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

Ever been told to “forgive and forget” like your brain has a little Delete button and your nervous system didn’t get the memo? 🧠🗑️

In this episode, we unpack what forgiveness actually means (spoiler: it’s not excusing bad behavior, and it’s definitely not handing someone a VIP wristband back into your life). We get into the psychology, the history, the science, and the messy human reality of letting go—without gaslighting yourself into amnesia.

If you’re trying to heal from a betrayal, a friendship fallout, a situationship with audacity, or just your own past decisions… consider this your permission slip to forgive with boundaries and remember with wisdom. 🧾🧱✨

• 🤝 Forgiveness ≠ reconciliation. You can forgive someone and still choose distance.
• 🧠 Forgetting isn’t the goal—and often isn’t possible. Memory can be protection.
• 🧯 The opposite of forgiveness isn’t remembering; it’s staying emotionally on fire.
• ⚠️ “Forgive and forget” can be dangerous when it pressures people to tolerate harm.
• 🪞 Self-forgiveness matters too—when it includes accountability, not excuses.

📘 Robert Enright’s forgiveness process model research 🎯 Everett Worthington’s REACH Forgiveness Model 📊 Wade, Hoyt, Kidwell & Worthington (2014): meta-analysis on forgiveness interventions 🧑‍⚕️ American Psychological Association (APA): forgiveness and health 🧾 Kim et al. (2022): forgiveness and psychological health outcomes 🧠 Raj et al. (2016): mental health and forgiveness 🕰️ Historical origins of the phrase “forgive and forget” 📰 Washington Post coverage referencing recent forgiveness research + the Global Flourishing Study

Hot weather. ☀️ Cold drinks. 🍸 Questionable decisions. 😏 In this episode of Trial & Error & Error, Ale and LJ deep-dive into the chaotic magic of the summer romance: the situationship season where vitamin D hits, inhibitions drop, and someone in linen convinces you you’re “normally not like this.” 💃🏽

We unpack the classic tropes (camp crushes, lifeguards, summer jobs, first kisses, long-distance flings, and the legendary glow-up), swap stories, and ask the important scientific question: is this person hot… or is it just 33°C and a spritz? 🍹 Expect laughs, mild emotional damage, and at least one moment where you’ll think, “Wait… I’ve done that.”

• Summer romance hits different because everything is amplified: travel energy, social momentum, and the “YOLO” effect of long days and short attention spans.
• Tropes are tropes for a reason—if it feels like a movie plot, it probably is.
• Boundaries + hydration are both essential. (One prevents heartbreak. The other prevents the next-day shame spiral.)
• A fling isn’t automatically a mistake—but if it’s built on vibes only, don’t act surprised when it evaporates by September.

Summer is here: bikinis are out 👙, iced coffees are in ☕… and so is that annoying little voice whispering 😕, “Should I be more toned by now?” In this episode of Trial & Error, we unpack the global obsession with the “summer body” and ask the only logical question: who invented this—and why are they so loud about it every June? 💬

We get into why body dissatisfaction spikes in summer across countries, how beauty standards change depending on where you grew up (thin + tan vs curvy vs pale + delicate), and why the one thing that never changes is this: someone is always profiting off the insecurity. Then we bring it back to reality with a simple, non-chaotic way to feel stronger and more confident—without turning your life into a full-time punishment project.

Because your body doesn’t need to be “summer-ready.” Summer needs to be you-ready. ☀️

• The “summer body” ideal is culturally specific (and constantly moving), but the pressure to chase it is worldwide.
• If you moved somewhere your body type was the beauty standard, your insecurities might still follow—because this isn’t just about appearance, it’s about what we’ve linked our self-worth to.
• The confidence glow-up isn’t a diet—it’s detaching your value from aesthetics.
• If you do want body goals, the boring stuff works:
  • Lift progressively (yes, the heavier ones)
  • Prioritize protein
  • Build consistent balanced meals (not perfect ones)
  • Take recovery seriously (sleep is part of the program)

• University of Melbourne study on seasonal body dissatisfaction (summer peak, winter lowest) across multiple countries (as discussed in the episode).
• YouGov international survey on body satisfaction (mentioned: Indonesia ranking high in reported satisfaction).
• Cultural context referenced in the episode:
  • Beauty standards + media influence across regions (Western countries, Latin America, Southern Europe, East Asia, Sub-Saharan Africa, Middle East, Southeast Asia)
  • The commercialization of beauty ideals (diet culture, cosmetic procedures, skin-whitening markets, etc.)

Ever tried to manifest a new job, a new partner, or at least a parking spot… and then wondered if the universe left you on read? 🤔

In Ethis episode, LJ & Ale dive into the Law of Attraction and separate the glittery “good vibes only” myth from the psychology that actually moves the needle. ✨ From self-fulfilling prophecies and placebo effects to the brain’s sneaky filters, we unpack why manifestation feels so convincing, where it gets messy, and how to use the helpful parts without slipping into magical thinking.

• Mindset does not magically pull outcomes toward you, but it can change your behavior in ways that make outcomes more likely.
• Self-fulfilling prophecy is real: what you expect influences what you do, and what you do shapes what happens.
• Placebo is not “fake.” Belief can meaningfully impact stress, mood, and pain.
• Confirmation bias and selective attention can make it feel like the universe is sending signs, when your brain is just highlighting patterns.
• Positive thinking works best with planning and action, not passive wishing.
• Watch the dark side: victim-blaming, ignoring structural barriers, and waiting instead of acting.

Scientific & academic

• Merton, R. K. (1948). The Self-Fulfilling Prophecy
• Bandura, A. (1977). Self-Efficacy Theory
• Seligman, M. (1998). Learned Optimism
• Kahneman, D. (2011). Thinking, Fast and Slow
• Placebo research in journals such as The Lancet and JAMA

Popular / cultural context

• Byrne, R. The Secret
• Hill, N. Think and Grow Rich
• Sincero, J. You Are a Badass

If you want the “manifestation” glow-up without the pseudoscience, this one’s for you.

Summer is calling. Your bank account is not. In this cheeky money-chat episode, we’re prepping for sunny plans without the post-holiday financial hangover. We talk budgets that actually work in real life, how to plan your “perfect summer” without pretending you’re on a yacht in Capri, and the one habit that saves you from waking up in September like: Who is Zara and why do they have all my money?

• Build a “perfect summer” calendar first, then price it. Your budget should match your actual plans, not your fantasy life.
• Use the 50/30/20 rule to set a guilt-free fun budget. Your “wants” category is where the Aperols live.
• Prioritize your non-negotiables. Spend on the biggest joy first, then adjust the rest.
• Do weekly or biweekly budget check-ins. Flexibility is allowed. Financial amnesia is not.
• Keep 90% of the fun at 50% of the cost. Picnics, hikes, swims, and free city events can do a lot of heavy lifting.

• 50/30/20 budgeting rule (overview): https://www.nerdwallet.com/article/finance/50-30-20-budget
• Budgeting basics and worksheets: https://consumer.ftc.gov/articles/making-budget
• Expense tracking tips: https://www.investopedia.com/terms/b/budget.asp
• Free and low-cost things to do (search by city)