4 Ways You Can Naturally Decrease Estrogen

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Estrogen is an important hormone, for both females and males. Unfortunately, most people on a modern diet and living a modern lifestyle have an estrogen imbalance.

This imbalance is particularly bad for men. Too much estrogen can cause the growth of man boobs, decreased libido, and depression.

In addition to increasing your body’s natural testosterone and growth hormone, you can also use these 4 strategies to naturally decrease your estrogen levels.

Avoid Soy


Soy is one of the most harmful foods you can put into your body. After sugar and vegetable oils, it’s the best thing to cut out of your diet in order to make gains.

Soy is especially harmful for males. In addition to making you sick, soy can also cause mood swings, man boobs, and erectile dysfunction.


Soy causes this by having your body produce more estrogen. Simple as that.

The easiest way–okay, maybe not the easiest, but the most effective way–to eliminate soy is by reading the ingredients lists of the food you consume and avoid the following:

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Be Happy


This tactic is more abstract but no less important.

High levels of stress–and depression–have been shown to have a direct correlation to estrogen levels.

So how can you combat stress?

Make a conscious effort to do something you enjoy every day. Watch a comedian that cracks you up on YouTube. Call an energy-giving friend. Volunteer for a cause you care about. Have sex.

You can also try this simple 60-second exercise to relieve stress.

Bottom line: Don’t worry, be happy.

Eat Smarter

rare meat

There are several things you can do to optimize your diet to decrease estrogen.

1) Eat Pesticide-free Produce

One of the reasons we support buying organic is because organic produce is pesticide-free.

Pesticides disrupt normal healthy hormone regulation, including estrogen.

Buy organic or find local farmers who raise their crops without pesticides. It’s well worth the modest premium.

2) Eat Broccoli or Cauliflower Daily

These two superfoods contain a micronutrient called sulforaphane. Sulforaphane is one of the most promising natural compounds for life extension. Among the bevy of positive benefits is proper regulation of estrogen.

These veggies should be eaten raw at best; gently steamed at worst. If you don’t like the taste, you’re not alone. I throw these superfoods in a blender with my protein shakes and power through.

Don’t sleep on sulforaphane. [An easier but far less effective way to get sulforaphane is to supplement with broccoli sprout extract.]

3) Avoid Eating Out of Plastic Containers

Plastic containers–even the ones touted for being BPA-free–contain a host of harmful chemicals. Like pesticides, these chemicals interfere with your hormones.

Moreover, opting for plastic is a lose-lose proposition. In addition to harming you, these items are terrible for the Earth that supports all of us.

Steer clear of plastics.

4) Limit How Much Bran and Legumes You Eat

Simply put, eating a lot of bran or legumes will raise your estrogen levels.

Keep your consumption of these to a minimum.

5) Eat Red Meat

The healthy fats in red meat increase your body’s production of testosterone, which in turn helps regulate your estrogen levels.

Again, buying organic is important. Even more important that produce, because of the nutrient-density. Get organic, grass-fed meat to insure you aren’t consuming antibiotics, antidepressants, and other nasty stuff fed to mistreated livestock.

Limit Booze


Alcohol is not a healthy way to handle stress. (Sorry if that was your idea of how to achieve the Be Happy tactic.)

In addition to a whole host of other problems, too much booze can dramatically increase your estrogen levels.

Limit your liquor intake to 1 to 2 drinks a day (exception: cheat days). That’s 12 to 24 ounces of beer; 6 to 12 ounces of wine; and 1 to 2 ounces of the hard stuff–not a Big Gulp filled with Jack.

Clear distilled alcohol, like vodka, is probably the least harmful to your body. (Still not optimal.)

If you want to decrease estrogen skip that third drink.

Thank you for reading this article. Please put any questions or comments below.