You should record audio at the best quality you can manage, using a lossless file format (like .wav)

When it comes to sharing your audio as a podcast, MP3 and M4A files are the only audio filetypes that are supported for podcast apps (like Apple Podcasts). Acast supports both file formats.

We recommend uploading 128 - 160kbps MP3 files. These typically have the right balance of good audio quality and small size, which your listeners will appreciate. 

Acast does not change the quality of the files you upload.

If you have recorded in a different file format (like .wma) use your audio editing software (such as Garageband or Audacity) to export the episode audio file as MP3 or M4A as recommended above.

Most people use the Apple Podcasts app to listen to podcasts. Apple has set the file limit to 150MB  for all files downloaded over a cellular connection (including apps, ebooks, and videos). When your listeners try to play your episode, they are greeted with a pretty unhelpful message—"episode unavailable"—which is a frustrating experience to say the lease. To help our podcasters avoid this issue, Acast sets the internal limit to 150MB also.

To make your file smaller, use your audio editing software (like Garageband or Audacity) to export the episode audio file at a lower bitrate. Choose to export at 128kbps MP3.