help fixing this audio quality

RMS normalize, (yet another plugin :unamused:), as a final step before you upload the podcast.
-18dB RMS is a typical value for speech,
but the platform you’re uploading to may have their own standards for RMS loudness.
e.g. apple podcasts -15dB to -17db, others say -19dB.

RMS normalize to -18dB.gif