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    <title>klatiPRO</title>
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    <description>klatiPRO is an evidence-based protocol for health, energy and longevity. Covers nutrition, sleep, training, and recovery — backed by peer-reviewed research.</description>
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      <title>Nutrition Myths</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>The most persistent nutrition myths, checked against the evidence: some are completely wrong, some are half-right, and some are true but misunderstood.</description>
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      <title>Nutrition</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>Nutrition basics: three macronutrients, a handful of critical micronutrients, and a few timing rules determine whether your body builds or breaks down.</description>
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      <title>Sugars &amp; Sweeteners</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>Glucose, fructose, honey, stevia, aspartame, erythritol — what each one does in your body, what the risks are, and how to make a practical choice.</description>
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      <title>vitamin D</title>
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      <pubDate>Sun, 14 Dec 2025 00:00:00 GMT</pubDate>
      <description>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.</description>
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      <title>Creatine</title>
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      <pubDate>Fri, 07 Nov 2025 00:00:00 GMT</pubDate>
      <description>The best-studied supplement in sports science. Safe across the full tested dose range. Only form worth using: creatine monohydrate.</description>
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      <title>Glycine</title>
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      <pubDate>Thu, 06 Nov 2025 00:00:00 GMT</pubDate>
      <description>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.</description>
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      <title>Protein</title>
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      <pubDate>Wed, 05 Nov 2025 00:00:00 GMT</pubDate>
      <description>Not all protein is equal. A data-driven breakdown of quality, bioavailability, heavy metals, and what to buy.</description>
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      <title>ATP Metabolism</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>Your body&#39;s complete energy system — how ATP is made from carbs, fat, and protein, what destroys mitochondria, and how to protect them.</description>
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      <title>Carbohydrates</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>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.</description>
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      <title>Circadian Rhythm</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>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.</description>
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      <title>Digestion</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>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.</description>
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      <title>Fats</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>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.</description>
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      <title>Nervous System</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>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.</description>
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      <title>Stress &amp; Recovery</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>Chronic stress blocks muscle growth, wrecks digestion, disrupts sleep, and increases fat storage. Recovery is not passive — it&#39;s a skill.</description>
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      <title>Supplements</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>Taurine, TMG (betaine), hyaluronic acid, and blood donation: evidence, doses, side effects, and where the evidence falls short.</description>
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      <title>Caffeine</title>
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      <pubDate>Sun, 12 Apr 2026 00:00:00 GMT</pubDate>
      <description>Caffeine is the most widely used psychoactive compound. Its effects depend on dose, timing, and your CYP1A2 genotype.</description>
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      <title>Muscle &amp; Movement</title>
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      <pubDate>Sun, 12 Apr 2026 00:00:00 GMT</pubDate>
      <description>Skeletal muscle is the largest endocrine organ. Preserving and building it is among the strongest predictors of all-cause mortality reduction.</description>
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      <title>Sleep</title>
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      <pubDate>Sat, 11 Apr 2026 00:00:00 GMT</pubDate>
      <description>Sleep is the single most effective recovery tool. No supplement, protocol, or training plan compensates for chronic sleep restriction.</description>
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      <title>Training</title>
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      <pubDate>Sat, 11 Apr 2026 00:00:00 GMT</pubDate>
      <description>Resistance training and cardio: the two highest-impact interventions for longevity, body composition, and cognitive health. Programming beats motivation.</description>
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      <title>klatiLYTE</title>
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      <pubDate>Mon, 30 Mar 2026 00:00:00 GMT</pubDate>
      <description>A clean DIY electrolyte formula — 4 minerals, highest-bioavailability powder forms only, no sugars, no fillers, no marketing.</description>
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      <title>Gut Health</title>
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      <pubDate>Fri, 20 Mar 2026 00:00:00 GMT</pubDate>
      <description>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.</description>
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      <title>Fasting &amp; Meal Timing</title>
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      <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
      <description>Intermittent fasting is a timing strategy, not a metabolic shortcut. Benefits come from caloric restriction and circadian alignment, not skipping meals.</description>
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      <title>klatiPODS</title>
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      <pubDate>Thu, 01 Jan 2026 00:00:00 GMT</pubDate>
      <description>The most influential authors, podcasts, channels, and books — thousands of hours of signal distilled into a ranked list.</description>
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