klatiPRO is a simple protocol for health, energy, and damage (aging) control.
Four things matter most: protein quality, meal timing, consistent training, and sleep. Everything else is extra. The order matters — you cannot supplement your way out of bad food, bad sleep, or no training.
Most disease, fast aging, and bad body composition come from the same root causes: too much insulin, not enough protein, not enough muscle, and not enough sleep. klatiPRO fixes all four.
The protocol in 30 seconds
| Area | Target |
|---|---|
| Protein | 2g/kg goal body weight — split across 2–4 meals (≥30g each) |
| Timing | 3–4h between meals, 12h overnight fast, no snacks |
| Training | 3× resistance + 2× cardio per week minimum |
| Sleep | 7–8h, consistent schedule, cold dark room |
| Supplements | Creatine, glycine, D3+K2, omega-3, electrolytes |
| Avoid | Seed oils, ultra-processed foods, alcohol, sugar drinks, plastics |
Nutrition
Food is the biggest lever. Every meal tells your body what to do — store fat or burn it, build muscle or break it down, inflame or repair. The goal is simple: eat enough protein, keep insulin low, and cut out junk. Get protein and timing right first — calories tend to fix themselves.
Spacing meals 3–4 hours apart keeps insulin low, gives the gallbladder time to refill with bile (you need it to digest fats), and lets food fully break down before the next meal. Low insulin between meals = your body burns fat instead of storing it.
Timing
- 2–4 meals per day — at least 30–40g net protein per meal, 3–4 hour gap between meals
- At least 12 hours between the last meal and the first meal the next day
- No snacks between meals (even 1 kcal counts as 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 morning through the day, limit in the evening. Start the day with water + salt
Eat ✅
Protein — non-negotiable
- 2g net protein per kg of goal body weight at optimal body fat (10–15% men, 15–25% women) — e.g. goal weight 80kg → 160g protein/day. Use goal weight, not current weight
- High-quality animal protein from meat (red meat 🥩 🐄 🐖 🦌 🐎), organs, fish, dairy, eggs — no preservatives or artificial ingredients. See full protein quality, digestibility, NPU, and heavy metals data
Fats
- Saturated (butter, pork lard, beef tallow), monounsaturated (extra virgin olive oil, avocado oil)
- Use unsaturated fats raw — heat at high temps or long duration creates trans fats ☠️
Carbs
- 150–300g depending on activity level and calorie budget. Keto is an option for fast results and specific cases
- Best sources — boiled potatoes, basmati rice (check source — avoid high-arsenic origins)
- Resistant starches (research) — cook starch, then cool it for 24–48h. It becomes fiber-like and feeds your good gut bacteria. Works with potatoes, oatmeal, plantains, rice
Fruits and honey
- Up to 20/15g (man/woman) fructose per day (40/30g sugar) — can go slightly more if you train hard
- Too much fructose is as bad as alcohol — the liver handles it the same way. Overdoing it causes fatty liver
Vegetables and greens
- Mostly filler food with today’s soil quality. Cook them, remove peel and seeds when possible
- Spinach, beet greens, rhubarb are high in oxalates (can cause kidney stones) — boiling removes most of it
- Raw beans and wheat have lectins that block nutrients and irritate the gut — boiling destroys them in beans; wheat lectins survive heat, another reason to limit wheat
- Cook your greens. Arugula is low in oxalates and fine raw. Soak leafy greens in cold water + baking soda to clean off dirt, wax, and pesticides
Fermented foods
- Lacto-fermented vegetables, aged cheeses, yogurt, kefir, kombucha
- Higher in histamine — can cause issues if you’re sensitive to it
- See more →
Polyphenol-rich foods — better than fiber, no bloating, more benefits
- Real extra virgin olive oil (find a real source — supermarkets are 99% scam)
- Dark chocolate (85%+ cocoa content)
- Real non-pasteurized honey (find a real source — supermarket honeys are scams)
- Berries, tea (source carefully), coffee — light and medium roasts, freshly roasted beans
- See more →
Fiber
- Be careful, know your limits, don’t overdo — fruits and fermented vegetables are safe
- See more →
Coffee
- 2–3 cups per day are good for you — freshly roasted light to medium (more antioxidants, less toxic byproducts)
- Last cup 10–11 hours before bed. Caffeine hides your tiredness but doesn’t remove it — the sleep debt keeps building. It takes 5–7 hours for half of it to leave your body, up to 10 hours if you’re a slow processor. When you stop matters more than how much you drink
Water
- Purified with reverse osmosis and remineralization
Avoid ☠️
Food
- No fried foods (or be very careful — every oil has a temperature where it turns toxic. Heating past that point creates trans fats and cancer-causing compounds)
- No ultra-processed foods
- No sugar beverages
- Avoid canned foods (plastic inner coating) — opt for glass jars if necessary, check preservatives
- No artificial sweeteners (few exceptions — allulose, monk fruit, erythritol, small amounts if tolerated)
Additives and processing
- Avoid cured and deli meats with added nitrates/nitrites — when heated they turn into cancer-causing compounds. The meat itself is fine; the additive is the problem. Traditional salt-only cured meats (prosciutto, coppa, salt pork) have no added nitrites and are fine
- Dark roast coffee builds up acrylamides (cancer-causing)
Substances
- No alcohol
- No smoking
Meal structure
- Protein is non-negotiable in every meal
- Front-load carbs — most carbs earlier in the day (breakfast, lunch) or before workout
- Fats are essential but can be reduced in a pre-workout meal for faster digestion
- Cook your food, eat out only if necessary or if it’s a really good restaurant (the lion doesn’t concern himself with low quality)
Thermic effect (TEF)
| Macronutrient | Calories per gram | % burned during digestion |
|---|---|---|
| Protein | 4 | 20–30% |
| Carbohydrates | 4 | 5–10% |
| Fat | 9 | 0–3% |
Think of this table when you calculate your calories.
Training
More muscle = longer life. It’s a stronger predictor than blood pressure, cholesterol, or BMI. Muscle burns energy, stores fuel, and fights inflammation. Building it is not optional.
Minimum: lift weights 3× per week, getting stronger over time. Add zone 2 cardio (easy pace, can still talk) for heart and fat burning. You need both — one doesn’t replace the other.
- Min 3 days/week resistance training
- Min 2 days/week cardio (zone 2 40–60 min, or HIIT, or sprint intervals)
- Easiest way — CrossFit 5–6 days per week
- Workout sessions at least 5–6 hours before bed
- Move through the day
- Skiing is considered the best possible exercise for physical and mental health
- Snowboarding doesn’t count
Why it matters
- Muscle peaks around 30, then you lose ~1%/year after 40, speeding up to ~2%/year after 60 if you don’t train — this is not aging, it’s not using your body
- VO2max (your cardio fitness) drops ~1%/year after 25 — it’s the single best predictor of how long you live
- Grip strength is the simplest test of overall health and mortality risk
- DEXA scan: best way to measure your actual body composition — muscle, fat, and bone density in 10 minutes
Sleep
Sleep is when the body builds. Muscle repair, growth hormone, memory, and cell cleanup all peak during deep sleep. You can eat perfectly and train hard and still go backwards if sleep is broken. No supplement fixes bad sleep — though creatine and glycine both help improve it.
How you sleep matters as much as how long. Your body temperature needs to drop 1–2°C to fall asleep. Stress hormones need to be low. Your brain needs darkness to start producing melatonin. The protocol handles all three.
- Consistent wake-up and bed times every day (no weekend exceptions)
- Last caffeine 10–11 hours before bed
- Dinner 3–4 hours before bed (high protein, low carbs)
- Cold and dark room (17–19°C)
- Hot shower before bed — heating the outer body drops core temp, which is required to fall asleep
- Cooldown 1–2 hours before bed (limit screens, dim lights)
- 3–5g creatine + 3–5g glycine + magnesium threonate 1g before bed
Clean inputs
Kitchen
- Use only stainless steel, clay, or glass cookware
- Do not use plastic cutting boards or food containers
- Avoid plastic bottles
Body
- Avoid synthetic fabric clothes as much as possible
- Use clean cosmetics — avoid parabens (mess with hormones), phthalates (lower testosterone), synthetic fragrances (hide dozens of unlisted chemicals), triclosan (messes with thyroid), oxybenzone in sunscreens (goes straight into your blood).
Food sourcing
- Read the labels — if you don’t know an ingredient, leave the product
- Check food origin — countries with weak food safety standards export contaminated products ☠️ (pajeet, china, turkey etc.)
- Check klati☠️
Other
- Donate blood 1–2 times per year if you have sufficient iron
klatiWAY
klatiWAY is a supplement stack for muscle, recovery, heart health, gut health, and damage (aging) control. Every ingredient is backed by research. Nothing in it for marketing.
Supplements don’t replace food — they fill gaps that are hard to close with diet alone, or where you need exact doses. Works with a high animal-protein diet and resistance + cardio training. Backed by science and klati approved ✅.
Stack
| Ingredient | Dose | Notes |
|---|---|---|
| Organic EU whey protein (80%) | 38g (~30g net protein) | Check heavy metals → |
| L-glycine | 5–15g/day | Split 2–3× per day, best before bed |
| Grass-fed bovine collagen peptides | 10–15g | |
| L-taurine | 2.5g | |
| Acerola extract | 250mg (≈62mg vitamin C) | Body saturates around 200mg/day |
| L-Glutamine | 3–5g | |
| TMG (Betaine Anhydrous) | 2–4g | |
| Creatine | 5–15g/day (split 1–3×) | Only Creapure or Creavitalis — both manufactured from raw materials in Germany 🇩🇪. The Lion only takes the best. |
| Hyaluronic Acid | 200mg/day | |
| Omega 3 | ~2000mg EPA+DHA total/day | |
| Vitamin D | 2000–4000 IU/day | Take with fat-containing food, earlier in the day |
| Vitamin K2 MK-7 (trans-MK-7 only) | 90–180 mcg/day | Directs calcium into bone, keeps it out of arteries |
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 — shake | #klatiWAY shake: whey 38g, collagen 10–15g, taurine 2.5g, vitamin C 250mg, glutamine 3–5g, TMG 2–4g, creatine 5–10g, hyaluronic acid 200mg, omega-3 2000mg, D3+K2 |
| breakfast — food | 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 |
| 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 (free personally adjusted DIY electrolyte formula)
klatiLYTE is a clean DIY electrolyte formula — 4 minerals, best-absorbing powder forms only, no sugars, no fillers.
| Mineral | Form | Per moderate dose | Why this form |
|---|---|---|---|
| Sodium | Celtic sea salt | ~950mg Na | Unrefined — keeps trace minerals, no junk additives |
| Potassium | Potassium citrate monohydrate | ~470mg K | Easy on the stomach — not the bitter chloride form |
| Magnesium | Magnesium bisglycinate | ~280mg Mg | Best absorbed, won’t upset your gut |
| Zinc | Zinc bisglycinate | ~20mg Zn | Best absorbed form — far better than cheap oxide or citrate |
Ready-made solutions — why they’re garbage ☠️
Commercial electrolyte drinks (Gatorade, Liquid IV, LMNT, etc.) are marketing products — too little of the minerals, in cheap forms your body barely absorbs, dissolved in sugar water or loaded with artificial sweeteners and flavors. You pay for branding, not results. The DIY version costs a fraction and actually has the right doses.
| Activity Level | Pre-mix weight | Sodium (Na) | Potassium (K) | Magnesium (Mg) | Zinc (Zn) |
|---|---|---|---|---|---|
| Baseline | ~3g | 400–500mg | 200–300mg | 150–200mg | 15mg |
| Moderate | ~6g | 800–1000mg | 400–500mg | 250–300mg | 15–20mg |
| High | ~10g ⚠️ split | 1400–1800mg | 700–900mg | 350–400mg | 20–25mg |
| Heat / Sauna | ~6g | baseline +500mg | baseline +300mg | baseline +150mg | 15–20mg |
| Fasting | ~4g | 500–700mg | 300–400mg | 200mg | 15mg |
All values are total daily targets — pick the row matching the highest activity of that day and split across 1–3 servings. For approved ingredient sources see klati✅.
Pre-mix 100 doses (~590g batch) and scoop ~5.9g per serving.