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EmPowered Radio — Health & Fitness
EmPowered Radio

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.

Copyright: © 2023 EmPowered Radio

Latest Episodes:

Why I Changed My Mind About Meal Timing: Macros Aren't The Whole Story May 25, 2026

Show notes

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 waitlist for the BUILT for the Holidays Challenge

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HAPI supplements (Final Sale: up to 70% off!)

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The EmPowered Community free Facebook group

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Chasing A Goal vs Chasing A Lifestyle: Why Women Struggle To Maintain Their Results May 18, 2026

Show notes

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 waitlist for the BUILT for the Holidays Challenge

Apply for coaching

Join the Monthly Membership

HAPI supplements (Final Sale: up to 70% off!)

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 May 12, 2026

Show notes

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 waitlist for the BUILT for the Holidays Challenge

Apply for coaching

Join the Monthly Membership

HAPI supplements (Final Sale: up to 70% off!)

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 May 04, 2026

Show notes

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 waitlist for the BUILT for the Holidays Challenge

Apply for coaching

Join the Monthly Membership

HAPI supplements (Final Sale: up to 70% off!)

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) Apr 27, 2026

Show notes

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 waitlist for the BUILT for the Holidays Challenge

Apply for coaching

Join the Monthly Membership

HAPI supplements (Final Sale: up to 70% off!)

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 Apr 20, 2026

Show notes

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 waitlist for the BUILT for the Holidays Challenge

Apply for coaching

Join the Monthly Membership

HAPI supplements (Final Sale: up to 70% off!)

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... Apr 13, 2026

Show notes

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 waitlist for the BUILT for the Holidays Challenge

Apply for coaching

Join the Monthly Membership

HAPI supplements (Final Sale: up to 70% off!)

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 Apr 06, 2026

Show notes

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 waitlist for the BUILT for the Holidays Challenge

Apply for coaching

Join the Monthly Membership

HAPI supplements (Final Sale: up to 70% off!)

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? Mar 30, 2026

Show notes

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 waitlist for the BUILT for the Holidays Challenge

Apply for coaching

Join the Monthly Membership

HAPI supplements (Final Sale: up to 70% off!)

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 Mar 23, 2026

Show notes

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 waitlist for the BUILT for the Holidays Challenge

Apply for coaching

Join the Monthly Membership

HAPI supplements (Final Sale: up to 70% off!)

Submit a question for the podcast

The EmPowered Community free Facebook group

Follow Emma on Instagram

Follow Emma on Facebook

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