klatiPRO (klati.pro) is an evidence-based protocol for health, energy and longevity, run by Ivo (Klati) Paunov. It covers nutrition, sleep, training and recovery, and every claim on the site is graded by the quality of the research behind it.
Education, not medical advice. Read the full disclaimer before you change diet, supplements or training based on anything here.
What this site is
This site is an educational resource. It exists to help you understand how your body works — energy metabolism, nutrition, training, sleep, stress, gut health, and how these systems interact. Claims are built from published research, graded for quality, and linked on the external research page — and pages get updated when better evidence or clearer explanations show up.
The tone is conversational — like a knowledgeable friend explaining, not like a textbook. That’s deliberate: clear understanding beats impressive vocabulary.
What klatiPRO covers
- The protocol. klatiPRO turns nutrition, training, sleep, circadian timing and a lower toxic load into one daily routine, aimed at healthspan and longevity: damage (aging) control across body and brain.
- Topic deep dives. Single nutrients, supplements and body systems, from creatine and vitamin D to sleep, muscle and gut health.
- Tools. The klatiCALC calculators, the klatiLYTE electrolyte formula, the klatiBAN list of what to avoid and the klatiAPPROVED list of what to buy.
How evidence is handled — facts, not feelings
This site is built on facts — published, peer-reviewed, reproducible facts. Not opinions, not trends, not what sounds good on social media. When the facts are strong, the language is direct. When the facts are weak or early, the language says so. When the facts change, the content changes with them. That’s the deal.
Not all research is treated equally. Every claim on this site is backed by evidence that is graded by quality:
| Grade | What it means | How it reads on the site |
|---|---|---|
| A | The best evidence available: pre-registered RCTs replicated by ≥2 independent groups, hard endpoints, clinically meaningful effect size | Direct language — “X does Y” |
| B | Single RCTs, observational data, narrative reviews, surrogate endpoints, industry-funded sole support | Moderate language — “X appears to,” “evidence suggests” |
| C | Animal/in-vitro, mechanistic only, preprints, single observational, post-hoc subgroup findings | Cautious language — “early evidence indicates,” “may” |
When evidence is Grade C, the language reflects it. When a study was done in mice, the text says “in animal models.” When a finding comes from observational data that can’t prove causation, it says “associated with,” not “causes.” The wording matches the strength of the evidence.
Absolute versus relative
Absolute versus relative framing is a core part of every decision you make from anything you read here — not just the headline. A relative effect (“50% higher risk,” “doubled response”) can be trivial in absolute terms; a modest relative change can matter a lot when baseline risk or effect size is large. The same statistic can sound alarming or boring depending on whether it is reported as relative risk, absolute risk, or natural frequencies (events per thousand people). Whenever you evaluate a claim, ask both: what changed in relative terms, and what changed in absolute terms for someone in your situation?
Practice, anecdote, and what you can know without a trial
Informal practice — gym-floor lore, long-standing coaching wisdom, and anecdotal evidence — is not dismissed. It is considered, questioned, and tested where possible: against the literature, against mechanism, and against what you can measure in your own life (how you feel, performance, labs, and other markers). A practical example: a coach cueing a 1 cm foot-position change in your squat can be the difference between a miss and a +10 kg PR, even if no paper has tested that exact setup for your body. Not everything that works has a randomized trial behind it yet. That does not mean it cannot work, or that you cannot know it works for you through careful self-experimentation and accurate tracking.
What stays distinct is this: population-level claims on this site still rest on graded published evidence. Personal and informal knowledge still matters for deciding what to try, what to verify, and what to discard — and for remembering that science often follows what careful people have already noticed in the wild.
Every study referenced on this site is listed in the external research page with author, year, journal, DOI link, and evidence grade. You can verify every claim yourself.
Most of the research referenced here is publicly available — published in open-access journals or accessible through PubMed, Google Scholar, or university repositories. Some papers sit behind paywalls where only the abstract is freely readable, but the full text of every cited study has been reviewed, not just the summary. Nothing on this site is based on a headline or an abstract alone.
All of this information is already out there. None of it is secret or proprietary. The hard part was never access — it’s aggregation. Thousands of studies across dozens of fields, written in different formats, with conflicting conclusions, varying population sizes, and different quality levels. Finding it, reading it, filtering signal from noise, grading the evidence, and connecting the dots across topics into something coherent and actionable — that’s what this site does.
How klatiPRO started
klatiPRO didn’t start as a website or a protocol. It started as a personal fat loss goal — one person trying to figure out what works and what doesn’t. That question led to reading studies. The studies led to more questions. The questions led to years of research, self-experimentation, tracking, adjusting, and going deeper into the biology behind every recommendation.
What was supposed to be a simple diet plan turned into a full understanding of how metabolism, sleep, training, stress, gut health, and supplementation connect at the biochemical level. The deeper the research went, the clearer it became that no single topic stands alone — everything is connected, and most popular advice only scratches the surface.
The result is klatiPRO: a protocol built from published evidence and personal testing, designed to cover everything the data supports — not more, not less. With the help of AI, years of accumulated research are now organized, cross-referenced, and presented in a way that’s hopefully easy to understand without a science degree. The AI doesn’t generate the claims — it helps structure and communicate what the evidence already shows.
This is not a company. There is no team of marketers deciding what to say. It’s the output of a personal journey that grew into something worth sharing.
klatiPRO is not a finished product — and it never will be. New research gets published constantly. Studies get replicated, challenged, or expanded. Better data leads to better protocols. When evidence changes, klatiPRO changes with it. Old recommendations get updated, new optimizations get added, and anything that turns out to be wrong gets corrected. The goal is not to be right once — it’s to get as close to the truth as possible, and to keep getting closer over time.
Original work — and what that means
Every word on this site was written from scratch. No post, no section, no sentence was copy-pasted, paraphrased with synonyms, or adapted from another source. Every conclusion was reached through reading primary research, not by rewriting what someone else already explained. If it’s here, it’s because the evidence was read directly and the thinking was done independently.
That does not mean this site was created in a vacuum. Ideas have sources, and this site names them. Every researcher, author, podcaster, and clinician who contributed to the ideas behind this work is listed on the klatiPODS page — the most influential voices in the fields covered here, ranked and described. Inspiration is not copying: reading a thousand hours of content to form your own understanding differs from repeating someone else’s.
If something here happens to overlap with a claim made elsewhere, it’s because the evidence points that way — not because someone else said it first.
How AI is used
AI (large language models) plays a real role in building and maintaining this site — content organization, code development, cross-referencing research, grammar, formatting, and a lot of the infrastructure behind the scenes. That’s significant work, and the site says so.
AI does not decide what the evidence says. Every factual claim is sourced from published research that has been read and evaluated by a human. AI helps structure and communicate what the evidence shows — it does not generate conclusions from nothing.
Where AI earns its keep most is adversarial review. Before a claim makes it onto the site, AI is used to actively challenge it — looking for contradicting studies, flagging weak evidence, exposing gaps in reasoning, and pushing back on conclusions that might be overstated. It’s a useful sparring partner precisely because it doesn’t have an agenda. It will find the counterargument whether you want to hear it or not. That process has improved the quality of this content more than any single other step.
AI can still make mistakes. Content is reviewed for accuracy, but if you spot an error that looks like a hallucination or misrepresentation, report it through the contact channels below.
Who runs it
I’m Ivo (Klati) Paunov, and I write, research and build klatiPRO. By day I’m a software engineer on crypto and web3 products: young technology, where one wrong number in a transaction moves real money and a change in one part of a system ripples through the rest. I bring the same two habits to health research: check every figure against its source, then step back and see how nutrition, sleep, training and recovery affect each other.
I’m not a doctor or a scientist, so the site rests on its method: every claim graded, every source public, corrections welcome. Away from the screen: CrossFit, plus the side projects listed below, photography (klatiPHOTO) and Bulgarian music (напипАЙ).
Other klati projects
klatiPRO is one of several projects by Ivo (Klati) Paunov. They share the klati banana mark, each in its own frame; klatiONE, the family’s home, carries the banana alone.
- klatiONE (klati.one): The home of the klati family: every klati project in one place.
- klatiPHOTO (klati.photo): Sports, automotive and artistic portrait photography in Bulgaria by Ivo (Klati) Paunov — sports event photography (CrossFit, functional fitness, Olympic weightlifting), car & endurance motorsport photography, and artistic, athletic & studio portrait photo sessions.
- напипАЙ (napip.ai): Bulgarian music (kyuchek / pop-folk) soundtrack recommender for every mood and occasion, plus cultural & sports essays (including https://napip.ai/hyrox/).
Being rebuilt
klatiPRO is being rebuilt from the ground up: rebuilding, back stronger. The current pages stay online while the new version is built.
What’s free, and what may change
Everything on this site is free to read today. klatiPRO is an education site first, and three things stay free:
- The evidence. Every study behind every claim stays listed, linked and graded on the external research page, so you can always check the source of a claim yourself.
- The research topics. The topic posts stay open as education: what the evidence shows, how strong it is, and where it is still uncertain.
- The current calculators. The klatiCALC calculators stay free.
Later, some parts may become a paid klatiMEMBER tier. Nothing about it is decided yet. The ideas on the table are the klatiPRO protocol as a ready-to-follow plan, and deeper, simplified breakdowns of the research behind each grade.
Contact
If you spot an error, an outdated claim, or a broken link — say something. Accuracy matters more than being right the first time.
What helps most: the page URL, the exact sentence or claim you’re questioning, and (if you have one) a link to a better primary source or study.
Contact directly on social:
Progress and curiosity
Progress comes from standards and consistency, not motivation spikes.
Stay curious. Challenge everything — including this site. The best outcome isn’t automatic agreement; it’s that you dig for better answers, read the studies, chase the counterarguments, and land on your own informed view.