Breaking the 3-Episode Launch Myth: A Health & Fitness Podcaster’s Guide to Long-Term Success

Breaking the 3-Episode Launch Myth: A Health & Fitness Podcaster’s Guide to Long-Term Success

Launching a podcast is exciting, but there’s a lot of advice floating around that may not actually serve your show. One of the most common, and in my view, misguided recommendations is that you should publish three episodes on your launch day to “kickstart traction.” For episodic podcasts (i.e. each episode stands alone, rather than a serialized narrative), I believe a more strategic approach is to launch with just one episode, while having at least two more polished and ready to go in your back pocket.

I’m Jamie Brooke, the Head Podcast Producer of Brave Moon Podcasts. I’ve worked with health, fitness, and wellness podcasters to help them grow their shows, and below is my recommended cadence. I’ll also explain why it often works better and how Breaking the 3-Episode Launch Myth can help you optimize discoverability.

My Recommended Launch & Publishing Cadence

Week	What to Launch	Purpose / Notes
Week 1	Trailer	A short teaser introducing your podcast, what listeners can expect, and your unique voice.
Week 2	Episode 1 (Launch day)	The full first episode, the anchor of your launch.
Week 3	Episode 2	Continue momentum. If you prefer a slower pace, you could make this biweekly instead.
Week 4	Episode 3	By now you have 3 published episodes, but spaced out over weeks.
After	Weekly or fortnightly	Choose a sustainable cadence (weekly, every 2 weeks, etc.) based on your workflow.

Important caveat: If your podcast is narrative or serialized (think a multi-chapter story, or a multi-part investigative series), then releasing multiple episodes quickly can serve the “binge” instinct. But for health, fitness, wellness, or self-help shows, where each episode typically covers a distinct topic, that binge pressure is minimal. You’re better off spacing releases, letting your audience digest, share, and anticipate the next.

Why Launching With One Episode Works Better (Often)

1. Prevents overwhelm and burnout

If you release 3 episodes immediately, there’s pressure to maintain that rate from day one. But life happens. Editing, guest scheduling, promotion, these all take time. By launching with one, you reduce the “all or nothing” stress and give yourself breathing room.

2. Builds anticipation and listener loyalty

Releasing one episode gives you space to market that episode, invite feedback, solicit reviews, and generate buzz before dropping the next. Your listeners are more likely to tune back in if they remember and look forward to the next episode, especially in niches like health, fitness, wellness where listeners may act on advice, implement changes, and then come back for more.

3. Signals consistency without front-loading

Podcast platforms and algorithms generally reward consistent activity. You don’t have to frontload all your content. Instead, by staggered releases you can maintain regularity and stay “alive” in the eyes of the algorithm. For example, the data suggests that releasing new episodes at least every 15 days helps ranking on Spotify and Apple Podcasts.

4. Spotify’s algorithmic “boost” misconception

Some creators believe that Spotify gives a big boost if you release three episodes in one month (or all at once). While there are algorithmic benefits tied to fresh content, that doesn’t mean you have to drop them all at once. You can still qualify for “fresh content” signals over a 3-week span. In fact, regular releases tend to outperform initial dumping when it comes to sustained reach.

Moreover, Spotify recently introduced new discovery features (e.g. recommendations, a “Following” feed) designed to give newer podcasts more exposure over time.

By launching with one episode, pacing the next two across subsequent weeks, and then maintaining a steady cadence, you give yourself room to market, optimize, and maintain quality without sacrificing momentum. Combine that with smart keyword strategies and consistent publication, and your show will be better positioned for discoverability, growth, and long-term success.

Ever feel unsure about the “right” way to launch your podcast? Breaking the 3-Episode Launch Myth can help guide your first steps.

You don’t have to figure it all out alone. Book a 20-minute call with Brave Moon Podcasts and get your complimentary Podcast Room and Equipment Shopping List to help you start with clarity and confidence.

Happy podcasting.