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.

Hi guys, welcome back to another episode of Empowered Radio. Today, we are going to be

discussing three things that could be sabotaging your fat loss goals that you don't even

realize. These are three things that I do not think get talked about often enough. I'm sure

you've heard them mentioned, but it's more or less when we're talking about

losing fat, I think people automatically say eat high protein, eat in a calorie deficit,

move your body, whether you know, you're lifting weights, getting your steps in. Those are the

things we typically tend to focus on. And these other things I'm going to discuss today, we'll get in the weeds a little bit,

but it's stuff that just doesn't get enough attention.

And these three things, well, specifically two of them, they can absolutely be sabotaging

your fat loss journey because they directly impact your hormones, your energy levels, and your

behavior and things around food and exercise. So we are going to jump right in. And today I'm

going to be talking about sleep, stress, and mindset. So let's start with sleep. We know that a lack

of sleep will disrupt hormones that I've

talked about before, grilling and leptin. It also will raise cortisol, but how does that directly affect

things? And when we're talking about lack of sleep, I need you guys to understand too. There's a

difference in, you know, I know some people will be like well I'm getting like seven

eight hours a night but are you really are you going to bed are you rolling around it take you a long

...