The Mood Booster Podcast

Charlie and Marcus
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The Home of Wellbeing and Joy. Dr Marcus Bull and Charlie Allnutt are two friends who come together to discuss wellbeing, introspection and their journey to becoming better people. The podcast blends personal reflection with evidence-based advice, offering listeners practical tools to improve their wellbeing and boost their mood. In each episode, Charlie and Marcus explore building a likeminded community, working through difficult emotions and finding joy in everyday life. They lean on scientific research to guide these conversations and ensure their evolution aligns with the best evidence available to them. With guiding pillars; Introspection and Inspiration, Community and Connection, Presence and Gratitude, and Wellbeing and Joy, Charlie and Marcus invite you to learn, reflect, and grow alongside them, one conversation at a time.

  1. 1D AGO

    51. Friday Focus: How To Overcome Your Fears

    The Home of Wellbeing and Joy Welcome to Episode 51 of The Mood Booster Podcast, Friday Focus. In this episode, we break down how to overcome fear using evidence based psychology, behavioural science, and practical tools you can use immediately. If you have ever wondered why fear feels so powerful, why anxiety sticks around, or why avoidance makes things worse, this episode explains the four psychological mechanisms that keep fear alive, and how to overcome them. Building on Monday’s reflections about free diving, public speaking, and performance nerves, this episode turns lived experience into science backed advice. We explore fear psychology, exposure theory, self efficacy, cognitive reappraisal, and acceptance based models to show what actually shrinks fear over time. Fear is not just about danger. It is maintained by: • Avoidance behaviours • Low perceived capability • Threat interpretation • Overcontrol of internal experience This episode explains how fear grows through negative reinforcement, how self efficacy changes anxiety, how reappraising arousal improves performance, and why trying to suppress fear often makes it stronger. If you struggle with fear of failure, public speaking anxiety, interview nerves, relationship anxiety, or performance pressure, this episode gives you the psychological tools to respond differently. 🎧 In this episode, we explore • Why avoidance strengthens fear long term • Behavioural learning theory and exposure science • Albert Bandura’s self efficacy theory • How belief in your ability to cope reduces anxiety • Challenge versus threat states in performance research • Cognitive reappraisal and emotion regulation • Ironic process theory and why suppression backfires • Acceptance based models from Steven C. Hayes • Why mastering fear is about competence, not elimination 🛠 Practical Tools To Reduce Fear • Stay slightly longer than you want to • Build small mastery wins • Reframe nerves as activation or readiness • Focus on coping rather than eliminating fear Fear does not disappear because you want it to. It decreases when your brain learns you can handle it. This is not about becoming fearless. It is about becoming capable with fear. 📍 Pillars Explored Introspection and Inspiration, Wellbeing and Joy, Community and Connection 🔔 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

    20 min

  2. 5D AGO

    50. Reflecting on: Mastering Our Fears

    How to overcome fear | Mastering fear and anxiety | Reflecting on fear and courage | The Mood Booster Podcast The Home of Wellbeing and Joy Welcome to Episode 50 of The Mood Booster Podcast. In this episode, we reflect on fear, anxiety, bravery, and what it really means to master fear rather than avoid it. If you’ve ever wondered how to overcome fear, why fear feels so intense, or how anxiety can actually improve performance, this conversation is for you. Fear is not weakness. Fear is biology. Fear is philosophy. Fear is growth. Charlie shares his early experiences with fear of public speaking and performance anxiety in drama. Dr Marcus reflects on confronting fear through freediving, enclosed spaces, and heights, and what it taught him about working with fear instead of fighting it. We explore where fear comes from: • Is fear evolutionary or learned? • What role does the amygdala play in generating fear? • Why does our body feel out of control when we’re anxious? • Can fear actually enhance performance rather than sabotage it? We also unpack the philosophy of fear. Drawing on Aristotle, we explore the idea that bravery is not the absence of fear but the ability to act well despite it. Courage sits between recklessness and avoidance. This is a reflective, honest conversation about anxiety, fear of failure, fear of judgement, performance nerves, and how mastering fear can lead to growth. 🎧 In this episode, we reflect on • What fear actually is from a psychological perspective • The neurobiology of fear and the role of the amygdala • Fear of public speaking and performance anxiety • Exposure to fear through freediving and heights • Physical symptoms of anxiety and what they mean • Fear versus bravery in philosophy • Why avoiding fear keeps it stronger • How mastering fear builds courage This episode is about reframing fear as a signal, not a stop sign. Fear does not mean you are incapable. It often means you are expanding. 📍 Pillars Explored Introspection and Inspiration, Wellbeing and Joy, Community and Connection 🔔 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

    48 min

  3. FEB 13

    49. Friday Focus: Why building an authentic social network matters

    The Home of Wellbeing and Joy  In this Friday Focus episode, we take Monday’s reflections on networking and turn them into clear psychological understanding, research grounded insight, and practical tools for building an authentic social network that supports wellbeing and growth.  We begin by clarifying what authentic networking really is. Rather than being strategic, transactional, or pitch led, authentic networking is value aligned, curiosity driven, long term, and human. It prioritises connection over extraction and relationships over immediate return.  Drawing on Self Determination Theory, we explore why authentic networking feels better and works better. Humans thrive when their needs for autonomy, competence, and connection are met. Authentic networking supports all three, while transactional networking often undermines them by encouraging performance, self-monitoring, and pressure.  We then ground this in research. We discuss evidence showing that networking is associated with higher salary growth and career satisfaction over time, but also research demonstrating that the quality, authenticity, and supportiveness of social networks are strongly linked to life satisfaction and happiness.   This episode is about understanding why how you network matters just as much as who you network with, and why approaching relationships with honesty and curiosity is not only more ethical, but more effective.  🛠 Practical Advice for Listeners  Show interest in values rather than labels Follow curiosity instead of usefulness Think long term rather than immediate return Be honest about who you are and who you are not Give without keeping score  This episode is about shifting networking from something draining and performative into something grounded, meaningful, and genuinely joyful.  📍 Pillars Explored  Community and Connection, Introspection and Inspiration, Wellbeing and Joy, Presence and Gratitude  📚 References Cited in This Episode  Huang, K., Yeomans, M., Brooks, A. W., Minson, J., & Gino, F. (2017). It doesn’t hurt to ask: Question-asking increases liking. Journal of Personality and Social Psychology, 113(3), 430–452. https://doi.org/10.1037/pspi0000097   Huang, X., Western, M., Bian, Y., Li, Y., Côté, R., & Huang, Y. (2018). Social Networks and Subjective Wellbeing in Australia: New Evidence from a National Survey. Sociology, 53(2), 401–421. https://doi.org/10.1177/0038038518760211   Park, Y., Bailey, E. R., & Kuwabara, K. (2024). Why does it feel so fake? Overcoming authenticity challenges in professional networking. Social and Personality Psychology Compass, 18(12). https://doi.org/10.1111/spc3.70027   Rossignac-Milon, M., Pillemer, J., Bailey, E. R., Horton, C. B., Jr, & Iyengar, S. S. (2024). Just be real with me: Perceived partner authenticity promotes relationship initiation via shared reality. Organizational Behavior and Human Decision Processes, 180, 104306. https://doi.org/10.1016/j.obhdp.2023.104306   Ryan, R. M., & Deci, E. L. (2017). Self-Determination Theory: Basic Psychological Needs in Motivation, Development, and Wellness. Guilford Publications.   Wolff, H., & Moser, K. (2009). Effects of networking on career success: A longitudinal study. Journal of Applied Psychology, 94(1), 196–206. https://doi.org/10.1037/a0013350  🔔 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

    23 min

  4. FEB 9

    48. Reflecting on: The Power of Networking

    The Home of Wellbeing and Joy  Welcome to Episode 48 of The Mood Booster Podcast. In this episode, we slow things down and reflect openly on our lived experiences of networking, connection, and the relationships that have shaped our personal and professional lives.  We talk honestly about our own networks, times when they felt strong, times when they felt thin or transactional, and how our relationship with networking has changed over time. We reflect on whether networking is something you consciously build or something that grows naturally through curiosity, listening, and shared values.  Charlie reflects on moments where networking felt uncomfortable or performative, and how shifting towards genuine interest and long-term connection changed the way he approached people. Dr Marcus reflects on how many of his most meaningful opportunities did not come from strategic networking, but from listening well, showing up consistently, and allowing relationships to develop without pressure.  Together, we explore what makes networking feel authentic. We talk about the difference between transactional and relational approaches, why listening often matters more than speaking, and how curiosity, presence, and shared humanity tend to build stronger connections than pitching or self-branding.  This episode is a reflective, grounding conversation for anyone who feels awkward about networking, worries they are doing it wrong, or wants to build relationships that feel meaningful rather than exhausting.  🎧 In this episode, we reflect on  Our own experiences of building and maintaining networks When networking feels genuine versus performative Listening as a foundation for authentic connection Why curiosity matters more than usefulness Transactional networking versus relational networking How shared values strengthen long term connections Letting go of pressure and trusting relationships to unfold  This episode is about reframing networking as connection, not performance. About people, not outcomes. And about recognising that the most powerful networks are often built quietly, over time, through being human first.  📍 Pillars Explored  Community and Connection, Introspection and Reflection, Wellbeing and Joy, Presence and Gratitude  🔔 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

    51 min

  5. FEB 6

    47. Friday Focus: Taking Back Power From Imposter Syndrome

    The Home of Wellbeing and Joy  Welcome to Episode 47 of The Mood Booster Podcast. In this episode, we take Monday’s reflections on imposter syndrome and turn them into clear psychological understanding, research grounded insight, and practical tools you can use.  We begin by breaking down what imposter syndrome actually is. It is not a clinical diagnosis, but a common psychological experience first described by Clance and Imes, where capable people struggle to internalise success and fear being exposed as a fraud. We explore why this experience is especially common during career transitions, academic progression, and periods of increased visibility or evaluation.  Drawing on psychological theory and large scale research, we discuss why imposter syndrome is more closely linked to perfectionism, fear of evaluation, social comparison, high personal standards, and belonging uncertainty than simple lack of confidence.  We also explore why imposter syndrome shows up more often in high performing individuals, how attribution styles differ across genders, and why social conditioning plays a role in how success and failure are interpreted.  This episode is about understanding imposter syndrome so that it stops controlling your decisions and your confidence.  🛠 Practical Advice for Listeners  Name imposter thoughts instead of personalising them  Track evidence of competence rather than feelings alone  Normalise imposter syndrome through open conversation  Focus on action rather than waiting for confidence  This episode is about taking back power from imposter syndrome and allowing yourself to keep showing up, even when doubt is present.  📍 Pillars Explored  Introspection and Inspiration, Wellbeing and Joy  📚 References Cited in This Episode  Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K. O., & Hagg, H. K. (2019). Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. Journal of General Internal Medicine, 35(4), 1252–1275. https://doi.org/10.1007/s11606-019-05364-1   Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy, 15(3), 241–247. https://doi.org/10.1037/h0086006   Feingold, A. (1994). Gender differences in personality: A meta-analysis. Psychological Bulletin, 116(3), 429–456. https://doi.org/10.1037/0033-2909.116.3.429   Price, P. C., Holcomb, B., & Payne, M. B. (2024). Gender differences in impostor phenomenon: A meta-analytic review. Current Research in Behavioral Sciences, 7, 100155. https://doi.org/10.1016/j.crbeha.2024.100155  🔔 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

    22 min

  6. FEB 2

    46. Reflecting on: Imposter Syndrome

    46: Reflecting on Imposter Syndrome  The Home of Wellbeing and Joy  Welcome to Episode 46 of The Mood Booster Podcast. In this episode, we slow things down and reflect openly on our lived experiences of imposter syndrome and what it feels like to doubt yourself even when you are capable, qualified, and showing up.  Charlie reflects on feeling imposter syndrome very recently while leading our live workshop, questioning whether he was qualified enough to be in the room and worrying about being exposed as not knowing enough. Dr Marcus shares how imposter syndrome followed him throughout his MSc and PhD, appearing even in environments where he objectively belonged and had earned his place.  Together, we explore where imposter syndrome might come from, including low self worth, perfectionism, comparison, and the pressure to live up to internal and external expectations. We talk about why it often appears during moments of growth and visibility, rather than failure, and how it can quietly shape the way we speak to ourselves.  This episode also includes a reflective exercise where we ask what might change if we spoke to ourselves the way we would speak to a close friend who was doubting their worth.  This is an honest, validating, and human conversation for anyone who feels like they do not quite belong, even when they do.  🎧 In this episode, we reflect on  Experiencing imposter syndrome during moments of growth  Feeling undeserving of success or opportunity  Low self worth, perfectionism, and comparison  Imposter syndrome in academic and professional spaces  The gap between competence and confidence  How self talk shapes our sense of belonging  This episode is about normalising doubt, reducing self criticism, and recognising that feeling like an imposter does not mean you are one.  📍 Pillars Explored  Introspection and Inspiration, Presence and Gratitude, Wellbeing and Joy  🔔 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

    51 min

  7. JAN 26

    45. Surviving or Thriving: Reflecting on Studenthood

    The Home of Wellbeing and Joy  Welcome to Episode 45 of The Mood Booster Podcast. In this episode, we explore the emotional reality of student hood in 2025. Recorded with Josh Robinson, founder of the London Student Network, at King’s College London’s Entrepreneur Institute, this conversation focuses on identity, belonging, pressure, and wellbeing during one of the most intense life transitions.  Studentship is often framed around grades and productivity, but for many it is a period of identity formation, uncertainty, loneliness, and comparison. Drawing on UK research showing rising levels of stress and loneliness among students, particularly in London, we unpack why so many students feel they should be thriving while quietly struggling.  Using psychology and lived experience, we explore emerging adulthood, social identity, and the pressure to have life figured out too early. We discuss loneliness in dense cities, the impact of constant change on belonging, and the pressures created by academic expectations, career anxiety, cost of living stress, and comparison culture.  This is a grounding and validating episode for anyone navigating university feeling unsure, overwhelmed, or stuck between surviving and thriving.  🎧 In this episode, we reflect on  Student hood as a period of identity transition Emerging adulthood and why uncertainty is normal Social identity, comparison, and belonging Loneliness in London and the density paradox The impact of transience on friendships Academic pressure, perfectionism, and fear of failure Career anxiety and cost of living stress Finding balance between control and flexibility Small, repeat connections that protect wellbeing  🛠 Practical Advice for Listeners  Build micro communities through small repeat interactions Lower the pressure to define yourself too quickly Use grounding practices during periods of overwhelm Reframe identity as flexible and evolving Seek belonging through consistency rather than intensity Borrow support rather than pushing through alone  This episode is about normalising uncertainty, reducing self blame, and reminding students that thriving does not mean having everything figured out. Sometimes it means staying connected, staying curious, and staying kind to yourself.  📍 Pillars Explored  Community and Connection, Introspection and Inspiration, Wellbeing and Joy  📚 References Cited in This Episode  None LOL!  🔔 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

    1h 17m

  8. JAN 19

    44. Chasing Unrealistic Body Ideals: Reflecting on Why We Diet

    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.  🔔 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

    1h 10m
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About

The Home of Wellbeing and Joy. Dr Marcus Bull and Charlie Allnutt are two friends who come together to discuss wellbeing, introspection and their journey to becoming better people. The podcast blends personal reflection with evidence-based advice, offering listeners practical tools to improve their wellbeing and boost their mood. In each episode, Charlie and Marcus explore building a likeminded community, working through difficult emotions and finding joy in everyday life. They lean on scientific research to guide these conversations and ensure their evolution aligns with the best evidence available to them. With guiding pillars; Introspection and Inspiration, Community and Connection, Presence and Gratitude, and Wellbeing and Joy, Charlie and Marcus invite you to learn, reflect, and grow alongside them, one conversation at a time.

Information

  • Creator
    Charlie and Marcus
  • Years Active
    2025 - 2026
  • Episodes
    51
  • Rating
    Clean
  • Copyright
    © Copyright 2025 All rights reserved.
  • Show Website
    The Mood Booster Podcast