The automatic choice for many, Pod Press is a highly-regarded solution that enables you to easily specify the file path of your podcast (useful if it is hosted elsewhere), duration and file size, as well as add a logo for the recording that will appear in the feed and on i Tunes.
ITunes settings are detailed, with Pod Press enabling you to provide subtitles, categories, keywords, and other items, while settings for general feeds (those other than i Tunes) are also provided.
If you find the Store is not updating itself, the first thing you should do is try refreshing the i Tunes Store by hitting Command R (control r if you’re on Windows) to force reload.
That may resolve the not updating issue for some situations, but in more stubborn cases you may need to perform a full fledged cache dump.
This plugin requires that podpress to be already installed.