Welcome to Empowered Radio.

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

with M. Each week we'll 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. Hello and welcome back to another episode of Empowered Radio.

I appreciate you guys for tuning in and also being patient with me the last, I think, probably two weeks.

It's been a little rocky in terms of the podcast and just being on social media in general.

I know my iPhone told me my, like, you know how it'll give you the screen report

each week, your screen time?

It was down like 89% the last two weeks because I've been so busy with my move and just

trying to get situated and just life in general that I've not really been on my phone,

which is insane because I work a lot from my phone. So,

anyways, I am back and ready to go, still trying to get stuff situated at the new house.

I don't have blinds up, you know, things like that. My TVs are still on the floor.

But the show must go on. So I am back recording today and two topics or two

questions that I'm going to answer today. These are two things that I get asked a lot. And I think it's

just because of the education around River or studying and a lot of women, men too, don't know a ton about it because

a lot of people just don't really do it after they diet. They go through their dieting phase,

you know, their calorie deficit, and then they just either try to stay in the deficit forever

because they think they have to or they just go back to like eating how they were and that's how we regain the weight.

And then we enter this nice little cycle of losing the weight, regaining it, and then trying to lose it again.

So today I'm going to talk a little bit about reverse dieting, but specifically we're going to

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