Being a CEO or C-suite executive comes with its fair share of responsibilities: steering the ship, managing teams, making high-stakes decisions, and keeping up with your kids at home. But here’s a truth not often talked about: if you’re over 45 and burning the candle at both ends, your hormones might not be working with you.
Low testosterone, fluctuating energy levels, and hormonal imbalances can feel like you’re driving a Ferrari with the handbrake on. The good news? You can optimise your hormones and show up as the strong, energetic, and focused leader your business (and family) deserves.
What Happens to Testosterone After 45?
Testosterone levels in men start to decline gradually after age 30, about 1% per year. By the time you’re in your mid-40s or older, that drop can add up, leading to:
• Low energy
• Decreased muscle mass
• Brain fog
• Reduced libido
• Increased stress levels
Hormones are like the board of directors for your body. They influence everything, from how you think and feel to how you perform physically and mentally.
The CEO’s Guide to Maximising Testosterone and Optimising Hormones
1. Prioritize Sleep Like It’s a Million-Dollar Deal
Sleep isn’t just “rest.” It’s your body’s repair and recovery system, where testosterone production gets a significant boost. Lack of sleep tanks testosterone faster than a market crash.
• What to do:
• Get 7–9 hours of quality sleep each night.
• Bedtime ritual: Go to bed and wake up at consistent times (yes, even on weekends).
• Reduce blue light exposure before bed. Netflix binges can wait.
2. Strength Train Like You Mean It
There’s no better testosterone booster than lifting weights. Resistance training signals your body to produce more testosterone and growth hormone. Plus, it helps you maintain muscle mass, which naturally declines with age.
• What to do:
• Focus on compound lifts like squats, deadlifts, and bench presses.
• Train 3–4 times per week with a mix of strength and hypertrophy-focused workouts.
• Keep rest periods short and intensity high.
3. Manage Stress Like You Manage Your P&L
Stress is the silent testosterone killer. Chronic stress leads to elevated cortisol, which directly suppresses testosterone production. Not to mention, it zaps your energy and focus.
• What to do:
• Schedule downtime like you’d schedule a quarterly review.
• Incorporate stress-reducing activities: meditation, yoga, or even a quiet walk.
• Learn to delegate better.
Remember, cortisol doesn’t care how important you are. Balance is key.
4. Nutrition: Fuel Like a Leader
You wouldn’t let your business run on outdated systems, so why fuel your body with junk? Hormone optimisation starts with what’s on your plate.
• What to do:
• Protein: Prioritize lean proteins to support muscle maintenance and hormone production.
• Healthy Fats: Include testosterone-friendly fats from sources like avocados, nuts, and fatty fish.
• Micronutrients: Zinc and magnesium are crucial for testosterone. Eggs, spinach, and pumpkin seeds are your friends.
• Avoid: Ultra-processed foods, excess sugar, and too much alcohol.
5. Get Your Steps In (Literally)
While strength training is king, staying active throughout the day is queen. Long hours at a desk can lead to stagnation, both physically and hormonally.
• What to do:
• Walk 8,000–10,000 steps daily.
• Take walking meetings
• Stretch or move for 5–10 minutes every hour.
6. Regular Check-Ups (Data Is Power)
Would you run your business without reviewing the numbers? Your health deserves the same level of oversight.
• What to do:
• Get your testosterone and other key hormones checked annually.
• Monitor your blood pressure, cholesterol, and other health markers.
• Consult with a healthcare professional if you’re noticing symptoms like extreme fatigue or mood swings.
CEOs love data. Use it to keep your body running as efficiently as your business.
7. Be Present at Home (It’s Good for Hormones, Too)
Spending quality time with your family reduces stress and increases feelings of connection and purpose. Believe it or not, that time also helps regulate hormones. Plus, being active with your kids doubles as exercise.
• What to do:
• Play football, swimming, go for family bike rides, or cook a meal together.
• Put your phone away during family time.
• Show your kids what it looks like to lead. Be the example, not the warning.
Remember, you’re not just a CEO to your company; you’re also the CEO of your family.
The ROI of Optimised Hormones
When you take care of your hormones, the benefits ripple across every area of your life:
• Energy: Meetings feel less like marathons.
• Focus: You make better decisions, faster.
• Mood: You’re more patient (especially when someone asks the same question twice).
• Strength: Both physical and mental.
Optimising your hormones isn’t just about vanity. It’s about vitality. It’s about showing up as the best version of yourself for your company, your family, and your future.
So, high performing men, the next time you’re tempted to skip a workout or settle for fast food, remember this: a stronger you equals a stronger leader.
The best investment you can make is in yourself.
My name is Gav Gillibrand and I’m on a mission to help busy entrepreneurs & exec dads drop 20-30lbs in 90 days, boost performance, and build unshakable confidence, without sacrificing their lifestyle.
