Hot Habits with Dr Tamsin

Beyond Masks: Why Vulnerability is the Core of Courageous Leadership

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://www.linkedin.com/in/jonathanperks/] https://jonathanperks.com [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/ [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 [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/ [https://drtamsin.substack.com/] Check out more episodes - https://www.hothabitspodcast.com/ [https://www.hothabitspodcast.com/]

Lisa Ryan's Advice? Gratitude as Strategy: Leading with Appreciation in the Age of AI

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://www.linkedin.com/in/asklisaryan] https://lisaryanspeaks.com/ [https://lisaryanspeaks.com/] https://manufacturers-network.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 [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/ [https://drtamsin.substack.com/] Check out more episodes - https://www.hothabitspodcast.com/ [https://www.hothabitspodcast.com/]

Your brain wants to automate: Balancing Tech Innovation with Intentional Living

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://www.linkedin.com/in/ericsheinkop/] https://linktr.ee/EricSheinkop [https://linktr.ee/EricSheinkop] https://thedesirecompany.com/ [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 [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/ [https://drtamsin.substack.com/] Check out more episodes - https://www.hothabitspodcast.com/ [https://www.hothabitspodcast.com/]

The Power of Rest & Reflection with Marissa Levin

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 [https://www.BuilttoScale.info] Connect with Marissa - https://www.linkedin.com/in/marissalevin1/ [https://www.linkedin.com/in/marissalevin1/] https://www.MarissaInternational.com [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 [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/ [https://drtamsin.substack.com/] Check out more episodes - https://www.hothabitspodcast.com/ [https://www.hothabitspodcast.com/]

How Leaders Unlock Collective Intelligence & the Powerful Synergy of Connection

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.youtube.com/@jon.berghoff] https://www.linkedin.com/in/jonberghoff [https://www.linkedin.com/in/jonberghoff] http://xchangeapproach.com [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 [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/ [https://drtamsin.substack.com/] Check out more episodes - https://www.hothabitspodcast.com/ [https://www.hothabitspodcast.com/]