How do I shrink my podcasts before uploading them to my site?

Please note that these instructions are for version 2.0.2 of Audacity.

The following instructions should help you compress your audio files so that they take less space on your site and stream faster to your visitors. Audacity is a free, open-source audio editor and recorder for Windows. With the support of LAME, a high-quality MP3 encoder, you can convert large audio files to smaller, more compatible MP3 files.

1. Download and install the latest version of Audacity
2. Download and install LAME for Audacity (follow these instructions if the link is broken)
3. Open Audacity
4. Click File > Open and browse to your audio file
5. Select your audio file and click Open
6. Wait for your file to completely load (look at the very bottom of Audacity for a status bar)
7. Click File > Export... - a Save dialog window will appear
8. Type a different name for your file (optional)
9. Change the Save as type drop-down to MP3 Files
10. Click on the Options... button - a "Specify MP3 Options" window will appear
11. Change the Bit Rate Mode to Variable
12. Change the Quality to 7 (80-120 kbps)
13. Change the Variable Speed to Fast
14. Change the Channel Mode to Stereo
15. Click OK on the Options screen
16. An "Edit Metadata" window will appear
17. Complete the Metadata form (optional)
18. Click OK
19. The first time you use Audacity to export to MP3 it will ask you for the location of lame_enc.dll. Navigate to C:\Program Files\Lame for Audacity, select lame_enc.dll, then click Open and OK

If you prefer M4A format then follow these instructions in place of steps 9 through 14:

1. Change the Save as type drop-down to M4A (AAC) Files
2. Click on the Options... button - a "Specify AAC Options" window will appear
3. Move the Quality slider between 60 and 80 (you can use your arrow keys to nudge it right or left