Key Takeaways:
- Testosterone levels can play a role in decision-making and workplace productivity, but excessive levels can be linked to increased aggression, while low levels are linked to fatigue and poor focus.
- The dual-hormone hypothesis suggests that cortisol can act as a moderating factor, influencing whether high-testosterone individuals thrive in leadership roles or struggle under stress.
- Managing stress and maintaining healthy testosterone levels through exercise, nutrition, and sleep can enhance cognitive performance and workplace success.
High testosterone improves job performance: myth or reality?
Maybe you’re aiming for a promotion. Maybe you feel like something is holding you back, despite your effort. Could testosterone play a role?
Research suggests a link between testosterone and leadership—but the relationship isn’t as straightforward as you might expect. Testosterone alone won’t guarantee success. There’s another important factor that influences whether high testosterone actually translates into better job performance.
In this article, we break down the science behind testosterone, decision-making, and productivity—and what you can do to optimize your career performance.
The science behind testosterone levels and success in the workplace?
Higher testosterone may increase workplace productivity and decision-making through several mechanisms, such as by enhancing confidence. Research suggests that testosterone is associated with a reduced fear response to perceived threats. This can be beneficial in high-stress, high-stake environments that require strategic thinking and decisive action.
Other research indicates that high testosterone individuals may have a different perception of important performance indicators at work compared with low testosterone individuals, helping them to focus on areas that will contribute to success in the workplace.
Low testosterone, on the other hand, has been linked to some symptoms that can negatively affect productivity and judgement, such as fatigue and poorer cognitive function.
More testosterone is not always better. Some research findings show a connection between high testosterone levels and aggression in dominant men with low self-control, which might not be ideal in professional settings.
Additionally, higher testosterone levels are also linked to increased risk-taking, which can be either advantageous or detrimental depending on the specific context. While testosterone may enhance someone’s drive and competitiveness, effective decision-making also depends on other factors like experience and situational awareness.
The relationship between testosterone levels and workplace success is complicated. While healthy testosterone levels support cognitive function and motivation, excessively high levels — especially with low self-control — may contribute to impulsivity or aggression.
The key is to know yourself. If you’re naturally dominant, make sure to keep a level head before firing off that email. Your performance review will thank you.
Are testosterone levels associated with better leadership?
Testosterone is associated with status seeking behaviour but having high testosterone doesn’t guarantee you’ll work in a leadership role.
A 2015 study from Harvard University looked into the link between testosterone levels and the likelihood someone would be a manager at work.
They hypothesized that executives and people in powerful positions would have high testosterone and low cortisol. They also hypothesized that low testosterone would potentially inhibit status seeking behavior.
The researchers analyzed hormone levels in 78 high-level male executives and assessed their hierarchical position based on the number of subordinates they managed.
The findings revealed that testosterone alone does not guarantee leadership success.
In this study, it turns out that cortisol, the body’s primary stress hormone, played a crucial role in whether or not individuals with high testosterone achieved high-ranking positions at work.
When cortisol levels were high, individuals with high testosterone were no more likely to attain leadership roles than their low testosterone counterparts.
However, when cortisol levels were low, there was an association between men with high testosterone levels and holding higher status positions.
In this study, most successful executives — in terms of attaining high status at work — had high testosterone and low cortisol levels. Some researchers have even argued that the combination of high testosterone and low cortisol is “a hallmark of powerful individuals.”
Of course it’s important to keep in mind that leadership success depends on many different factors, including emotional intelligence, strategic thinking, and work and lived experience.
Do testosterone and cortisol have an inverse relationship?
These findings reinforce the idea that testosterone’s relationship with status and social dominance also depends on other factors.
For example, cortisol, known to inhibit androgen receptor activity, may act as a regulator of status-seeking behaviors.
When cortisol levels are high, testosterone’s effects on risk-taking and assertiveness may be diminished. However, the link between hormonal action and complex workplace behaviors isn’t always straightforward.
Traits associated with high testosterone — such as risk-tolerance, confidence, and utilitarian decision-making — may be less pronounced under high-stress conditions where cortisol is elevated.
In turn, this can impact work performance, though success in the workplace depends on a vast range of factors, including problem-solving, collaboration, emotional intelligence, and workplace dynamics.
On the other hand, when cortisol levels are low, testosterone-driven traits may be more evident, potentially influencing leadership and assertiveness in the workplace.
The idea that cortisol can suppress some of testosterone’s behavioral effects isn’t new. This phenomenon even has a name: the dual-hormone hypothesis.
What is the dual-hormone hypothesis?
The dual-hormone hypothesis in psychology suggests that the association between testosterone and status-seeking behavior, including workplace performance, depends on cortisol levels.
Specifically, a positive association between testosterone and status-seeking traits like leadership and assertiveness is strong only when cortisol levels are low. When cortisol is high, these effects are diminished.
Importantly, the Harvard study supported this hypothesis in a real-world setting, demonstrating that hormonal interactions influence leadership and workplace success beyond controlled lab experiments.
The implications are clear: managing cortisol levels may be just as important as optimizing testosterone for career advancement and leadership performance.
Sometimes, leadership is associated with lower levels of stress
Leaders do not necessarily have higher stress than non-leaders, despite common perception to the contrary. A 2012 study found that leaders have lower cortisol levels than their subordinates on average.
One potential key factor here? Leaders had a greater sense of control over their circumstances compared to their subordinates.
Remember: stress isn’t always harmful: in fact, a little stress can increase focus and actually improve performance.
Perception of control is a key factor in how stress impacts the body. People who view stress as harmful are more likely to procrastinate and engage in worst-case scenario thinking.
On the other hand, short-lived stresses can actually bring about temporary cognitive and immune system benefits.
It may seem counterintuitive, but sometimes embracing stress is the key to keeping cortisol levels low. But remember, these benefits are limited to acute stress.
Chronic stress can have the opposite effect, potentially impairing brain function, weakening the immune system, and increasing cardiovascular risks.
Low testosterone and workplace fatigue: Signs, solutions, and optimization
A number of low testosterone symptoms can affect work performance. Fatigue is a common complaint among professionals in high-intensity fields. If you’re constantly feeling tired, even after a full night’s sleep, low testosterone could be a factor.
Some other signs of low testosterone include:
- Lack of motivation: A decline in drive and enthusiasm for professional success can result in procrastination, reduced productivity, and hindered professional growth.
- Difficulty concentrating: Struggling to focus can lead to inefficiencies, mistakes, missed deadlines, and poor decision-making in the workplace.
- Memory lapses: Forgetting important details can impact your ability to retain job-related information, affecting accuracy and overall efficiency.
- Persistent fatigue: Feeling constantly drained can make it harder to stay engaged, alert, and productive throughout the workday.
- Anxiety or depression: Mental health challenges can diminish job satisfaction, contribute to absenteeism, and lower overall work performance.
- Emotional instability: Mood swings can strain workplace relationships, disrupt teamwork, and make it more difficult to manage work-related stress effectively.
Lifestyle changes to optimize testosterone and manage stress
Balancing testosterone levels is about more than just physical health — it can impact your mental acuity, energy, and career success.
Here are some practical tips to maintain optimal testosterone levels:
- Prioritize regular physical exercise: Incorporate consistent resistance training into your routine. These exercises not only support testosterone production but also help reduce stress.
- Follow a balanced diet: Eat a balanced diet rich in foods such as dark, leafy greens, grass-fed beef, liver, eggs, salmon, and healthy fats like avocado to support healthy testosterone levels.
- Prioritize quality sleep: Make sure you get sufficient, restorative sleep each night, as poor sleep has been associated with lower testosterone levels and poorer health.
- Maintain a healthy weight: Excess body fat is linked to reduced testosterone levels. A combination of regular exercise and a nutritious diet can help manage weight effectively and boost testosterone by 30%, some research shows.
- Stay hydrated: Proper hydration plays a vital role in overall health. Ensure you're drinking enough water throughout the day.
- Limit caffeine intake: While moderate caffeine intake is generally fine, excessive consumption can make you more stress reactive. This could lead to a cortisol rollercoaster — not ideal when working in high stress environments.
- Get outside: Spending time outdoors can naturally boost vitamin D levels, which are linked to testosterone. Aim for regular sun exposure or consider a vitamin D supplement if needed.
These lifestyle changes have potential to help you maintain healthy testosterone levels and perform at your best in your career.
Increasing testosterone for peak job performance
Testosterone and cortisol together shape how individuals navigate workplace challenges, leadership opportunities, and cognitive performance.
Understanding these hormonal dynamics can help professionals optimize their productivity, decision-making, and long-term career success.
By managing stress and maintaining a healthy lifestyle, individuals can harness the benefits of testosterone while mitigating potential downsides.
If you're looking to optimize your performance, consider making strategic lifestyle adjustments or exploring tailored solutions with Maximus.
References:
Alotiby A. (2024). Immunology of Stress: A Review Article.
Cai Z, Li H. (2020). An Updated Review: Androgens and Cognitive Impairment in Older Men.
Carney DR & Mason MF. (2010). Decision making and testosterone: when the ends justify the means.
Celec P, Ostatníková D, Hodosy J. (2015). On the effects of testosterone on brain behavioral functions.
de Almeida Ferreira M, Mendonça JA. (2022). Long-term testosterone replacement therapy reduces fatigue in men with hypogonadism.
Dhabhar FS. (2018). The short-term stress response - Mother nature's mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity.
Levone BR, Cryan JF, O'Leary OF. (2014). Role of adult hippocampal neurogenesis in stress resilience.
Geniole SN, Bird BM, McVittie JS, Purcell RB, Archer J, Carré JM. (2020). Is testosterone linked to human aggression? A meta-analytic examination of the relationship between baseline, dynamic, and manipulated testosterone on human aggression.
Martin DM, Burns NR, Wittert G. (2009). Free testosterone levels, attentional control, and processing speed performance in aging men.
Sherman GD, Lee JJ, Cuddy AJ, Renshon J, Oveis C, Gross JJ, Lerner JS. (2012). Leadership is associated with lower levels of stress.
Sherman GD, Lerner JS, Josephs RA, Renshon J, Gross JJ. (2015). The interaction of testosterone and cortisol is associated with attained status in male executives.
Stanton SJ, Liening SH, & Schultheiss OC. (2011). Testosterone is positively associated with risk taking in the Iowa gambling task.
Viau, V. (2002). Functional cross-talk between the hypothalamic-pituitary-gonadal and -adrenal axes.
Zitzmann M. (2020). Testosterone, mood, behaviour and quality of life.
