If you have a website, upload your assets, then link to everything using https://sovereignfeeds.com/. Once you finish filling everything out, save it, upload the new feed to your website, and add the feed.xml url to the podcast index via: https://podcastindex.org/add

When you go to publish a new episode, you'd follow the same steps as you would your previous host. Upload the assets, build a new episode, save the new feed over the existing feed on your website, then do a podping which automagically updates your feed in all the new apps.

If you have more questions, swing by the zeronode IRC http://behindthesch3m3s.chat/