The episode discusses the host's transition from sunny South Africa to the cold, dark winters of Sweden and the impact it had on her mood and energy levels, potentially leading to Seasonal Affective Disorder (SAD). She talks about the role of hormones such as cortisol, serotonin, and melatonin in maintaining sleep patterns and mood. She suggests three key lifestyle adjustments to help maintain hormonal balance particularly in winter: consistent sleep and waking times, limiting caffeine intake, and eating sufficient protein, especially tryptophan-rich sources. She stresses the importance of exposure to sunlight and maintaining a regular circadian rhythm. The tips shared are geared towards helping listeners cope with the winter months without developing SAD.

00:58 Introduction and Personal Background
01:36 Effects of Darkness and Winter on Mood and Energy
02:35 Understanding Seasonal Affective Disorder (SAD)
03:32 Importance of Maintaining a Regular Circadian Rhythm
04:21 How Light and Darkness Affect Hormone Release
04:54 Factors Impacting Circadian Rhythms
05:29 Three Key Areas to Focus on for Hormone Balance
05:39 The Importance of Consistent Sleep-Wake Times
07:40 Understanding the Role of Caffeine in Hormone Balance
10:23 The Role of Protein Intake in Regulating Sleep-Wake Cycle
11:52 Conclusion and Final Tips for a Happier Winter