Estrogen levels in men are a hot topic in the news right now.

Men with high estrogen levels are more likely to store their fat in their chest and lower abs.  Plus it leads to some nasty health issues and chronic diseases.

Testosterone levels in men are 15 to 50% lower compared to 50 years ago.  (This probably leads to the saying “You’re half the man your grandfather was!”)

I’ve put together a short list of estrogen-lowering tips for men, check ‘em out:

1.  Eat organic, local, pesticide-free produce.

Preferably grown yourself or from a farmer’s market.

Pesticides and herbicides have been shown to increase estrogen levels.

2.  Eat organic, local, hormone-free meats.

Most commercially raised livestock is pumped full of hormones and antibiotics.

These hormones and antibiotics will raise your estrogen levels, damage your body, and lead to heart disease and cancer.

To really maximize the health benefits of the meat you eat, get grass-fed beef.

3. Avoid commercial protein powders for the reasons in #2

If the animal has been pumped full of hormones and antibiotics, it stands to reason that the milk from the animal will be full of hormones and antibiotics.

If you drink whey protein from an animal full of chemicals, your estrogen levels will rise.

4.  Avoid eating and drinking out of plastic

Plastic has been linked to increased estrogen levels.  Keep your food in glass containers and drink out of stainless steel bottles.

The worst plastic for you is type #7 (it has a little 7 on the bottom).  Avoid this plastic at all costs, don’t even use shampoo from type 7 bottles.

5.  Don’t eat “modern foods”

Almost everything that comes from a box, bag, or bottle is bad for you.

Follow the paleo nutrition rule: only eat what a caveman would eat.

All the chemicals and preservatives in modern manufactured foods will raise estrogen levels, make you fat, and lead to health problems.

6.  Eat tons of cruciferous vegetables

Cruciferous vegetables like broccoli and cauliflower have been shown to reduce estrogen levels.  A side bonus is that they are effective cancer fighters.

Tired of broccoli?  Here’s a list of other cruciferous vegetables:

• horseradish
• land cress
• ethiopian mustard
• kale
• collard greens
• Chinese broccoli
• cabbage
• brussels sprout
• kohlrabi
• broccoli
• broccoflower
• broccoli romanesco
• cauliflower
• wild broccoli
• bok choy
• komatsuna
• mizuna Brassica
• Rapini (broccoli rabe)
• flowering cabbage
• chinese cabbage
• napa cabbage
• turnip root
• turnip greens
• rutabaga
• siberian kale
• canola/rapeseed
• wrapped heart mustard cabbage
• mustard greens
• tatsoi
• arugula
• garden cress
• watercress
• radish
• daikon
• wasabi

7.  Avoid alcohol

Alcohol is highly estrogenic.  A drink a night or a few drinks on the weekend will boost your estrogen levels and keep fat on your body.  Which leads to…

8.  Lose excess body fat

Most people forget that fat has an impact on hormone levels.

It is essential for men to get their bodyfat below 15% for health and to combat estrogen levels.

No booze, no junk food, cut the carbs, and do metabolism boosting workouts at least 3 times a week.

9.  Drink purified water

Water quality is getting worse and worse as it is recycled and chemicals are added.

Get a high quality water filter and use it for all of your drinking water, coffee, tea, and ice cubes.

For bonus estrogen fighting points, get a filter for your shower head as well.

10.  Get more sleep

Lack of sleep will cause your estrogen levels to rise.  Make a deal with yourself that you’ll be in bed early enough to get a full night’s sleep.

Darken your bedroom, avoid TV or computer an hour before bed, and don’t drink caffeine late in the day.

That’s it, 10 simple ways for you to lower your estrogen levels.

With low estrogen levels, not only will you be healthier and leaner, it will be easier for you to add muscle, recover from injuries, and have a great body.