Hot Habits with Dr. Tamsin

How Powerful Resilience and Leadership connects to Physiology & Nervous System Mastery

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.linkedin.com/company/paragon-performance-evolution] https://www.instagram.com/paragon_performance/ [https://www.instagram.com/paragon_performance/] https://www.performanceparagon.com [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 [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/]

From Tolerated to Activated: Hope Leadership builds organizations where people thrive

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/ [https://www.linkedin.com/in/simontbailey/] Website - https://www.simontbailey.com/ [https://www.simontbailey.com/] Book - Resilience@Work - How to Coach Yourself Into a Thriving Future https://www.amazon.com/dp/1637559925 [https://www.amazon.com/dp/1637559925] Podcast - Amplify Hope Today - https://podcasts.apple.com/us/podcast/amplify-hope-today/id1881115485 [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 [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/]

Pause, Notice, Choose; Why Conscious Relationships Fuel Leadership Success

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/ [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 [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/]

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/]