Uploading a podcast episode as-is from a recording app often works, but it also often means a file with the wrong settings, inconsistent loudness and missing metadata. A few preparation steps before upload produce professional results and avoid problems with certain directories or apps.
The Standard Format
| Setting | Value | Why |
|---|---|---|
| Format | MP3 | Required by virtually all hosts |
| Bitrate | 128 kbps mono | Standard for voice; some hosts specify this |
| Sample rate | 44.1 kHz | CD standard; correct for podcasts |
| Channels | Mono | Voice doesn't need stereo; smaller files |
Use Audio Compressor to set these if your recording came out at different settings.
Loudness: The Often-Skipped Step
Podcast apps (Apple Podcasts, Spotify, Overcast) normalise loudness when playing. If your episode is mastered louder or quieter than the target, it gets adjusted. Mastering to around -16 LUFS (integrated loudness) means it sounds intentional rather than adjusted. Desktop audio tools like Audacity or Hindenburg measure and adjust LUFS. If you don't have access to these, mixing at a consistent, comfortable speaking volume and avoiding very loud or very quiet sections gets most of the way there.
Trimming and Cleanup
Before exporting the final MP3:
- Remove silence from the start and end (Audio Trimmer).
- Cut any recording errors, long pauses or false starts.
- Confirm the intro music, if any, blends cleanly.
Naming and Metadata
Name the file clearly: show-name-episode-42.mp3 rather than a recording app's auto-generated name. If your host or workflow uses ID3 tags, set the title and episode number — some podcast directories display these in episode lists.
Uploading
Most podcast hosts accept uploads up to several hundred MB. A 60-minute episode at 128 kbps mono is around 55 MB — comfortably within limits. Submit through your host's dashboard. The host then generates an RSS feed that podcast directories (Apple Podcasts, Spotify) use to list and update your show.
For recording clear source audio before any of this preparation work, see how to record clear voice notes on your phone.
Submitting to Apple Podcasts and Spotify
Both Apple Podcasts and Spotify use your podcast host's RSS feed to distribute your show — you don't submit to them directly after the first time. The initial submission is through each platform's podcast portal, then updates flow through the RSS feed automatically whenever you publish a new episode. Your podcast host generates this RSS feed. A correctly formatted, consistently uploaded MP3 at the settings above means the RSS feed stays valid and new episodes appear in directories without manual action. For the recording quality that makes all of this preparation worthwhile, see how to record clear voice notes on your phone.
