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
My Travel Rules: How I Enjoy Vacation Without Starting Over
Mar 900:16:49Tap to summarizeThe goal with travel isn't perfection. The goal is coming home without needing to start over or do damage control. I've been on both sides, one where every time I went on vacation I came home with the scale up 5-7lbs, and now where I go and the scale is the same or sometimes down. I'm sharing my 5 travel "rules" that I follow to keep my habits in check while I'm away, that still allow me to enjoy vacation.Apply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook
Transcribe →Dieting With Strategy vs Urgency (Is Your Summer Body Actually Achievable By Summer)
Mar 200:19:22Tap to summarizeToday we're talking about dieting with a strategy in place vs dieting with urgency (summer is on the way!) I'm diving into what reactive/urgent dieting looks and feels like, and how to avoid being the person who diets every year for summer. And of course, I share exactly how you can set up your own fat loss phase.Apply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook
Transcribe →Why Maintenance Is Harder Than Fat Loss (The Real Work Starts After The Diet)
Feb 2300:30:16Tap to summarizeWhat's up guys! Today we're diving into maintenance, and why it's actually harder than the fat loss phase. I always say we don't have a weight loss problem, we have a weight maintenance problem. So if you have ever dieted and lost the weight only to regain it, or maybe you've done that multiple times like me, this episode is for you!Apply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook
Transcribe →Why You Keep Self Sabotaging (And How To Become The Person Who Keeps The Weight Off)
Feb 1600:26:31Tap to summarizeMost women don't actually want to stay "stuck", but their brain wants to stay predictable because that's comfortable. Today we're talking about self sabotage and why after doing great all week, you spiral on the weekends. I'm sharing tips for creating the identity of the person you want to be, and how to implement that today. Apply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook
Transcribe →How To Build Discipline: Why Systems Beat Motivation
Feb 900:21:19Tap to summarizeWe often think of discipline as a trait we have or don't have. But discipline is built. Today I'm sharing how to identify where you need to add or remove friction in your environment to have more structure in your day around food and exercise. Having the system in place gives you chances to do the things consistently, which then puts them on autopilot. Apply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook
Transcribe →Why Fat Loss Stalls + Gets Harder Over Time
Feb 200:13:00Tap to summarizeWelcome back to another episode! Today we're discussing what having a responsive body actually means, and why fat loss stalls and gets harder over time. It truly is about earning fat loss. Just wanting it, or being motivated isn't enough. I'll also share red flags to see if you're ready to be in a calorie deficit. Apply for coaching CURED Serenity gummies (code Emma saves 20% through jan)HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook
Transcribe →Why "Knowing What To Do" Isn't Producing Fat Loss
Jan 2600:14:53Tap to summarizeWe live in a world where information is everywhere for FREE. If knowing what to do delivered results, you would already be in your dream body. Today I'm sharing why women who "know what to do" aren't getting the results they want, or expect. So if you are someone who knows how to track, hit your protein and fiber, be in a deficit, yet your results are inconsistent, or progress feels harder than it should, it's not a knowledge issue. It's strategy, timing and structure. Apply for coaching CURED Serenity gummies (code Emma saves 20% through jan)HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook
Transcribe →Scale Weight vs Fat Loss: How To Read Progress Correctly
Jan 1200:27:47Tap to summarizeHey guys! Today we're diving into scale weight vs fat loss. I discuss- how fast the scale should move, what causes scale fluctuations, the difference between fat loss and weight loss, and how to actually measure your progress. Join the Shred (starts today- last chance to join)Apply for coaching CURED Serenity gummies (code Emma saves 20% through jan)HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook
Transcribe →Summer Bodies Are Made In The Winter: Why You Need To Start Now If Your Goal Is Looking Your Best This Summer
Jan 1200:11:53Tap to summarizeHello and welcome back! On today's episode we're diving into why if you want to look your best this summer, you need to start now! And I don't mean a calorie deficit right now. Successful dieting is done in 3 phases, this is the exact method used with 1:1 coaching clients. Today I'm walking you through how to set up a successful + sustainable fat loss phase. Apply for coaching CURED Serenity gummies (code Emma saves 20% through jan)HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook
Transcribe →Alcohol + Fat Loss: Why It Hits Women Harder (Especially As We Age)
Jan 500:14:27Tap to summarizeHey guys! Happy 2026! I know Dry January is super popular, so I wanted to take today's episode to dive into alcohol and fat loss. We're diving into how and why it affects fat loss, and specifically how it's harder as we age. Research published on PubMed shows that women tend to reach higher blood alcohol levels than men drinking the same amount, partly because they generally have less body water and a smaller volume for alcohol to distribute into (PMID 10890798, PMID 11329488). Research also shows that as we age, total body water and lean body mass decline, so the same amount of alcohol results in higher blood alcohol concentrations in older adults (PMID 837653, PMID 18090653).Join the Shred (starts Jan 12th)Apply for coaching CURED Serenity gummies (code Emma saves 20% through jan)HAPI supplements The EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook
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