Light: the strongest
signal your body clock gets

Of everything your body uses to keep time — meals, movement, social contact — one signal outranks the rest. Established: light reaching the eyes is the strongest timing signal for the circadian clock.

Daytime: a free, strong signal

Even a grey morning outside is far brighter than a well-lit kitchen, which is why the programme's Day 2 treats ten minutes outdoors as the cheapest first win available. But the honest label on the outcome matters: early research is not settled that morning light improves energy for everyone — for some people, yes. Not shown to work in practice for everybody. Which is exactly why you test it on yourself and read your own pattern.

Evening: the same signal, working against you

Established: bright evening light suppresses melatonin and delays circadian timing. The screens question is more nuanced than "blue light bad" — early research suggests the screen effect is modest and depends on brightness, duration and content. The practical version the programme teaches: dim the house in the last hour before bed, and let brightness and timing lead.

Timing is the skill

The same light can help or harm depending on when it is received — which is why the programme has a whole block on fitting light to your real schedule, including shift work. The goal is not a rule written for someone else's 9-to-5. It is knowing which direction you want to nudge your clock, and when.

Two boundaries the programme keeps: never look directly at the sun, and night-shift viewers are never an afterthought — Day 8 is built for exactly that schedule.

MITOMAXX is an educational programme, not medical advice, diagnosis or treatment. If you are often tired and don't know why, talk to your doctor.