The home of wellbeing and joy.

This one’s for the dog lovers, the cat cuddlers, and everyone who’s ever felt emotionally supported by a pet. In this episode, Dr Marcus and Charlie dig into the science behind our love for animals, why they’re such powerful mood boosters, and how we can cope with the pain of pet loss when the time comes.

From oxytocin boosts to complicated grief, we explore how pets affect our minds and bodies, and why the connection runs so deep.

We also reflect on our own stories and talk about:

The health and psychological benefits of owning a pet

How to honour the loss of a pet and navigate grief

Whether pets make us more compassionate humans

Tips for people considering getting a pet for wellbeing reasons

🧠 Advice covered in this episode:

Use ritual in grief – Memorialising a pet helps process the loss

Don’t minimise the pain – Validate that this grief is real

Reflect on shared meaning – What did this pet teach you?

Use continued bonds – It’s okay to talk to or about them after they’re gone

Consider non-ownership alternatives – Volunteering, dog-walking, fostering

📍 Pillars explored: Introspection & Inspiration, Community & Connection, Presence & Gratitude, and Wellbeing & Joy (Full house!)

📚 References cited in this episode:

- Adrian, J. a. L., & Stitt, A. (2017). Pet loss, complicated grief, and Post-Traumatic stress disorder in Hawaii. Anthrozoös, 30(1), 123–133. https://doi.org/10.1080/08927936.2017.1270598

- Ainsworth, M. D. S., Blehar, M. C., Waters, E., & Wall, S. (1978). Patterns of attachment: A psychological study of the strange situation. Lawrence Erlbaum. 

- Beetz, A., Uvnäs-Moberg, K., Julius, H., & Kotrschal, K. (2012). Psychosocial and Psychophysiological effects of Human-Animal Interactions: The possible role of Oxytocin. Frontiers in Psychology, 3. https://doi.org/10.3389/fpsyg.2012.00234

- Hawkins, R. D., Ellis, A., & Robinson, C. (2024). Exploring the connection between pet attachment and owner mental health: the roles of Owner-Pet compatibility, perceived pet welfare, and behavioral issues. medRxiv (Cold Spring Harbor Laboratory). https://doi.org/10.1101/2024.11.20.24317636

- Loftus, E. F., & Pickrell, J. E. (1995). The formation of false memories. Psychiatric Annals, 25(12), 720-725. psycnet.apa.org 

- Wilson, E. O. (1984). Biophilia. Harvard University Press

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The Home of Wellbeing and Joy.

This week, Dr Marcus Bull and Charlie Allnutt are sitting with regret. Whether it’s a choice you didn’t make, something you said (or didn’t say), or a quiet “what if” that lingers, we all experience regret in different ways.

In this episode, we explore where regret comes from, using Self-Discrepancy Theory to understand why certain moments stay with us more than others. We also chat through research into the most common regrets people have, and whether it’s better to feel regret, remorse, or let it go entirely.

As always, we reflect honestly on our own experiences and offer evidence-backed advice to help you sit with regret in a softer, more compassionate way.

Expect:

Honest reflection and open conversation

Tangible advice for reframing regret

Gentle reminders for self compassion

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

📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude

📚 References cited in this episode:

Higgins, E. T. (1987). Self-discrepancy: A theory relating self and affect. Psychological Review, 94(3), 319–340. https://doi.org/10.1037/0033-295x.94.3.319

Roese, N. J., & Summerville, A. (2005). What We Regret Most. . . and Why. Personality and Social Psychology Bulletin, 31(9), 1273–1285. https://doi.org/10.1177/0146167205274693

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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.

The Home of Wellbeing & Joy.

This week, Dr Marcus Bull and Charlie Allnutt explore the wobbles, wrong turns and frustrating moments that happen when things just don’t go to plan. Whether that’s a weekend trip getting rained off, a tech fail, or those irritating curveballs that throw you off your rhythm.

We reflect on our own recent experience of a not-so-smooth shoot weekend in the Lake District, and talk through the science and psychology behind why small disruptions feel so disproportionately stressful.

Drawing on research by Lazarus & Folkman (1984), we break down how we appraise stress and why our reactions have less to do with the event itself, and more to do with how we perceive and interpret it.

You’ll also learn:

🧠 How uncertainty impacts the brain

💭 How to reframe stressful situations as growth moments

🧘 How to build psychological flexibility

🔁 What to do when your routine is thrown off

💗 How self-compassion can reduce spirals

✅ Why simple "If–Then" plans give you power back

This episode offers practical tools rooted in CBT, ACT and wellbeing science to help you boost resilience, stay present, and find joy even when your day gets derailed.

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

Whether you're having one of those mornings, or just trying to build more bounce-back into your week, this one’s for you. Let’s turn life’s left turns into tools for growth.

📚 References cited in this episode:

Grupe, D. W., & Nitschke, J. B. (2013). Uncertainty and anticipation in anxiety: an integrated neurobiological and psychological perspective. Nature Reviews. Neuroscience, 14(7), 488–501. https://doi.org/10.1038/nrn3524

Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2005). Acceptance and Commitment Therapy: Model, processes and outcomes. Behaviour Research and Therapy, 44(1), 1–25. https://doi.org/10.1016/j.brat.2005.06.006

Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer.

Neff, K. D. (2003). The development and validation of a scale to measure Self-Compassion. Self and Identity, 2(3), 223–250. https://doi.org/10.1080/15298860309027

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In this episode, we dive headfirst into the chaos of modern news. From Trump and the threat of WW3 to compassion fatigue and activist burnout, we explore how 24/7 news cycles are affecting our minds, our moods, and our motivation to help.

📱 We unpack how being constantly plugged in can impact wellbeing, from heightened stress and anxiety (Johnston & Davey, 1997) to emotional overload from trying to do too much (McLaughlin, Gotlieb & Mills, 2022).

💥 But it’s not all doom and gloom. We celebrate activism and purpose as powerful forces for good (Kim, Herrmann & Nah, 2019), and also talk about how to avoid the trap of doing so much that you burn out.

We chat about:

The weight of bad news

The psychology of overexposure

Activism as a double-edged sword

How to hold onto hope 🌱

Tips for taking healthy breaks, finding good news, and talking it out

You are allowed to care and protect your energy.

📚 References cited in this episode:

Johnston, W. M., & Davey, G. C. L. (1997). The psychological impact of negative TV news bulletins: The catastrophizing of personal worries. British Journal of Psychology, 88(1), 85–91. https://doi.org/10.1111/j.2044-8295.1997.tb02622.x

McLaughlin, B., Gotlieb, M. R., & Mills, D. J. (2022). Caught in a dangerous world: problematic news consumption and its relationship to mental and physical Ill-Being. Health Communication, 38(12), 2687–2697. https://doi.org/10.1080/10410236.2022.2106086

Kim, D. H., Von Herrmann, J., & Nah, S. (2023). News portals as a gateway to civic engagement: the case of South Korea. Media International Australia, 191(1), 147–162. https://doi.org/10.1177/1329878x231206643

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This week, Charlie and Marcus sit down to reflect on their personal journeys with movement. From Marcus faking sick notes to get out of PE, to now being 1,600+ days into a daily running streak. From Charlie working out just to get abs, to now finding joy and confidence in movement through community.

We also talk about the psychological benefits of exercise, from movement snacks to Self-Determination Theory, and why making movement accessible is the most important thing. This isn’t a podcast by two fit guys saying “just go for a run.” It’s a real conversation about the ups, downs and growth that movement can bring.

Expect personal stories, laughter, evidence, and a reminder that movement can look different for everyone.

📚 References cited in this episode:

- Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of physical activity on mental health and well-being: A review. Cureus, 15(1). https://assets.cureus.com/uploads/review_article/pdf/121652/20240724-319105-j7fpue.pdf

- Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., del Pozo Cruz, B., Van Den Hoek, D., ... & Lonsdale, C. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. bmj, 384. https://pmc.ncbi.nlm.nih.gov/articles/PMC10870815/

- Deci, E. L., & Ryan, R. M. (2000). The “What” and “Why” of goal pursuits: human needs and the Self-Determination of behavior. Psychological Inquiry, 11(4), 227–268. https://doi.org/10.1207/s15327965pli1104_01

- Segar, M. L., Eccles, J. S., & Richardson, C. R. (2011). Rebranding exercise: closing the gap between values and behavior. International Journal of Behavioral Nutrition and Physical Activity, 8(1), 94. https://doi.org/10.1186/1479-5868-8-94

- Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., Paulus, M., Krumholz, H. M., Krystal, J. H., & Chekroud, A. M. (2018). Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry, 5(9), 739–746. https://doi.org/10.1016/s2215-0366(18)30227

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Following on from Ep. 11 where Marcus opened up about self-criticism, this episode is all about balance. We're diving deep into positive self talk, what it is, why it matters, and how it can literally rewire your brain.

We explore:

Why we’re hardwired to focus on the negative

The neuroscience behind self talk and emotional regulation

How CBT (Cognitive Behavioural Theory) and distanced self talk can help reframe our internal dialogue

Real experiences of building a healthier, more compassionate relationship with ourselves

This one blends neurobiology, psychological theory, and real talk. Think: amygdala, inner critic, self-esteem, Beck, Kross, and the power of speaking kindly to yourself.

🎙 Whether you struggle with imposter syndrome, low self-worth, or just want to feel a little more grounded — this one’s for you.

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📚 References cited in this episode:

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In this heartfelt bonus episode, Charlie and Marcus sit down for a festival debrief, and it’s not just about coconuts and flashy flags. After just four months of building the Mood Booster podcast, we take a moment to reflect on how far we’ve come, and to express deep gratitude for each other and the community growing around us.

From Alister recognising us (!), to the joy of hearing strangers share what makes them happy, this one's about presence, connection, and letting the moment sink in.

Come bask with us. 🌞

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Feeling tired all the time, a bit detached, or like you’re running on empty?

In this episode, we take a deeper look at burnout, from its emotional weight to its academic roots. Marcus and Charlie discuss personal experiences with burnout and weave in leading psychological theories, including Maslach’s Burnout Inventory and the WHO’s classification of burnout as an occupational phenomenon.

We break down what burnout actually is, how it shows up in real life, why it’s different from stress, and what helps when you're in the thick of it. We also reflect on recent studies exploring burnout in younger adults and how modern working culture contributes to the rise in chronic exhaustion.

Whether you’re feeling the edge of burnout or just curious about how it works, this episode blends insight, honesty and psychology, with a few laughs in between.

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📚 References cited in this episode:

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Criticism... it stings, sticks, and sometimes shapes how we see ourselves.

In this episode, we have an open and honest chat about handling negative comments, both online and in real life. Marcus reflects on a recent experience in Morocco where unkind remarks about his appearance brought up old insecurities. We also open up about the unspoken comparisons we sometimes make between each other and how that plays into self-worth.

Despite it all, Marcus shares how he is also feeling the most confident he ever has, and we explore how self-image, friendship and support can help us navigate critical voices... especially our own.

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