Did you know that estrogen is not only female hormone?
Men can actually have equal and in some cases higher levels of estrogen than women.
Men should naturally have lower levels of estrogen, and in this article, I’ll show you have to achieve that. There is three ways we can lower estrogen and inhibit it effects.
We start by inhibiting the aromatase, increasing estrogen detoxification and also by reducing the expression and sensitivity of estrogen receptors.
Let’s dive in!
#1 Increase DHT
DHT is an aromatase inhibitor and cannot be aromatased itself and it also inhibits the estrogen receptor. You can increase DHT by doing and using the following:
- Exercise heavy and explosively
- Androsterone (IdealabsDC) (it’s also a potent AI itself)
- Butea Superba (Am)
- Creatine (Am, iH)
- Avoid 5-AR inhibitors such as saw palmetto, polyunsaturated fat, stinging nettle, etc.
- Best 15 must-eat foods to increase DHT for more alpha energy
- How to increase DHT
#2 Fix insulin sensitivity
In a state of insulin resistance, there is increased oxidative stress, inflammation and stress hormones, such as adrenaline and cortisol, all of which activate the aromatase. Lowering those and improving insulin sensitivity will lower the aromatase.
A few things you can do to improve your insulin sensitivity is to:
- Eat protein with each meal
- Walk after each meal
- Lower free fatty acids with 300mg aspirin at each meal
- Inhibit excess lipolysis by lowering inflammation with vitamin E, aspirin, vitamin D, zinc, herbs, etc.
- Relax more. Stress promotes insulin resistance.
- Get enough sleep
- Be more active during the day
#3 Lose excess fat
Fat tissue express a lot of aromatase and the more fat you have, the more testosterone is converted to estrogen.
To lose fat, focus on:
- Eating in a slight deficit
- Moving more throughout the day
- Avoiding polyunsaturated fats as they slow the metabolic rate
- Keeping the gut clean as gut irritation and gut created serotonin promotes fat gain
- Eating enough protein for satiety
- Following a good, not too taxing program
#4 Eat a nutritious diet
Vitamins and minerals are essential for almost all processes in the body as well as for the proper metabolism of estrogen. Focus on getting enough:
- Vitamin B1 and B2 are essential for estrogen detoxification through the liver.
- Choline aids in estrogen detoxification.
- Calcium inhibits the aromatase, lowers inflammation and speeds up the metabolic rate.
- Zinc inhibits the aromatase and reduces the estrogen receptor expression.
- Vitamin A inhibits the aromatase and lowers the estrogen receptors.
- Magnesium inhibits the aromatase and is also a cofactor for the enzyme COMT, which breaks estrogen down into less potent metabolites.
- Vitamin E inhibits the aromatase and lowers estrogen receptor expression and sensitivity. Most foods are really low in vitamin E, so I recommend using a supplement instead, such as TocoVit from IdealabsDC.
- Iodine is inversely related to ERα concentration, thus restricting estrogen’s action. Plus, 2-5mg/day of iodine supplementation diminished the translocation of the ERα into the nucleus, preventing its action. Such a dose is too high for the long term and I would rather rely on food, such as seafood, for my iodine.
- Vitamin B3, specifically niacinamide, lowers estrogen receptors.
#5 Eat colorful fruits and vegetables
Fruits are not only a good source of vitamins and minerals, but also phytonutrients which can inhibit the aromatase. Some of these beneficial compounds include:
- Apigenin – dried parsley, celery and camomile are good sources
- Naringenin – citrus fruit
- Hesperidin – citrus fruit
- Kaempferol – arugula, kale, mustard greens and ginger are good sources
- Quercetin – radish leaves, carob, dill, cilantro and onion are good sources
#6 Get plenty of sunlight
Vitamin D inhibits that aromatase and downregulates the estrogen receptor.
#7 Lower stress
Stress lowers testosterone production and increases prolactin. A few tips to manage stress:
- Breathe deep and slow. My favorite method is 4 seconds in, 7 second hold, 8 second exhale.
- Listen to relaxing and/or upbeat music muscle
- Take a stroll in nature
- Have some carbs, such as fruit, dried fruit, milk, honey, etc.
- Think of something funny or try to see the funny in the situation. If it seems impossible, try harder. Something you can do in a negative situation is to think: “Let’s just laugh at that.” and then laugh out loud at it.
- Spend time with good people, but don’t use it as a scapegoat.
- Stop what you’re thinking of at the moment that is stressing you out and focus on nature or the environment around you.
- Use adaptogens such as aspirin and Tribulus Terrestris, both of which can reduce the stress-induced increase in prolactin (R, R)
- Balance your cortisol with adaptogens
#8 Lower inflammation
This is a big one. Lots of people have some kind of inflammation and most of the time it’s nothing dramatic. It can manifest as slow wound healing, frequent small infections, loose stool, brain fog, slight skin issues, low nail and hair quality, hair loss, etc. To lower inflammation, focus on:
- Consuming adequate vitamins and minerals, such as zinc, magnesium, calcium, copper, vitamin C, A, E, K2, B-vitamins, etc.
- Optimizing digestion – the gut is usually a massive contributor to inflammation
- Speed up transit time – slow transit time can cause inflammation
- Getting sunlight – low vitamin D status can increase inflammation.
- Sleeping enough
- Avoiding PUFAs
- Showering in clean water
- Drinking clean water
- Breathing clean air. Get an air filter if your air isn’t clean.
- Make sure your living environment is clean, free of mold, etc.
- Avoid toxic heavy metals
- Be happy – being angry and irritated negatively affect your health
- Optimize gut health
#9 Drink coffee
Coffee inhibits the aromatase, downregulates the estrogen receptor, improves energy production and is good for liver health, which is where estrogen is broken down and detoxed.
#10 Consume beta-glucan
Beta-glucans are sugars that are found in the cell walls of bacteria, fungi, yeasts, algae, lichens, and plants and can inhibit the aromatase. Common sources include:
- White button mushrooms
- Turkey tail
Teelixer sells very high quality mushrooms if you want to get those.
#11 Use aromatase inhibiting herbs
If estrogen stays high persistently even if you got the above in check, then using herbs can be very helpful. Aromatase inhibiting herbs include:
- Grapeseed extract
- Stinging nettle
- Chrysin – found in raw honey, bee pollen and propolis
- Brassaiopsis glomerulata
- Olive leaf extract
- Tongkat Ali
- Ginkgo Biloba
#12 Try methylene blue
Methylene blue is one of my favorite supplements to use. It’s an aromatase inhibitor and an effective nootropic and has potent anti-inflammatory, neuroprotective and energy-boosting properties just to name a few. IdealabsDC (product: oxidal) and Healthnatura sell good methylene blue products.
#13 Promote estrogen detoxification through the liver
Estrogen undergoes phase I and phase II metabolism in the liver before it’s ready for excretion. Here are foods that promote:
- UDP-glucuronosyltransferase (UGT) enzymes – cruciferous vegetables, citrus foods, dandelion, rooibos tea, honeybush tea, rosemary, ellagic acid, ferulic acid, curcumin, astaxanthin and ferulic acid.
- D-glucaric acid for the UGT enzymes include: mung bean seeds, adzuki bean sprouts, oranges, spinach, apples, carrots, alfalfa sprouts, cabbage, Brussel sprouts, cauliflower, broccoli, grapefruit, grapes, peaches, plums, lemons, apricots, sweet cherries, corn, cucumber, lettuce, celery, green pepper, tomato and potato.
- Nuclear factor (erythroid-derived 2)-like 2 – curcumin, broccoli constituents, garlic, epicatechins, ginger, purple sweet potato, isoflavones, coffee, rosemary, pomegranate, naringenin, ellagic acid, astaxanthin, γ-tocopherol, chlorophyll, blueberries and EGCG
#14 Use estrogen receptor antagonistic herbs
Estrogen exerts most of its actions through the estrogen receptors. One way we can reduce the action of estrogen is to reduce the estrogen receptors and quantity and sensitivity. Here are a few herbs that can do that:
- Prunella Vulgaris
#15 Try progesterone
Progesterone, similar to DHT, is an estrogen antagonist and inhibits the action of estrogen. IdealabsDC sell a good progesterone product (progestene) for topical use.
#16 Lower serotonin
There is evidence that activation of the serotonin receptor 5-HT2A can promote the aromatase. 5-HT2A inhibitors include:
- Bacopa (Am, iH, NA (10% off code)), Ginkgo Biloba (Am, iH, NA (10% off code)), Feverfew (Am, iH)
Now you know what is most important to keep estrogen in check. Remember, being healthy and having the right hormones high and the less desirable ones low, is accomplished through the right diet and lifestyle. It needs to be enforced daily.
I’ve put together a PDF of the daily routine, with recipes, supplements and activities that I would use/do to reduce estrogen no normal levels.
Daily routine for lowering excess estrogen
If you need help with anything, such as have a question or require coaching, reach out and we’ll discuss the best course of action.
As always, thanks so much for reading my article. Let me know in the comments below if you have any questions. And if you found this article to be insightful and helpful please like and share so this information can help others as well.
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