# klatiPRO (klati)

> klatiPRO is an evidence-based protocol for health, energy and longevity. Covers nutrition, sleep, training, and recovery — backed by peer-reviewed research.

Also known as: klati, klati.pro, klati pro, klatipro.

klatiPRO is run by Ivo (Klati) Paunov: https://klati.pro/about/#who-runs-it (photography bio: https://klati.photo/en/about/).

## Topics

- [ATP Metabolism](https://klati.pro/atp-metabolism/): Your body's complete energy system — how ATP is made from carbs, fat, and protein, what destroys mitochondria, and how to protect them.
- [Carbohydrates](https://klati.pro/carbohydrates/): Carbohydrates: glucose fuels your muscles, fructose goes to the liver, and fiber feeds gut bacteria. Type, timing, and dose decide if carbs help or hurt.
- [Circadian Rhythm](https://klati.pro/circadian-rhythm/): Your body runs on a 24-hour circadian clock; nearly every organ has its own timer. Eat, sleep, and train at the wrong times and the clocks desynchronize.
- [Digestion](https://klati.pro/digestion/): Your body breaks food into molecules small enough to absorb — mouth to colon, each section has a job. When one step fails, everything downstream suffers.
- [Fasting & Meal Timing](https://klati.pro/fasting/): Intermittent fasting is a timing strategy, not a metabolic shortcut. Benefits come from caloric restriction and circadian alignment, not skipping meals.
- [Fats](https://klati.pro/fats/): Fat is a building block for hormones, cell membranes, and brain tissue. Type, cooking method, and omega-3 to omega-6 ratio matter more than total amount.
- [Nervous System](https://klati.pro/nervous-system/): Your nervous system has two modes: fight-or-flight and rest-and-digest. Modern life keeps most people stuck in fight mode, wrecking digestion and sleep.
- [Nutrition Myths](https://klati.pro/nutrition-myths/): The most persistent nutrition myths, checked against the evidence: some are completely wrong, some are half-right, and some are true but misunderstood.
- [Nutrition](https://klati.pro/nutrition/): Nutrition basics: three macronutrients, a handful of critical micronutrients, and a few timing rules determine whether your body builds or breaks down.
- [Stress & Recovery](https://klati.pro/stress-recovery/): Chronic stress blocks muscle growth, wrecks digestion, disrupts sleep, and increases fat storage. Recovery is not passive — it's a skill.
- [Supplements](https://klati.pro/supplements/): Taurine, TMG (betaine), hyaluronic acid, and blood donation: evidence, doses, side effects, and where the evidence falls short.
- [Sugars & Sweeteners](https://klati.pro/sweeteners/): Glucose, fructose, honey, stevia, aspartame, erythritol — what each one does in your body, what the risks are, and how to make a practical choice.
- [Caffeine](https://klati.pro/caffeine/): Caffeine is the most widely used psychoactive compound. Its effects depend on dose, timing, and your CYP1A2 genotype.
- [Muscle & Movement](https://klati.pro/muscle/): Skeletal muscle is the largest endocrine organ. Preserving and building it is among the strongest predictors of all-cause mortality reduction.
- [Sleep](https://klati.pro/sleep/): Sleep is the single most effective recovery tool. No supplement, protocol, or training plan compensates for chronic sleep restriction.
- [Training](https://klati.pro/training/): Resistance training and cardio: the two highest-impact interventions for longevity, body composition, and cognitive health. Programming beats motivation.
- [klatiLYTE](https://klati.pro/klatiLYTE/): A clean DIY electrolyte formula — 4 minerals, highest-bioavailability powder forms only, no sugars, no fillers, no marketing.
- [Gut Health](https://klati.pro/gut-health/): 70% of the immune system lives in the gut. One layer of cells separates you from systemic inflammation: what protects it, and what damages it.
- [klatiPODS](https://klati.pro/klatiPODS/): The most influential authors, podcasts, channels, and books — thousands of hours of signal distilled into a ranked list.
- [vitamin D](https://klati.pro/vitaminD/): Activated vitamin D acts more like a hormone than a vitamin, switching genes on and off. About 3% of the human genome has vitamin D receptor binding sites.
- [Creatine](https://klati.pro/creatine/): The best-studied supplement in sports science. Safe across the full tested dose range. Only form worth using: creatine monohydrate.
- [Glycine](https://klati.pro/glycine/): Glycine is the most abundant amino acid in your body. You make ~3g/day, but collagen turnover alone may demand 10–12g/day — most diets fall short.
- [Protein](https://klati.pro/protein-nutrient/): Not all protein is equal. A data-driven breakdown of quality, bioavailability, heavy metals, and what to buy.

## Pages

- [klatiPRO](https://klati.pro/): klatiPRO (klati.pro) by Ivo (Klati) Paunov is an evidence-based protocol for health, energy and longevity, covering nutrition, sleep, training, and recovery.
- [klatiPRO](https://klati.pro/klatiPRO/): Evidence-graded best practices for health, energy, and damage (aging) control — built on nutrition, sleep, training, and a lower toxic load.
- [Disclaimer](https://klati.pro/disclaimer/): What this site isn't, what nobody fully knows yet, and how to use it safely.
- [klatiAPPROVED](https://klati.pro/klatiAPPROVED/): klatiAPPROVED: clean supplement sources selected on two criteria — clean formulation and verified form. Discount codes, including 25% off organic whey at Orgainic (KLATIPRO).
- [klatiBAN](https://klati.pro/klatiBAN/): What to avoid — foods, ingredients, supplements, habits, and toxins that accelerate damage, disrupt hormones, and shorten healthspan.
- [klatiCALC](https://klati.pro/klatiCALC/): Interactive calculators for protein, electrolytes, creatine, and hydration — personalized to your body weight, goals, and activity level.
- [Topics](https://klati.pro/posts/): All klatiPRO topic deep dives in one list: nutrition and supplements, body systems, and applied guides — every claim backed by evidence.
- [About klatiPRO](https://klati.pro/about/): Who runs klatiPRO (Ivo (Klati) Paunov, a software engineer, not a doctor), how every claim is graded, how AI is used, and the other klati projects.
- [External research](https://klati.pro/externalResearch/): External research behind klatiPRO: every study used on the site, listed and graded for quality. Every claim on every topic page links back here.
- [Glossary](https://klati.pro/glossary/): Health and science glossary: plain-language definitions for the scientific and technical terms used across klatiPRO, from A to Z.

## Other projects by Ivo (Klati) Paunov

- [klatiONE (klati.one)](https://klati.one/): The home of the klati family: every klati project in one place.
- [klatiPHOTO (klati.photo)](https://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)](https://napip.ai/): Bulgarian music (kyuchek / pop-folk) soundtrack recommender for every mood and occasion, plus cultural & sports essays (including https://napip.ai/hyrox/).