Welcome to Empowered Radio.

I am your host, Emma Montgomery, an online nutrition and fitness coach and creator of Shred with M.

Each week will talk all things nutrition, training, and mindset.

You'll be able to take my tips and strategies and apply what you learn to see results

with both your body and your mind.

So without further ado, let's jump into the episode.

What's up, guys?

Welcome back to another episode of Empowered Radio. I apologize for being absent last week. The last couple weeks have been absolutely nutso. But a quick update for the podcast. It used to come out on Tuesdays. It will now be coming out on Friday. So you'll have that to listen to on Friday or for your weekend, but just

wanted to give you the quick update that the show will be moving from Tuesday to Friday.

And today I have some nutrition frequently asked questions that I'm going to cover for you guys.

So I just had a new shred group open on Monday,

and I always get a bunch of these questions when we first start. And so I thought it might be

helpful for you listeners out there if I covered some of these on the podcast. So we're just going to

jump right in. I'm going to try to cover as

many of these as possible with keeping the podcast to a shorter time frame. So the first one is,

is it bad if I go over my protein goal? So let's first talk about what your protein goal should

look like. So the optimal range for protein should be 0.8 to 1.2 grams per pound of body weight.

So I did preface that with optimal because that is the range that you would like your protein to fall in in terms of when we're talking about

building muscle, sustaining muscle during fat loss phases, things like that. So if you are someone

who is brand new to tracking your food and you start tracking just exactly how you're eating

and you notice that you're only hitting 50 to 60

grams a day of protein and you do your macro calculations or you get a macro count for me and your

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