The Home of Wellbeing and Joy. Welcome to episode 41 of The Mood Booster Podcast. In this episode, we slow things down and reflect on what has been a huge year for The Mood Booster and for us both personally. What started as an idea between two people has grown into something far bigger than we ever expected, and this episode is about honouring that journey. Charlie comes into the episode with a plan to break down the growth of the podcast and everything that has happened across the year. But Marcus surprises Charlie with a series of photos that capture the story of our year from the very first recording, through races, travels, milestones, and moments we did not realise would mean so much at the time. We reflect on running the Rome marathon, trips to Scotland, Spain and Copenhagen, recording episodes across the country, building the Monday Mood Booster community, and learning what it really means to show up consistently for something you care about. Alongside the memories, we talk honestly about growth, discomfort, confidence, friendship, and how both of us have changed over the year. It is reflective, emotional, grounding, and full of gratitude. This episode is about looking back with pride, learning from the moments that challenged us, and appreciating how far we have come together. 🎧 In this episode, we reflect on: The very first Mood Booster recording How the podcast evolved across the year Surprise photos capturing our journey Running the Rome marathon together Trips to Scotland, Spain and Copenhagen Building community through Monday Mood Booster Moments of growth, doubt and confidence How our friendship has changed and strengthened Favourite memories from the year What this year has taught us about ourselves How we want to move into the next chapter 📍 Pillars explored: Introspection and Inspiration, Community and Connection, Wellbeing and Joy 📚 References Cited in This Episode: None! 🔔 Don’t forget to follow and review - it really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterofficial👉 TikTok: @themoodboosterofficial🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterOfficial

The Home of Wellbeing and Joy. Welcome to episode 40 of The Mood Booster Podcast. Merry Christmas from us! We slow things down and reflect on Christmas and the spirit that surrounds it. From childhood memories to present day rituals, we talk about what Christmas really means to us and why it still holds such emotional weight for so many people.  We dive into our favourite Christmas memories, the songs that instantly change our mood, and the films that feel like tradition rather than entertainment.  We debate the best part of a roast dinner, share our Christmas Eve rituals, and talk through what Boxing Day really represents for us now.  There is also a very serious Christmas quiz, a discussion about Santa, favourite presents we have received over the years, and a full breakdown of our usual Christmas Day routines from morning to night.  It is reflective, light hearted, nostalgic, and very festive. Whether Christmas is a time of joy, complexity, reflection, or all of the above, this episode is about honouring the full emotional experience that comes with it.  🎧 In this episode, we reflect on Our favourite Christmas memories Christmas songs that define the season The best part of a roast dinner Christmas Eve traditions and rituals Favourite presents we have ever received Christmas films we return to every year Santa, belief, and nostalgia A festive Christmas quiz Our usual Christmas Day routines What the spirit of Christmas really means to us now 📍 Pillars explored: Introspection and Inspiration, Community and Connection, Wellbeing and Joy 📚 References Cited in This Episode Santa, N. 2002. The Art of Christmas: Ritual, Joy and Emotional Warmth in Winter Communities. Lapland: North Pole Press. 🔔 Don’t forget to follow and review - it really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterofficial👉 TikTok: @themoodboosterofficial🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterOfficial

The Home of Wellbeing and Joy. Welcome to Episode 39: How to Give Better Gifts: Reflecting on the Psychology of Gift Giving, where Dr Marcus and Charlie explore why giving and receiving gifts can feel joyful, stressful, meaningful, awkward and everything in between. From Secret Santa disasters to deeply thoughtful gifts that strengthen relationships, this episode unpacks the psychology behind why we give, what makes a gift actually meaningful, and why thoughtfulness matters more than cost. We look into reciprocity, love languages, and new research showing how thoughtful gifts create deeper closeness. Whether you love gift giving or find it overwhelming, this episode offers clarity, compassion and evidence based tools to make giving and receiving feel lighter and more connected. 💭 What We Discuss in This Episode Our own experiences of giving and receiving gifts Secret Santa chaos, budgets, and disappointing gifts Reciprocity and why humans bond through gifting Love Languages and how gifts express connection Why thoughtfulness shows people they are seen Material gifts vs experience gifts 🛠 Practical Advice for Listeners Give from connection rather than obligation Use the Three Meaningful Anchors rule Set healthy boundaries around budgets Practice allowing when receiving a gift Reduce comparison and pressure If stressed about gifting, shift to experiences or non material giving 📍 Pillars explored: Introspection and Inspiration, Community and Connection, Wellbeing and Joy 📚 References Cited in This Episode Chapman, G. (2015). The 5 love Languages: The Secret to Love That Lasts. Northfield Pub. 🔔 Don’t forget to follow and review - it really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterofficial👉 TikTok: @themoodboosterofficial🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 38: Why Mixing Friends Feels So Hard. Reflecting on Blending Friendship Groups, where Dr Marcus and Charlie explore why it feels risky to mix your different friendship circles, why it matters for belonging and community, and how to do it without chaos. We start by sharing our own experiences of trying to bring people together, from the anxiety of managing different versions of ourselves to the joy that comes when new connections form. Then we dive into the psychology behind mixing groups, from self presentation theory to the homophily principle. We unpack why the host often feels the most stressed, why people behave differently in mixed groups, and why bridging your circles can be such a powerful wellbeing tool when done intentionally. As always, we finish with practical ways to make your next mixed gathering less tense and more connective. 💭 What We Discuss in This Episode: Why mixing friends feels risky Self presentation theory and identity collision Homophily and why people stay in familiar circles Why the host feels the most exposed How to host in a way that builds community 🛠 Practical Advice for Listeners: Do warm introductions that give identity anchors Start with small mixed groups Highlight cross group connectors Give people simple roles Follow up afterwards to reinforce new bonds 📍 Pillars explored: Introspection and Inspiration, Community and Connection, Wellbeing and Joy 📚 References cited in this episode: Goffman, E. (1959). The Presentation of Self in Everyday Life. McPherson, M., Smith-Lovin, L., & Cook, J. M. (2001). Birds of a Feather: Homophily in social networks. Annual Review of Sociology, 27(1), 415–444. https://doi.org/10.1146/annurev.soc.27.1.415    🔔 Don’t forget to follow and review - it really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterofficial👉 TikTok: @themoodboosterofficial🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 37: How to Find Joy in Your Food: Reflecting on Influencer Misinformation and Toxic Diet Culture, where Dr Marcus and Charlie sit down with Registered Dietitian James Brash (@BrashNutrition) to unpack why the internet has become a breeding ground for food fear, and how to reclaim a healthy, empowered relationship with what you eat. We start by exploring how diet has become the wellbeing battleground online, and how James’s myth-busting mission aims to cut through the noise. From seed oils to carbs, we break down why people misinterpret research, how influencers use confidence to sell misinformation, and why research associations do not equal clinical outcomes. James brings insight from his work in ICU cardiothoracic care and clinical research, showing us what real evidence looks like and why the wellness machine so often gets it wrong. We talk about intuition, joy, food equity, and the psychology behind why people cling to simple villains instead of embracing nuance. As always, we finish with practical tools to help you eat without fear, rebuild trust in your body, and spot misinformation before it hijacks your wellbeing. In this episode we cover: - Why diet culture has taken over the internet - How food misinformation spreads (and why it’s so convincing) - Seed oils, carbs & why demonising ingredients is misguided - How people misinterpret research, and why association ≠ clinical outcome - The psychological impact of food fear and perfectionism - How to reconnect with joy, intuition, and balance in eating - Red flags and green flags in online nutrition advice - Practical steps to build confidence around food again Practical Advice for Listeners: - Question absolutes: avoid “always/never” food rules - Eat for your body, not the algorithm - Look for evidence, not confidence (research > reels) - Follow people who empower, not fear-monger - Take small, kind steps toward food freedom 📍 Pillars explored: Introspection & Inspiration, Wellbeing & Joy, Presence & Gratitude, and Community & Connection 🔔 Don’t forget to follow and review, it really helps us grow! 📲 Follow us for more: 👉 James' Instagram: @brashnutrition👉 James' TikTok: @brashnutrition👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 36: Is volunteering inherently selfish? Reflecting on the Psychology of Volunteering, where Dr Marcus and Charlie dive into the psychology of volunteering: why we do it, what it gives us, and whether altruism can ever be truly selfless. We start with our own volunteering stories, from Charlie "volunteering" at ParkRun, youth work, fundraising and events, all the way to beach cleans, Duke of Edinburgh, and travelling projects in Madagascar and Thailand. Then we break down what the science actually says about why humans help others, exploring everything from the “warm glow” effect, to evolutionary theories, to Daniel Batson’s empathy-driven altruism research. We also unpack the psychological benefits of volunteering, including wellbeing, identity, belonging, and the neuroscience behind the “helper’s high.” As always, we finish with practical advice for anyone wanting to do good in their community without burning out. In this episode we cover: Our own volunteering journeys The psychology of altruism: selfish vs selfless Warm glow theory & egoistic relief Empathy-driven helping & Batson’s research Mental health, social, and identity benefits How to volunteer without overwhelming yourself Practical Advice for Listeners: Start Small Find a Cause that Matches Your Identity Volunteer Your Strengths Protect Your Boundaries Make It Social 📍 Pillars explored: Introspection & Inspiration, Wellbeing & Joy, Presence & Gratitude, and Community & Connection 📚 References cited in this episode: Andreoni, J. (1989). Giving with Impure Altruism: Applications to Charity and Ricardian Equivalence. Journal of Political Economy, 97(6), 1447–1458. https://doi.org/10.1086/261662 Batson, C. D. (2014). The altruism question. In Psychology Press eBooks. https://doi.org/10.4324/9781315808048 Batson, C. D., Duncan, B. D., Ackerman, P., Buckley, T., & Birch, K. (1981). Is empathic emotion a source of altruistic motivation? Journal of Personality and Social Psychology, 40(2), 290–302. https://doi.org/10.1037/0022-3514.40.2.290 Batson, C. D., Fultz, J., & Schoenrade, P. A. (1987). Distress and Empathy: Two Qualitatively Distinct Vicarious Emotions with Different Motivational Consequences. Journal of Personality, 55(1), 19–39. https://doi.org/10.1111/j.1467-6494.1987.tb00426.x Cho, J., & Xiang, X. (2022). The Relationship Between Volunteering and the Occurrence of Loneliness Among Older Adults: A Longitudinal Study with 12 Years of Follow-Up. Journal of Gerontological Social Work, 66(5), 680–693. https://doi.org/10.1080/01634372.2022.2139322 Moll, J., Krueger, F., Zahn, R., Pardini, M., De Oliveira-Souza, R., & Grafman, J. (2006). Human fronto–mesolimbic networks guide decisions about charitable donation. Proceedings of the National Academy of Sciences, 103(42), 15623–15628. https://doi.org/10.1073/pnas.0604475103 Yeung, J. W. K., Zhang, Z., & Kim, T. Y. (2017). Volunteering and health benefits in general adults: cumulative effects and forms. BMC Public Health, 18(1), 8. https://doi.org/10.1186/s12889-017-4561-8 🔔 Don’t forget to follow and review — it really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 35: Finding Joy in Your Everyday While Living in the City: Our First Live Webinar, where Dr Marcus and Charlie are joined by Chris Hatfield and Lucy Mulligan to discuss identity, wellbeing and belonging for urban residents. London is a city full of opportunity, culture, movement, and magic, but it can also be overwhelming. Many people quietly struggle with loneliness, burnout, identity shifts, and the pressure to keep up in a place that never slows down. In this episode, we explore how to find joy, grounding, and community in your everyday life, even amidst the noise of a fast-paced city. We dive into:🏙️ What it’s really like to move to London🤝 The density+anonymity loneliness paradox💼 How to navigate toxic work culture🌱 Tools for finding balance and belonging👟 How to build your own community and support network Hosted by Dr Marcus Bull and Charlie Allnutt, this webinar blends psychology, lived experience, and practical wellbeing tools, featuring special guests: Lucy Mulligan, Monday Mood Booster AmbassadorChris Hatfield, Founder of Run Your Mind Talks in this episode: Moving to London as someone who’s not from here, Lucy Mulligan Social Isolation in London: The causes and the impact, Dr Marcus & Charlie Dealing with London’s toxic work culture and focusing on the right things, Chris Hatfield How to find YOUR community in London, Dr Marcus & Charlie 📍 Pillars explored: Introspection & Inspiration, Community & Connection, Wellbeing & Joy, Presence & Gratitude 📚 References cited in this episode: 27% adults in England report feeling lonely often or some of the time | v2 Higher prevalence of psychiatric disorders amongst urban residents compared to rural residents Loneliness = as harmful as smoking 15 cigarettes per day "Weak Ties" have a strong impact on our lives Density / Anonymity Paradox Urban infrastructure influencing social connection Increased mobility in and out of London Young adults' experience with loneliness including influence of social media Cost of living and its impact on loneliness Males typically needing a "third thing" activity to socialise Self Determination Theory and Motivation Likewise, here is the list of some of the resources mentioned in the Webinar: Social Wellness Club - Re-opening in 2026, still currently hosting WhatsApp chats for sharing community events/talks Tribe IRL - event directory Our podcast - The Mood Booster Podcast, bringing you personal reflection, psychological theory, and light hearted mood boosts every Monday @sannylondon - Person who researches and shares upcoming events in London every week London Student Network - Network of students across London to find events 🔔 Don’t forget to follow and review — it really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 34: How to Stay Consistent When Motivation Runs Out: Reflecting on Willpower, where Dr Marcus and Charlie sit down with Ben Kelleher, ultra-marathon runner, triathlete, fundraiser, and host of Running for the Bus, to explore what willpower really is, how far it can take us, and when it starts to take from us. From running 100km races and raising over £10,000 for charity, to producing his own theatre shows in London and even meeting Barack Obama, Ben’s story is a masterclass in discipline, determination, and purpose. But beneath the achievements lies a more universal truth, motivation alone can’t sustain us forever. Together, we explore the psychology behind willpower and habit formation, and how community, mindset, and meaning play a crucial role in keeping us going when motivation runs low. 💭 What You’ll Learn in This Episode: What “willpower” actually means The difference between motivation and discipline Why community and connection boost persistence How to balance self-discipline with rest and self-compassion 🛠 Practical Takeaways for Listeners: Build “micro-habits” that make discipline easier Make a smart plan to promote discipline Lean on community for accountability and motivation Remember: willpower isn’t infinite... recovery is part of the process 📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection, and Wellbeing & Joy 🎧 Featuring:Ben Kelleher: marathon runner, triathlete, fundraiser, podcaster, theatre producer, and much more. 🔔 Don’t forget to follow and review, it really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 33: How to Regain Control of Your Life: Reflecting onYour Locus of Control, where Dr Marcus and Charlie explore how our sense of control shapes our wellbeing, motivation, and mental health, and why learning to balance it is key to living with calm and agency. From Rotter’s (1966) Locus of Control Theory to Seligman’s work on Learned Helplessness, this episode dives into the psychology of perceived control, asking: how much power do we really have, and what happens when we try to control too much or too little? We explore: The difference between internal and external locus of control Why control influences stress, health, and happiness When internal control can tip into burnout Practical Advice for Listeners: Run a “Control Audit”: focus energy on what’s truly within reach Reframe language: swap “I can’t” for “I haven’t yet found a way” Embrace “Flexible Control”: learn when surrender is strength Journal small daily wins to rebuild internal agency Regulate emotions before reacting  Remember: control isn’t binary, it’s a spectrum If you’ve been feeling stuck, anxious, or overwhelmed, this episode helps you recalibrate what’s yours to own and what’s okay to release. 📍 Pillars explored: Introspection & Inspiration, Wellbeing & Joy, Presence & Gratitude 📚 References cited in this episode: Drago, A., Rheinheimer, D. C., & Detweiler, T. N. (2016). Effects of locus of control, academic Self-Efficacy, and tutoring on academic performance. Journal of College Student Retention Research Theory & Practice, 19(4), 433–451. https://doi.org/10.1177/1521025116645602 Gale, C. R., Batty, G. D., & Deary, I. J. (2008). Locus of control at age 10 years and health outcomes and behaviors at age 30 years: the 1970 British Cohort Study. Psychosomatic Medicine, 70(4), 397–403. https://doi.org/10.1097/psy.0b013e31816a719e Hovenkamp-Hermelink, J. H., Jeronimus, B. F., Van Der Veen, D. C., Spinhoven, P., Penninx, B. W., Schoevers, R. A., & Riese, H. (2019). Differential associations of locus of control with anxiety, depression and life-events: A five-wave, nine-year study to test stability and change. Journal of Affective Disorders, 253, 26–34. https://doi.org/10.1016/j.jad.2019.04.005 Irion, J. C., & Blanchard-Fields, F. (1987). A Cross-Sectional Comparison of Adaptive Coping in Adulthood. Journal of Gerontology, 42(5), 502–504. https://doi.org/10.1093/geronj/42.5.502 Maier, S. F., & Seligman, M. E. (1976). Learned helplessness: Theory and evidence. Journal of Experimental Psychology General, 105(1), 3–46. https://doi.org/10.1037/0096-3445.105.1.3 Rotter, J. B. (1966). Generalized expectancies for internal versus external control of reinforcement. Psychological monographs: General and applied, 80(1), 1. 🔔 Don’t forget to follow and review — it really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 32: Why We Are So Polarised in 2025: Reflecting on the Art of Debate Pt. 2, where Dr Marcus and Charlie explore how identity, belonging, and social media have shaped the way we disagree, and why finding common ground feels harder than ever. From Social Identity Theory to algorithmic echo chambers, this episode unpacks the psychology behind political and cultural polarisation, exploring why so many of us now see those who think differently as not just wrong, but immoral. Together, we look at how to build dialogue that protects dignity without erasing difference. We explore: Social Identity Theory (Tajfel & Turner, 1979) and how group belonging shapes belief and bias   The rise of identity politics and what it tells us about belonging, representation, and power How social media amplifies outrage and reduces nuance (Brady et al., 2017) What it means to stay grounded in your values while protecting space for dialogue and safety Practical Advice for Listeners: Anchor in your values, not your tribe Don’t confuse empathy with endorsement Know when to disengage from dehumanising debate Speak from lived experience, not slogans Stay aware of algorithmic bubbles Reframe online reactions: Pause before posting Remember: humility is strength, not weakness Thanks for listening! If this episode helps you see debate through a more human lens, share it with someone you disagree with, you might both come away wiser 💬 📍 Pillars explored: Introspection & Inspiration, Community & Connection, Wellbeing & Joy 📚 References cited in this episode: Brady, W. J., Wills, J. A., Jost, J. T., Tucker, J. A., & Van Bavel, J. J. (2017). Emotion shapes the diffusion of moralized content in social networks. Proceedings of the National Academy of Sciences, 114(28), 7313–7318. https://doi.org/10.1073/pnas.1618923114 Javed, U., & Javed, U. (2023). The Influence of Social Media Algorithms on Political Polarization and Public Opinion. Online Media & Society, 4(2), 44–52. https://doi.org/10.71016/oms/2ffw9391 Norris, P., & Inglehart, R. (2019). Cultural backlash: Trump, Brexit, and authoritarian populism. Cambridge University Press. Tajfel, H., Turner, J., Austin, W. G., & Worchel, S. (2001). An integrative theory of intergroup conflict. Intergroup relations: Essential readings, 94-109. 🔔 Don’t forget to follow and review, it really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 31: Why We Argue (and How to Do It Better): Reflecting on the Art of Debate, where Dr Marcus and Charlie explore why humans argue and how to do it without losing connection, curiosity, or compassion. From Socratic questioning to confirmation bias and cognitive dissonance, this episode dives into the psychology behind why debates so easily become battles and how to bring humility and empathy back into our conversations. We explore: The Socratic Method and how curiosity over combat leads to growth 🧠 Confirmation Bias (Nickerson, 1998) and why we “listen to reload” instead of to understand Cognitive Dissonance (Festinger, 1957) why our brains protect beliefs at all costs Practical tools for better dialogue: curiosity, shared values, and the power of pausing before reacting How debate can strengthen relationships when done with empathy and self-awareness  Practical Advice for Listeners: Start from curiosity, not combat. Ask, “What led you to that view?” Pause the reflex to win. Notice when your heart rate rises, and breathe Find shared values before diving into differences Use “I” statements to stay open and grounded Know when to exit gracefully. Debate isn’t a war to be won, it’s a bridge to be built Thanks for listening! If this episode helps you have more mindful, compassionate conversations, share it with someone who loves a good debate 💬 📍 Pillars explored: Introspection & Inspiration, Community & Connection, Wellbeing & Joy 📚 References cited in this episode: Dillon, J. J. Psychology and the Socratic Method. Festiger, L. (1957). A theory of cognitive dissonance. Row, Peterson, New York. Nickerson, R. S. (1998). Confirmation bias: a ubiquitous phenomenon in many guises. Review of General Psychology, 2(2), 175–220. https://doi.org/10.1037/1089-2680.2.2.175 🔔 Don’t forget to follow and review, it really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 30: How to Heal Your Relationship with Yourself: Reflecting on Inner Dialogue, where Dr Marcus and Charlie are joined by Sam Hughes for a powerful conversation about self-talk, self-compassion, and building a kinder relationship with the person you spend the most time with: yourself. From understanding how your inner voice shapes emotion and behaviour, to learning practical tools for reframing negative self-talk, this episode explores the science of inner dialogue, emotional regulation, and how to quiet the inner critic to find more peace, confidence, and connection in daily life. We explore:• How inner dialogue shapes mood, confidence, and relationships 🧠• The Reticular Activating System (RAS) and why your brain filters for negativity (Baumeister et al., 2001)• How the amygdala amplifies emotional salience and threat sensitivity• How cognitive reappraisal (Ochsner & Gross, 2005) helps regulate emotion and rewrite self-narratives• Practical tools for daily self-compassion: journaling, boundaries, morning rituals, and mindset reframes 🌱 Practical Advice for Listeners: Notice your inner critic (awareness is the first step to change) Reframe: “What would I say to a friend in this situation?” Use small daily rituals to reinforce kindness like journaling, breath work, affirmations Build connection and how healing your relationship with yourself transforms how you relate to others Thanks for listening! If this episode helps, share it with someone who could use a reminder to go easier on themselves 💛 📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection, Wellbeing & Joy 📚 References cited in this episode: Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is Stronger than Good. Review of General Psychology, 5(4), 323–370. https://doi.org/10.1037/1089-2680.5.4.323 Ochsner, K., & Gross, J. (2005). The cognitive control of emotion. Trends in Cognitive Sciences, 9(5), 242–249. https://doi.org/10.1016/j.tics.2005.03.010 🔔 Don’t forget to follow and review. It really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 29 Why You Feel Sad in the Darker Months: Reflecting on Seasonal Change, where Dr Marcus and Charlie explore the science behind autumn and winter low-mood, the biological and behavioural shifts that make this period uniquely challenging, and how to adapt, reframe, and care for yourself through it.  From light exposure to circadian disruption, serotonin, physical activity, and connection, this episode dives into why many of us feel the “winter blues” and offers practical tools to build resilience and peace through seasonal change. We help you find joy in the winter months! We explore: Our own experiences with seasonal change and mood shifts How people are more sedentary, spend more time in bed, and get less light in winter than in summer (O’Connell et al., 2013) ❄️ How sunlight exposure is linked to lower risk of depression, better sleep, and higher mood (Burns et al., 2024) ☀️ Why circadian rhythm disruption and reduced sunlight interfere with serotonin regulation and mood stability Why darkness increases amygdala reactivity and negative focus bias, making uncertainty feel scarier 🧠 Practical Advice for Listeners: Light First Thing Anchor Your Day with Movement Create Seasonal Rituals Reframe how you see the change Prioritise Connection Thanks for listening, and if this episode helps, share it with someone who could use a boost this winter 💛 📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection, Wellbeing & Joy 📚 References cited in this episode: O’Connell, S. E., Griffiths, P. L., & Clemes, S. A. (2013). Seasonal variation in physical activity, sedentary behaviour and sleep in a sample of UK adults. Annals of Human Biology, 41(1), 1–8. https://doi.org/10.3109/03014460.2013.827737 Burns, A. C., Saxena, R., Vetter, C., Phillips, A. J. K., Lane, J. M., & Cain, S. W. (2021). Time spent in outdoor light is associated with mood, sleep, and circadian rhythm-related outcomes: A cross-sectional and longitudinal study in over 400,000 UK Biobank participants. Journal of Affective Disorders, 295, 347–352. https://doi.org/10.1016/j.jad.2021.08.056 Lambert, G., Reid, C., Kaye, D., Jennings, G., & Esler, M. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet, 360(9348), 1840–1842. https://doi.org/10.1016/s0140-6736(02)11737-5 Kim, K., Kim, J., Jung, S., Kim, H., Kim, H., Son, E., Ko, D. S., Yoon, S., Kim, B. S., Kim, W. K., Lim, C., Kim, K., Lee, D., & Kim, Y. H. (2025). Global prevalence of seasonal affective disorder by latitude: A systematic review and meta-analysis. Journal of Affective Disorders, 390, 119807. https://doi.org/10.1016/j.jad.2025.119807 McGlashan, E. M., Poudel, G. R., Jamadar, S. D., Phillips, A. J. K., & Cain, S. W. (2021). Afraid of the dark: Light acutely suppresses activity in the human amygdala. PLoS ONE, 16(6), e0252350. https://doi.org/10.1371/journal.pone.0252350 🔔 Don’t forget to follow and review - it really helps us grow! 📲 Follow us for more:👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 28 How to Make a Podcast: Reflecting on the Last Six Months, where Dr Marcus and Charlie take a moment to pause, look back, and reflect on the journey so far. From launching The Mood Booster to hitting 10K followers and everything in between. In this special stock-take episode, we ask each other honest questions about the highs, lows, and lessons of the past six months. We share what’s surprised us most, what we’ve learned about ourselves, and what it’s really like to build a wellbeing brand together as best mates. We explore:• The most memorable moments of podcasting so far 🎙️• What we’ve learned about ourselves (and each other) 💡• Behind-the-scenes challenges and how we navigated them ⚖️• What keeps us motivated to keep showing up 🌱 Thanks for being part of our journey, we couldn’t have done it without you 💛 📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection, Wellbeing & Joy 🔔 Don’t forget to follow and review — it really helps us grow! 📲 Follow us for more:Instagram: @themoodboosterpodcastTikTok: @themoodboosterpodcastWebsite: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. ⚠️ Please note: This episode contains discussions of topics that some listeners may find difficult, including sexual harassment and gender-based violence. Welcome to Episode 27 How to Navigate Fitness as a Female: Reflecting on Sexism in a Male-Dominated Industry, where Dr Marcus and Charlie bring on Maria Galitzine (@motivatewithmaria) to share her lived experience and how she has grown a platform all about female empowerment and self-confidence in male-dominated spaces. From early experiences in sport to confronting harassment and breaking down damaging myths, this conversation explores the barriers women face in fitness spaces and the importance of building safe, inclusive communities. Together, we reflect on how men and non-female athletes can play an active role in making change, and what advice can support newcomers to feel confident, safe, and seen. We explore:• Maria’s journey through ballet, martial arts, rugby, watersports, and how these shaped her athletic identity 🏋️‍♀️• Harassment in gyms: what it looks like, why it matters, and how it impacts non-male athletes 🚫• The taboos around menstrual cycles, nutrition, and the damaging myths still circulating in fitness spaces 📉• What coaches and PTs need to know to truly support female athletes 🎓• Practical steps men and allies can take to create safer, more inclusive spaces 🤝 Practical Advice for Listeners:• For women and newcomers: you deserve to be in these spaces, here’s how to hold your ground.• For allies: listen, learn, and use your voice to challenge harassment and exclusion.• Build or seek out safe spaces where confidence, growth, and joy in movement can thrive. Thanks for listening, and if something resonates, please share it with someone who needs to hear it 💛 📍 Pillars explored: Connection & Community, Introspection & Inspiration, Wellbeing & Joy 📚 References cited in this episode: University of Manchester study showed over 2/3 women in N.England have experienced harassment while running. Accessible at: https://www.n8prp.org.uk/wp-content/uploads/sites/315/2024/03/Briefing-Report-UoM-N8-Project-Abuse-of-Women-Runners-CM-RB.pdf? A survey of 1000 UK gym goers showed that 51.8% had either experienced or witness gym harassment in some form. Accessible at: https://train.fitness/personal-trainer-blogs/over-half-of-uk-gym-goers-have-witnessed-or-experienced-harassment Among women who experienced harassment, 25.65% stopped using gyms completely or switched gyms. Accessible at: https://runrepeat.com/gym-harassment Sports bra can improve a woman’s performance by up to 7%.Accessible at: https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2023.1113952/full Asics Fitness Gender Gap showed that women see lack of “safe spaces” as a barrier to fitness. Accessible at: https://www.asics.com/us/en-us/mk/move-her-mind/report Out of over 1 million UK girls who considered themselves sporty stopped playing after primary school out of fear of being judged, lack of confidence or body image. Accessible at: https://womeninsport.org/resource/barriers-sports-participation-women-girls 72% of women change their behaviour when exercising during winter. Accessible at: https://www.sportengland.org/news-and-inspiration/majority-women-change-behaviour-getting-active-outdoors-winter Adidas news survey found that over 50% of 4500 women were scared to be physically attacked while running. Accessible at: https://news.adidas.com/running/new-adidas-study-finds-92--of-women-are-concerned-for-their-safety-when-they-go-for-a-run/s/c318f69e-7575-4ced-bbf3-9db6d2ab1642 Ross, E., Moffat, B., & Smith, B. (2023). The Female Body Bible: A Revolution in Women’s Health and Fitness. Bantam Press. 🔔 Don’t forget to follow and review — it really helps us grow! 📲 Follow us for more:Instagram: @themoodboosterpodcastTikTok: @themoodboosterpodcastPatreon: @charlieandmarcusWebsite: www.themoodbooster.co.uk 🎥 Prefer video? W

The Home of Wellbeing and Joy. Welcome to Episode 26 Reflecting on Apologies, where Dr Marcus and Charlie explore what makes an apology meaningful, why saying sorry is so hard, and how genuine remorse and repair can restore trust and help us heal. From the idea that apology is a process (not a single line) to the six core ingredients of effective apologies, this episode dives into the psychology of repair, why vulnerability matters, how closeness and gender can make apologies more difficult, and why timing, responsibility, and follow-through are everything. We explore:• Why apology is best understood as a process of affect, affirmation, and action (Slocum et al., 2011) 🧩• The six ingredients of an effective apology: regret, explanation, responsibility, repentance, offer of repair, request for forgiveness (Lewicki et al., 2016) 📋• How closeness and gender shape our ability to apologise and receive apologies 👥• When an apology is enough, and when repair needs time, action, or boundaries ⏳ Practical Advice for Listeners: Be specific & honest: name the behaviour: “I said X, and I know it hurt you.” Acknowledge the impact: show you see their experience (impact matters more than intent). Offer repair: ask, “What can I do to make this right?” and follow through. Don’t rush forgiveness: an apology is responsibility-taking, not a demand for instant reconciliation. Practice self-apology: use journaling or self-compassion statements to release lingering guilt. Receiving an apology: take your time; distinguish genuine remorse from performative language. Thanks for listening, and if something resonates, share it with someone who needs it 🧡 📍 Pillars explored: Connection & Community, Introspection & Inspiration, Wellbeing & Joy 📚 References cited in this episode:• Slocum, D., Allan, A., & Allan, M. M. (2011). An emerging theory of apology. Australian Journal of Psychology, 63(2), 83–92. https://doi.org/10.1111/j.1742-9536.2011.00013.x • Lewicki, R. J., Polin, B., & Lount, R. B. (2016). An exploration of the structure of effective apologies. Negotiation and Conflict Management Research, 9(2), 177–196. https://doi.org/10.1111/ncmr.12073 🔔 Don’t forget to follow and review — it really helps us grow! 📲 Follow us for more:Instagram: @themoodboosterpodcastTikTok: @themoodboosterpodcastPatreon: @charlieandmarcusWebsite: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy. Welcome to Episode 25 How to Forgive and Find Peace: Reflecting on Forgiveness, where Dr Marcus and Charlie explore how forgiveness can help us let go of resentment, regulate emotions, and reclaim peace, even when justice isn’t possible. From self-forgiveness to the REACH model, this episode dives into what forgiveness really is (and isn’t), why it supports mental and physical health, and how to practise it without excusing harm or forcing reconciliation. We explore:• How forgiveness shifts us from fight-or-flight into healing 🌱• Why self-forgiveness matters for true emotional growth 💡• How to balance justice, accountability, and peace ⚖️• The REACH model: Recall, Empathise, Altruistic gift, Commit, Hold on 🧠• Why forgiveness is linked to better health and wellbeing 💓 Practical Advice for Listeners: 1. Shift the Spotlight Back to You 2. Release the Need for Justice Move to Peace 3. Allow Time 4. Redefine Relationships Post-Forgiveness 5. Empathise with the offender 6. Forgive Yourself, Too Thanks for listening, and if something resonates, share it with someone who needs it 🧡 📍 Pillars explored: Introspection & Inspiration and Wellbeing & Joy 📚 References cited in this episode: Worthington Jr, E. L. (2013). Forgiveness and reconciliation: Theory and application. Routledge. Worthington, E. L., & Scherer, M. (2004). Forgiveness is an emotion-focused coping strategy that can reduce health risks and promote health resilience: theory, review, and hypotheses. Psychology and Health, 19(3), 385–405. https://doi.org/10.1080/0887044042000196674 Woodyatt, L., & Wenzel, M. (2013). Self-Forgiveness and restoration of an offender following an interpersonal transgression. Journal of Social and Clinical Psychology, 32(2), 225–259. https://doi.org/10.1521/jscp.2013.32.2.225 🔔 Don’t forget to follow and review — it really helps us grow! 📲 Follow us for more:Instagram: @themoodboosterpodcastTikTok: @themoodboosterpodcastPatreon: @charlieandmarcusWebsite: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The home of wellbeing and joy. Welcome to Episode 24 Reflecting on: Resentment, where Dr Marcus and Charlie explore why resentment forms, how it affects our wellbeing, and practical ways to work through it. From the mental replay loops that keep us stuck to the ways resentment signals what matters most to us, this episode dives into how noticing, processing, and releasing resentment can free up energy for joy, connection, and self-care. We explore: • What resentment really is: anger, rumination, and moral protest 🧠• How lingering resentment affects mental and physical health 📚• Why it protects us from vulnerable feelings like shame, guilt, and sadness ✨• How to move forward without suppressing or ignoring your emotions 🌱 Practical Advice for Listeners: • Notice the replay loop: “Am I reliving this more than living today?”• Use resentment as data: identify the values or boundaries that have been compromised• Talk about it: communicate your feelings and boundaries• Write, don’t send: transform resentment into closure through journaling or unsent letters• Shift focus from them → to you: reinvest energy into joy, connection, and self-care Thanks for listening, and if something resonates, share it with someone who needs it 🧡 📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection, Wellbeing & Joy 📚 References cited in this episode: Ruiz, D. M., & Mills, J. (1997). The four agreements: A Practical Guide to Personal Freedom. Hay House, Inc. Williams, R., & Williams, V. P. (1994). Anger kills. Harper Collins. 🔔 Don't forget to like, comment, and subscribe for more episodes! 📲 Follow us for more: Instagram: @themoodboosterpodcastTikTok: @themoodboosterpodcastWebsite: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast ⭐ If you enjoyed the episode, please rate & review, it really helps!

The home of wellbeing and joy. Welcome to Episode 23 Reflecting on: Mentorship, where Dr Marcus and Charlie are joined by Dom Edwards, founder of The Arena, a mentoring charity he has been running for five years. Together, we explore how having the right mentor can shape your growth, wellbeing, and confidence, and why seeking guidance doesn’t mean weakness. From finding the right person to guide you, to building long-term relationships that support both your career and mental health, this episode dives into the real impact mentoring can have on our lives. We explore: Why mentoring matters for wellbeing and growth 🌱 How to find (and recognise) a good mentor 👀 Why asking for help is a strength, not a weakness 💪 How mentoring builds confidence, direction, and community 🤝 Practical Advice for Listeners: Asking for help isn't a weakness Where to look for a mentor It doesn't have to be so formal Having the confidence to ask Taking time to build trust 📍 Pillars explored: Community & Connection, Inspiration & Introspection, Wellbeing & Joy Thanks for listening, and if something resonates, share it with someone who needs it 🧡 📚 References cited in this episode: Bandura, A., & Walters, R. H. (1977). Social learning theory (Vol. 1, pp. 141-154). Englewood Cliffs, NJ: Prentice hall. Tajfel, H., Turner, J. C., Austin, W. G., & Worchel, S. (1979). An integrative theory of intergroup conflict. Organizational identity: A reader, 56-65. 🔔 Don't forget to like, comment, and subscribe for more episodes! 📲 Follow us for more: Instagram: @themoodboosterpodcastTikTok: @themoodboosterpodcastWebsite: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast ⭐ If you enjoyed the episode, please rate & review, it really helps!  

The home of wellbeing and joy. Welcome to Episode 22 Reflecting on: Tradition, where Dr Marcus and Charlie explore why humans hold on to rituals and how to keep the ones that serve you while letting go of the rest. From the comfort of family traditions to the weight of outdated customs, we dive into the psychology of why traditions matter, how they shape our identity, and when they can become harmful if left unchallenged. We explore: Why traditions give us identity & stability 🏡 How they help us cope with change and uncertainty 🌱 When they become toxic or exclusionary 🚫 Ways to adapt, create, and challenge traditions to better serve your life ✨ Practical Advice for Listeners: Keep the meaning, not always the method Balance old and new Use tradition as an anchor, not a cage Challenge harmful traditions Create micro-traditions for joy Thanks for listening, and if something resonates, share it with someone who needs it 🧡 📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection and Wellbeing & Joy 📚 References cited in this episode: Atchley, R. C. (1989). A continuity theory of normal aging. The Gerontologist, 29(2), 183–190. https://doi.org/10.1093/geront/29.2.183 Greenberg, J., Solomon, S., & Pyszczynski, T. (1997). Terror Management Theory of Self-Esteem and Cultural Worldviews: Empirical assessments and Conceptual Refinements. In Advances in experimental social psychology (pp. 61–139). https://doi.org/10.1016/s0065-2601(08)60016-7 Helliwell, J. F., & Putnam, R. D. (2004). The social context of well–being. Philosophical Transactions of the Royal Society B Biological Sciences, 359(1449), 1435–1446. https://doi.org/10.1098/rstb.2004.1522 Tajfel, H., Turner, J. C., Austin, W. G., & Worchel, S. (1979). An integrative theory of intergroup conflict. Organizational identity: A reader, 56-65. 🔔 Don't forget to like, comment, and subscribe for more episodes! 📲 Follow us for more: Instagram: @themoodboosterpodcastTikTok: @themoodboosterpodcastWebsite: www.themoodbooster.co.uk 🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast ⭐ If you enjoyed the episode, please rate & review, it really helps!