Podcast
EmPowered Radio
Hosted by Emma Montgomery · EN
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.
32episodes
Episodes
Newest firstAll episodes
Why You Struggle To Lose Weight Even When You Know What To Do
4d ago00:17:04Tap to summarizeIn 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: 8/10/26HAPI 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 InstagramFollow Emma on Facebook
Transcribe →You Might Be the Problem: Taking Ownership in Your Fitness Journey
2w ago00:11:40Tap to summarizeEmma 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: 8/10/26HAPI 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 InstagramFollow Emma on Facebook
Transcribe →Tracking Macros vs Hitting Your Macros
3w ago00:10:23Tap to summarizeEmma 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: 8/10/26HAPI 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 InstagramFollow Emma on Facebook
Transcribe →Why Losing the Last 5-10 Pounds Requires A Different Strategy Than the First 20...
4w ago00:14:02Tap to summarizeOn 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: 8/10/26HAPI 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 InstagramFollow Emma on Facebook
Transcribe →My 5 "Nutrition Rules" For Staying Consistent During Summer
Jul 600:20:18Tap to summarizeEmma 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: 8/10/26HAPI 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 InstagramFollow Emma on Facebook
Transcribe →Stop Winging It This Summer, Create A Strategy Instead
Jun 2200:18:36Tap to summarizeSummer 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: 8/10/26HAPI 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 InstagramFollow Emma on Facebook
Transcribe →4 Habits That Change Your Body the Fastest
Jun 1500:15:11Tap to summarizeIn 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: 8/10/26HAPI 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 InstagramFollow Emma on Facebook
Transcribe →How I Built A Better Physique By Doing Less
Jun 800:20:38Tap to summarizeIn 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: 8/10/26HAPI 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 InstagramFollow Emma on Facebook
Transcribe →Why I Changed My Mind On If It Fits Your Macros (IIFYM)
Jun 100:22:58Tap to summarizeEmma 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: 8/10/26HAPI 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 InstagramFollow Emma on Facebook
Transcribe →Why I Changed My Mind About Meal Timing: Macros Aren't The Whole Story
May 2500:22:57Tap to summarizeIn 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: 8/10/26HAPI 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 InstagramFollow Emma on Facebook
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