7 High Estrogen Foods Every Man Must Avoid

Below you will find a quick list of 7 high estrogen foods every man must avoid consuming if you want to build muscle and decrease your body fat percentage.

When someone is focused on pursuing muscle and strength gains, testosterone often takes centre stage. However, there has been a concerning decline in testosterone levels among men in recent years. Various studies highlight this decline, raising questions about its causes and implications for overall health. One perspective suggests that dietary choices, particularly the presence of certain compounds in foods, may play a significant role in influencing hormone balance.

Research published in the Journal of Clinical Endocrinology and Metabolism revealed a 1% decline in average testosterone levels of 60-year-old men from 1987 to 2002. Another study in the Journal of Reproductive Biology and Endocrinology observed a 10% drop in testosterone levels across all ages between 2006 and 2019. These findings are accompanied by increased reproductive disorders, lower sperm counts, and diminished grip strength.

A fresh perspective on dietary choices points to the impact of phytoestrogens—compounds found in food that mimic estrogen. These compounds, even in animal-derived products, may influence hormone balance similarly to natural estrogen. When aiming to optimize hormone levels for muscle and strength gains, it becomes crucial to consider the impact of certain foods.

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While estrogen is a crucial hormone for both men and women, an imbalance with elevated estrogen levels in men can have detrimental effects on muscle building and overall health. High estrogen levels can interfere with the anabolic process of protein synthesis, inhibiting the body’s ability to effectively build and repair muscle tissue. This can lead to a reduction in muscle mass and hinder progress in strength training and muscle development.

Excess estrogen in men can contribute to the accumulation of body fat, particularly in the abdominal region. This is because estrogen promotes the storage of fat and can lead to an increase in subcutaneous fat levels. Elevated body fat, in turn, can create a negative feedback loop as adipose tissue contains an enzyme called aromatase, which converts androgens into estrogen. Therefore, high estrogen levels not only impede muscle growth but also contribute to a cycle that further elevates estrogen, potentially leading to a range of health issues, including decreased testosterone levels and disrupted hormonal balance.

Testosterone, often dubbed the “king of hormones” for men, plays a crucial role in muscle building. It acts as a primary driver of protein synthesis, essential for repairing and constructing new muscle tissue. Optimal testosterone levels enhance the body’s efficiency in converting consumed proteins into muscle mass, fostering growth and repair.

Additionally, testosterone aids in post-workout recovery by mitigating the impact of cortisol, a stress hormone that can impede muscle development. Elevated testosterone not only expedites the recovery phase but also allows for more frequent and intense training, contributing to overall muscle development. Moreover, testosterone boosts red blood cell production, enhancing oxygen delivery to muscles and supporting endurance, thereby influencing protein synthesis, recovery, and overall performance in the pursuit of strength and muscle gains.

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That is why you should be wary and avoid elevating your estrogen levels if you want to gain muscle mass, get stronger, fitter, and lower your body fat percentage.

This list of 7 high estrogen foods every man must avoid was first shared by coach Alain Gonzalez, an author, personal trainer and YouTuber with over 800K subscribers. He often uploads videos of fitness workouts, tips, training tricks and more, all related to making the most out of your time when working out.

Check it out.

7 High Estrogen Foods Every Man Must Avoid

1. Dried Fruit: Despite being perceived as a healthy snack, dried fruits such as raisins, cranberries, dates, and prunes contain substantial levels of phytoestrogens. The perception of dried fruit as a healthy option is misleading, as it is still considered a processed food.
2. Legumes: Legumes, including soybeans, peas, and lentils, are consumed worldwide for their health benefits. However, they also contain significant amounts of phytoestrogens, primarily in the form of isoflavans. While legumes offer health benefits, moderation is key.
3. Soy Milk: Soy products, once demonized for their estrogen-like properties, have become more acceptable. However, a study involving 35 men showed a significant increase in estrogen levels with soy milk supplementation. If optimizing hormone levels is the goal, it’s advisable to keep soy consumption to a minimum.
4. Red Wine: Red wine, often praised for its health benefits, contains resveratrol—a phytoestrogen. While resveratrol has advantages in combating cardiovascular disease, it may induce estrogen-like effects, particularly in men. Moderation is recommended to balance potential benefits and drawbacks.
5. Refined Carbs: The typical Western diet, rich in sugary treats and refined carbs, can lead to reduced testosterone levels. High intake of refined carbs promotes body fat accumulation, containing an enzyme that converts androgens into estrogen. Choosing natural carb sources is advised.
6. Alcohol: Chronic alcohol misuse can lead to low testosterone and elevated estrogen levels. Excessive alcohol consumption disrupts sleep quality, further impacting testosterone production. While complete avoidance may not be necessary, moderation is crucial.
7. Soda: Beyond contributing to weight gain and various health issues, soda can disrupt hormone balance. The high sugar content in soda contributes to obesity, impacting testicular function and testosterone levels. Reducing soda consumption is a quick way to improve overall health.

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In conclusion, the journey to muscle and strength gains goes beyond rigorous workouts and focuses on optimizing hormone levels. While testosterone has long been the star of the show in this endeavor, the recent decline in testosterone levels among men raises concerns. Understanding the role of dietary choices, particularly the impact of certain compounds found in foods, sheds light on a potential contributor to this decline.

The seven high estrogen foods and drinks outlined in this article highlight the importance of mindful consumption. From seemingly innocent dried fruits to the widely consumed legumes and the socially acceptable red wine, each has the potential to influence hormone balance. Recognizing the presence of phytoestrogens in these foods and understanding their effects on the body provides valuable insights for individuals striving to achieve their fitness goals.

By incorporating moderation and informed choices into dietary habits, individuals can take proactive steps to improve their hormone levels. This not only supports muscle and strength gains but also contributes to overall health and well-being. The emphasis on reducing processed carbs, choosing natural sources, and being mindful of alcohol and soda consumption aligns with a holistic approach to fitness.

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It’s important to note that complete avoidance of certain foods or drinks may not be necessary for everyone. Instead, the key lies in striking a balance and understanding individual responses to specific dietary choices. Consulting with a healthcare professional or nutritionist can provide personalized guidance tailored to individual needs and goals.

In essence, optimizing hormone levels for muscle and strength gains involves a comprehensive lifestyle approach. Beyond the confines of the gym, individuals have the power to positively impact their hormonal balance through informed dietary decisions. By steering clear of or minimizing the intake of high estrogen foods and drinks, one can pave the way for a healthier and more effective fitness journey.

Watch the video below for coach Alain Gonzalez explanation of each of these 7 high estrogen foods every man must avoid.

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