Hello, welcome back to another episode of Empowered Radio. I'm your host, Emma Montgomery.

Today we are diving into part two of our series on things that I have changed my mind on as a nutrition coach, personal trainer.

These are things that I have changed my mind on again over the years.

And this is through experience myself, like things that I have actually went through and gone through

and seeing, okay, this does matter. And this is also through working with clients one-on-one in my

shred program, helping clients lose fat, build muscle, change their body recomposition, lots of

mindset work. Today, the thing that I'm going to talk about that I

have changed my mind on is mill timing. This is very much something that I used to have the mindset of

as long as you hit your calories at the end of the day, that's all that matters. And I do want to

make sure that we understand before I go any further that from just a pure

mathematical fat loss perspective, calories and macros are still the foundation.

And yes, that is what is going to determine fat loss, fat gain, maintenance.

But over the years, coaching women and seeing real behaviors, real struggles,

adherence issues, having these issues of my own and bench eating patterns, things like that,

I realize that meal timing absolutely matters. And it's not because the old myth, eating past

6 p.m. is going to cost fat gain, or you need to eat every two hours

to stoke your metabolism, or because there's a magical, anabolic window. I'm not talking about

those myths. I'm talking about how meal timing is going to affect your behavior, your hunger

levels, your energy, your recovery, your sleep, your cravings,

digestion, ability to stay consistent and adherence. So what I want to talk about today is

what I used to believe, what's changed my mind, and what I would actually recommend now.

I do want to clarify something before I start. I still believe calories and macros are the primary

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