Hot Habits with Dr Tamsin

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