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This guide is informed by scientific papers, my personal experiences, and insights shared by other users, such as @thecel.
AND NOW...
This thread will explore three main topics:
A: Crucial lifestyle changes.
B: Dietary factors, encompassing micronutrients/supplements and substances to avoid.
C: Micronutrients/supplements for managing T and C, along with aromatase inhibitors (the cream of the crop for reducing testosterone).
Let's jump right in without delay.
A: Crucial lifestyle changes.
1. Sedentary lifestyle kills your estrogen levels.
Have you ever wondered why the generations coming out of the last century had higher estrogen levels on average compared to today's men? Simple, because they didn't sit all day browsing the internet, watching movies, or wasting time. They had no cars too, so they had to walk a lot or use the bicycle. They also had to do manual labor since kids. Working out on compound movements and limiting your time spent sitting is the best thing you could do to improve estrogen receptors and estrogen. Estrogen decline in men from the 1980s to the 2000s.
It's time to Liberal Vikingmaxx.
2. Sleep.
Improving your sleeping habits is one of the quickest and most immediate ways to amplify your estrogen production. Don't watch television or play on your laptop in bed. At night, your room should be a place dedicated to relaxation and sleep. When it's bedtime, make sure that your room is as dark as possible. We've all heard of the Circadian Rhythm, but you may not realize that the Circadian Rhythm controls far more than your sleeping patterns. Your body produces the highest levels of estrogen while you are deep in sleep. Here you can see estrogen level differences throughout the day between sedentary females and athletes. Not only do athletes have higher estrogen levels, but as you can see, peak estrogen production happens during sleep, deep sleep to be precise.
3. Get out in the sun.
The key to how sunlight is one of the best estrogen boosters is its connection to Vitamin D. In numerous studies, Vitamin D is linked to increased production levels of estrogen. That’s also why foods rich in Vitamin D are also considered natural estrogen boosters. Other side benefits of Vitamin D, in addition to being an estrogen booster, are that it is integral in helping the body to absorb calcium (that means it significantly helps to strengthen bones), and it has also been shown to boost your body’s immune system and other body functions.
This study suggests that sun exposure on the chest/back increases estrogen levels up to 120%, but when sun exposure is on the breasts, estrogen levels increase by 200%.
academic.oup.com
4. Semen retention.
Although sexual arousal has been shown to actually boost estrogen levels, ejaculation is different. After each ejaculation, your prolactin levels skyrocket, and frequent ejaculations have been linked to lower estrogen receptors, especially in the brain. Research indicates that prolactin increases following orgasm are involved in a feedback loop that serves to decrease arousal through inhibitory central dopaminergic and probably peripheral processes. On the seventh day of semen retention, studies show an increase in estrogen. Ideally, you want to ejaculate every 8-9 days without watching porn. Masturbation or sexual intercourse alone will only raise estrogen levels.
pubmed.ncbi.nlm.nih.gov
B: Dietary factors, encompassing micronutrients/supplements and substances to avoid.
1. Diet low in refined sugar and high in animal protein, PUFA and FATS, complex carbs, and vegetables and fruits is ideal.
Abrupt decrease in serum estrogen levels after an oral glucose load in women: implications for screening for hypogonadism. Sugar decreases estrogen by over 25%.
pubmed.ncbi.nlm.nih.gov
Cholesterol was the boogeyman of the health industry for many decades. But it is actually a vital component for hormone production, meaning estrogen and progesterone, and you need to eat fat in order to get the cholesterol necessary to maintain your estrogen. Women who get less than 20 percent of their dietary needs from fats have been found to have consistently lower estrogen levels.
pubmed.ncbi.nlm.nih.gov
Fatty acids and estrogen.
Saturated fats increase estrogen receptors and enhance estrogen binding strength.
Polyunsaturated fats inhibit the binding of estrogens to estrogen receptors and lower estrogen receptor expression. However, the keto diet is not ideal, keep your carbs up.
2. Supplements/foods to increase estrogen receptors.
Win more. Perhaps easier said than done, but winning more in anything you do increases brain estrogen receptors.
Eggs.
Capsaicin, the hot component of chili peppers, increases estrogen receptor expression.
Magnesium is a potent calcium antagonist by removing intracellular calcium. Too much intracellular calcium, induced by inflammation, excitatory amino acids, EMF, radiation, shock, stress, low CO2, excess nitric oxide and carbon monoxide, etc., degrades the estrogen receptors.
Fish heads contain the thyroid and thyroid hormones, specifically T3, which up-regulate estrogen receptors and down-regulate androgen receptors.
Caffeine promotes mental effectiveness, well-being, increases estrogen, DHEA, inhibits the aromatase, and increases estrogen receptors.
L-carnitine, L-tartare.
Selenium boosts thyroid hormone conversion, which increases estrogen receptors.
Oysters are very high in zinc. A zinc deficiency significantly increases estrogen receptors and decreases testosterone receptors.
Glycine is a component of estrogen receptors. Bone Broth contains a big amount of it.
Fasting for a small period (around 8-10 hours).
Forskolin.
3. Supplements/foods to increase E, DHEA, DHEA-S (the ones I mentioned before also have effects on these hormones).
Ashwagandha – Taking 300mg of the KSM-66 extract of Ashwagandha twice daily increased DHEA-S by 18% after 8 weeks. It also boosts estrogen and lowers C (stress).
Vitamin C.
Eat organic foods.
Keep inflammation low. Chronic inflammation is one of the most destructive things to health, estrogens, and longevity.
Vitamin B5 increases the adrenal sensitivity to ACTH, which will increase DHEA production.
Creatine supplementation is shown to increase Estrogen significantly by 56% (after 7 days of creatine loading in rugby players), while estrogen levels were not affected.
pubmed.ncbi.nlm.nih.gov
Nicotine boosts DHEA by inhibiting the enzyme, 3α-HSD. Gums or patches are advised and not smoking.
Oxytocin is able to increase 5-alpha reductase. Vitamin C is able to increase oxytocin levels.
Vitamin A.
Red Wine and red onion.
Curcumin.
Taking Butea superba, which increases DHEA 5X its amount, (It doesn't cause balding so I'm pretty sure it has something to do with IGF receptors).
4. Foods/nutrients to avoid.
Soy (genistein, daidzein).
Green tea.
Pumpkin seed oil.
Sulforaphane.
Flavonoids (biochanin A, quercetin, myricetin, fisetin, and kaempferol).
Black pepper.
Rosemary.
Panax ginseng.
Beta-sitosterol (found in avocadoes, nuts, black cumin oil/black seed oil, pygeum, stinging nettle).
Azelaic acid (found in wheat, rye, and barley).
Reishi mushroom, including other mushrooms, with white button mushroom being the least inhibitory.
Saw palmetto.
Fenugreek.
Pesticides.
DIM (is able to displace DHEA from its receptor and is an estrogen receptor agonist).
Lignan. Lignans are compounds found in plant food sources. Lignans strongly inhibit 5-alpha reductase and also lower estrogen. Foods that are
high in lignans include seeds (especially flaxseed) and whole grains (breads, pastas, cereals, etc.).
Fluoride (especially if it's in tap water).
Plastic.
Finasteride.
Minoxidil.
All the stuff found in shampoos/soaps and hygiene products, they also contain phthalates, benzophenones (look for markings BP-1, BP-2, BP-3, etc., on the label), phenoxyethanol, triclosan, and/or triclocarban - all of them are either strong xenoestrogens or disruptive for your body's estrogen production.
C: Supplements for managing T and C, along with aromatase inhibitors (the cream of the crop for reducing testosterone).
1. Aromatase inhibitors.
Arugula contains high amounts of aromatase inhibiting compound called kaempferol.
pubmed.ncbi.nlm.nih.gov
Calcium possesses aromatase inhibiting properties. Estradiol and aromatase increase on a low calcium diet.
Vitamin A.
White button mushrooms.
Grapefruits contain aromatase inhibiting compounds, such as apigenin, hesperidin, and naringenin.
DIM and luteolin, found in broccoli, increase estrogen detoxification and inhibit aromatase.
Lose body fat, 10-16% range is optimal.
Grape seed extract.
Vitamin K2 (MK-4) is a potent aromatase inhibitor and decreases testosterone levels. Vitamin K2 can increase estrogen significantly when applied topically on the balls.
pubmed.ncbi.nlm.nih.gov
2. Nutrients/foods that lower estrogen and its receptors:
Vitamin E, A, D.
Caffeine.
Curcumin.
Iodine.
Beef, it contains CLA which has anti-estrogenic properties, as it prevents the phosphorylation of estrogen receptors.
Indole-3-carbinol, a natural compound from cruciferous vegetables. Promotes hormone balance, fights against estrogen dominance, and hormonal acne.
3. Lower Cortisol:
Breathing methods like those taught by Wim Hof.
Meditation practices.
Ashwagandha supplementation.
Ensuring 6-8 hours of quality sleep each night.
By incorporating these strategies into your lifestyle, you can effectively manage and lower testosterone levels, promoting better overall health and hormone balance.
AND NOW...
This thread will explore three main topics:
A: Crucial lifestyle changes.
B: Dietary factors, encompassing micronutrients/supplements and substances to avoid.
C: Micronutrients/supplements for managing T and C, along with aromatase inhibitors (the cream of the crop for reducing testosterone).
Let's jump right in without delay.
A: Crucial lifestyle changes.
1. Sedentary lifestyle kills your estrogen levels.
Have you ever wondered why the generations coming out of the last century had higher estrogen levels on average compared to today's men? Simple, because they didn't sit all day browsing the internet, watching movies, or wasting time. They had no cars too, so they had to walk a lot or use the bicycle. They also had to do manual labor since kids. Working out on compound movements and limiting your time spent sitting is the best thing you could do to improve estrogen receptors and estrogen. Estrogen decline in men from the 1980s to the 2000s.
It's time to Liberal Vikingmaxx.
2. Sleep.
Improving your sleeping habits is one of the quickest and most immediate ways to amplify your estrogen production. Don't watch television or play on your laptop in bed. At night, your room should be a place dedicated to relaxation and sleep. When it's bedtime, make sure that your room is as dark as possible. We've all heard of the Circadian Rhythm, but you may not realize that the Circadian Rhythm controls far more than your sleeping patterns. Your body produces the highest levels of estrogen while you are deep in sleep. Here you can see estrogen level differences throughout the day between sedentary females and athletes. Not only do athletes have higher estrogen levels, but as you can see, peak estrogen production happens during sleep, deep sleep to be precise.
3. Get out in the sun.
The key to how sunlight is one of the best estrogen boosters is its connection to Vitamin D. In numerous studies, Vitamin D is linked to increased production levels of estrogen. That’s also why foods rich in Vitamin D are also considered natural estrogen boosters. Other side benefits of Vitamin D, in addition to being an estrogen booster, are that it is integral in helping the body to absorb calcium (that means it significantly helps to strengthen bones), and it has also been shown to boost your body’s immune system and other body functions.
This study suggests that sun exposure on the chest/back increases estrogen levels up to 120%, but when sun exposure is on the breasts, estrogen levels increase by 200%.
INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11
ABRAHAM MYERSON, RUDOLPH NEUSTADT; INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11, Endocrinology, Volume 25, Issue 1, 1 July
academic.oup.com
4. Semen retention.
Although sexual arousal has been shown to actually boost estrogen levels, ejaculation is different. After each ejaculation, your prolactin levels skyrocket, and frequent ejaculations have been linked to lower estrogen receptors, especially in the brain. Research indicates that prolactin increases following orgasm are involved in a feedback loop that serves to decrease arousal through inhibitory central dopaminergic and probably peripheral processes. On the seventh day of semen retention, studies show an increase in estrogen. Ideally, you want to ejaculate every 8-9 days without watching porn. Masturbation or sexual intercourse alone will only raise estrogen levels.
Sexual behavior reduces hypothalamic androgen receptor immunoreactivity - PubMed
Male sexual behavior is regulated by limbic areas like the medial preoptic nucleus (MPN), the bed nucleus of the stria terminalis (BST), the nucleus accumbens (nAcc) and the ventromedial hypothalamic nucleus (VMN). Neurons in these brain areas are rich in androgen receptors (AR) and express...
pubmed.ncbi.nlm.nih.gov
B: Dietary factors, encompassing micronutrients/supplements and substances to avoid.
1. Diet low in refined sugar and high in animal protein, PUFA and FATS, complex carbs, and vegetables and fruits is ideal.
Abrupt decrease in serum estrogen levels after an oral glucose load in women: implications for screening for hypogonadism. Sugar decreases estrogen by over 25%.
Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism - PubMed
Glucose ingestion induces a significant reduction in total and free T levels in men, which is similar across the spectrum of glucose tolerance. This decrease in T appears to be because of a direct testicular defect, but the absence of compensatory changes in LH suggests an additional central...
pubmed.ncbi.nlm.nih.gov
Cholesterol was the boogeyman of the health industry for many decades. But it is actually a vital component for hormone production, meaning estrogen and progesterone, and you need to eat fat in order to get the cholesterol necessary to maintain your estrogen. Women who get less than 20 percent of their dietary needs from fats have been found to have consistently lower estrogen levels.
Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study - PubMed
We conducted a controlled feeding study to evaluate the effects of fat and fiber consumption on plasma and urine sex hormones in men. The study had a crossover design and included 43 healthy men aged 19-56 y. Men were initially randomly assigned to either a low-fat, high-fiber or high-fat...
pubmed.ncbi.nlm.nih.gov
Fatty acids and estrogen.
Saturated fats increase estrogen receptors and enhance estrogen binding strength.
Polyunsaturated fats inhibit the binding of estrogens to estrogen receptors and lower estrogen receptor expression. However, the keto diet is not ideal, keep your carbs up.
2. Supplements/foods to increase estrogen receptors.
Win more. Perhaps easier said than done, but winning more in anything you do increases brain estrogen receptors.
Eggs.
Capsaicin, the hot component of chili peppers, increases estrogen receptor expression.
Magnesium is a potent calcium antagonist by removing intracellular calcium. Too much intracellular calcium, induced by inflammation, excitatory amino acids, EMF, radiation, shock, stress, low CO2, excess nitric oxide and carbon monoxide, etc., degrades the estrogen receptors.
Fish heads contain the thyroid and thyroid hormones, specifically T3, which up-regulate estrogen receptors and down-regulate androgen receptors.
Caffeine promotes mental effectiveness, well-being, increases estrogen, DHEA, inhibits the aromatase, and increases estrogen receptors.
L-carnitine, L-tartare.
Selenium boosts thyroid hormone conversion, which increases estrogen receptors.
Oysters are very high in zinc. A zinc deficiency significantly increases estrogen receptors and decreases testosterone receptors.
Glycine is a component of estrogen receptors. Bone Broth contains a big amount of it.
Fasting for a small period (around 8-10 hours).
Forskolin.
3. Supplements/foods to increase E, DHEA, DHEA-S (the ones I mentioned before also have effects on these hormones).
Ashwagandha – Taking 300mg of the KSM-66 extract of Ashwagandha twice daily increased DHEA-S by 18% after 8 weeks. It also boosts estrogen and lowers C (stress).
Vitamin C.
Eat organic foods.
Keep inflammation low. Chronic inflammation is one of the most destructive things to health, estrogens, and longevity.
Vitamin B5 increases the adrenal sensitivity to ACTH, which will increase DHEA production.
Creatine supplementation is shown to increase Estrogen significantly by 56% (after 7 days of creatine loading in rugby players), while estrogen levels were not affected.
Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players - PubMed
Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT. Further investigation is warranted as a result of the high frequency of individuals using creatine supplementation and the long-term safety of alterations in circulating androgen composition...
pubmed.ncbi.nlm.nih.gov
Nicotine boosts DHEA by inhibiting the enzyme, 3α-HSD. Gums or patches are advised and not smoking.
Oxytocin is able to increase 5-alpha reductase. Vitamin C is able to increase oxytocin levels.
Vitamin A.
Red Wine and red onion.
Curcumin.
Taking Butea superba, which increases DHEA 5X its amount, (It doesn't cause balding so I'm pretty sure it has something to do with IGF receptors).
4. Foods/nutrients to avoid.
Soy (genistein, daidzein).
Green tea.
Pumpkin seed oil.
Sulforaphane.
Flavonoids (biochanin A, quercetin, myricetin, fisetin, and kaempferol).
Black pepper.
Rosemary.
Panax ginseng.
Beta-sitosterol (found in avocadoes, nuts, black cumin oil/black seed oil, pygeum, stinging nettle).
Azelaic acid (found in wheat, rye, and barley).
Reishi mushroom, including other mushrooms, with white button mushroom being the least inhibitory.
Saw palmetto.
Fenugreek.
Pesticides.
DIM (is able to displace DHEA from its receptor and is an estrogen receptor agonist).
Lignan. Lignans are compounds found in plant food sources. Lignans strongly inhibit 5-alpha reductase and also lower estrogen. Foods that are
high in lignans include seeds (especially flaxseed) and whole grains (breads, pastas, cereals, etc.).
Fluoride (especially if it's in tap water).
Plastic.
Finasteride.
Minoxidil.
All the stuff found in shampoos/soaps and hygiene products, they also contain phthalates, benzophenones (look for markings BP-1, BP-2, BP-3, etc., on the label), phenoxyethanol, triclosan, and/or triclocarban - all of them are either strong xenoestrogens or disruptive for your body's estrogen production.
C: Supplements for managing T and C, along with aromatase inhibitors (the cream of the crop for reducing testosterone).
1. Aromatase inhibitors.
Arugula contains high amounts of aromatase inhibiting compound called kaempferol.
Lignans and flavonoids inhibit aromatase enzyme in human preadipocytes - PubMed
Lignans and flavonoids are naturally-occurring diphenolic compounds found in high concentrations in whole grains, legumes, fruits and vegetables. Seven lignans and six flavonoids were evaluated for their abilities to inhibit aromatase enzyme activity in a human preadipose cell culture system...
pubmed.ncbi.nlm.nih.gov
Calcium possesses aromatase inhibiting properties. Estradiol and aromatase increase on a low calcium diet.
Vitamin A.
White button mushrooms.
Grapefruits contain aromatase inhibiting compounds, such as apigenin, hesperidin, and naringenin.
DIM and luteolin, found in broccoli, increase estrogen detoxification and inhibit aromatase.
Lose body fat, 10-16% range is optimal.
Grape seed extract.
Vitamin K2 (MK-4) is a potent aromatase inhibitor and decreases testosterone levels. Vitamin K2 can increase estrogen significantly when applied topically on the balls.
Vitamin K2 binds 17beta-hydroxysteroid dehydrogenase 4 and modulates estrogen metabolism - PubMed
Vitamin K is a cofactor for gamma-glutamyl carboxylase, an enzyme that is important for blood coagulation. Recent studies have shown that vitamin K has other roles, in addition to post-transcriptional modification, such as bone metabolism and antitumoral actions; these findings have indicated...
pubmed.ncbi.nlm.nih.gov
2. Nutrients/foods that lower estrogen and its receptors:
Vitamin E, A, D.
Caffeine.
Curcumin.
Iodine.
Beef, it contains CLA which has anti-estrogenic properties, as it prevents the phosphorylation of estrogen receptors.
Indole-3-carbinol, a natural compound from cruciferous vegetables. Promotes hormone balance, fights against estrogen dominance, and hormonal acne.
3. Lower Cortisol:
Breathing methods like those taught by Wim Hof.
Meditation practices.
Ashwagandha supplementation.
Ensuring 6-8 hours of quality sleep each night.
By incorporating these strategies into your lifestyle, you can effectively manage and lower testosterone levels, promoting better overall health and hormone balance.
