What I'd Do Differently If I Started My Weight Loss Journey Over

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 — and why that approach eventually led to poor satiety, low energy, and even binge eating cycles. Flexible dieting is a powerful tool, but without structure (consistent meal timing. protein anchors. fiber, and planned treats), it becomes chaotic and unsustainable. Emma walks through the mistakes she and her clients commonly make — skipping breakfast, saving calories for night snacks, choosing calorie-dense low-volume foods - and explains how these behaviors, while technically "on plan," work against hunger, cravings, and consistency. She closes with a practical 6-step daily framework: anchor meals with protein, build for volume, plan fun foods intentionally, eat early enough in the day, repeat meals that work, and audit how your food makes you feel. The takeaway: structure isn't the opposite of food freedom - it's what makes food freedom sustainable. Apply for coaching [https://macroswithem.com/pages/one-on-one]  Join the Monthly Membership [https://macroswithem.com/pages/monthly-membership]  Submit a question [https://macroswithem.com/pages/podcast] for the podcast  HAPI supplements [https://www.hapibodi.com/] The EmPowered Community free Facebook group [https://www.facebook.com/groups/macroswithemcommunity/]  Follow Emma on Instagram [https://www.instagram.com/macroswithem/] Follow Emma on Facebook [https://www.facebook.com/macroswithem]

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. Apply for coaching [https://macroswithem.com/pages/one-on-one]  Join the Monthly Membership [https://macroswithem.com/pages/monthly-membership]  Submit a question [https://macroswithem.com/pages/podcast] for the podcast  HAPI supplements [https://www.hapibodi.com/] The EmPowered Community free Facebook group [https://www.facebook.com/groups/macroswithemcommunity/]  Follow Emma on Instagram [https://www.instagram.com/macroswithem/] Follow Emma on Facebook [https://www.facebook.com/macroswithem]

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. Apply for coaching [https://macroswithem.com/pages/one-on-one]  Join the Monthly Membership [https://macroswithem.com/pages/monthly-membership]  Submit a question [https://macroswithem.com/pages/podcast] for the podcast  HAPI supplements [https://www.hapibodi.com/] The EmPowered Community free Facebook group [https://www.facebook.com/groups/macroswithemcommunity/]  Follow Emma on Instagram [https://www.instagram.com/macroswithem/] Follow Emma on Facebook [https://www.facebook.com/macroswithem]

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. Apply for coaching [https://macroswithem.com/pages/one-on-one]  Join the Monthly Membership [https://macroswithem.com/pages/monthly-membership]  Submit a question [https://macroswithem.com/pages/podcast] for the podcast  HAPI supplements [https://www.hapibodi.com/] The EmPowered Community free Facebook group [https://www.facebook.com/groups/macroswithemcommunity/]  Follow Emma on Instagram [https://www.instagram.com/macroswithem/] Follow Emma on Facebook [https://www.facebook.com/macroswithem]

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.  Submit a question [https://macroswithem.com/pages/podcast] for the podcast  Summer Shred [https://macroswithem.com/pages/shred-with-em]: May 18th Apply for coaching [https://macroswithem.com/pages/one-on-one]  Join the Monthly Membership [https://macroswithem.com/pages/monthly-membership]  HAPI supplements [https://www.hapibodi.com/] The EmPowered Community free Facebook group [https://www.facebook.com/groups/macroswithemcommunity/]  Follow Emma on Instagram [https://www.instagram.com/macroswithem/] Follow Emma on Facebook [https://www.facebook.com/macroswithem] Apply for coaching [https://macroswithem.com/pages/one-on-one]  Join the Monthly Membership [https://macroswithem.com/pages/monthly-membership]  Submit a question [https://macroswithem.com/pages/podcast] for the podcast  HAPI supplements [https://www.hapibodi.com/] The EmPowered Community free Facebook group [https://www.facebook.com/groups/macroswithemcommunity/]  Follow Emma on Instagram [https://www.instagram.com/macroswithem/] Follow Emma on Facebook [https://www.facebook.com/macroswithem]