

Nutrition

When to eat

• 2-4 meals per day - at least 30-40 gr net protein per meal with a good 3-4 hours break between meals.
• At least 12 hours between the last and first meal the next day.
• No snacks between meals (even 1 kcal is considered a snack).
• Occasional longer fasts (18-24 hours) (best when traveling).
• Last meal at least 2-3 hours before bed.
• First meal at least 1-2 hours after waking up.
• Hydrate with water from the morning through the entire day and limit it in the evening. Start the day with water and salt.

Why to eat this way

• Eating this way ensures the best-case scenario for optimal food absorption.
• Isulin is stable, and the gallbladder is recharged with bile .
• Food has time to break down in the stomach and pass to the small intestine before the next meal.
• The pancreas is not in a permanent state of releasing insulin .
• You have a period of time with lower insulin (insulin is like a switch for turning on/off fat storage and fat burning).
• Bile is secreted by the liver and stored by your gallbladder and helps to break down the fats in the food.

What to eat and not to eat

• 2 g net protein per kg of goal body weight at optimal body fat percentage (10-15 for men, 15-25 for women), a good amount of essential fatty acids, essential vitamins, and minerals (todo: calculator).
• High-quality animal protein from meat (red meat 🥩 🐄 🐖 🦌 🐎), organs, fish, dairy, eggs - no preservatives and artificial ingredients (todo: protein quality, absorption, availability chars etc., fud for plants).
• high-quality fats - saturated (butter, pork lard, beef tallow), monounsaturated (extra virgin olive oil, avocado oil). Use unsaturated fats raw; heat exposure at high temps or long time can turn them to trans-fats ☠️.
• 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. Fructose in high doses is dangerous as much as alcohol (TODO: add fructose metabolism - similar to alcohol, add comparison between alcohol-induced fatty liver disease and by sugar in kids)
• carbs depending on the activity level and calories budget (150-300 gr). Keto is an option for fast results and specific cases.
• best carbs - boiled potatoes, basmati rice (if not from pajeet country or china)
• It’s good to have resistant starches for the carbs intake. By heating and cooling the starch for 24-48h it changes its structure, making it fiber-like - they are passing to the large intestine where it ferments and acts as a prebiotic. Work with potatoes, oatmeals, plantains, rice (TODO: post)
• 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. (TODO: add data about oxalates and lectins)
• greens - be careful, have oxalates (kidney stones) need to be cooked
• fermented foods (lacto fermented vegetables, aged cheeses, yogurt, kefir, kombucha)
• fiber-rich foods - need to be careful, know your limits, don’t overdo (fruits and fermented vegetals are ok)
• Polyphenol-rich foods - better than 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 ☠️)
• 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 okay
• 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 hours before bed (TODO: caffeine metabolism)

What to have in a meal

• Depending on your daily schedule - the protein part is non-negotiable, the major part of the carbs is best to be eaten in the earlier part of the day (breakfast and lunch) or before workout, the fats are essential but if you have a pre-workout meal they could be skipped in the name of faster digestion
• Cook your food, eat out only if necessary or if it’s really good restaurants (the lion doesn’t concern himself with low quality)
• For a specific nutrition plan - call me maybe

Macronutrient thermic effect (TEF)

Macronutrient	Calories per gram	% of calories burned for digestion
Protein	4	20–30%
Carbohydrates	4	5–10%
Fat	9	0–3%

TEF Think of this table when you calculate your calories.

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
• TODO: More activity-related data - Muscle mass, strength, cardio fitness, VO2max, body composition (DEXA results)

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.)
• 3-5gr creatine + 3-5gr glycine + magnesium threonate 1g

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 ☠️

• Donate blood 1-2 times per year if you have sufficient iron in the blood

• Check klati☠️

klatiWAY

klatiWEY is a supplement stack 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 the 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.

Stack

• organic EU whey protein (80%) - 38 g (sub 30 net protein)
• L-glycine - 5-15 g (can be split 2-3 times per day but best before bed)
• grass-fed bovine collagen peptides: 10-15 g
• L-taurine: 2.5 g
• acerola extract 250 mg (vitamin C) // TODO: calc v c mg
• L-Glutamine 3-5 g
• TMG (Beatine Anhydrous) 2-4 g
• Creatine - 5-15 g per day (split in 1-3 times per day) - only Creapure or Creavitalis both made in raw materials made in Germany 🇩🇪, other variants are sourced from China and are full of shit. The Lion only takes the best.
• Hyaluronic Acid - 200 mg per day
• Omega 3 - about 2000 mg EPA and DHA in total per day
• Vitamin D - (1000-3000 IU/day)

• Vitamin K2 - 200 mcg

• links to approved sources klati✅

klatiDAY

Example daily routine

Morning

Time	Action	Desc
5:50	wake-up	brush teeth, water with salt
7:30	coffee time	1-2 espresso, black, no sugar, no milk (this step can be combined with the breakfast to avoid gallbladder emptying just for the coffee)
9:30	breakfast	#klatiWAY: - whey protein 38 g - collagen 10-15 g - taurine 2.5 g - vitamin C 250 mg - glutamine 3-5 g - TMG 2-4 g - Creatine - 5-10 g - Hyaluronic Acid - 200 mg - Omega 3 - 2000 mg - D3 + K2 - EV Olive oil 2 tbsp - dark chocolate - some fruit (citrus, kiwi, pineapple) - honey 1 tsp - some carbs - #klatiLyte (salt, magnesium, potassium, zinc) - one more espresso

Afternoon

Time	Action	Desc
12:00	workout	Mon, Wed, Fri, Sat - ✝️fit Tue, Thu - powerlifting/strength training Sun - mobility
13:30	lunch	Big chunk of meat, eggs, some carbs some fruit sometimes croissant covered with dark chocolate (for advanced athletes only) creatine - 5 g L-glycine - 5 g

Evening

Time	Action	Desc
18:00	dinner	Big chunk of meat, eggs, 2 kiwis creatine - 5 g L-glycine - 5 g magnesium threonate - 1 g TODO: 2 more amino acids in testing
19:00	Limit water drinking	Limit water drinking in the evening. Try to hydrate through the entire day. Put some salt from time to time.
20:00	Dim the lights	Dim the lights, screens with blue filter (night mode).
21:30	Hot shower	Hot shower to bring core temperature down. Make the bedroom cold (17-18 ° C).

klatiLYTE

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

Ingredients klatiLYTE (electrolytes) // TODO: Dose and calc net values

• Links to approved sources klatiLYTE✅

• Magnesium (as citrate + bisglycinate + threonate)
• Potassium (as citrate monohydrate)
• Sodium (as Celtic salt)
• Zinc (as citrate)