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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:

The Effort vs Expectations Gap in Fat Loss Mar 16, 2026

Show notes

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 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 Travel Rules: How I Enjoy Vacation Without Starting Over Mar 09, 2026

Show notes

The 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 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

Dieting With Strategy vs Urgency (Is Your Summer Body Actually Achievable By Summer) Mar 02, 2026

Show notes

Today 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 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 Maintenance Is Harder Than Fat Loss (The Real Work Starts After The Diet) Feb 23, 2026

Show notes

What'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 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 You Keep Self Sabotaging (And How To Become The Person Who Keeps The Weight Off) Feb 16, 2026

Show notes

Most 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 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

How To Build Discipline: Why Systems Beat Motivation Feb 09, 2026

Show notes

We 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 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 Fat Loss Stalls + Gets Harder Over Time Feb 02, 2026

Show notes

Welcome 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 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 "Knowing What To Do" Isn't Producing Fat Loss Jan 26, 2026

Show notes

We 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 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

Scale Weight vs Fat Loss: How To Read Progress Correctly Jan 12, 2026

Show notes

Hey 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 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

Summer Bodies Are Made In The Winter: Why You Need To Start Now If Your Goal Is Looking Your Best This Summer Jan 12, 2026

Show notes

Hello 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 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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