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.
Episodes
178 episodes
Stop Winging It This Summer, Create A Strategy Instead
Summer doesn't have to derail your fitness goals. In this episode, Emma breaks down her four-step summer strategy to help you stay consistent - even when schedules are chaotic, vacations are back-to-back, and motivation dips. Whether you want t...
4 Habits That Change Your Body the Fastest
In this episode of Empowered Radio, Emma cuts through the noise and gets back to basics. If you've ever felt like you're doing all the things but not seeing results, this episode is for you. Emma breaks down the four foundational habits that co...
How I Built A Better Physique By Doing Less
In this episode of Empowered Radio, Emma breaks down one of the biggest mindset shifts she's made in her fitness journey: doing less to get more. Emma shares how she went from training six days a week with heavy cardio to four focused, intentio...
Why I Changed My Mind On If It Fits Your Macros (IIFYM)
Emma tackles one of the most common pitfalls in macro tracking: using flexibility as an excuse to avoid structure. She opens by sharing how she once lived by "If It Fits Your Macros" - eating whatever she wanted as long as it hit her numbers — ...
Why I Changed My Mind About Meal Timing: Macros Aren't The Whole Story
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 per...
Chasing A Goal vs Chasing A Lifestyle: Why Women Struggle To Maintain Their Results
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 repea...
BTS Of Shred with Em, How + Why My Most Loved Program Was Created
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 postpartu...
What Happens When You Chase Too Many Goals
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 ma...
Have You Earned The Right To Diet? (How I Assess Readiness For A Calorie Deficit)
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 ...
What I'd Do Differently If I Started My Weight Loss Journey Over
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
My Weight Loss Journey: Losing 80 lbs Naturally, Binge Eating, Postpartum Depression & More...
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 wed...
Can You Build Muscle in a Deficit? The Truth About Body Recomposition
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 ...
Weight Loss vs Fat Loss - Is Chasing a Number Ruining Your Physique?
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.
Why Your Body Isn't Changing Even Though You're Putting In The Work
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 hob...
The Effort vs Expectations Gap in Fat Loss
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 frustrat...
My Travel Rules: How I Enjoy Vacation Without Starting Over
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...
Dieting With Strategy vs Urgency (Is Your Summer Body Actually Achievable By Summer)
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...
Why Maintenance Is Harder Than Fat Loss (The Real Work Starts After The Diet)
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 on...
Why You Keep Self Sabotaging (And How To Become The Person Who Keeps The Weight Off)
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 c...
How To Build Discipline: Why Systems Beat Motivation
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. ...
Why Fat Loss Stalls + Gets Harder Over Time
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 ...
Why "Knowing What To Do" Isn't Producing Fat Loss
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...
Summer Bodies Are Made In The Winter: Why You Need To Start Now If Your Goal Is Looking Your Best This Summer
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 us...
Scale Weight vs Fat Loss: How To Read Progress Correctly
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 ...
Alcohol + Fat Loss: Why It Hits Women Harder (Especially As We Age)
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 ...