Welcome to EmPowered Radio, a podcast dedicated to educating listeners on all things nutrition, training, mindset, and personal development. Each week, join host Emma Montgomery, founder of Macros with Em, as she empowers you and gives you tangible takeaways to take the guesswork out of your fitness and nutrition.
Why You Struggle To Lose Weight Even When You Know What To Do
In this episode of Empowered Radio, Emma dives into the psychology behind weight loss struggles — going beyond calories and workouts to explore the real mental blocks holding people back: comfort-seeking brains, identity mismatches, self-sabotage, emotional eating, all-or-nothing thinking, and the challenge of delayed gratification. She shares practical mindset shifts to help listeners break old patterns and build lasting habits. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
You Might Be the Problem: Taking Ownership in Your Fitness Journey
Emma breaks down one of the most uncomfortable truths in fitness: sometimes the program isn't the problem - you are. She shares her own past struggles with consistency, and why execution (not more information) is what actually drives results. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
Tracking Macros vs Hitting Your Macros
Emma breaks down why tracking your macros isn't the same as hitting your macros. She explains that logging your food only creates awareness it's consistently hitting your targets that drives real results. She shares a personal story about her early days tracking macros. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
Why Losing the Last 5-10 Pounds Requires A Different Strategy Than the First 20...
On this episode of Empowered Radio, Emma explores why losing the last 5-10 pounds requires a completely different strategy than losing the first 20-30 pounds, and why it feels harder. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
My 5 "Nutrition Rules" For Staying Consistent During Summer
Emma shares her five practical, no-restriction "rules" for staying consistent through the summer without dieting rigidly — covering weekend mindset, alcohol strategy, mindful splurging, calorie cycling around events, and protein-first eating. She also shares updates on her upcoming August Shred program and the closing of her supplement company, HAPI. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
Stop Winging It This Summer, Create A Strategy Instead
Summer doesn't have to derail your fitness goals. In this episode, Emma breaks down her four-step summer strategy to help you stay consistent - even when schedules are chaotic, vacations are back-to-back, and motivation dips. Whether you want to lose fat, maintain your results, or just stay connected to healthy habits, Emma gives you a realistic, grace-filled game plan. Plus, she shares a relatable late-night Whopper confession that proves no one is perfect - it's all about how fast you recover. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
4 Habits That Change Your Body the Fastest
In this episode of Empowered Radio, Emma cuts through the noise and gets back to basics. If you've ever felt like you're doing all the things but not seeing results, this episode is for you. Emma breaks down the four foundational habits that consistently drive the fastest body composition results — no gimmicks, no supplements, no complicated protocols. Just the basics, done consistently. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
How I Built A Better Physique By Doing Less
In this episode of Empowered Radio, Emma breaks down one of the biggest mindset shifts she's made in her fitness journey: doing less to get more. Emma shares how she went from training six days a week with heavy cardio to four focused, intentional sessions - and how her physique actually improved as a result. She unpacks the science of muscle growth, explains the concept of Reps in Reserve (RIR), and calls out "junk volume" - the extra training that adds fatigue without adding meaningful stimulus. Whether you're a seasoned lifter or just starting out, this episode will challenge how you think about training frequency. recovery, and what it really takes to build muscle. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
Why I Changed My Mind On If It Fits Your Macros (IIFYM)
Emma tackles one of the most common pitfalls in macro tracking: using flexibility as an excuse to avoid structure. She opens by sharing how she once lived by "If It Fits Your Macros" - eating whatever she wanted as long as it hit her numbers — and why that approach eventually led to poor satiety, low energy, and even binge eating cycles. Flexible dieting is a powerful tool, but without structure (consistent meal timing. protein anchors. fiber, and planned treats), it becomes chaotic and unsustainable. Emma walks through the mistakes she and her clients commonly make — skipping breakfast, saving calories for night snacks, choosing calorie-dense low-volume foods - and explains how these behaviors, while technically "on plan," work against hunger, cravings, and consistency. She closes with a practical 6-step daily framework: anchor meals with protein, build for volume, plan fun foods intentionally, eat early enough in the day, repeat meals that work, and audit how your food makes you feel. The takeaway: structure isn't the opposite of food freedom - it's what makes food freedom sustainable. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
Why I Changed My Mind About Meal Timing: Macros Aren't The Whole Story
In this episode of Empowered Radio, host Emma Montgomery revisits one of the most debated topics in nutrition: meal timing. Emma shares what she used to believe as a coach - that calories were the only thing that mattered - and how years of personal experience and working with clients changed her mind. She unpacks how meal timing affects hunger, cravings, binge eating patterns, sleep quality, scale fluctuations, and workout performance. This isn't about rigid meal schedules or debunking myths; it's about building eating patterns that actually support sustainable fat loss and a healthier relationship with food. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
Chasing A Goal vs Chasing A Lifestyle: Why Women Struggle To Maintain Their Results
In this episode of Empowered Radio, host Emma Montgomery kicks off a new series by tackling one of the biggest reasons women struggle to maintain their results: chasing a goal instead of building a lifestyle. She shares her own journey of repeatedly losing weight for competitions only to gain it back, and breaks down why goals alone are never enough. This episode covers the finish line mindset, the difference between knowing what to do and becoming the person who does it, and why identity — not information — drives lasting change. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
BTS Of Shred with Em, How + Why My Most Loved Program Was Created
Em shares the raw, personal origin story behind her popular fitness program, Shred with Em . It started not as a business plan, but as a desperate need for structure during one of the hardest seasons of her life — seven months postpartum, struggling with undiagnosed postpartum depression, and feeling unrecognizable in her own body. What began with a simple 21-day online challenge grew into a passion for helping women, then a coaching practice, and ultimately the Shred — a six-week macro-based fat loss program that has now transformed the lives of 10,000+ women. Em breaks down exactly what the Shred is, what results to expect, and who it's truly designed for. Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
What Happens When You Chase Too Many Goals
One of the biggest mistakes I see women make is chasing too many goals at the same time. Yes, it's great to be ambitious and have goals, however most of the time the goals are not aligned (ie: wanting to lose fat but also training for a half marathon). So instead of making real progress on either of them, you feel stuck in the middle of both and splitting your effort between 2-3 different things. Today I'm going to walk you through the most optimal way to reach your goals. Submit a question for the podcast Summer Shred : May 18th Apply for coaching Join the Monthly Membership HAPI supplements The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
Have You Earned The Right To Diet? (How I Assess Readiness For A Calorie Deficit)
Are you actually ready to lose fat — or is your body just not there yet? in this episode, host Emma Montgomery breaks down the 6 checkpoints she uses with every client before starting a fat loss phase. From consistency and recovery to training quality, health markers, schedule readiness, and mental state, Emma explains why jumping into a calorie deficit without the right foundation leads to stalled results and burnout. Whether you're self-coaching or considering working with a coach, this checklist will help you figure out whether it's time to cut - or time to build your foundation first. Shred Waitlist : May 18th Apply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplements The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
What I'd Do Differently If I Started My Weight Loss Journey Over
Now that I've shared my whole weight loss journey, I thought I'd do a follow up episode and share what I would do differently, starting with pregnancy. Shred Waitlist : May 18th Apply for coaching Join the Monthly Membership HAPI supplements The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
My Weight Loss Journey: Losing 80 lbs Naturally, Binge Eating, Postpartum Depression & More...
I can't believe I've never done a full episode on my weight loss journey, so I thought I'd do that today. We're starting from the beginning, as in childhood and how my relationship with food was shaped. I'm taking you through dieting for my wedding, gaining 60 lbs during pregnancy, my postpartum depression, binge eating, and how I got to where I am now. I share how my business evolved from my journey and give you the real, raw BTS. Apply for coaching Join the Monthly Membership Shred Waitlist : May 18th HAPI supplements The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
Can You Build Muscle in a Deficit? The Truth About Body Recomposition
Today we're talking about one of the most misunderstood topics in fat loss... body recomposition! Almost every woman I talk to says "I want to look toned". And what they mean is: I want to lose fat, build muscle, look tighter... but all at the same time. And this is exactly why most stay stuck in the messy middle. I'm going to walk you through what body recomposition actually is and how to do it most optimally. Join the Spring Shred sessions starts April 6th Apply for coaching Join the Monthly Membership HAPI supplements The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
Weight Loss vs Fat Loss - Is Chasing a Number Ruining Your Physique?
Hey hey! Welcome back! On today's episode we're talking about weight loss and fat loss (yes, there's a HUGE difference) and why chasing a number on the scale can leave your body in a worse place, both metabolically and visually. Join the Spring Shred sessions starts April 6th Apply for coaching Join the Monthly Membership HAPI supplements The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
Why Your Body Isn't Changing Even Though You're Putting In The Work
I talk to women daily who feel like they're doing all the right things to get to the body they want, weight training, counting macros, tracking their steps- but nothing is changing. This is what we're talking about today. Whether you have a hobby or a strategy. This episode is short and sweet, but gets right to the root problem. Shred Waitlist sessions starts April 6th Apply for coaching Join the Monthly Membership HAPI supplements The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
The Effort vs Expectations Gap in Fat Loss
There's a huge disconnect I see all the time in fitness, where women want desperately to lose weight but their efforts aren't matching their expectations. On today's episode I'm diving into the 3 levels of effort and why most women get frustrated with their fitness journeys. Shred Waitlist sessions starts April 6th Apply for coaching Join the Monthly Membership HAPI supplements The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook Join the August Shred : 8/10/26 HAPI supplements (Final Sale: up to 70% off!) Apply for coaching Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook
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