The Mood Booster Podcast

The Home of Wellbeing and Joy 
Welcome to Episode 44 of The Mood Booster Podcast. This episode follows directly from our very first live workshop, Joyful Fuelling for Your New Years Fitness Goals, where we sat in a room with James from BrashNutrition and unpacked the realities of diet culture, misinformation, and the pressure to change our bodies in the name of health. 
In this conversation, we reflect more deeply on one central question: why do we diet in the first place. Is it really about health, or is it about chasing unrealistic body ideals shaped by culture, stigma, and misinformation? 
We explore how diet culture has evolved across history, how thinness became moralised and medicalised, and why body image is so often the hidden driver behind food choices. Drawing on psychology, nutrition science, and lived experience, Dr Marcus breaks down why most diets fail, not because people lack willpower, but because restriction, hyper fixation, and fear-based motivation actively work against us. 
We talk openly about our own early relationships with food, fitness, and online health content, and how misinformation thrives by exploiting insecurity and urgency. We also unpack the psychological mechanisms behind dieting behaviour, including decision fatigue, cognitive restraint, and why the more we focus on food rules, the worse our relationship with food often becomes. 
This is an honest, compassionate, and grounding episode for anyone who feels stuck in cycles of restriction, confusion, or body dissatisfaction. It is not about telling you what to eat, but about helping you understand why diet culture keeps pulling you back in, and how decentring diet can be a powerful step toward both wellbeing and performance. 
🎧 In this episode, we reflect on 
Why body image is often the true driver behind dieting 
How diet culture shapes what we believe health should look like 
The historical and social roots of weight stigma 
Why thinness does not equal health or fitness 
How misinformation spreads through fear and reductionist thinking 
Why most diets fail from a psychological perspective 
The difference between a diet and your diet 
Decision fatigue, hyper fixation, and restrictive cycles 
What it means to decentre food and body control 
Why fuelling should be context specific, not aesthetic driven 
🛠 Practical Advice for Listeners 
Question whether your goal is about health or appearance 
Notice fear-based messaging in nutrition content 
Shift focus from restriction to addition 
Reduce food rules and moral language around eating 
Fuel training for function, not punishment 
Remember that confusion is not failure, it is a product of the environment 
This episode is about reclaiming autonomy, reducing shame, and understanding that wanting to feel fit or well does not require hating your body or micromanaging food. It is about creating space for balance, joy, and sustainability. 
📍 Pillars Explored: Introspection and Inspiration, Presence and Gratitude, Wellbeing and Joy 
📚 References Cited in This Episode 
Wegner, D. M. (1994). Ironic processes of mental control. Psychological Review, 101( (1), 34–5Control-65.  
Mooney, J., Burling, T. A., Hartman, W. M., & Brenner-Liss, D. (1992). The abstinence violation effect and very low calorie diet success. Addictive Behaviors, 17(4), 319–324. https://doi.org/10.1016/0306-4603(92)90038-w 
Weeldreyer, N. R., De Guzman, J. C., Paterson, C., Allen, J. D., Gaesser, G. A., & Angadi, S. S. (2024). Cardiorespiratory fitness, body mass index and mortality: a systematic review and meta-analysis. British Journal of Sports Medicine, 59(5), 339–346. https://doi.org/10.1136/bjsports-2024-108748 
Polivy, J. (1996). Psychological consequences of food restriction. Journal of the American Dietetic Association, 96(6), 589–592. https://doi.org/10.1016/s0002-8223(96)00161-7 
Forbes, G. B., Collinsworth, L. L., Jobe, R. L., Braun, K. D., & Wise, L. M. (2007). Sexism, Hostility toward Women, and Endorsement of Beauty Ideals and Practices: Are Beauty Ideals Associated with Oppressive Beliefs? Sex Roles, 56(5–6), 265–273. https://doi.org/10.1007/s11199-006-9161-5 
⁠Strings, S. (2019). Fearing the black body: The Racial Origins of Fat Phobia. NYU Press. 
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The Home of Wellbeing and Joy 
Welcome to Episode 43 of The Mood Booster Podcast. In this episode, we slow things down and explore one of the most fundamental human questions there is: purpose. What gives life meaning, especially during times of suffering, uncertainty, or emotional pain? 
We centre this conversation around the work of Viktor Frankl, psychiatrist, Holocaust survivor, and founder of logotherapy. Frankl believed that the primary human drive is not happiness or pleasure, but meaning. When we have a why to live for, he argued, we can endure almost any how. 
We unpack Frankl’s core ideas about purpose, including why meaning does not remove pain but makes pain more tolerable, and why purpose is often found through responsibility rather than passion. We explore his reframing of the purpose question, shifting from what do I want from life to what does life expect from me. 
From there, we discuss Frankl’s three pathways to meaning through creation, experience, and attitude, and why even when control is stripped away, our capacity to choose our response remains. We also talk about why the modern pressure to find your passion can leave people feeling broken, and why purpose often emerges after commitment, not before it. 
Alongside theory, we bring in empirical research showing how a strong sense of purpose is associated with lower depression, lower anxiety, and reduced risk of all cause mortality over time. This episode is reflective, grounding, and designed for anyone feeling lost, flat, or pressured to have life figured out. 
🎧 In this episode, we reflect on 
Why purpose is psychologically protective 
Viktor Frankl and the foundations of logotherapy 
Meaning as a why rather than a feeling 
Responsibility versus passion in finding purpose 
The three routes to meaning through creation, experience, and attitude 
A powerful therapeutic story about grief and meaning 
Why suffering becomes more bearable when it has context 
What research shows about purpose, depression, anxiety, and longevity 
🛠 Practical Advice for Listeners 
Stop asking what is my purpose and ask who needs me right now 
Use the three sources of meaning check when life feels flat 
Borrow purpose during difficult seasons rather than searching for a lifelong mission 
Separate purpose from pressure and productivity 
Remember that small responsibilities done with care still count 
This episode is about reframing purpose as something lived rather than found. Something chosen day by day, rooted in responsibility, connection, and meaning. 
📍 Pillars Explored: Introspection and Inspiration, Presence and Gratitude, Wellbeing and Joy 
📚 References Cited in This Episode 
Alimujiang, A., Wiensch, A., Boss, J., Fleischer, N. L., Mondul, A. M., McLean, K., Mukherjee, B., & Pearce, C. L. (2019). Association between life purpose and mortality among US adults older than 50 years. JAMA Network Open, 2(5), e194270. https://doi.org/10.1001/jamanetworkopen.2019.4270  
Boreham, I. D., & Schutte, N. S. (2023). The relationship between purpose in life and depression and anxiety: A meta‐analysis. Journal of Clinical Psychology, 79(12), 2736–2767. https://doi.org/10.1002/jclp.23576  
Frankl, V. E. (2004). Man’s search for meaning: The Classic Tribute to Hope from the Holocaust. Random House. 
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The Home of Wellbeing and Joy
Welcome to Episode 42 of The Mood Booster Podcast. In this episode, we welcome the New Year by slowing things down, grounding ourselves in perspective, and rethinking what it really means to set goals that last.
We begin by sharing good news from across the world in 2025, from major climate wins and conservation breakthroughs to medical advances, human rights progress, and global health successes. Before diving into goals and resolutions, we remind ourselves that progress is happening, even when the world can feel overwhelming.
From there, we unpack the psychology of New Year’s resolutions and why so many people feel deflated, guilty, or burnt out by mid-January. We explore why rigid, all-or-nothing goals so often fail, and how kindness, flexibility, and realistic expectations create far better foundations for long-term change.
Using psychological research and real-world examples, we talk through how to set goals that actually stick. We discuss SMART goals, the power of approach-oriented goals, and why focusing on micro wins, adding joy, and working with who you already are leads to more sustainable growth.
We also reflect honestly on our own intentions for the year ahead, not as a complete overhaul, but as a continuation of growth, curiosity, and self-compassion. This episode is about starting the year gently, with perspective, humility, and hope.
🎧 In this episode, we reflect on
Positive global news from 2025 and why it matters
Why New Year’s resolutions often fail
The psychology behind goal-setting and motivation
Approach-oriented vs avoidance-oriented goals
How SMART goals improve follow-through
Why micro wins beat massive overhauls
Adding joy rather than taking things away
How to be kinder to yourself in January
Our own goals and intentions for the year ahead
Why the New Year is just a day, not a deadline
🛠 Practical Advice for Listeners
Focus on adding small positive actions rather than removing everything at once
Set SMART, flexible goals instead of vague or extreme resolutions
Aim for progress, not perfection
Use micro-wins to build momentum and confidence
Be kind to yourself when motivation dips
Remember that change can start any day, not just January 1st
This episode is about starting the year grounded, not pressured. Curious, not critical. And committed to becoming a little bit better, not completely different.
📍 Pillars Explored:Introspection and Inspiration, Presence and Gratitude, Wellbeing and Joy
📚 References Cited in This Episode
Mousley, A., Bethlehem, R. a. I., Yeh, F., Astle, D. E., Mousley, A., Bethlehem, R. a. I., Yeh, F., & Astle, D. E. (2025). Topological turning points across the human lifespan. Nature Communications, 16(1), 10055. https://doi.org/10.1038/s41467-025-65974-8
Norcross, J. C., & Vangarelli, D. J. (1988). The resolution solution: Longitudinal examination of New Year’s change attempts. Journal of Substance Abuse, 1(2), 127–134. https://doi.org/10.1016/s0899-3289(88)80016-6
Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS ONE, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097
Haines, G. (2025, December 22). What went right in 2025: the top 25 good news stories of the year. Positive News. https://www.positive.news/society/what-went-right-in-2025-the-good-news-that-mattered/
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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!
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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.
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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 
 
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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
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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
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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.
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🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast