P THE PROGRAMME
A guided programme that teaches you how energy regulation works and helps you build habits for sleep, recovery, nutrition and appropriate activity, one day at a time. Education and behaviour support. Not diagnosis, not treatment, and not proof of mitochondrial repair.
01 OUR APPROACH
Each day links one piece of how energy works to one small, concrete habit: in sleep, light, food, movement, stress or recovery. Theory only appears where it helps you act.
MITOMAXX doesn't sell or prescribe supplements. In Week 7 you learn to check their claims. There are no quick fixes. Every claim comes with a label that tells you how strong the evidence behind it is.
02 HOW A DAY WORKS
Every day brings one short video (the same for everyone), one decision, a Restore and an Optimize challenge (both optional), an optional check-in and one recall question.
FORMAT
60 days · 9 blocks
TIME
~5 min per day
DAILY VIDEO
2–4 min · subtitles · audio + transcript
PATHWAYS
Restore & Optimize · switch any time
LIVE Q&AS
4 sessions · days 14 · 28 · 42 · 56
SELF-RATINGS
days 0 · 14 · 28 · 42 · 60
EVIDENCE
weekly note · 4 labels
AFTER DAY 60
optional 30-day maintenance
03 WEEK BY WEEK
WEEK 1 · DAYS 01–07
What energy is and isn't, daylight, sleep timing, the afternoon crash, your energy budget, food as fuel, one habit to keep.
WEEK 2 · DAYS 08–14
Light timing for your own schedule, naps and rest breaks, evening light, caffeine and alcohol, sleep pressure, your bedroom.
Ends with a two-week review and live Q&A #1.
WEEK 3 · DAYS 15–21
Carbohydrate, fat and protein, protein and recovery, micronutrients (food first), hydration without extremes, blood sugar in context, patterns over dogma.
WEEK 4 · DAYS 22–28
Stress physiology, slow breathing, rest as a skill, mental load, social connection, mind–body without magical claims.
Ends with live Q&A #2.
WEEK 5 · DAYS 29–35
Movement and mitochondria, why muscle matters, intensity and post-exertional malaise, recovery, progression versus pacing, sedentary time.
WEEK 6 · DAYS 36–42
Fuel switching, meal timing, fasting trade-offs, mitochondrial signalling, oxidative stress, and an evidence ladder for supplements.
Ends with live Q&A #3.
WEEK 7 · DAYS 43–49
Red light, heat, cold, NAD+, CoQ10 and urolithin A, and claims around mitochondrial testing. Each one is checked for who was studied, what was actually measured, and what the risks are. The week closes with your own evidence audit.
WEEK 8 · DAYS 50–56
Habits that survive busy days, travel and shift work, support without pressure, your weekly rhythm, what progress really means, simplifying before adding.
Ends with live Q&A #4.
WEEK 9 · DAYS 57–60
Energy myths revisited, a useful conversation with your clinician, a fallback plan for setbacks, and two habits to keep.
EVERY CLAIM CARRIES A LABEL — APPLIED IN A WEEKLY EVIDENCE NOTE
04 HOW WE LABEL EVIDENCE
Strong consensus or guideline support. You can act on it with confidence.
Early human research, plausible but not settled. Worth trying, worth watching.
Lab, animal or mixed evidence. Not shown to help people like you in practice.
A myth. We name it and give the correction.
05 TWO PATHWAYS, THE SAME LESSON
Restore is for mild, stable low energy or slow recovery. Optimize is for generally healthy adults who want sustainable performance and resilience. You can switch at any time.
DAY 02
DAYLIGHT
RESTOREIf you feel up to it, 5 minutes near a window or outdoors. Skipping is fine.
OPTIMIZE10–20 minutes outside within an hour of waking, also when cloudy. Never look at the sun.
DAY 05
YOUR ENERGY BUDGET
RESTOREPlan one rest buffer, and stop before you're tired.
OPTIMIZEPut recovery in your calendar around one demanding session or day.
DAY 11
CAFFEINE & ALCOHOL TIMING
RESTORENotice how caffeine feels to you. No forced cut-off.
OPTIMIZETrial a caffeine cut-off 8 hours before bed for one week.
DAY 23
BREATHING AS A REGULATION TOOL
RESTORE1–2 minutes of comfortable slow breathing, seated. No breath-holding.
OPTIMIZEA 2-minute reset before one demanding task. No hyperventilation methods.
DAY 31
INTENSITY AND POST-EXERTIONAL MALAISE
RESTOREWatch for delayed worsening after activity. If it happens, tell your clinician and tell us.
OPTIMIZEUse the talk test to keep most sessions moderate.
DAY 53
DESIGN YOUR WEEKLY RHYTHM
RESTORESet rest and activity boundaries across the week.
OPTIMIZESet a hard/easy rhythm for training and recovery.
06 FREQUENTLY ASKED QUESTIONS
A 60-day guided programme: one short daily video, one decision, optional challenges and one recall question. It's education and behaviour support, not treatment.
No. MITOMAXX doesn't sell or prescribe supplements. In Week 7 you learn to check their claims. We give no dosing, medication advice, fasting, sauna or cold protocols, and no individual treatment advice.
Restore is for people with mild, stable low energy or slow recovery. Optimize is for generally healthy adults who want sustainable performance, resilience and longevity. Not sure? Choose either. You can switch at any time.
The founding cohort is not suitable for people with ME/CFS, substantial post-exertional malaise, or persistent fatigue that is medically unstable or hasn't been investigated. If you have pregnancy-related or acute health concerns, speak to a clinician. The suitability check is not a diagnosis.
About five minutes a day. There are also four live Q&As, on Days 14, 28, 42 and 56. After Day 60 there's an optional 30-day maintenance sequence.
Yes. Everyone watches the same daily video. The Restore and Optimize challenges are different.
You confirm your email address (double opt-in). You're then invited to a free 30-minute info session. Places are confirmed after a short suitability check. The founding cohort is limited to 20 places.
The founding price is €279 including VAT. Start and closing dates will be announced together with the info session.
Adrian van Iersel. He has more than thirty years of experience in training, communication and behaviour change, and a personal search for better energy. He is not a medical professional. MITOMAXX is an educational programme based on published research.
Educational programme, not medical advice, diagnosis or treatment.