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.
- 49 minutes 23 secondsMy 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 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.
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Shred Waitlist: May 18th
13 April 2026, 11:00 am - 15 minutes 28 secondsCan 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 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
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6 April 2026, 8:00 pm - 16 minutes 56 secondsWeight 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.
Join the Spring Shred sessions starts April 6th
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30 March 2026, 1:00 pm - 9 minutes 14 secondsWhy 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 hobby or a strategy. This episode is short and sweet, but gets right to the root problem.
Shred Waitlist sessions starts April 6th
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23 March 2026, 11:00 am - 13 minutes 56 secondsThe 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 frustrated with their fitness journeys.
Shred Waitlist sessions starts April 6th
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16 March 2026, 10:00 am - 16 minutes 49 secondsMy 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 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.
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Follow Emma on Facebook9 March 2026, 10:00 am - 19 minutes 22 secondsDieting 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 of course, I share exactly how you can set up your own fat loss phase.
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2 March 2026, 10:00 pm - 30 minutes 16 secondsWhy 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 only to regain it, or maybe you've done that multiple times like me, this episode is for you!
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23 February 2026, 10:00 pm - 26 minutes 31 secondsWhy 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 creating the identity of the person you want to be, and how to implement that today.
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16 February 2026, 3:00 pm - 21 minutes 19 secondsHow 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. Having the system in place gives you chances to do the things consistently, which then puts them on autopilot.
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9 February 2026, 3:00 pm - 13 minutesWhy 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 also share red flags to see if you're ready to be in a calorie deficit.
CURED Serenity gummies (code Emma saves 20% through jan)
2 February 2026, 12:00 pm - More Episodes? Get the App