klatiPRO (klati.pro), run by Ivo (Klati) Paunov, is an evidence-based protocol for health, energy and longevity covering nutrition, sleep, training, and recovery. About klatiPRO explains how the evidence is graded and lists the other klati projects.
The Protocol
klatiPRO is a protocol for health, physical and cognitive performance, and longevity: damage (aging) control across body and brain. It translates high-quality evidence and personal testing into practical daily execution.
| Area | Why it matters |
|---|---|
| Nutrition | Controls protein synthesis, insulin response, and inflammatory load |
| Training | Muscle mass is the strongest single predictor of all-cause mortality |
| Sleep | Peak window for protein synthesis, growth hormone, and autophagy |
| Circadian rhythm | Desynchronized clocks drive metabolic damage, poor sleep, and hormonal disruption |
| Hydration | Electrolyte balance affects muscle function, cognition, and recovery |
| Movement | Low-intensity daily activity reduces insulin resistance independent of training |
| Lower toxic load | Plastics, seed oils, and contaminants accumulate and interfere with hormones |
Longevity
klatiPRO treats longevity as damage (aging) control across body and brain. These topics cover it; each section link opens the part of the post that does.
Supplements and Formulas
| Stack | What it is |
|---|---|
| klatiWAY | Full supplement stack — whey, creatine, glycine, collagen, D3+K2, omega-3, and more |
| klatiLYTE | DIY electrolyte formula — Celtic sea salt, potassium citrate, magnesium bisglycinate, zinc |
| klatiDAY | Example daily routine — morning to evening with exact timing |
| klatiCALC | Interactive calculators — protein, electrolytes, creatine, hydration |
Research
Deep dives on individual topics — every claim backed by evidence.
Nutrition & Supplements
| Topic | |
|---|---|
| Nutrition | Macros, micros, and timing fundamentals |
| Protein | Quality, digestibility, NPU, heavy metals |
| Carbohydrates | Glucose, fructose, fiber — type and timing |
| Fats | Hormones, omega ratio, cooking stability |
| Creatine | Performance, brain, dosing, myths |
| Glycine | Collagen, sleep, longevity, methionine balance |
| Vitamin D | Sun, K2, magnesium, dosing |
| Caffeine | Dose, timing, CYP1A2 genotype |
| Supplements | Taurine, TMG, hyaluronic acid, blood donation |
| Nutrition Myths | Popular claims vs. actual evidence |
Body Systems
| Topic | |
|---|---|
| Muscle & Movement | Largest endocrine organ, mortality predictor |
| Sleep | Recovery, protein synthesis, GH, autophagy |
| Circadian Rhythm | 24h clock, desynchronization, metabolic damage |
| Gut Health | Barrier, microbiome, fiber, gut-brain axis |
| Digestion | Mouth to colon — each step matters |
| Nervous System | Sympathetic vs. parasympathetic balance |
| ATP Metabolism | Energy systems, mitochondria, protection |
| Stress & Recovery | Chronic stress, recovery as a skill |
| Sugars & Sweeteners | Sugar, honey, stevia, aspartame, erythritol |
Applied
| Topic | |
|---|---|
| Training | Resistance + cardio programming for longevity |
| Fasting & Meal Timing | Circadian alignment, not a metabolic shortcut |
| klatiPODS | Podcast-style breakdowns |
→ All posts · External Research · Glossary
klatiAPPROVED — approved sources · klatiBAN — what to avoid · Disclaimer
klatiPRO
Facts, not feelings.
Health, fitness and longevity research, graded claim by claim.
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