#131 - Fat loss starts in your brain, not your fridge — Anna Murphey

If your mindset runs the show… this episode hands you the remote.

This is for anyone who's ever thought, "I know what to do — so why can't I do it?"

This sit-down with Anna Murphey is one of the best conversations I’ve had about mindset — not just around food or fitness, but the deeper stuff:
How you think, how you react, and how you talk to yourself when things go sideways.

We didn’t just touch on macros or training programs — we dug into the internal patterns that shape everything.

Because your mindset is the program.

And if you’re constantly stuck in all-or-nothing thinking, guilt spirals, or identity labels like “I’m broken” or “I always screw this up”... it doesn’t matter what plan you follow. You’ll sabotage it.

This is about how to stop doing that — with more compassion, better tools, and way less shame.

We get into:

• Why mindset is the missing link in sustainable fat loss
• How emotional eating can be healthy when it’s structured (donuts included)
• The “pause” — what it is, and how it builds self-trust fast
• Identity work: how to stop calling yourself broken and start building someone new
• The link between emotional maturity and long-term success
• Strength training as therapy — and what it teaches you about discomfort
• How to stop moralizing food and start using it for fuel and joy
• What most diets miss about real-life consistency
• Why 80% effort wins over 100% pressure
• What to do when the old version of you won’t let go

This episode will be MASSIVELY helpful for anyone stuck in a mental loop of “why can’t I just get it together?”
​It’s not about working harder — it’s about thinking differently.

Find Anna on Instagram: @commonsense.health