Of course I didn’t back anything up beforehand. 
Any tips? Might there be something useful still lurking in the phone’s storage somewhere?
Now I’m being prompted to update to eOS 3.0.4. Probably won’t do any worse damage, right? I don’t really know how to back up the whole phone - just shove files from phone to laptop.
Sorry to hear you lost your podcasts. You can have a look if you find something in
/data/user/0/de.danoeh.antennapod
Seedvault can be found in /e/OS system parameters. It saves all your apps and some configuration files (not all of them, depends on the app). In my case I schedule a backup day every month during which I back AntennaPod database up somewhere safe 
You can find the backup options in the AntennaPod settings.
Thank you, that’s really nice of you to let me know that! I’m looking around for that path, not finding it, and getting a message like “Root not available” which seems weird - but if the disappearance of my podcasts is the only problems, it’s probably best I just start collecting podcasts all over again.
And in the Antenna Pod settings, I see I can “Create a backup of the AntennaPod database every 3 days. Only keep the 5 most recent backups.”
I don’t know what “Seedvault can be found in /e/OS system parameters” means. I’ve heard of Seedvault, but have no idea how to use it - yet. Considering I managed to install /e/OS on my Fairphone 3 in 2019 with little-to-no tech background, I guess should be able to figure this out, too,
Settings > System > Backup
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