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I am using a Fujitsu mini office Pc at the moment. I5 3470T I think. Idles around 8 Watt. I think it’s a gen 4 I5. This one plenty powerful. An I 3 might be enough as well. There are other vendors like hp and Lenovo as well. They are all quiet and easily upgradable. Fujitsu provides a whitepaper for any of those sff machines, where real life power consumption is listed in detail. The other vendors will be pretty close in power consumption I think as the cpu is the most demanding part in these machines. The newer cpus 6 and newer generations seem to draw even less power, 4-6 watt at idle, which might be worth the higher used prices of these machines in the long run.
Thin clients might also be a viable option if you find one cheap. https://www.parkytowers.me.uk/thin/
has a lot of thin clients and their respective power consumption listed.
Podcasts are a leftover from the non centralized and non-monetized internet of the past. Because is that most Podcasts are still available as rss feeds, so you should only ever get adds if they are spoken by the Podcasts hosts. Ate you taking about those? Only something like sponsorblock would help against those. I use antennapod (fdroid) on android to listen to Podcasts. Sine hosts always start their podcast with an add, but you can autoskip the first minute of a certain podcast with antennapod every time. It has a setting for that. Antenna pod itself is foss software without adds.