Home Strong Nutrition 8 Ways to Lower Estrogen Levels

8 Ways to Lower Estrogen Levels




Estrogen is a man-killer. 

It’s true. Estrogen is a feminizing hormone that can have dangerous effects on men and cause you to get overweight, struggle with disease, have embarrassing hormone imbalances and so much more. But the problem is, trying to keep your body from over-producing estrogen isn’t something you can do without thinking about it… (read: how modern society is ruining your manhood)

If you’re going to lower estrogen and keep your testosterone levels healthy, you need to make intentional choices to make it happen. In this article I’ll give you 8 good ones… (and I saved the best for last, so make sure you read all the way until the end.)

1. Lose Body Fat

One of the main causes of high estrogen levels is body fat. In fact, a study published in the World Journal of Men’s Health found that for every pound of fat you gain over the years, your aromatase enzyme activity increases. (1)

Aromatase enzymes are dangerous to your health as a man because they’re responsible for converting testosterone into estrogen. It’s almost like experiencing an internal “sex change.” 

Plus, as you put on more fat, your most potent male hormone, dihydrotestosterone (DHT) becomes less active. (2) After this happens it becomes even harder to build muscle and prevent fat gain, which is how most men get fat and then produce more estrogen. It’s a vicious cycle that you don’t want any part of.

So what’s you solution?

Lose body fat. The best way to do that is through a solid nutrition and training program. (check out the BEAST workout)

But at the end of this article I’ll also show you how to fight aromatase enzymes and set up an estrogen defense shield without training or nutrition. 

2. Limit PUFA Intake

PUFA stands for polyunsaturated fats. 

In recent years, this kind of fat has become incredibly popular. You probably have some of it in your kitchen cabinets right now. 

Multiple studies have shown that PUFAs stimulate estrogen production and increase activity towards estrogen receptors in humans. (3) (4) This basically means that with every sip or bite, you self-sabotage your body. 

Avoid these PUFAs to keep your estrogen levels low: 

  • Vegetable Oil
  • Walnuts
  • Sunflower Seeds
  • Flaxseed or Flaxseed Oil
  • Soybean Oil
  • Corn Oil

3. Limit Use Of Plastics

It’s sad but true. All the plastic you use on a daily basis is increasing your estrogen levels. Whether it’s bottled water, plastic forks or knives, or the packages some of your food comes in—it’s all doing you harm. 

Many chemicals in plastics have been identified as xenoestrogens and antiandrogens. This means that they’ll both increase estrogen and lower testosterone at the very same time. The chemicals in these plastics are structured similarly to estrogens—which means that when they get in the body, they’ll attach to estrogen receptors which has feminizing effects on you from the inside-out. 

Plus, these chemicals have been shown to lower testosterone and your body’s most potent form of testosterone (DHT) as well. (5) (6) 

So here’s what you need to do:

  1. Try to stay away from plastics as often as possible. Don’t drink from water bottles and instead, get a filter and drink from a glass cup. Try to get rid of plastic forks and knives and opt for whole foods instead of foods wrapped in plastic that you can throw in the microwave.
  2. Check out this estrogen defense shield HERE.

3. Check Your Personal Care Items

Many store-bought personal care items like shaving cream, shampoo, body wash, soap, sunscreen and so much more are filled with estrogenic chemicals. Similar with the plastics above, these items contain xenoestrogens, which activates estrogen receptors. 

The good news is there’s a simple way to identify which personal care items to stay away from by simply looking at the label and seeing parabens (methyl-, butyl-, ethyl-, propyl-, heptyl-, etc). These are known to raise estrogen and lower testosterone. (7) (8) 

The bad news, is that just about every personal care item you find at the store has them… Plus, I’m sure you don’t have all the time in the world to sift through every shampoo bottle in the aisle. 

So here’s what you can do… 

  1. Get your personal products from an online distributor. Search for paraben-free personal care products and order up.
  2. Don’t want to worry about getting new personal care products? Check out this estrogen defense shield that some are also calling “testosterone in a glass.” CLICK HERE. 

4. Eat Cruciferous Vegetables

Cruciferous vegetables are one of the best foods you can eat in to reduce estrogen levels. 

They contain a compound called DIM (3’3 diindonylmethane) and even more powerful compound IC3 (Iindole-3-Carbinol). This combination helps your body to remove estrogen out of the liver, which is huge news for guys luck us who are surrounded by estrogen at every corner. 

A study from Stony Brook University also found that cruciferous vegetables contain plant sterols which reduce estrogen levels even more. (9) 

So here’s what you need to do: eat more salads with veggies like kale, cabbage and broccoli to reduce estrogen.

Important note: Hey man, you need to be careful here because studies have shown that eating too many greens can put you at risk of low testosterone levels. Plus, the fiber in greens will eat up a lot of room in your belly and make it harder to eat enough of the foods you really need to produce testosterone like whole cage-free eggs and grass-fed beef. That’s why I think you should check out this brand new greens powder that I had a team of scientists create. It tastes great, plus it lowers estrogen, boosts testosterone, skyrockets libido and so much more all at once. Check it out HERE.

5.Drink With Extra Virgin Olive Oil

I’m convinced that as a man, extra virgin olive oil is one of the only oils you should ever consume with. It’s been shown in rat studies to convert good (HDL) cholesterol into testosterone inside the testicular leydig cells. (10)

Also, a study from the University of Illinois at Chicago found that olive oil is high in lutreopin—a compound that keeps your testosterone from converting into estrogen. (11)

Basically, this oil will do exactly what you need any food to do for you as a guy who’s surrounded by estrogen products on a daily basis—boost testosterone while reducing estrogen in the body. 

So what should you do? Get rid of those vegetable oils or cooking sprays you use in the frying pan or on salads and replace it with olive oil.

6. Drink Red Wine

A glass of red wine paired with a juicy steak, or during some one-on-one time with your lady is a great way to lower estrogen levels. Red grapes contain powerful anti-estrogenic properties. 

They’re loaded with reservatrol and polythenols which increase testosterone levels and decrease estrogen levels. Plus, it also protects your testosterone from converting into estrogen like other estrogen-eliminators on this list. 

But that’s not all. There are two more ways red grapes or red wine will reduce estrogen levels. A study published in Cancer Research found the seeds of red grapes contain a compound called proanthocyanidin, which is an anti-estrogen. (12)

Also, the skins of red grapes contain a flavonoid called quercetin which has also been shown to lower estrogen levels and will  increase nitric oxide production (which will give your libido an extra lift.) (13)

So here’s what you should do: Drink a glass of red wine once a night, or enjoy a large handful of red grapes for lunch because based on the research, a handful of red grapes a day, keeps the estrogen away. 


Listen man, those are a lot of steps that’ll help you lower estrogen levels. But I think this is the best one… 

See, about a year ago I started on this journey to create a supplement that’ll set up an estrogen defense shield in your body while at the same time increase testosterone, improve your ability to build muscle and burn fat, jack-up your libido and so much more. 

It’s called MAN GREENS—the only greens supplement made for men that’s shown to overcome the exact pain points I’ve talked about it this article. It’s been scientifically formulated with the best herbs and greens for men like ashwagandha, horny goat weed, forskolin, maca, beetroot powder… plus, it tastes amazing. 

It’ll lower feminizing hormones and boost your anabolic hormones by 540% in just a few sips. So don’t wait any longer man, check out MAN GREENS HERE and see if it’s right for you.

Until next time…

Stay manly.

Scientific References:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3770848/ 

(2) https://www.ncbi.nlm.nih.gov/pubmed/17170221 

(3) https://www.ncbi.nlm.nih.gov/pubmed/8424117 

(4) https://pdfs.semanticscholar.org/f66c/1dfa9dc1e792ba41202193e9451b9322f571.pdf 

(5) https://www.ncbi.nlm.nih.gov/pubmed/19906654 

(6) https://www.ncbi.nlm.nih.gov/pubmed/20144698 

(7) https://www.ncbi.nlm.nih.gov/pubmed/12419695 

(8) https://www.ncbi.nlm.nih.gov/pubmed/11867263 

(9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635199/ 

(10) http://link.springer.com/article/10.1007%2Fs11745-008-3277-z 

(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074486/ 

(12) http://www.ncbi.nlm.nih.gov/pubmed/14679019 

(13) https://academic.oup.com/toxsci/article/82/1/70/1651726 


Please enter your comment!
Please enter your name here

Chad Howse

Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

Recent posts

Freedom > Safety

there's a lot we can cover societally right now about the argument of safety over freedom and vice-versa, but let's forget about society and...

Why No One Respects You (how to get more respect)

People crave respect, especially men.  We want to be feared, respected, to have people treat us a certain way so we can get what we...

How to NOT Die With Unrealized Dreams…

I love traditions. I love creating them, maintaining them, and the anticipation of the entire thing. Every year around this time I have a group of...

How to Stop Being Mr. Niceguy and Command Respect

When I was growing up with a Canadian dad and an Italian mom, I was always told to be good.  Along with that goodness I...

If There Is a Heaven…

One of the flaws in our thinking as humans is that we can’t see the effects of many of our actions. We’re stuck in...