Estrogen—just the word itself tends to get categorized as “for women only.” But here’s a plot twist: high estrogen levels can affect both men and women, and not in ways anyone would consider fun. Estrogen dominance, when estrogen levels are too high relative to other hormones, can lead to a whole host of issues like fatigue, weight gain, and even slow muscle growth. 

So, whether you're a woman dealing with the frustrating side effects of high estrogen or a guy confused about why you’ve hit a plateau in your gym progress (and maybe noticed a few extra pounds creeping on), this one’s for you. We’re breaking down what estrogen dominance is, why it’s not just a women’s problem, and what you can do to get your estrogen levels in check—whether through diet, exercise, or smart supplementation. And don’t worry, this won’t sound like a boring textbook. You might even chuckle once or twice.

What is Estrogen Dominance?

Let’s start with the basics. Estrogen is a hormone that’s naturally present in both men and women. In women, estrogen is primarily responsible for regulating reproductive health, but it also plays a key role in things like bone health and mood regulation. For men, estrogen is necessary in small amounts to support things like heart health and sexual function.

The issue arises when estrogen levels get too high, tipping the balance in favor of estrogen over other hormones like progesterone (for women) or testosterone (for men). This imbalance is what we call estrogen dominance, and it’s responsible for all kinds of unwelcome symptoms, from stubborn weight gain to sluggishness.

Why Estrogen Dominance is a Problem (for Everyone)

When estrogen takes the wheel, things can go sideways pretty fast. Here’s a quick breakdown of why estrogen dominance is such a drag for both men and women:

1. Fatigue

Feel like you’re dragging yourself through the day? Blame it on estrogen dominance. High estrogen levels can mess with your body’s ability to produce energy efficiently. In men, this can mean feeling lethargic or mentally foggy, while in women, it might feel like your usual get-up-and-go has gotten up and left.

2. Weight Gain

Estrogen dominance loves to hang around your midsection—literally. Excess estrogen can lead to increased fat storage, particularly around the belly, hips, and thighs. And once that weight is on? It’s notoriously hard to lose, because estrogen dominance tends to slow down your metabolism. Thanks, hormones!

3. Slow Muscle Growth

For anyone who spends time at the gym, this one’s a real gut punch. High estrogen levels can interfere with muscle growth by tipping the hormonal balance away from testosterone, which is the hormone responsible for muscle repair and growth. So if your gains have stalled despite lifting heavy, it might be time to check what’s going on with your estrogen levels.

Estrogen Dominance in Men: It’s Not Just for Women Anymore

Okay fellas, let’s talk about the elephant in the room: estrogen dominance in men. Many people think estrogen is only a “woman’s hormone,” but men need a little estrogen too. The problem arises when men produce too much estrogen and not enough testosterone to balance it out. This imbalance can lead to symptoms like:

• Weight gain: Especially around the belly (also known as visceral fat).
• Decreased libido: High estrogen can mess with sexual function and lower sex drive.
• Muscle loss: As testosterone takes a back seat, building and maintaining muscle becomes a major uphill battle.
• Moody vibes: Estrogen dominance can lead to mood swings and irritability. Yes, even guys get hormonal mood swings.

But don’t panic—it’s fixable. Let’s dive into how you can regain balance and keep estrogen from running the show.

How to Keep Estrogen Levels in Check: Diet, Exercise, and Supplements

Now that we’ve established why estrogen dominance is bad news for everyone, let’s talk about how to tackle it. The good news? You don’t need to reinvent the wheel. With a few strategic tweaks to your diet, exercise routine, and supplements, you can get your estrogen levels back to where they should be. Here’s how:

1. Diet: What to Eat (and Avoid) to Balance Estrogen

Diet is the first line of defense when it comes to managing estrogen levels. Certain foods can either raise or lower your estrogen, so it’s important to know what to eat—and what to avoid—if you want to keep things balanced.

• Eat Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts—these veggies contain compounds like indole-3-carbinol, which help the body metabolize and excrete excess estrogen. Think of them as nature’s estrogen bouncers, kicking out the unruly hormone when it’s overstaying its welcome.

• Go for Fiber: A fiber-rich diet helps eliminate excess estrogen through digestion. Aim for whole grains, leafy greens, beans, and seeds to help your body process and remove excess hormones. Fiber also supports gut health, which is crucial for hormone balance.

• Avoid Excess Sugar and Processed Foods: This one’s tough, but refined sugar and junk food can spike insulin levels, which in turn messes with hormone regulation. If you’re serious about keeping estrogen in check, skip the sugary snacks and opt for whole foods instead.

• Limit Alcohol: Alcohol, particularly beer, can raise estrogen levels by inhibiting the liver’s ability to metabolize estrogen properly. While an occasional drink won’t do much harm, regularly indulging in cocktails or beers can tip the balance toward estrogen dominance.

• Healthy Fats Matter: Good fats like those found in avocados, nuts, and olive oil help regulate hormones, while unhealthy fats (think fried food) can lead to inflammation, which messes with estrogen. Swap out the fries for a handful of almonds, and your hormones will thank you.

2. Exercise: Sweat Out That Excess Estrogen

Physical activity is another crucial part of keeping estrogen levels in check. Not only does regular exercise help regulate hormones, but it also promotes fat loss—which is important because excess fat can produce more estrogen.

• High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by recovery periods can help burn fat and reduce estrogen levels. HIIT workouts are great for boosting testosterone while keeping estrogen in check, making them a win for both men and women.

• Strength Training: Building muscle through resistance training helps balance hormones by increasing testosterone production, which naturally counteracts estrogen dominance. Plus, more muscle means a higher metabolism, which can help keep unwanted fat (and estrogen) at bay.

• Sweat It Out: Regular cardio, whether it’s running, biking, or swimming, helps detox the body by promoting sweat, which can eliminate toxins and excess estrogen. So hit the treadmill or the pool, and let your sweat do the work.

3. Supplements: Your Hormonal Support System

Sometimes, diet and exercise aren’t enough, and that’s where supplements come in. Certain supplements can help regulate estrogen levels and promote better hormone balance.

• Maca Root: Remember those cruciferous vegetables we spoke about? Yep maca is part of that group of food.  Maca is an adaptogen that supports hormone balance. It doesn’t just target estrogen—it helps your entire hormonal system regulate itself, which can prevent estrogen from dominating the scene. Plus, maca boosts energy and mood, making it a great addition to your supplement routine.

• Zinc: Zinc is an important mineral for hormone production, particularly testosterone. It helps balance estrogen by boosting testosterone levels, which is especially important for men dealing with estrogen dominance.

• Magnesium: This mineral is crucial for over 300 processes in the body, including hormone regulation. It helps balance estrogen by supporting detox pathways in the liver and reducing cortisol levels (which can lead to estrogen dominance).

Estrogen dominance isn’t just a “women’s issue.” When estrogen levels are too high, they can mess with everything from your energy to your waistline.