Levelling out track amplification for a 1 hour Podcast.

Do you have access to the individual voices? If you do, you can use the AudioBook Mastering process. That’s where RMS Normalize originated.

https://forum.audacityteam.org/t/audiobook-mastering-version-4/45908/1

The job of the mastering suite is to level out volume variations and put the presentation volume exactly where the publisher wants it. It uses a trick you may not be used to. Sound doesn’t overload inside Audacity. No matter how loud the sound gets or what happens to the blue waves, you can bring the volume back down with no damage (don’t try this outside of Audacity).

RMS Normalize depends on that. RMS Normalize will put the voice volume exactly where it needs to be and doesn’t pay attention to the blue peaks. Effect > Limiter comes along and squashes the peaks so they “fit.” The only other variation is noise and that is a paper all is own.

The tools in the mastering suite depend on each other, so for at least the first trip, follow the recipe exactly.

You may find that if you stop using Noise Reduction, the aggressive SSSs and sibilence isn’t as bad. Making a noisy recording is to be avoided at the recording stage. Fixing noise in post-production is not pleasant or fun.

Koz