You can do this on Windows. You will need to install iTunes, sign into it with your Apple ID, authorise the computer for iTunes (menu Account>Authorisations>authorise this computer) and enter a payment method in your account (though podcasting is free).
I assume you have created a feed using Buzzsprout (with which I'm not familiar)? If not this page explains the entire podcasting process: http://wilmut.uk/pc
If you have created a feed and are happy with it the process for submitting it to Apple Podcasts is described in detail in the same page: http://wilmut.uk/pc
If having read this you still have any questions do come back: please post the URL of your feed when you do as it's really not possible to help in any detail without it.