Hormones aren't just a menopause topic — they affect all of us, at every stage of life, and shift work makes everything feel far more unpredictable. In episode three, Sarah Woodcock breaks down hormones in a simple, honest way, drawing on her own experience and years of conversations with fellow crew.

Sarah explains how hormones act as the body's chemical messengers for energy, sleep, mood, metabolism and stress — and how the very things shift work disrupts (sleep, routine, stress recovery) are exactly what keeps those hormones balanced. She tackles the big misconception that menopause starts at a set age, when perimenopause can begin as early as your mid-thirties and show up as brain fog, mood changes, anxiety, disrupted sleep or fatigue that doesn't match your workload — symptoms that overlap so heavily with shift work it's hard to tell what's causing what.

She also shares her own "light switch" moment, the round of blood tests that followed, and the mindset shift that's helped most: focusing on consistency rather than perfection, not ignoring the signals, prioritising recovery, and being kinder to herself on the days her body feels out of balance.

If your energy isn't what it used to be and you can't quite explain why, you're not alone — and nothing is wrong with you.

Next episode: weight changes, and why it's not about willpower.