Ever rehearsed asking for a raise... only to convince yourself you're being "too greedy" five minutes later? Yeah, us too. 😅

In this episode, we're diving into one of the most nerve-wracking conversations of your career: asking for more money. We unpack whether it's actually okay to ask for a raise in your first few years, why Millennials and Gen Z are changing jobs more than ever, how to figure out what you're really worth, and the exact questions you should ask your manager when it's time to talk salary.

No awkward corporate jargon, no "girl boss" clichés—just practical advice, research-backed insights, and the confidence boost you need to start advocating for yourself. Because doing great work deserves to be recognised. 💸✨

• Know your value before you negotiate: Research market salaries, understand your unique skills, and gather evidence of your achievements before asking for a raise.
• It's about impact, not time served: You don't have to wait five years—if your responsibilities and contributions have grown, it's reasonable to start the conversation.
• Preparation beats confidence: A well-prepared case with measurable results is far more persuasive than simply saying you've worked hard.
• A "no" isn't the end: If a raise isn't possible now, ask what specific goals you need to achieve and agree on a timeline to revisit the discussion.
• Salary isn't the only thing you can negotiate: Bonuses, flexible working, extra leave, professional development, and promotion pathways can all be valuable parts of your compensation.

• European Commission — Labour Market and Wage Developments in Europe 2025
• OECD — Employment Outlook 2025
• International Labour Organization (ILO) — Global Wage Report
• Linda Babcock & Sara Laschever — Women Don't Ask
• Leigh Thompson — The Mind and Heart of the Negotiator
• Daniel H. Pink — To Sell Is Human
• Ramit Sethi — I Will Teach You To Be Rich
• Adam Grant — Research on workplace performance, negotiation, and career development
• Harvard Business Review — Articles on salary negotiation and career progression
• Glassdoor — Salary Insights and Market Data
• LinkedIn Salary Insights
• Payscale — Compensation and Salary Research
• Robert Half & Hays — European Salary Guides
• Bank of America Institute — Research on wage growth among job switchers versus employees who stay with the same employer

(Friendly reminder: every company has different compensation policies and budget cycles. This episode is intended for educational purposes and offers general career advice—always consider your own workplace policies and circumstances when negotiating your salary.)

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.)