Hot Habits with Dr. Tamsin

What if becoming a better leader isn't about doing more, but about slowing down, letting go of control, and learning to carry less? In this episode of Hot Habits, host Dr. Tamsin Astor sits down with Tucker Wannamaker, CXO of Thrive Impact, to explore conscious leadership, nonprofit burnout prevention, the power of presence, and the life-changing lessons he learned while walking the Camino de Santiago.

You'll get a peek at what most people miss:

• Why staying light, playful, and authentic can help leaders handle emotionally demanding work without losing themselves in the process
• How walking the Camino de Santiago taught Tucker to release control, overcome mental barriers, reduce distractions, and become more present
• Why nonprofit leaders don't have to live in a constant state of crisis, even when they're serving people who are experiencing one
• How the simple "Pause, Notice, Choose" practice can help reduce stress, challenge the pressure to always be productive, and support more intentional leadership
• Why building strong relationships, understanding people's lived experiences, and creating space for reflection are essential for breaking the cycle of poverty and making lasting community change

If you're interested in conscious leadership, nonprofit leadership, burnout prevention, stress management, mindfulness, personal growth, or creating healthier workplace cultures, this episode offers a fresh perspective on what it means to lead with purpose without sacrificing your well-being. Sometimes, the most powerful thing you can do for yourself, your team, and your community is to slow down, let go of what weighs you down, and make space for what really matters.

Episode highlights:

Chapters

• 00:00:00 Introduction to Tucker and conscious leadership
• 00:03:00 Why Tucker wears flip-flops: Authenticity, playfulness, and leadership
• 00:07:00 Lessons from the Camino de Santiago: Releasing control and practicing presence
• 00:19:00 Simplifying life, reducing distractions, and overcoming fear
• 00:28:00 Preventing nonprofit burnout through co-creative planning
• 00:35:00 Pause, Notice, Choose: A powerful habit for conscious leaders
• 00:43:00 Together We Climb: Breaking the cycle of poverty through community
• 00:51:00 The power of reflection, intentional rest, and leading without hurry

A little more about today's guest:

Tucker Wannamaker focuses on helping leaders move away from traditional planning processes that often lead to burnout and disconnection, toward practical approaches that build stronger relationships, inspire action, and create lasting impact.

Tucker also contributed to Together We Climb: A Community-Driven Approach to Breaking the Cycle of Poverty and Building Prosperity, a book that explores how communities can work together to address poverty and create opportunities for people to thrive.

https://thriveimpact.org/

https://www.linkedin.com/in/tuckerwannamaker/

I'm *Dr. Tamsin Astor,* and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://energyauditbydrtamsin.subscribepage.io/

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

What if burnout isn't a sign that you need to try harder, but a sign that something in your life or workplace simply doesn't fit? In this episode of Hot Habits, host Dr. Tamsin sits down with Caitlin Donovan, burnout expert, keynote speaker, author, and host of FRIED: The Burnout Podcast, to explore the real causes of burnout, chronic stress, workplace culture, conscious leadership, and why self-care alone isn't enough to fix the problem.

You'll get a peek at what most people miss:
* Why burnout is often caused by a mismatch between people, their roles, and workplace systems rather than a lack of resilience
* How childhood experiences, chronic stress, and the nervous system can affect the way we recognize and respond to burnout
* Why listening to basic body signals, like hunger, tiredness, and the need to use the bathroom, can help rebuild self-trust
* How the gap between company values and everyday workplace behaviors can lead to stress, frustration, and employee burnout
* Why leaders and employees need to work together to create healthier workplace cultures without blame, shame, or unrealistic expectations

If you're interested in burnout prevention, stress management, conscious leadership, emotional intelligence, nervous system health, workplace culture, or personal growth, this episode offers a fresh perspective on why working harder isn't always the answer. Sometimes, the most powerful step toward a healthier, happier life is recognizing what isn't working, letting go of self-blame, and finding a better fit.

*Episode highlights:*

Chapters

• 00:00:00 Intro
• 00:00:49 Why burnout is a mismatch problem, not a personal failure
• 00:03:19 Caitlin shares her morning protein coffee habit and why simple routines matter
• 00:05:40 Connecting Chinese medicine, modern science, and the body's response to stress
• 00:10:46 Why removing shame, guilt, and blame is essential to burnout recovery
• 00:13:35 How stress, genetics, and childhood experiences can shape burnout over a lifetime
• 00:18:29 Understanding the connection between childhood stress, brain development, and body awareness
• 00:21:26 The surprisingly simple habit that helps rebuild trust with your body
• 00:24:45 Why burnout looks different in nonprofit organizations and corporate workplaces
• 00:27:43 Why Caitlin uses a middle-out approach to help leaders and employees improve workplace culture
• 00:33:05 Caitlin's practical advice for recognizing mismatches, reducing burnout, and finding a better fit

*A little more about today's guest:*
Caitlin Donovan has h a master's degree in Chinese medicine and a background in biobehavioral health. Caitlin brings together Eastern medicine and modern stress science to explore how our bodies, experiences, and environments shape our well-being. Through her work with organizations across healthcare, finance, technology, and other industries.

https://caitdonovan.com/

I'm *Dr. Tamsin Astor,* and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

What if the secret to building a successful business isn't working harder, but leading with love? In this episode, Dr. Tamsin sits down with Dennis Pitocco, founder and Chief Reimaginator of 360° Nation, for a heartfelt conversation about conscious leadership, compassion in the workplace, employee engagement, burnout, authentic relationships, and why stepping away from busyness can help us reconnect with what truly matters.

You'll get a peek at what most people miss:

• Why expressing love openly can strengthen friendships and everyday human connection
• How making employees feel heard and valued can improve retention and reduce hiring costs
• Why genuine compassion matters more than simply appearing kind or supportive
• Why setting boundaries with one-sided relationships creates more room for meaningful connections
• How offering reassurance and emotional support can be just as valuable as solving business problems

If you're interested in conscious leadership, workplace culture, emotional intelligence, burnout prevention, work-life integration, personal growth, or building a purpose-driven business, this episode offers a refreshing reminder that success isn't just about what we achieve. It's also about how we treat people, connect with ourselves, and make a positive difference in the world.

Episode highlights:

Chapters

• 00:00:00 Intro
• 00:00:40 From global finance to founding 360° Nation and its four ventures
• 00:03:05 Dennis shares the meaningful object he brought to the conversation
• 00:08:46 The challenges of bringing new ideas into traditional corporate environments
• 00:18:43 The story behind Dennis and his wife's six-month radical sabbatical
• 00:20:32 Why Dennis stepped away from his business without setting a return date
• 00:23:21 Learning to slow down after years of constant activity and pressure
• 00:27:05 Understanding the connection between physical, mental, and emotional alignment
• 00:28:21 Discovering the courage to embrace empty space and an uncertain future
• 00:31:06 Why taking a weekend away from your phone can be a powerful first step
• 00:39:04 The inspiration behind Dennis's upcoming book, Humanity Rising: Killing the Corporate Cult

A little more about today's guest:

Dennis Pitocco is the founder and Chief Reimaginator of 360° Nation, a global platform dedicated to uplifting humanity through compassion, creativity, and connection. After more than 30 years in global finance, Dennis shifted his focus to building purpose-driven communities and supporting nonprofits worldwide. He is also the author of Humanity Rising: The Power of Love and a passionate advocate for bringing more kindness, authenticity, and humanity into business and everyday life.

https://www.bizcatalyst360.com/inside-360-nation/

I'm *Dr. Tamsin Astor,* and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

What if grit isn’t something you have to build alone? In this Hot Habits episode, Dr. Tamsin Astor sits down with award-winning podcast host, community builder, and founder of Smashing the Plateau, David Shriner-Cahn, for a thoughtful conversation about solopreneurship, decision-making, community, leadership, feedback, work-life integration, and the hidden challenges of leaving corporate life behind.

You’ll get a peek at what most people miss:

• Why leaving corporate life can make decision-making surprisingly difficult
• How the “invisible infrastructure” of an organization supports better choices
• Why grit can be strengthened through trusted community
• Why good feedback starts with questions, trust, and psychological safety
• How focusing on one important priority can create more consistent progress
• Why leadership doesn’t require a formal title

If you’re interested in entrepreneurship, solopreneurship, conscious leadership, community building, productivity, decision-making, communication, or creating a business that supports your whole life, this episode offers a practical and human look at why we may work for ourselves, but we don’t have to do everything by ourselves.

Episode highlights:

Chapters

• 00:00:00 Intro
• 00:02:23 Why David chose his microphone as his “hot habit”
• 00:03:26 Why experienced professionals struggle after leaving corporate life
• 00:07:48 The invisible structure you lose when you become a solopreneur
• 00:09:47 How community can help build grit and better decisions
• 00:11:08 Why speaking your challenges out loud changes your thinking
• 00:13:37 Creating trust, confidentiality, and useful feedback
• 00:17:10 The difference between giving advice and helping someone think
• 00:18:47 How David builds diverse, effective peer groups
• 00:23:25 Creating relational support inside a solopreneur community
• 00:25:21 Keeping a business running during major personal challenges
• 00:28:28 Why work-life integration matters more than work-life balance
• 00:29:25 Using “The One Thing” to focus your time and energy
• 00:34:36 How David’s view of leadership has changed
• 00:35:19 Why communication is a powerful form of leadership
• 00:36:45 David’s free clarity self-assessment

A little more about today’s guest:
David Shriner-Cahn is an award-winning podcast host, community builder, and founder of Smashing the Plateau, a community designed to help solopreneurs build stronger businesses through trusted peer support. After decades in corporate leadership, David has focused his work on helping experienced professionals successfully transition from corporate careers into entrepreneurship. He is also the host of the Smashing the Plateau podcast, which has surpassed 1,000 episodes.

https://www.smashingtheplateau.com/
Free Clarity Self-Assessment: https://smashingtheplateau.com/clarity

I'm *Dr. Tamsin Astor,* and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

What if selling didn’t have to rely on pressure, urgency, or making someone feel like they’re falling behind? In this Hot Habits episode, Dr. Tamsin Astor sits down with consent-based marketing educator and copywriter Tarzan Kay for a thoughtful conversation about ethical selling, persuasion, nervous system signals, shame, failure, creativity, and building a business that feels good on both sides of the sale. Tarzan shares why a “yes” doesn’t always mean true consent, how common marketing tactics can overwhelm our ability to make clear decisions, and why resistance to a business strategy isn’t always a mindset problem. They also explore the value of slowing down before big decisions, listening to what your body is telling you, learning from failure, and allowing your business to change as you do.

You’ll get a peek at what most people miss:

• Why a “yes” isn’t always the same as genuine consent
• How seemingly harmless sales tactics can stack up and create pressure
• Why resistance doesn’t automatically mean you have a mindset problem
• How making it safe for someone to say “no” can create greater trust
• Why shame around failed purchases and business experiments can keep you stuck
• How storytelling and curiosity can help you build a business that grows with you

If you’re interested in ethical marketing, conscious leadership, entrepreneurship, nervous system awareness, personal growth, or creating a business without high-pressure sales tactics, this episode offers a refreshingly human way to think about how we sell, buy, fail, learn, and grow.

Episode highlights:

Chapters

• 00:00:00 Intro
• 00:03:22 Tarzan’s Hot Habit: Why singing belongs to everyone
• 00:06:28 What consent-based marketing really means
• 00:07:49 Going beyond permission to ongoing, revocable consent
• 00:13:47 Impulse buying and creating space before decisions
• 00:17:34 Tarzan’s shift away from traditional internet marketing
• 00:20:33 Recognizing privilege and rethinking business success
• 00:22:06 Marketing red flags and selling to vulnerable audiences
• 00:30:21 Learning the difference between discomfort and misalignment
• 00:33:11 Shame, failure, and the value of business community
• 00:40:00 Grief, singing, and Tarzan’s next chapter

A little more about today’s guest:

Tarzan Kay is a writer and email marketing educator who helps online business owners create story-driven emails that make money without relying on coercive sales tactics. Since starting her business in 2016, she has become known for teaching consent-based marketing that puts people before pressure. Today, she works primarily through small-group programs, helping business owners build stronger connections with their audiences while creating emails people genuinely want to read.

https://tarzankay.com/

I'm *Dr. Tamsin Astor,* and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

What if the biggest thing standing between you and the life you want is not a lack of knowledge, but your own fear, habits, and excuses? In this Hot Habits episode, Dr. Tamsin Astor sits down with disruption strategist Peter Swain for a bold conversation about radical responsibility, human behavior, failure, leadership, and the rapidly changing world of AI. Peter shares why execution matters more than knowing the right answer, why friction is essential for growth, and how being brutally honest with yourself can help you move forward. They also challenge some of the biggest claims being made about AI today, explore bias and representation in training data, and discuss why empathy, communication, and leadership may become even more valuable as technology takes over more technical work.

You’ll get a peek at what most people miss:

• Why honesty with yourself can be more useful than motivation
• How protecting your ego can quietly keep you from making progress
• Why learning to fail well may be more useful than avoiding failure
• How to spot when hype, greed, and big promises override common sense
• Why human skills like empathy, communication, and leadership may matter even more in an AI-driven world

If you’re interested in AI, leadership, personal growth, behavioral psychology, or how to stay relevant in a fast-changing world, this episode will challenge how you think about success, failure, and what comes next.

A little more about today’s guest:

Peter Swain is an international speaker, bestselling author, and advocate for AI enablement across business. Before focusing on helping people and companies understand AI, he spent more than 25 years in digital marketing and technology, leading agencies involved in over 1,400 projects with brands including Microsoft, Apple, Google, and Jamie Oliver. His work is driven by a simple question, “Why?”, which he believes is often overlooked in the rush to focus on how, who, and what.

https://www.peterswain.com/

https://www.instagram.com/peterswain247

https://www.linkedin.com/in/peterswain247/

I'm Dr. Tamsin Astor, and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

Curious how growth-minded founders turn stressful, chaotic leadership into calm, scalable systems? This Hot Habits episode features Dr. Tamsin Astor and consultant/coach Ed Brown, who spills the tea on what really keeps CEOs stuck (and it’s not what you think). Edge into conversations about nervous system wisdom, scaling strategies, decision rights, and the magic that happens when leaders actually let go. Connect to valuable insights on the role of daily intention, to the power of communication cadence, and why the ability to pause, notice, and choose rewires organizations from the inside out.

You’ll get a peek at what most founders miss:

• Why leaders often misdiagnose their real business bottlenecks
• The crucial habit that moves teams from chaos to clarity
• How to let go of control and empower your team to step up
• The difference between a business growing "stronger" vs. just getting "heavier"
• The power of intentional pauses and clear decision rights in operational leadership

If you’re searching for growth hacks, leadership best practices, or just want to know what makes high-performing teams tick, this one is for you!

A little more about today’s guest -

Ed Brown is the founder of Empowered Dynamics and a Fractional Chief Growth & Operations Officer who helps founder-led B2B service companies scale revenue without creating operational chaos. With more than 20 years leading multi-region sales and operations platforms, Ed has owned P&L responsibility across markets generating up to $600M+ annually and has helped organizations align sales, capacity, leadership, and accountability at scale. Today he works as an embedded operator with founders whose growth is being slowed by bottlenecks, reactive leadership, and execution strain. Through his SCALE Executive Operating System, Ed helps teams diagnose constraints, connect revenue to capacity, install decision clarity, and build the leadership rhythm required for predictable growth. His work sits at the intersection of strategy, execution, and legacy-driven leadership.

https://www.linkedin.com/in/edbrowncoach

https://invisiblenomorebook.info/

https://empowereddynamics.com/

I'm Dr. Tamsin Astor, and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

Step into a new paradigm of leadership with Dr. Tamsin Astor and Jeff Benton as they unpack what it really means to get “coherent” in body and mind. This episode of Hot Habits brings you fresh takes on performance optimization, trauma healing, and energy management tailored for leaders, entrepreneurs, and anyone seeking success without burnout. From clearing old beliefs to tuning into your body’s signals, this conversation unlocks what high performers actually need to thrive.

• The science behind heart-brain coherence and real-time self-regulation
• Why deep trauma work is essential for lasting change—not just quick fixes
• How interoception (body awareness) transforms performance, relationships, and leadership
• Practical tools for releasing stress and building emotional resilience
• The critical link between self-awareness, identity, and sustainable success

A little more about today’s guest -

Jeff Benton is with Paragon Performance Evolution, a leadership and peak performance firm known for blending applied neuroscience, emotional self-regulation, and transformational leadership practices. Over the past two decades, they’ve worked with top performers across sectors—Fortune 500 executives, astronauts, professional athletes, Special Forces, and global changemakers—helping them access greater clarity, resilience, and influence under pressure.
Their approach integrates heart-brain coherence, interoception, and science-backed performance tools to help leaders upgrade their “human operating system”—shifting from reactivity to presence, from stress to sustainable performance. The result: individuals and teams that lead with more clarity, creativity, and capacity.
Their sessions have been consistently top-rated at leadership events and executive gatherings for their dynamic facilitation, practical insights, and deeply human approach to growth.

https://www.linkedin.com/company/paragon-performance-evolution

https://www.instagram.com/paragon_performance/

https://www.performanceparagon.com

I'm Dr. Tamsin Astor, and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

If you've ever wondered what separates organizations that soar from those that stumble, this episode of Hot Habits with Dr. Tamsin Astor and Simon T. Bailey is for you. They don’t just talk leadership—they live it, revealing powerful habits and mindset shifts that turn hope into real results. Explore why hope isn’t just inspiration but a data-backed cognitive force that shapes productivity, retention, and real belonging at work. Get a taste of how leaders can move from just performing to creating vibrant, engaged teams. Listen in on Simon’s own daily rituals and impactful habits that have been part of his sustainable transformation. Are you ready to see why activated, seen, and valued people outperform those who are simply tolerated? Tune in for cutting-edge strategy, neuroscience-backed tips, and memorable takeaways to up your leadership game.

A little more about today’s guest -

Simon T. Bailey is a globally recognized keynote speaker, researcher, and author who proves that hope isn't soft, it's the most measurable competitive advantage most organizations aren't tracking, and has spent 25 years and 55 countries helping 2,600+ organizations build it.

It’s easy to find Simon T across platforms - LinkedIn, Facebook, IG, Threads, TikTok - @SimonTBailey

LinkedIn - https://www.linkedin.com/in/simontbailey/

Website - https://www.simontbailey.com/

Book - Resilience@Work - How to Coach Yourself Into a Thriving Future

https://www.amazon.com/dp/1637559925

Podcast - Amplify Hope Today - https://podcasts.apple.com/us/podcast/amplify-hope-today/id1881115485

I'm Dr. Tamsin Astor, and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

Ever wondered how industry leaders keep their cool and compassion across boardrooms, communities, and home life? On this episode of Hot Habits, Greg Zlevor reveals the real magic behind his leadership style, sharing secrets from immersive silent retreats and the unique rituals he uses to foster trust and authentic human connection. Dr. Tamsin Astor and Greg challenge toxic positivity and unpack how “hope” should be more than a buzzword—it needs embodiment. Explore their conversations on reflection, non-colluding relationships, and breaking the cycle of judgment. With stories about gratitude bags, missing meetings, and the messy humanity of even the best leaders, this episode is an invitation to look at your own leadership habits with fresh eyes. Perfect for anyone seeking insights on mindful leadership, appreciative inquiry, and positive workplace culture.

A little more about today’s guest -

Greg Zlevor is a globally recognized leadership development expert, executive coach, and founder of Westwood International — a firm that has partnered with some of the world's most iconic organizations, including Johnson & Johnson, Pfizer, Volvo, United Airlines, and Intel.
A 9x Amazon bestselling author, Greg's books explore the intersection of high-performance leadership, purpose-driven culture, and authentic transformation. His work equips senior leaders and teams to think bigger, lead better, and create lasting impact.
Greg is also the founder of HopeMakers — an invite-only global collective of thought leaders united by a single mission: to build a world that works for all. Rooted in the values of listening, appreciating, serving, and thinking big together, HopeMakers brings together visionaries committed to making good things happen — for their organizations and for humanity.
A TEDx speaker recognized by MSN as a Top 10 Visionary Entrepreneur and named Business Educator of the Year, Greg challenges leaders to move beyond the ordinary — to become the kind of people the world is waiting for.

https://hopemakerscollective.com/

I'm Dr. Tamsin Astor, and I am a neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

Ever wondered what truly sets inspiring leaders apart? In this episode of Hot Habits, Dr. Tamsin Astor sits down with decorated British army officer and leadership coach Jonathan Bowman-Perks MBE to crack open the habits that matter most. You’ll hear about the surprising power of dropping your “masks” and how real resilience comes from the strength to be vulnerable. If conscious leadership, emotional intelligence, or finding your “true north” as a CEO or founder is on your radar, this episode unpacks what’s really behind self-trust, discipline, and high performance. Hit play and discover the keystone habit that could shift your entire outlook. Vulnerability, masks, and building true resilience are on the table—no fluff, just authentic conversation.

• Why vulnerability is the ultimate leadership move, not a weakness
• The importance of tiny, explosive routines—“TNT”—to change everything
• How leaders can spot and drop their most pervasive "mask"
• Building routines for resilience: incremental change in action
• The relationship between success, integrity, and living aligned with your values

A little more about today’s guest -

Jonathan Bowman‑Perks MBE is a global leadership coach to CEOs and executive teams, bestselling author and host of the Inspiring Leadership Podcast. Drawing on 20 years as a British Army officer and 25 years in senior roles at PwC, IBM and as a PLC managing director, he helps leaders find their True North and navigate their teams through turbulent times. His latest book, The CEO’s Compass: How to Navigate Your Team Through Turbulent Times, distils insights from conversations with over 400 CEOs. Honoured by Her Majesty Queen Elizabeth II for services to leadership, Jonathan combines hard‑won experience, practical tools and a focus on health, resilience and purpose to help leaders become “corporate athletes” who create lasting impact for their people and organisations.

https://www.linkedin.com/in/jonathanperks/

https://jonathanperks.com

Book -The CEO's Compass: How to Navigate Your Team Through Turbulent Times https://www.audible.co.uk/pd/The-CEOs-Compass-Audiobook/

Podcast- The inspiring leadership podcast with Jonathan Bowman-Perks

I'm Dr. Tamsin Astor, and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership.

I believe how you live and lead ripples outward.

Everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

Ready to transform your leadership style and get real about the power of appreciation at work? In this episode of Hot Habits, Dr. Tamsin Astor meets with Lisa Ryan—professional speaker and Chief Appreciation Strategist at Grategy. Together, they spark an energizing conversation about gratitude as a concrete business strategy, not just a feel-good add-on. You’ll get a sneak peek into Lisa’s life-changing gratitude practice, actionable tips for resisting the "fluff" label, and a candid look at how authenticity and respect fuel retention, engagement, and positive work culture. They swap stories on tough work environments, reveal what top leaders unintentionally do to erode respect, and tackle the Big Juicy questions around AI, the future of work, and the loneliness epidemic.

Curious how you can recession-proof your influence and make every team member feel seen? This one’s for you.

A little more about today’s guest -

Lisa Ryan is a Certified Speaking Professional, keynote speaker, and founder of Grategy, where she helps organizations strengthen culture, engagement, and retention through practical appreciation strategies. With more than a decade in industrial sales, including seven years in the welding industry, Lisa understands the realities of manufacturing, construction, and skilled trades workplaces.

She’s the author of twelve books, including Manufacturing Engagement and Thank You Very Much, and the host of the Manufacturers’ Network Podcast, where she interviews leaders shaping the future of industry.

Through her keynotes and workshops, Lisa shares simple, actionable ideas that help leaders keep their best people, build stronger teams, and create workplaces where respect fuels performance and appreciation drives results.

https://www.linkedin.com/in/asklisaryan

https://lisaryanspeaks.com/

https://manufacturers-network.com/

I'm Dr. Tamsin Astor, a neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

What happens when a tech innovator questions the “easy” life and champions friction as the secret to growth? Dr. Tamsin Astor and Eric Sheinkop keep it real as they spar on habits, authenticity, and how to cut through the noise of influencer culture. Peek into the power of meditation, the importance of being the creator—rather than just the participant—in your own life, and why relationships that can’t be automated are truly priceless. Eric opens up about pivotal moments that sparked massive pivots in his career, challenging listeners to rethink the metrics that matter most at work, at home, and in their heart. Looking for leadership tips that stick and life lessons that go beyond superficial self-improvement? Don’t miss this energetic, candid conversation packed with purpose-driven wisdom. Perfect for high-achievers and seekers of real, rich, and conscious living.

Eric Sheinkop is an entrepreneur, author, and Emmy-winning innovator who has built businesses across music, media, and commerce. He founded Music Dealers, a music licensing company acquired by Coca-Cola, and is currently the CEO and Co-Founder of The Desire Company, which provides trusted content solutions for major brands and retailers. He is also the author of two bestselling books used in university curricula worldwide.

His work has earned Cannes Lions, CLIO, and LIA awards, and Billboard named him to its "30 Under 30" list. Eric is a TEDx Speaker and the host of the "Tap Into An Expert" podcast, and has spoken at conferences and appeared on programs around the world.

https://www.linkedin.com/in/ericsheinkop/

https://linktr.ee/EricSheinkop

https://thedesirecompany.com/

I'm Dr. Tamsin Astor, a neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

What happens when a top leadership voice gives herself permission to slow down and recharge in a world that glorifies hustle? In this powerful episode, Dr. Tamsin sits down with Marissa Levin, 5x entrepreneur, bestselling author, and architect of the Joyful Leadership model.

Tamsin and Marissa unpack what it means to lead with both strategy and heart. You’ll hear stories about releasing old identities, finding inner strength, and why creating psychological safety at work is essential for high-impact leadership. Marissa shares the habits, rituals, and mindset shifts that keep her grounded, especially through big life changes and honoring personal growth.

If you’re tired of the grind mindset and want to learn how true leaders use self-awareness, compassion, and personal power to inspire others, this episode is for you. Listen to discover the secrets to build healthy habits, redefine success, and make your energy speak before you do.

Ready to lead from within? Press play to transform your leadership—and your life—from the inside out.

Marissa Levin is a globally recognized speaker, best-selling author, growth strategist, and change agent, named among the Top 200 Biggest Voices of Leadership. With more than 35 years of experience as a five-time entrepreneur whose companies have generated over $75 million in revenue, she specializes in guiding organizations through transformational growth while preserving human connection and dignity.
Marissa leads International and i5 Conscious Leadership, serves as a fractional Chief Culture Officer, and architects leadership programs that integrate strategy, emotional intelligence, and conscious leadership.
Known for blending business rigor with mindfulness and Enneagram wisdom, Marissa empowers leaders to build psychologically safe, high-performing cultures. Her mission is to help people and organizations thrive through intentional, values-driven transformation.

Check out Marissa’s book - https://www.BuilttoScale.info

Connect with Marissa -

https://www.linkedin.com/in/marissalevin1/

https://www.MarissaInternational.com

I'm Dr. Tamsin Astor, and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

Unlock the power of authentic leadership and collective intelligence. In this episode of Hot Habits, Dr. Tamsin talks with transformational facilitator Jon Berghoff about what really makes leaders and teams thrive. Instead of focusing on control or being the smartest in the room, discover how curiosity, storytelling, and nature-inspired habits fuel success. Tamsin and Jon break down the science behind connection, the importance of oxytocin over dopamine, and how embracing vulnerability can transform organizational culture. Discover how the spaces between us—not just individual brilliance—create impact that lasts.

• Why your nervous system sets the tone before you say a word
• The power of nature in guiding leadership habits
• How letting go of control unlocks group wisdom and trust
• Using stories—not just data—for real connection and learning
• Navigating today’s chaotic world by becoming an “island of sanity”

If your world is spinning with AI, polarization, and all-time low trust, this episode’s heart-centered strategies and thought-provoking questions will shake up how you approach leadership, business, and being human. Ready for some energetic, real-talk growth? Hit play!

A little more about today’s guest -

Jon Berghoff is a pioneer in transformational facilitation and founder of xchange, which trains leaders in the art of conscious convening. He’s designed transformational gatherings for Facebook, BMW, NASA, Google, and Stanford University. Dr. Rick Milter of Johns Hopkins calls him "the LeBron James of group facilitation"—and he's recognized as one of the highest-paid facilitators in the world. Jon's mission is teaching others to unlock the collective intelligence of groups. To date, over 26,000 change agents from 50+ countries have been trained in The xchange Approach.

Best ways to connect with Jon -

https://www.youtube.com/@jon.berghoff

https://www.linkedin.com/in/jonberghoff

http://xchangeapproach.com

I'm Dr. Tamsin Astor, and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

No one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

It’s a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

Ever wondered how daily habits reshape your brain—and your leadership?

This engaging episode is packed with “big juicy” conversations about self-responsibility, influence, and reactivity. Dr. Tamsin and Adair Cates share wisdom from their personal journeys, corporate experiences, and life as mothers, partners, and creatives. Get practical insights on self-leadership, vulnerability, and how to show up authentically in work and life.

Here’s what you’ll learn in this episode:

• How Adair blends neuroscience, mindfulness, and breathwork for true transformation.
• Why journaling and pausing are key habits for conscious leadership.
• How perimenopause and midlife reshape our leadership approach and personal habits.
• The importance of vulnerability, self-compassion, and repairing relationships—at home and at work.
• Why being well-resourced and regulating your nervous system is the ultimate superpower for today’s leaders.

Listen for real talk and practical wisdom on building leadership that starts from within.

A little more about today’s guest -

Adair Cates, a transformational Conscious Leadership coach and facilitator with over 20 years of experience in personal / leadership development, is the driving force behind the Conscious Leadership practice at xchange, collaborating with renowned experts to merge neuroscience, mindfulness, and breathwork for accelerated leadership / personal transformation, from the inside out. Adair has designed and facilitated thousands of transformative conversations for organizations like Microsoft, Meta, and Conscious Capitalism, unlocking potential, promoting well-being and creating deep communal learning experiences through her unique blend of science-based practices and spiritual wisdom. A mother of twins and three bonus kids, fiance to xchange founder Jon Berghoff, and author of two self-development books, Adair's personal and professional experiences make her a sought-after expert in personal growth and elevating consciousness.

Best ways to connect with Adair -

https://substack.com/@adaircates

https://www.linkedin.com/in/adaircates/

https://adaircates.com/

I'm Dr. Tamsin Astor, and I am neuroscientist who studies habits in teams, relationships and systems. I'm obsessed with one question: which habits are quietly running your life, and which ones could change everything?

I work with founders and leadership teams to identify the invisible defaults driving their culture, their communication, and their results and then we redesign them, from the inside out.

My approach is B2P: Business to Person. Because no one shows up as just "the CEO." You're a founder, a colleague, a parent, a partner, a human… often all before lunch. When you only change habits in one role and ignore the others, you get burnout, misalignment, and a culture that feels brittle no matter how good your strategy is.

My work blends neuroscience, habit design, conscious leadership, and relational intelligence — because your relationships are your leadership. Full stop.

Clients usually find me when they're exhausted from putting out the same fires and starting to suspect: this isn't just a strategy problem. It's a human habits problem.

I believe how you live and lead ripples outward: into your team, your family, future generations. My core values are freedom and love, and everything I build is grounded in honest communication, smart systems, and deep care for people.

Underneath it all? Relationships are my north star.

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

Enter your email below and I’ll send you a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Let’s keep the conversation going.

Join my Substack - https://drtamsin.substack.com/
Check out more episodes - https://www.hothabitspodcast.com/

Most leadership advice stays in your head. The habits that actually transform your leadership live in your body.

Welcome to Hot Habits with Dr. Tamsin Astor, the podcast where neuroscience meets daily practice to change how you lead from the inside out.

Dr. Tamsin Astor is a neuroscientist and coach who sits down each episode with leaders who've done the inner work. Together, they unpack the specific habits, the "hot habits," that regulate your nervous system, sharpen your presence, and set the tone for your entire organization before you say a word.

What you'll discover:

• Why your nervous system is the most powerful leadership tool you're not managing
• The real daily practices leaders swear by to stay grounded under pressure
• How to stop reacting and start leading with intention: in meetings, in conflict, and at home

A Note from Tamsin:

Grab Your Free Personal Energy Audit

If this episode got you thinking about your habits, your capacity, or where your energy is really going, I made something to help you take the next step.

Enter your email below and I’ll send you a free video plus a simple download that walks you through a personal energy audit with AI as your guide. It’s designed to help you see what’s working, what’s draining you, and where small shifts could create more ease, focus, and alignment.

Get the free resource here: https://tamsinastor.zoholandingpage.com/hothabits

Looking forward to being here with you next week for another juicy conversation!

Follow or subscribe wherever you listen to podcasts. Because the way you show up changes everything, starting with you.