The Hidden Power Behind Female Leadership: Brain Health
This weekend, we celebrated International Women’s Day, shining a light on the persistent challenges women face in reaching key decision-making roles, and this week marks the beginning of Brain Awareness Week which is a timely reminder that advancing female leadership isn’t just about numbers; it’s about supporting the cognitive and neurological well-being of women in leadership.
Over the past decade, female representation in leadership roles across various sectors has grown. As of 2024, women hold 43.4% of board positions in FTSE 350 companies, reflecting a shift towards balancing leadership. However, this growth has been driven by women in functional roles rather than key decision-making positions (FTSE Women Leaders, 2025), and perhaps to male managers with daughters!
But I don’t want to focus on these gaps.
As an applied organisational neuroscientist and business entrepreneur of 20+ years, I want to highlight something rarely discussed: the health of female leaders.
Neuroscience is increasingly shaping leadership strategies by providing insights into cognitive function, stress resilience, and decision-making. Understanding how neurobiology underpins leadership performance allows us to optimise brain function for long-term success. Not in the “try to get some rest” sense, but in recognising how neurobiology directly fuels mental well-being, performance, resilience, and long-term success.
As more women ascend to influential positions, addressing the health inequalities that exist is crucial for sustaining effective leadership and organisational success. Women’s health has long been neglected in research, but that’s finally changing. Breakthroughs in our understanding of female physiology, such as the role of hormones in brain function and the impact of sleep, gut health, and social connection on cognitive performance, are reshaping the conversation.
We are not just benefiting from these advancements; we are leading them. For example, author of ‘The Menopause Brain’ Professor Lisa Mosconi’s research on women's brain health is revolutionising our understanding of neurodegeneration, while organisations like the Women's Brain Health Initiative are pioneering gender-specific strategies for cognitive longevity. Female researchers, entrepreneurs, and innovators are driving new ways to optimise health—not just for longevity, but for leadership.
Three Key Advances in Female Brain Health and Longevity
1. Female Brain Health and Ageing
Recent research from UC San Francisco has revealed that the “silent” X chromosome in women may reawaken later in life, boosting brain connectivity and cognition. This discovery could explain why women tend to maintain cognitive resilience longer than men and paves the way for novel interventions to slow age-related decline (Science Advances, 2024).
2. Exercise and Cardiovascular Health
A UK Biobank study found that just four minutes of daily high-intensity activity, such as briskly climbing stairs, can halve the risk of heart attacks in women. This is especially significant for those unable to commit to regular exercise, offering an accessible way to boost cardiovascular health (British Journal of Sports Medicine, 2024).
3. Brain-Derived Neurotrophic Factor (BDNF) and Cognitive Health
BDNF, a critical modulator of neuroplasticity, is stimulated by exercise, promoting neuronal survival and growth. Given that not everyone has the time or resources for regular workouts, urban design, including accessible stairways and pedestrian-friendly spaces, can help stimulate BDNF production and support brain health (MDPI, 2024).
Women, Leadership, and AI
A recent Forbes article highlights how AI integration in the workplace is increasing the value of leadership traits commonly associated with women, such as empathy, collaboration, adaptability, and emotional intelligence (Forbes, 2025). These traits foster effective human-AI collaboration, ensuring that technology enhances human capabilities rather than replacing them.
Moreover, research by Elisabeth Kelan, Professor of Leadership and Organisation at King’s Business School, emphasises that while AI has the potential to improve workplace diversity, it is crucial to remain vigilant about unconscious biases embedded in these technologies.
The Science of Thriving in a Fast-Paced World
Leadership today demands clarity, adaptability, and resilience, qualities directly influenced by neuroplasticity, stress management, and cognitive function. Neuroscience backed strategies, such as structured recovery periods and cognitive priming, help leaders maintain peak mental performance in high-stakes environments. But the reality is that the brain cannot function optimally when running on empty.
Neurogenesis the brain’s ability to grow new neurons, is influenced by sleep, movement, nutrition, and social connection. Strong relationships don’t just support mental wellbeing; they actively regulate stress and enhance cognitive flexibility. In high-pressure environments being self-aware and taking time to reflect and learn, can mean the difference between burnout and sustained success.
And then there are hormones. They don’t just affect mood; they shape energy levels, motivation, and cognitive function. Understanding and working with biological rhythms rather than against them, allows female leaders to make smarter decisions about how they work, rest, and perform.
The Myth of Sleep Deprivation and High Performance
Some argue that high-performance leaders thrive on stress and minimal sleep, but neuroscience suggests otherwise. While certain individuals can function on less sleep due to genetic variations, chronic sleep deprivation impairs cognitive flexibility, decision-making, and emotional regulation.
Leaders who understand their unique chronobiology can structure their schedules to align with peak cognitive performance, whether they are early risers or night owls. It is wise to remember that thriving is not a destination but an on-going life choice.
The Smartest Leaders Know When to Recharge
In a culture that glorifies busyness, prioritising rest is a radical act. And no, this doesn’t just mean getting a good night’s sleep (though that’s essential). One of the most effective time management tools for high-performing women? Intentional recharging.
Recharging is deeply personal. For some, it’s taking a 10- to 20-minute nap to sharpen focus and reset stress levels. For others, it’s engaging in activities that stimulate creativity and joy, such as attending theatre performances, listening to live music, watching films, or immersing themselves in nature. Time with family, friends, or walking the dog can be equally restorative. These moments of disconnection from work allow the brain to reset, fostering greater problem-solving ability and long-term resilience.
Recharging also means stepping away from people making time to reflect as we are all a mix of extravert and introvert and need our space.
How to Support Your Brain & Body for Long-Term Success
Optimising health doesn’t require a complete lifestyle overhaul, small steps add up:
Art of De-stressing – In Neuroletter #19 we shared the importance of monitoring and regulating stress levels and to remember that stress in one form or another is always here but it’s your mindset toward it that matters.
Eat for brain health – Omega-3s, antioxidants, and high-quality protein support neurogenesis and mental clarity, plus a little plain chocolate and red wine.
Move daily – Exercise isn’t just for physical health, it improves stress resilience, hormone balance, and brain function.
Nurture relationships – Strong social connections regulate stress, improve mental agility, enhancing longevity, and release Oxytocin a hormone and neurotransmitter with a role in physiological and social processes.
Work with your hormones – Aligning with your body’s natural rhythms through nutrition, movement, or supplementation can enhance energy and focus.
Keep learning – Continuous learning fosters cognitive flexibility and long-term brain health.
The world needs sharp, resilient, and visionary female leaders. But leadership isn’t just about pushing forward, it’s about sustaining the energy, focus, and well-being that make long term success possible. The neuroscience is clear: effective leaders work smarter by understanding their brain and body’s needs.
The future of leadership isn’t just about filling more seats at the table, it’s about ensuring the minds occupying those seats are empowered, optimised, and supported for the long run.
Our Expertise
We are actively sharing how neuroscience can transform leadership, innovation, and mental wellbeing in companies just like yours where people are curious to find out how their brains work, protect their brain health and how they can discover and develop their full potential in a resourceful and social environment. Whilst we can’t fit all the evidenced science behind these insights into one Neuroletter, we do enjoy sharing more with our clients as groups or 1:1.
Our Leadership that Resonates workshop and Say Hello to Your Brain series are designed for forward-thinking leaders ready to challenge the status quo.
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