Can you believe it's been a whole year?

What started as two work besties chatting about life has grown into something we never imagined—a podcast, a community, and a friendship that's been shaped by every conversation we've had along the way.

In this special anniversary episode, we're turning the microphones on ourselves as we reflect on our first year of podcasting. We're asking each other the questions we've never asked before: our favourite episodes, biggest surprises, funniest behind-the-scenes moments, the lessons we've learned, and how creating this podcast has changed us both.

We'll also share what we've loved most about building this community, what your support has meant to us, and where we hope the podcast goes in Year Two.

Whether you've been listening since our very first episode or you've only just found us, thank you for being part of this journey. Every stream, follow, message, recommendation, and laugh has helped make this first year one we'll never forget.

So grab your favourite drink, settle in, and celebrate with us as we look back on an unforgettable first year—and dream about everything that's still to come.

💛 Thank you for listening.

🥂 Here's to Year One.

🎙️ Here's to many more.

Don't forget to follow the podcast, leave us a rating, and share this episode with someone who has been on the journey with us.

Ever wish STIs came with an unsubscribe button? Same. In this episode, we’re getting comfy with the uncomfy and talking all things STIs/STDs—what they are, how they spread (spoiler: it’s not just one kind of sex), why symptoms are not a trustworthy narrator, and how to protect yourself.

No shame, no scare tactics—just facts, laughs, and the kind of info that makes your future self say: “Omg thank you.” 💅🏽✨

• STI vs STD: An infection can exist without symptoms (STI), while an STD is when it progresses into a disease state.
• You can’t “tell” by looking: Most STIs can be totally symptom-free—testing is the only real tea.
• Transmission is broader than you think: Oral, anal, vaginal, skin-to-skin contact, and even shared toys can all be routes.
• Prevention isn’t just condoms: Vaccines (HPV, Hep B), regular testing, honest convos, and PrEP/PEP for HIV all matter.
• Stigma helps nobody: Having an STI isn’t a moral failing—it’s a medical situation. Period.

• World Health Organization (WHO) — Sexually Transmitted Infections Fact Sheet (2025)
• Centers for Disease Control and Prevention (CDC) — About Sexually Transmitted Infections (2024)
• CDC — Sexually Transmitted Infections Surveillance Report (2024)
• CDC — STI Treatment Guidelines
• Hufstetler K, et al. — Clinical Updates in Sexually Transmitted Infections (2024)
• Wu Z, et al. — Global, Regional, and National Burden of HIV and Other STIs (2025)
• Deng M, et al. — Global Burden of Disease 2021 Study Results (2025)
• Wang W, Sawleshwarkar S, Piraveenan M. — Computational Approaches of Modelling HPV Transmission…: A Systematic Review (2024)
• National Academies of Sciences, Engineering, and Medicine — Sexually Transmitted Infections: Adopting a Sexual Health Paradigm
• American Sexual Health Association — An Overview of Common STIs, Testing, and Treatment (2026)
• National Health Service (NHS) — Sexually Transmitted Infections (2024)
• Cribier B. — Sexually Transmitted Diseases: An Unprecedented Overview (2025)

(Friendly reminder: this episode is educational and not a substitute for medical advice—talk to a healthcare professional for personal guidance.)

Ever wondered why your body can feel like a high-performing athlete one week and a mildly haunted potato the next? 🏋️‍♀️🥔👻 This week on Trial & Error & Error, we’re talking periods, hormones, and the internet’s favorite wellness buzzword: cycle syncing. 🩸🧠✨

We break down the menstrual cycle (without the high school trauma), how hormonal contraception actually works, and what science really says about training “by your phase.” Spoiler: your uterus didn’t get the memo about being perfectly predictable—and neither did the research.

If you’ve ever thought, “Am I genuinely weaker today, or is my luteal phase just being dramatic?”… welcome home. 😮‍💨📉💅

• 🗓️ There’s no “normal” cycle that fits everyone: 28 days is an average, not a rule—typical cycles vary widely (often ~21–35 days).
• 📈📉 Hormones fluctuate, but performance effects aren’t consistent: research shows some people feel worse in late luteal/early follicular, but objective performance changes are mixed and highly individual.
• 🧩 Cycle syncing isn’t a one-size-fits-all training plan: there isn’t strong evidence for a universal “best workout per phase,” so personalization beats trends.
• 😵‍💫 Perceived effort can change even if strength doesn’t: mood, sleep, stress, cramps, and symptoms can make the same workout feel harder—adjusting is not “quitting,” it’s smart.
• 🩺 If symptoms are intense or disruptive, get checked: conditions like PCOS/endometriosis can change everything—don’t normalize suffering.

• Menstrual Cycle 101 (Clue) — a clear overview of phases, hormones, and what’s actually happening each month: Read
• Birth Control 101 (Clue) — a plain-English guide to the different methods + how they work: Read

• Menstrual cycle & performance review (Open access, PMC): PMC7916245
• Hormones/menstrual cycle research (Open access, PMC): PMC6710244
• Menstrual cycle / exercise-related research (Open access, PMC): PMC8508274
• Cycle-related symptoms/physiology paper (Open access, PMC): PMC5820163
• Cycle, hormones, and related health outcomes (Open access, PMC): PMC5708589
• Peer-reviewed journal article (Springer) — may be behind a paywall depending on your access: 10.1007/s00737-020-01094-0