Is it possible to disable or unload the podcast app on the watch? More than once, I’ve bumped the display while a podcast was playing on my phone, causing the playback speed to a setting that is too fast. I have no desire to control podcasts from the watch.
I’ve had similar problems — in my case, inadvertently changing the volume. I haven’t tried it yet, but there is a setting that sounds like it might be helpful:
Watch app > General > Wake Screen > Auto-launch Audio Apps
I’m going to try turning this off and see what happens.