Replying to jhdiesel:
during an update I got the message to change my sources.conf file from
rsync://rsync.macports.org/macports/release/tarballs/ports.tar.gz
to
rsync://rsync.macports.org/release/tarballs/ports.tar.gz
Surely not. The URL whose path starts with /macports has been correct since 2016; the one that starts with /release is obsolete and is kept only for compatibility with users who haven't updated their conf files since before 2016.
Hunting around I found instructions to use
https://distfiles.macports.org/ports.tar.gz as a source
Ok, but fetching the full tarball each time you sync is much less efficient. Use this only if rsync does not work on your network (for example because your network administrator blocks it).