EmPowered Radio

By Emma MontgomeryHealth & Fitness Nutrition Education Self-Improvement Fitness

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EmPowered Radio episodes

May 25 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 personal experience and working with clients changed her mind.
She unpacks how meal timing affects hunger, cravings, binge eating patterns, sleep quality, scale fluctuations, and workout performance. This isn't about rigid meal schedules or debunking myths; it's about building eating patterns that actually support sustainable fat loss and a healthier relationship with food.

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23 min
May 18 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 repeatedly losing weight for competitions only to gain it back, and breaks down why goals alone are never enough. This episode covers the finish line mindset, the difference between knowing what to do and becoming the person who does it, and why identity — not information — drives lasting change.

Join the waitlist for the BUILT for the Holidays Challenge
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25 min
May 12 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 postpartum, struggling with undiagnosed postpartum depression, and feeling unrecognizable in her own body. What began with a simple 21-day online challenge grew into a passion for helping women, then a coaching practice, and ultimately the Shred — a six-week macro-based fat loss program that has now transformed the lives of 10,000+ women. Em breaks down exactly what the Shred is, what results to expect, and who it's truly designed for.

Join the waitlist for the BUILT for the Holidays Challenge
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12 min
May 04 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 marathon). So instead of making real progress on either of them, you feel stuck in the middle of both and splitting your effort between 2-3 different things. Today I'm going to walk you through the most optimal way to reach your goals.

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Summer Shred: May 18th
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Join the waitlist for the BUILT for the Holidays Challenge
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HAPI supplements (Final Sale: up to 70% off!)
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19 min
April 27 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 quality, health markers, schedule readiness, and mental state, Emma explains why jumping into a calorie deficit without the right foundation leads to stalled results and burnout. Whether you're self-coaching or considering working with a coach, this checklist will help you figure out whether it's time to cut - or time to build your foundation first.
Shred Waitlist: May 18th
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HAPI supplements

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Join the waitlist for the BUILT for the Holidays Challenge
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HAPI supplements (Final Sale: up to 70% off!)
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The EmPowered Community free Facebook group
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20 min
April 20 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
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HAPI supplements

The EmPowered Community free Facebook group
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Join the waitlist for the BUILT for the Holidays Challenge
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HAPI supplements (Final Sale: up to 70% off!)
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The EmPowered Community free Facebook group
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22 min
April 13 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 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.
Apply for coaching
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Shred Waitlist: May 18th
HAPI supplements

The EmPowered Community free Facebook group
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Join the waitlist for the BUILT for the Holidays Challenge
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Join the Monthly Membership
HAPI supplements (Final Sale: up to 70% off!)
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The EmPowered Community free Facebook group
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50 min
April 06 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 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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HAPI supplements

The EmPowered Community free Facebook group
Follow Emma on Instagram

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Join the waitlist for the BUILT for the Holidays Challenge
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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
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16 min
March 30 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.
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
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
17 min
March 23 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 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 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
10 min

About EmPowered Radio

From the publisher's feed

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…