My iPhone is on iOS 14.4 & I have no plans to upgrade.Could you share what items you lost? I am still on iOS 14 as I generally wait until August to update to the next full version. iOS 14 works perfectly for my needs.
The Apple Podcast app is my most-used app and when iOS 14.5 came out that Apple totally re-wrote the app to render it almost completely useless.
On "14.4," an episode marked "played" is auto-deleted after 24 hours. But if you hit "save" it is saved on a separate queue. I have no doubt that upgrading my iOS will DEL all my saved episodes. This is because I have other iPhones/iPads that are running on later iOS versions and on those devices, hitting "save" on a played episode will NOT save it. The only way to save a played episode is to hit "mark it as unplayed."
Not sure what I will do when my iPhone X dies. I may try to buy a refurbished iPhone from Apple and hope it has iOS 14.4 or earlier (I would appreciate any advice in that area ).