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PODCAST

EmPowered Radio

Emma Montgomery

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.

health & fitness nutrition

All Episodes

14:33

Thanksgiving: How I Navigate The Day to Fully Enjoy...

EmPowered Radio ·

2025/11/24

Hello! Welcome back. It's Thanksgiving week so I thought today's episode could be a little refresh on what works for me with navigating the day. These are tips for how I enjoy the meal without over doing it and still feeling in control. Apply for coaching Black Friday yearly offer for the Monthly Membership start Thursday Black Friday sale starts Thursday for HAPI supplements (no code needed) The EmPowered Community free Facebook group Follow Emma on Instagram Follow...

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19:50

Fiber: The Most Underrated Fat Loss Tool

EmPowered Radio ·

2025/11/17

Today we're talking about fiber. Yes, it's not sexy, but it truly is a super hero when it comes to managing hunger when dieting, and keeping you regular. I'm going to walk you through why we need it, the 2 types of fiber, what they each do, and ways to incorporate more fiber in your day. Apply for coaching with Emma Take the guesswork out of your training and join my Monthly Membership Save 10% on HAPI supplements with code Emma The EmPowered Community free Facebook group Follow ...

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23:58

Why Starting Now Puts You Miles Ahead of Everyone...

EmPowered Radio ·

2025/11/03

Today we're talking about the "Holiday mindset". The way we approach the holiday season and how easy it is to put our health and fitness goals on pause. I'm sharing the pivotal moments in my fitness journey, 2 of which happened in November, and why starting now can have you miles ahead of those starting in January. Apply for coaching with Emma Take the guesswork out of your training and join my Monthly Membership Save 10% on HAPI supplements with code Emma The EmPowered Community...

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21:35

What Lifting Heavy Actually Means & Simplifying...

EmPowered Radio ·

2025/10/20

Building muscle is the most effective way to age powerfully, look good, and feel good. Today I'm going to dive into how to build muscle, what "lifting heavy" actually means, and simplify progressive overload. By the end of the episode you'll have takeaways to implement into your training to start seeing the results you want! Apply for coaching with Emma Take the guesswork out of your training and join my Monthly Membership Save 10% on HAPI supplements with code Emma The EmPowered Commu...

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10:25

If You Lost Weight But Regain It, Was The Diet...

EmPowered Radio ·

2025/10/13

Have you ever heard someone say "oh the diet works, I just couldn't stick with it"? Well, in my opinion, if the diet worked, you would be able to sustain the results. Today I'm diving into what makes a diet truly successful, and why so many women lose the weight, only to gain it back again (and sometimes more). I'm also touching on how muscle loss plays a huge role, and what research shows after stopping GLP-1s. Apply for coaching with Emma Save 10% on HAPI supplements with code Emma T...

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15:49

Can You Break Your Metabolism?

EmPowered Radio ·

2025/10/06

Hi friends! Welcome back to the show. We're on episode 4 of our metabolism series and today we're busting metabolism myths. I'm going through the biggest myths around metabolism and explaining what's true, and helping you understand how to work with your metabolism- not against it- so you can finally see lasting results. Apply for coaching with Emma Save 10% on HAPI supplements with code Emma The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook

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22:27

How To Lose Fat + Keep It Off For Good! (The Exact...

EmPowered Radio ·

2025/09/29

Hello and welcome back! We're on episode 3 of our metabolism series and today we're getting very tactical. I'm walking you through my 4 step method I implement with my 1:1 coaching clients to lose fat and keep it off, for good! Apply for coaching with Emma Save 10% on HAPI supplements with code Emma The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook

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17:33

Why Diets Fail (and Wreck Your Metabolism)

EmPowered Radio ·

2025/09/22

In today's episode I'm breaking down the top reasons diets fail long term, and how it impacts your metabolism. By the end of the episode you'll see why fat loss feels harder every time you diet, and what you can do instead to break the vicious cycle. September Shred: Join Here! Save 10% on HAPI supplements with code Emma The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook

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13:18

Perimenopause & Metabolism: Why Fat Loss Feels Harder...

EmPowered Radio ·

2025/09/15

Have you ever felt like your metabolism is broken? Or maybe you've noticed that as you've gotten older fat loss feels harder? You're not imagining things. But your metabolism isn't broken, it's just adaptive. It changes with your hormones, the amount of muscle you have, your lifestyle, activity, even the way you eat. In today's episode I'm going to break down what metabolism is, the 4 pieces that make it up, how perimenopause affects each one, and most importantly, what you can do to ma...

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14:01

Diet Or Exercise? Which Is More Important For Fat Loss?

EmPowered Radio ·

2025/09/08

I know you've heard people say "weight loss is 80% nutrition, 20% exercise" or something along those lines . And women tell me often that they want to start weight training after they lose some weight. Today I'm going to discuss the roles both diet and exercise play in fat loss, which one you should prioritize and when, and why you need both for results that last. HAPI Supplements: save 10% with code Emma https://hapibodi.com/ The EmPowered Community: https://www.facebook.com/groups/macros...

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13:07

Resetting + Rebuilding Your Metabolism After Spinning...

EmPowered Radio ·

2025/09/01

Did you try to diet this summer, but felt like you were just spinning your wheels? Maybe you tracked great for a week, but then went on vacation. Maybe you said "I'll get back on track Monday"... every single Monday. And now it's September and you're frustrated and feel stuck because nothing really changed. This happens to so many women. Summer is one of the hardest times to diet. So today I want to help you reset, we're not starting over, just resetting. That way you can go into fall with st...

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20:18

The Hidden Reasons You're Not Losing Fat... Even If...

EmPowered Radio ·

2025/08/25

Welcome back! Today's episode is diving into a super common frustration, "I swear I'm eating in a deficit, but I'm not losing fat". If this sounds familiar, don't worry, your metabolism isn't "broken". What's happening is usually one of two things: either you're intentionally eating more than you think, or you're setting yourself up with habits that increase hunger and push you to overeat. September Shred waitlist: Join Here! Save 10% on HAPI supplements with code Emma The EmPowered C...

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18:37

How To Know If Your Body Is Responsive + Ready To Diet

EmPowered Radio ·

2025/08/18

Ever feel like you are doing everything right- tracking meticulously, exercising, getting your steps in, but the scale won't budge? You might be in a spot where your body isn't ready to diet. In today's episode we'll cover signs that your body isn't responsive, common reasons it becomes unresponsive, and how to get it responding again. Take the Calorie deficit quiz August Shred: Join Here! Save 10% on HAPI supplements with code Emma The EmPowered Community free Facebook group&...

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17:24

Why The Last 5-10 lbs Are The Hardest To Lose + What...

EmPowered Radio ·

2025/08/15

Have you ever wondered why the last 5-10 lbs is the hardest? You've made amazing progress, you think you're doing everything right, but the scale just refuses to budge. Today I'm going to share 5 reasons those last few pounds are so hard to lose, and how you can actually break through and start seeing progress again. August Shred: https://macroswithem.com/shred-with-em/ Save 10% on supplements with code Emma https://www.hapibodi.com The EmPowered Community: https://www.facebook.com/groups...

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24:10

Why You Don't Look Like You Work Out, Even Though You Do

EmPowered Radio ·

2025/07/25

Hello and welcome back! Today's episode is for you if you feel like you're doing all the work- lifting weights, hitting steps, doing "everything right", yet you look in the mirror and think "why don't I look like I work out?" This can be one of the most frustrating places to be, I know, I've been there. So today I'm breaking down the reasons this might be happening and what you can do to change it. August Shred waitlist: https://macroswithem.com/shred-with-em/ Save 10% on supplem...

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26:30

Why Your Weight Fluctuates + Why It Doesn't Mean You...

EmPowered Radio ·

2025/07/18

Have you ever stepped on the scale after a 'perfect' week only to see it go UP?! Yeah, I have too and it's super frustrating. Today you'll learn why the scale increases even when you're doing everything right, the difference between fat gain and weight gain, and how to measure progress outside of the scale so you stay motivated. August Shred waitlist: https://macroswithem.com/shred-with-em/ Save 10% on supplements with code Emma https://www.hapibodi.com The EmPowered Community: https:...

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15:46

Your Health Is Your Wealth: Why Taking Care Of Your...

EmPowered Radio ·

2025/07/11

Have you ever thought that taking time to work out, meal prep, or track your food is selfish? Vain? Or that you don't have time for it? Then today's episode is for you! We're reframing why taking time to take care of yourself should be a priority, not optional. August Shred waitlist: https://macroswithem.com/shred-with-em/ Save 10% on supplements with code Emma https://www.hapibodi.com The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/ Instagram: https://www.in...

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10:56

6 Months Left: How To Pivot If You're Not Where You...

EmPowered Radio ·

2025/07/04

Happy July 4th! I can't believe we're already halfway though this year! If you're like me, you've done some reflecting on the first half and maybe you aren't where you thought you would be with your goals or intentions you set. Today's episode is straight to the point. I'm sharing the 3 most common reasons I see for not hitting your goals, how to reset and rebuild your plan. July DIY Shred: starts 7/7 https://macroswithem.com/shred-with-em/ Save 20% on supplements with code usa20 (valid thro...

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8:04

Hot + Healthy Summer Series: 3 Quick Wins To Get You...

EmPowered Radio ·

2025/06/27

Hello! Welcome to week 4 of the Hot + Healthy Summer Series. Today's episode if for those of you who might have fallen off track after vacation, or maybe you're just stuck in a rut and can't figure out how to get back to it. I'm sharing 3 quick wins that you can do this week to get some momentum back!

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17:58

Hot + Healthy Summer Series: How To Eat For Fat Loss...

EmPowered Radio ·

2025/06/20

Welcome to week 3 of our Hot + Healthy Summer Series! Summer means vacation and travel time. This doesn't mean your goals have to take a back burner though. You can travel and still lose fat. Today I'm sharing my tips to help you navigate that and work smarter, not harder. Hot + Healthy Summer email list: https://mailchi.mp/d0c2e44bbe57/hotandhealthysummer Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/ HAPI Supplements: https://hapibodi.co...

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