In this episode, we’re talking all things movement, but not in a preachy way.

Marcus opens up about avoiding rugby as a kid (hello sick room), and how that eventually turned into a 1,600+ day running streak.

Charlie shares how his fitness journey started from insecurity but evolved into something rooted in joy and community.

We reflect on:

🏃‍♂️ How our relationships with exercise have changed

🧠 The science of movement and mental health

🍿 Movement snacks (yes, they’re a thing)

💬 Why we need to keep the conversation accessible

We also touch on Self-Determination Theory, and how autonomy, competence and connection play a role in why we move.

This episode is for everyone, not just people who love working out. If movement feels complicated for you, this one’s especially for you.

📚 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/rev...

  
  

• 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...

  
  

• 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/s15327965pli1...

  
  

• 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...