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:

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

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📲 Follow us for more:

🎥 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:

Practical Advice for Listeners:

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:

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!

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🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

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:

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:

• 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!

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🎥 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:

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:

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:

🎥 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 🧠

Practical Advice for Listeners:

• Notice the replay loop: “Am I reliving this more than living today?”

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:

Williams, R., & Williams, V. P. (1994). Anger kills. Harper Collins.

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📲 Follow us for more:

Instagram: @themoodboosterpodcast

🎥 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:

Practical Advice for Listeners:

📍 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:

🔔 Don't forget to like, comment, and subscribe for more episodes!

📲 Follow us for more:

Instagram: @themoodboosterpodcast

🎥 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:

Practical Advice for Listeners:

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:

🔔 Don't forget to like, comment, and subscribe for more episodes!

📲 Follow us for more:

Instagram: @themoodboosterpodcast

🎥 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.

Ep 21: The Truth About Gossip - Connection or Chaos?

We all gossip. But what if it’s not always bad?

In this episode of The Mood Booster Podcast, Dr Marcus and Charlie unpack the psychology, science, and social dynamics of gossip - and how it shapes our relationships more than we think.

🧠 Why your brain loves gossip

Backed by research and packed with real talk, this episode helps you rethink what you say about others and what it says about you.

🎧 Listen now to feel clearer, more connected, and a little more in control.

📚 References cited in this episode:

Robbins, M. L., & Karan, A. (2019). Who gossips and how in everyday life? Social Psychological and Personality Science, 11(2), 185–195. https://doi.org/10.1177/1948550619837000

Feinberg, M., Willer, R., & Schultz, M. (2014). Gossip and ostracism promote cooperation in groups. Psychological Science, 25(3), 656–664. https://doi.org/10.1177/0956797613510184

🔔 Don't forget to like, comment, and subscribe for more episodes!

📲 Follow us for more:

Instagram: @themoodboosterpodcast

🎥 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 20 Reflecting on: Managing Expectations Part 2, where Dr Marcus and Charlie explore the emotional highs, lows, and flatlines that follow the big moments we build up in our heads.

Ever looked forward to something for weeks, a birthday, a trip, a major milestone, only to feel a bit… underwhelmed once it actually happens?

In this episode, we dig into the psychology behind that “is this it?” feeling. We explore what happens when anticipation doesn’t match reality, why we often overestimate how good (or bad) we’ll feel, and how to move through emotional letdowns with more self-compassion.

🎢 We unpack:

– The power of anticipation and why it can be more enjoyable than the event itself

– Affective forecasting; the science of why we’re bad at predicting our future feelings

– The truth about hedonic adaptation, and why joy doesn’t stick

– The role of social media in making us feel our lives should look and feel more exciting

– Tools for reframing unmet expectations and finding meaning in the moment

Thanks for listening, and if something resonates, share it with someone who needs it 🧡

📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, and Wellbeing & Joy

📚 References cited in this episode:

🔔 Don't forget to like, comment, and subscribe for more episodes!

📲 Follow us for more:

Instagram: @themoodboosterpodcast

🎥 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.

We break down the psychology behind managing expectations, why they matter, how they can help us avoid burnout and frustration, and how to set them clearly and kindly with others (and yourself).

From expectation MOTs to setting boundaries with your boss, this one’s full of practical advice, relatable stories, and a few gentle nudges toward peace of mind.

💡 Expect evidence-backed strategies, personal reflections, and real-world tools to help you set clear, compassionate expectations that protect your energy.

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 (Full house!)

📚 References cited in this episode:

Eisenberger, R., Huntington, R., Hutchison, S., & Sowa, D. (1986). Perceived organizational support. Journal of Applied Psychology, 71(3), 500–507. @themoodboosterpodcast

🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

⭐ If you enjoyed the episode, please rate & review, it really helps!