How to Lower Estrogen Levels in Men

How to lower estrogen levels in men is a hot topic these days since it seems to be something that so many males suffer from.

Seinfeld fans will undoubtedly never forget the episode in which Frank Costanza and Kramer invented the mansierre, which was a bra for men with excessive breast development.

While we all laughed hysterically some people were just the slightest bit uncomfortable because the reality is that an inordinate number of men have “moobs,” or man boobs.

This is often due to excessively high body fat levels. But it can also be due to high levels of estrogen.

Having high estrogen can not only cause you to gain body fat in the chest and lower abdominal area but it can lead to numerous health issues and diseases.

Unfortunately more and more males are suffering from increasingly high estrogen levels and this is leading to the continued feminization of the male species as we know it. Today, the average male has a testosterone level that is 15-50% (depending on the study you read) lower than it was 50 years ago. This is an epidemic, my friends.

It has to stop now before it’s too late.

So I’ve compiled a list of 12 ways that will help answer the question How to Lower Estrogen Levels in Men. Check it out below…

By following this advice you will hopefully eliminate your need for ever having to call up Kramer and Frank for one of their prized inventions.

1) Don’t eat fake foods. This means most foods that come out of a box, bag or can should be off your list. Basically, if a cavemen couldn’t eat it, you shouldn’t eat. All the chemicals and artificial junk that they put in most foods these days can lead to increased estrogen levels and numerous other health problems.

2) Avoid eating and drinking out of plastic as much as possible. This has been linked with increased estrogen levels.

3) Eat only organic, pesticide and chemical free produce, preferably purchased from a local farmers market. Pesticides and herbicides have been shown to increase estrogen levels.

4) Avoid all meat and dairy unless you are 100% sure that it is drug free and organic. All of the drugs and hormones that go into most animal and dairy products will wreak havoc on your body, dramatically boost estrogen levels and lead to heart disease and cancer. Also be sure to eat only beef that is from grass fed and not grain fed cows. I personally order from US Wellness Meats and highly recommend their services and products.

5) Avoid all commercially made protein powders for the same reasons listed above. If your whey protein comes from a cow that has been fed grains and pumped full of drugs there’s a good chance your estrogen levels will go up from consuming it.

6) Eat only wild caught fish. Unfortunately we have destroyed and polluted many of the lakes, oceans, streams and rivers on the planet and because of that a lot of the fish we consume these days is loaded with PCB’s and dioxins that you should really avoid as much as possible. Be sure to avoid all farm raised fish.

If you take an essential fatty acid supplement (as you should) make sure that it’s from clean sources and uncontaminated, like this one.

You should also support clean water laws and organizations like Waterkeeper.

7) Only drink purified water. Our water quality continues to worsen all the time and is filled with numerous toxins and estrogenic compounds. Surprisingly, NYC has great water quality. Other places are not so fortunate.

8] Consume citrus fruits regularly. These have been proven effective in the fight against estrogen.

9) Eat lots of cruciferous vegetables such as broccoli and cauliflower. These have also been shown to have anti estrogenic properties.

An outstanding product, that I and all of my clients take daily is Athletic Greens. It has ample amounts of cruciferous veggies and citrus fruits in it along with several other organic compounds. It’s at the top of my recommended supplement list.

10) If you must drink alcohol try to avoid beer as much as you can because it is highly estrogenic; thus the acclimation of a beer belly. Red wine is a far better choice and may actually be anti estrogenic. Personally, I prefer and recommend vodka.

11) Eat a good amount of organic nuts and seeds. A high intake of organic nuts has been linked to increased virility in men.

12) Lose excess bodyfat. Nothing will help prevent the conversion to estrogen any more effectively than losing bodyfat.

It’s absolutely essential for males to get their bodyfat levels under 15% and keep them there if they want to be healthy and win the war against estrogen. That means cut your carbs and your junk food and get out there and start sprinting two or three times per week.

Now you know how to lower estrogen levels in men. If you have any comments or questions please leave them below.

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58 Responses to How to Lower Estrogen Levels in Men

  1. jake June 4, 2008 at 9:20 am #

    Hi Jason,
    Can you write about what your diet is like these days, how many calories you eat to maintain your weight (or gain) as a vegan, strength training as a vegan/vegetarian, etc. Thanks,

  2. Jeffo June 5, 2008 at 10:11 pm #

    I’ve always been a smaller guy. Lot of cardio, not much strength work. So I was lean, but lacked the kind of build I really wanted. I recently decided to make two big life changes: becoming a vegan to give up the unhealthy options in animal products and taking on a serious strength-training regimen after reading your old blog. As a result, I’m trying to eat a lot more to “bulk up” and fuel my short, high-intensity training sessions.

    I find myself having trouble getting the bulk calories I need during the day, however (especially given the rise in food prices even at the farmer’s markets). Do you have any suggestions for getting high caloric intake without resorting to processed foods? Organic peanut butter and sprouted grain bread sandwiches are the “miracle” food for one of my buddies, but I was wondering what you might suggest beyond what’s in your book in light of those food prices.

    Thanks Jason for inspiring me!

  3. Tusker June 6, 2008 at 10:49 am #

    I’m in the same boat as these guys.
    Last month i cut out all meat; 2 weeks later i dropped dairy as well.
    so far i’ve lost 7 pounds (down to 163 now) and dropped one notch on my belt.

    you were a big inspiration for me to make this change, jason…along with mac danzig and mike mahler. my diet is pretty well-rounded, but i could always use some more tips. let’s see some articles on vegan diets for MMA and high-performance lifting.

    thanks for all your work.

  4. Elliott June 6, 2008 at 1:54 pm #

    Good stuff Jay! Have you read anything by The Weston A Price Foundation or Sally Fallon? I think you would like alot of it.

    Great books:
    “Nutrition and Physical Degeneration” by Weston A Price
    “Nourishing Traditions” by Sally Fallon
    “Empty Harvest”
    “Crazy Makers”
    “Paradox Of Plenty” by Harvey Levinston
    “How To Eat Move & Be Healthy” by Paul Chek
    “Fit To Fight” by Ferruggia! ;)

  5. jasonferruggia July 18, 2009 at 7:17 am #

    Eat a ton of nuts and add a tablespoon or two of olive oil to every meal.

    • alex August 10, 2012 at 7:49 am #

      testing this comment thing

    • alex August 10, 2012 at 7:52 am #


  6. jasonferruggia July 18, 2009 at 7:17 am #

    Great work. Keep killing it.

  7. Justin Bosley July 18, 2009 at 10:38 am #

    Coming from a guy who used to be heavy this article rocks….I worked long and hard to rid myself of the man-boobs. Didn’t realize citrus fruits helped in this area…thats cool. I’ve been doing the vegetarian diet as an experiment for about 6 weeks now and love it and think I’m gonna stick with it!

    Anyways I’m off to consume a bag of oranges and watch the ugly baby episode.

  8. Justin July 19, 2009 at 5:32 am #

    What do you recommend I eat and drink out of at work if not plastic?

    • josh March 3, 2012 at 6:54 am #

      A glass bottle.

    • Adam June 2, 2012 at 10:28 am #

      Glass or Stainless steel bottles and food containers :)

    • Mo321 October 26, 2013 at 3:02 pm #

      Eat and drink out of glass or stainless steel – not always possible but chemicals in plastic are highly estrogenic and they leech into the food and liquids

  9. Alex April 21, 2011 at 10:45 pm #

    I agree 150% This has been an issue that has had me concerned for quite a while now. Thank you for all the useful information. As always great job adressing issues that are important to us renagades. You are an inspiration to us all Jason.

  10. joe April 23, 2011 at 2:51 pm #

    On the topic of moobs, I have about 10% body fat and have one normal looking pec, but the right one looks like i have 30% body fat. could estrogen cause this? Or is it probably weird genetic stuff…

  11. Sam- Look Like An Athlete May 3, 2011 at 2:13 pm #

    One thing I really make sure I get are proper vitamin supplements FOR MEN. Instead of getting any generic vitamins for either sex it is important to take vitamins that are gender specific. Usually this helps in providing the right dosage of vitamins and minerals that help boost testosterone levels in men.

  12. sam May 8, 2011 at 2:04 pm #

    I think you’re all mixed up with how to become a man:
    If you want to be a man then have a look at Joshua, Moses, Daniel, Elijah, Elisha, Isaiah, Job, Samson…..

    • Ross September 19, 2011 at 10:36 am #

      Biblical allusions for real?@sam:

      • sam September 28, 2011 at 6:18 am #

        I’m afraid so.

      • sam September 28, 2011 at 6:19 am #

        I’m afraid so.@Ross:

  13. James Buchanan June 7, 2011 at 5:15 am #

    ZMA is a good test booster in my opinion. I’m sure I read somewhere that man boobs can be due to excess Test and the bodies reaction to it ( like male balding), could be wrong.I’m also sure I’ve read that oestrogen has some sort of bodily function too. As for the pollutants in food, I think the human body adapts and lets face it, the air is polluted enough anyway.I’m not going to turn into a Wacko Jacko because of it!

  14. James Buchanan June 7, 2011 at 5:40 am #

    ‘It is produced in very small
    amounts as a by-product of the testosterone conversion process. In
    fact, balanced levels of estrogen in men are essential to encourage a
    healthy libido, improved brain function, protect the heart and
    strengthen the bones . .’ cribbed this off a site -obviously high levels make you a girly man :0

  15. sam July 22, 2011 at 3:05 pm #

    It’s very simple; if anyone wants to become really strong then he’ll have to abstain from sex.
    Boxers abstain for 3 months before a fight. Football players abstain for 10 days before a match.
    You can look up the science behind it and see why.

    • josh March 3, 2012 at 7:00 am #

      That is an old myth.

      At least use Google to check your facts before spreading disinformation on Jasons page.

      Research hasn’t shown any distinct performance benefit from sex, but researchers believe sex might help athletes psychologically, by promoting relaxation and reducing stress.

      • Sam March 23, 2012 at 2:57 pm #

        I suggest you look it up before you disagree.
        I repeat: abstaining from sex makes you stronger!!

      • Sam March 23, 2012 at 3:05 pm #

        Having sex makes your body physically weaker; it also affects your mind by lowering intelligence. These are basic facts not myths!!

        • Simon July 31, 2013 at 3:56 am #

          I would like to see some peer reviews on this subject matter, a good debate is always worth getting involved in. As far as I am aware these are not basic facts unless the facts refer to opinions taught in some religious schools throughout the world but mainly in the US, along with the origins story from the book of genesis. I agree that some men are obsessed with sex to a detrimental effect but this has no standing on intellect, intelligence or any physical attributes. Please tell me how sex makes your body weaker and mind duller because at the moment there is no peer reviewed evidence from any scientific source.

  16. Kathleen August 29, 2011 at 7:56 am #

    Nice information, thank you. I appreciate the food and supp recommendations. I’d also recommend people ask their doctor to test their hormone levels, especially as they get past, say, age 45.

    At 56, ALL my hormones have tanked and I take bioident. HRT in addition to practicing many of the lifestyle measures you mention. Don’t wait until you feel miserable to find out where you’re at.

  17. Ebrahim February 4, 2012 at 10:14 am #

    Hi, is there any link between Estrogen and the increase of acid in the body or low alkaline levels.

  18. matt March 2, 2012 at 10:26 pm #

    Really excellent article, never thought about protein powder containing estrogen but it makes sense

  19. Bob April 30, 2012 at 12:39 am #

    Abstaining from sex makes my dick anethitized, lowers my interest in the opposite sex (reduces testosterone – frequent erections boosts testosterone), makes me more angry and irritable and more impulsive. If I abstain for a few weeks then have sex again the quality of orgasm is very poor.

    The more frequently I release the greater quality of orgasm I experience. My dick becomes more sensitive and I have a greater sense of wellbeing. Frequent ejaculation (nothing excessive) lowers stress level, increases testosterone (upregulates production) and dramatically reduces your chances of getting prostate cancer.

    You say abstaining from sex is ‘just a known fact’ – I say, what a load of garbage.

    • Sam May 3, 2012 at 7:07 pm #

      I understand the frustration: because only a few can achieve the state of abstinence from sex.

      This can be achieved by meditation, and the difference it makes to the body is massive.

      • Zeus May 4, 2012 at 3:31 am #

        I think I’d rather have sex. Thanks anyway, Sam.

    • Sam July 13, 2012 at 6:03 pm #

      My study points to: stop being obsessed with your dick and the opposite sex 24/7 and start to get strong!!
      If you don’t want to get strong then that’s your choice, but if you’re serious about becoming stronger and more intelligent and stress free then abstinence is the only choice.

      • Dicken August 22, 2012 at 1:19 pm #

        abstinence is nothing to do with strength

  20. rob May 31, 2012 at 12:33 pm #

    My God Sam! ive just read through the comments on here, I think the only reason your on here trying to push abstinance and bible quotes is because you seriously have too much built up tension from not getting layed and tightening your chastity belt a notch every time you feel like your going to touch yourself, Using Religeon to cause an argument is no excuse, you are just fustrated (from lack of sex and not living life to the full probably) so you just want to use your so called faith to cover that your really just arguing, love thy neighbor brother : )

  21. J-Rizzle June 2, 2012 at 5:19 pm #

    Another great way to lower estrogen is to take calcium d-glucarate. It boosts your livers capability of detoxing xenoestrogens. And is a great cellular detoxifier.

  22. Randy June 12, 2012 at 5:04 pm #

    Jason, I see you cover the topic of lowering estrogen is covered in your book Renegade Diet. Is this book/diet recommended for a 51 year old male? I know the over 50 crowd does not produce the same testosterone as younger lifters so I wondered if this diet would work for me.

  23. Rock July 1, 2012 at 3:18 am #

    i wanted to know if milk increases estrogen levels in body?

  24. Jim July 2, 2012 at 3:51 am #

    You have kept the most important point at last.

    Losing weight and exercising is the best way to get rid of your Moobs (Man boobs).

    Cycling and pushups are also good methods to firm that chest :)


  25. Dicken August 22, 2012 at 1:16 pm #

    For the kind information to all
    estrogen is also important for good health. It has been also related to brain and intelligence. Instead of going against naturally producing estrogen… increase testosterone to balance.

  26. bob August 25, 2012 at 8:17 am #

    hey bro i read somewhere that magnesium and vitamine b6 reduce estrogen levels? can you please tell me something about this cause i need to lower my estrogen levels

  27. Ummer August 25, 2012 at 7:52 pm #

    Absolutely agree with this, every since I came back from a holiday in Tunisia, where all the food there was fresh. And now here in London I’ve gone back to randomly for God knows what reason, eating out of packets of plastic… my hair is literally falling off at a rapid rate!

    At least 3 months ago, I was taking stinging nettle oil, that does wonders for hair growth.

    An alternative source of protein, is organic cheese bought from your local farmers market.

  28. Casper Helm August 28, 2012 at 1:06 am #

    Hey there, really enjoyed the information and I checked out all your links as well.
    I’m 22 years of age and am super out of shape. My senior year before graduating high school, I was in the shape of my life.. 173lbs. benching 230lbs. running 12 miles a day every day. Now I’m 222lbs. and can barely run down the block. I’m very frustrated with myself because I know what I’m capable of, but since I left high school, I’m embarrassed to say, I have little to no structure in my life. Which I think results in my lack of self-motivation and stride. I want to get back in shape badly, I want to surpass any level I’ve ever reached .. but as I’m finding out, its pretty expensive.. I only have a part time job and funds are low.

    So my questions for you are.. Is there any “almost as good” replacements for the products you have recommended? Like maybe an alternative place to get grass fed meats and dairies. Also would you recommend me distilling my own water? Most places have distilled water in plastic. And what kind of foods/supplements should I take for better muscle mass. My arms and wrists are those of an 11 year old.

    Thank You for your time, if you answer this. Thank you.

  29. naveen September 19, 2012 at 7:02 pm #

    Thanx for such awsm info

  30. Jim December 28, 2012 at 8:31 am #

    Great information here. The only problem I see is for some who have limited time and budgets. I know it’s tough for me to always buy organic and to get in enough protein each day with the expensive protein supplements, not to mention the time to cook all that food every day which is why I often turn to canned tuna, salmon during the day, and whole milk post-workout. Cheap and quick options, but definitely not ideal for the reasons mentioned in the article in regards to pcb’s in tuna and hormones in milk. Good stuff.

  31. Ken January 27, 2013 at 11:05 am #

    @Sam…bro seriously enough already…lmao…I will say good advice here although not 100%doable and practical for typical middle class average Joe with a family or starving college student…Just do best you can and make smartervchoices when possible and do not obsess about it at all….

    • Sam February 9, 2013 at 4:00 pm #

      Are you saying the average Joe or students can’t abstain from sex because they have a low income?

  32. Sam February 9, 2013 at 3:59 pm #

    Are you saying the average Joe or students can’t abstain from sex because they have a low income?

  33. Anne May 8, 2013 at 1:41 am #

    I’m a woman and I actually agree with Sam’s point of the benefits of abstaining from sex. It does make you more focused and sharpens your intelligence. It broadens your mind, thus enabling insights about “bigger picture” etc. None of this happens during sexually active periods, then you can really feel how your mind gets sedated, you care less, think less. Now, this is surely beneficial for many males as it mellows out their agressions and such, but if you do want to undertake some intellegency-demanding work then you can definately benefit from chanelling your energies.
    And the myth if “you’re gonna get prostate cancer if you don’t have a wank or a lay” is absolute bs. Produced sperm is constantly flushed out of your system regardless if it’s with your “aid” or not.

  34. Joel Fischer May 21, 2013 at 5:50 pm #

    Hi Jason, et al.: This is about estrogen reduction in men.

    As a vegetarian and an active exerciser, I follow most of your guidelines. But i still have high levels of estrogen, and the really lousy side effects from that.

    I have just started taking an over-the-counter product called MYOMIN which was designed to help people lower estrogen. Also, a product called Super Miraforte from Life Extension Foundation contains ingredients said to lower estrogen. I have not tried it, since I am waiting to see what MYOMIN does for me.

    I am wondering if Jason or anyone else in the group has had any experience with either of these or any other estrogen-reducing product.

    Jason: any chance you could review these products and post what you think?

    Thanks, jorel

  35. weightloss July 12, 2013 at 6:40 pm #

    Really no matter if someone doesn’t be aware of then its up to other people that they will assist, so here it occurs.

  36. onesimus July 29, 2013 at 12:19 pm #

    all i know is ,when i eat dandelion and aruggala salad i feel stronger .

  37. cosmo August 30, 2013 at 8:24 pm #

    hii all,

    first i will tell you about my self,

    im 6.2 ft. appropriately weighted, but very poor structure , because i am having an endomorphic body type, so i have got sleek arms and hands, slim shoulders, normal legs( a little bulky thighs), a fat torso( fat belly, fat chest, fat obliges) ( again, not very bulky though), apart from my moobs, loose skin also makes me think i m having high estrogen.

    i am having some aching problems in the mid section of my backbone, so abdominal exercises are big NO to do.

    I am a vegetarian,

    apart from all the above pros n cons of my body and lifestyle

    (thats not all some other facts are still undisclosed, but i need some attention and have to see that some of you guys are interested to know further)

    Let me tell you that i have got only single Test(es).

    so what am i supposed to do now in order to achieve a decent physique. if any of the guys above or the author have got any solution to my problem or wanna know more about me. pls lemme know.


  38. safraz October 11, 2013 at 8:02 am #

    please recommend me good protein supplement in the UK please…..

  39. sushant October 28, 2013 at 8:46 pm #

    Hi everyone!

    Height: 5’10
    weight 2 months back: 89 kgs
    current weight: 75 kgs
    Diet: strict veg (jain food)
    Gender: Male
    problem : fat tissiues on chest area

    want to know how to reduce the imbalance between estrogen and testosterone through veg diet. i do regular exercise but i believe that even diet has a vital role in this.

    Regular exercise which i do:
    1 km jog
    2 sets of 50 skipping (fast)
    2 sets of 15 surya namaskar
    2 sets of 10 push ups on knuckles
    few stretching exercises
    2 sets of 5 crunches on metal bars

    Kindly enlighten me with the vegetarian diet plan which will balance estrogen and testosterone levels.

  40. Jose Torres January 31, 2014 at 2:31 am #

    @Sam’s Comments.

    Sam is absolutely right and as a medical professional and personal studys , the evidence of a degree of abstinence from sexual activity does increase strength, testosterone levelsinto the blood stream, increases a sense of wellbeing and increases intellectual thought and focus.

    Rember, if you are spilling your seed on the carpet or in your hand, well then, its certainly not being used for muscle growth. Shit! , you don’t need to be doctor to figure that one out….

    “You are what you think about on a daily bases”

  41. Sky Raider February 24, 2014 at 1:02 pm #

    Good stuff and very informative; however, I think caution is always required when people want to make life changes with their eating habits. Going healthy is never to late but depriving your body of certain nutrient’s that it EXPECTS from certain food groups can cause harm. For instances, going vegan and depriving your body of protein can change and screw up your genetic make up of your cells. I look at my body like a car and in order to maintain my ’68 GTO I would never eliminate oil to maintain a healthy engine. Same for our bodies eliminating proteins without finding a suitable supplement is harmful. Cutting back on red meat is a better option than total elimination. Seafood, white meats and GMO beans are a better substitute to replace protein for your body to properly metabolize and breakdown protein that binds to estrogen and is carried away in our large intestines. Protein is necessary for our bodies to rid itself of unwanted estrogen stored in our FAT! Combined with leafy greens, flaxseed (oil or hulls), sesame seeds, nuts (organic and natural), brans (rye, oats, barley) all help to form a healthy diet. Goal to healthy life style is the elimination (impossible) of an enzyme called Aromatase that turns testosterone into Estrogen. Reduce fat you reduce aromatase and becoming a vegan certainly will reduce fat and aromatase; however, the loss of protein from your diet will effect your genetic cells. I think a better option is to reduce the intake of food groups in a gradual manner rather than a total elimination on day 1 is a healthier alternative. Think of an alcoholic or a drug addict going thru detox our diets have the same, albeit less harmful, effect on our system. The gradual reduction and increases of food groups over time supports the biological acceptance and the longevity of maintaining a healthy diet thru a HEALTHY LIFESTYLE the two go hand-n-hand just like a RAM-AIR II 366hp stock 68 GTO. Cheers and Healthy living.