Protocol, not opinion
Vitals.run documents the personal system I run in public: timed, logged, and defended. The site is not a wellness store or a supplement stack. It records the sleep, food timing, light, training, and discipline inputs I am testing, with evidence limits stated plainly.
Vitals.run offers one free public plan for people who want a concrete example of a personal health protocol. There is no paid plan, free trial, product, coaching package, or individualized medical service. Read the routines, inspect the evidence grades, and decide what questions belong with your own qualified clinician.
Start with the 10 PM sleep protocolThe body doesn't negotiate. It responds to inputs, on a schedule, whether you respect the schedule or not. Most people find that out the hard way, repeatedly, and call it bad luck. It isn't luck. It's protocol debt.
The protocol is free and always will be. What is rarer than the protocol is an honest account of how well any of it is actually evidenced, so every claim on this site carries a grade.
How every claim here is graded
Most health writing flattens these four into one confident voice. Separating them is the whole point. A protocol can be worth running on Mechanistic evidence, it just should not be sold to you as Established.
Public evidence grading means stating that the animal-based framing on the diet page is the weakest-evidenced rule here, that the warm-light rule rests more on mechanism than outcomes, and that the dopamine section is a model rather than a law. A protocol that can only be defended by hiding uncertainty is a brand claim, not an honest operating system.
The Sleep Protocol →
The most important appointment in the calendar, and why 10 PM is not arbitrary.
The Diet Protocol →
Food as input, not entertainment. Animal-based baseline, closed eating window.
The Training Protocol →
Muscle as the organ of longevity. Strength, zone 2, recovery treated as training.
The Mind Protocol →
AI therapy, dopamine, and flow. What the research supports and where it stops.
The Log →
Real data, not vibes. What the protocol claims, checked against what actually happened.
Vitals.run is Adam Pang's personal record and general informational material, not medical advice, diagnosis, or treatment. Health needs differ, and the routines shown here are not a guarantee of any outcome. Use the protocol to frame better questions, then involve a qualified health professional when a decision depends on your history, symptoms, or risk.