It’s a fairly common misconception that iTunes (now Apple Podcasts) and other podcast directories host your podcast media files (typically an MP3). You don’t actually upload your podcast episode files to iTunes.
What really happens is that you show Apple Podcasts where your podcast files are located in the form of an RSS feed.
Then every time you upload a new episode, your feed is automatically updated – and iTunes updates your show listing with the new episode accordingly.
Make sense?
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I’ll show you the exact process to upload your podcast to iTunes (now Apple Podcasts):