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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

15:28

Can You Build Muscle in a Deficit? The Truth About...

EmPowered Radio ·

2026/04/06

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 Joi...

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16:56

Weight Loss vs Fat Loss - Is Chasing a Number Ruining...

EmPowered Radio ·

2026/03/30

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

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9:14

Why Your Body Isn't Changing Even Though You're...

EmPowered Radio ·

2026/03/23

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 grou...

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13:56

The Effort vs Expectations Gap in Fat Loss

EmPowered Radio ·

2026/03/16

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

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16:49

My Travel Rules: How I Enjoy Vacation Without...

EmPowered Radio ·

2026/03/09

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 EmPowe...

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19:22

Dieting With Strategy vs Urgency (Is Your Summer Body...

EmPowered Radio ·

2026/03/02

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

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30:16

Why Maintenance Is Harder Than Fat Loss (The Real...

EmPowered Radio ·

2026/02/23

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 E...

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26:31

Why You Keep Self Sabotaging (And How To Become The...

EmPowered Radio ·

2026/02/16

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 Emm...

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21:19

How To Build Discipline: Why Systems Beat Motivation

EmPowered Radio ·

2026/02/09

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 Em...

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13:00

Why Fat Loss Stalls + Gets Harder Over Time

EmPowered Radio ·

2026/02/02

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 ...

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14:53

Why "Knowing What To Do" Isn't Producing Fat Loss

EmPowered Radio ·

2026/01/26

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 coachin...

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27:47

Scale Weight vs Fat Loss: How To Read Progress Correctly

EmPowered Radio ·

2026/01/12

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

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11:53

Summer Bodies Are Made In The Winter: Why You Need To...

EmPowered Radio ·

2026/01/12

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 F...

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14:27

Alcohol + Fat Loss: Why It Hits Women Harder...

EmPowered Radio ·

2026/01/05

Hey 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 ...

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16:25

How To Set Goals That Actually Stick

EmPowered Radio ·

2025/12/29

Hey guys! Welcome back. I can't believe we're at the end of 2025! I wanted to take today's episode to help you with setting your goals for 2026. Today we're talking about setting Health Goals vs Fat Loss Goals, and how to make them fit your lifestyle so you don't burn out by the end of January. Apply for coaching Join the Shred Waitlist (starts Jan 12th) HAPI supplements (20% off, no code needed) The EmPowered Community free Facebook group Follow Emma on Instagram Follow E...

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15:52

More Than Macros: Why Fat Loss Is About Metabolism,...

EmPowered Radio ·

2025/12/01

Hey guys! Welcome back. Today I want to dive into why fat loss is more than just tracking macros. Yes, a calorie deficit is needed for fat loss, and counting macros gives us structure and targets, but there are so many factors that influence what our macros are and the ability to hit them That's what we're talking about today! Apply for coaching Black Friday yearly offer for the Monthly Membership start Thursday Black Friday sale starts Thursday for HAPI supplements (no cod...

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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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