Estrogen-Boosting Habits in Men

Many men don’t realize that everyday choices can increase estrogen levels, which may lead to unwanted symptoms like reduced libido, fatigue, and changes in body composition. Small habits add up — losing excess body fat and adjusting lifestyle factors can help keep hormones balanced. For tips on breaking common patterns that make weight loss harder (and indirectly raise estrogen), see 11 common habits sabotaging weight loss.

Here are five common habits that raise estrogen in men and what to do about them.

1. Gaining and Keeping Excess Body Fat

• Why it matters: Adipose (fat) tissue contains aromatase, an enzyme that converts testosterone into estrogen. The more body fat, especially visceral fat, the more conversion can occur.
• What to do: Aim for a balanced calorie plan, prioritize protein, and combine resistance training with cardio to reduce fat while preserving muscle.

2. Excessive Alcohol Consumption

• Why it matters: Heavy drinking can impair liver function, reducing the liver’s ability to metabolize estrogen. Alcohol can also lower testosterone and raise estrogen directly.
• What to do: Limit intake, choose lower-alcohol options, and stay hydrated. If drinking is frequent, consider cutting back to see hormonal and overall health improvements.

3. Eating Lots of Highly Processed Soy and Phytoestrogen-Rich Foods

• Why it matters: Foods high in phytoestrogens (like some soy products) and processed items with additives can mimic estrogenic activity or influence hormone metabolism when consumed in large amounts.
• What to do: Focus on whole-food sources of protein, rotate plant proteins, and avoid an overreliance on processed soy isolates or supplements containing concentrated phytoestrogens.

4. Frequent Exposure to Endocrine-Disrupting Chemicals

• Why it matters: Everyday products — certain plastics (BPA/BPS), some personal-care ingredients, and pesticide residues — can act as endocrine disruptors and interfere with normal hormone signaling.
• What to do: Use glass or stainless steel for food and drink storage, choose fragrance-free and paraben-free personal care products, and wash produce thoroughly to reduce residues.

5. Sedentary Lifestyle, Poor Sleep, and Chronic Stress

• Why it matters: Lack of regular exercise, insufficient restorative sleep, and persistent stress reduce testosterone and can shift the balance toward higher estrogen activity. Movement boosts metabolism and supports healthy hormone regulation.
• What to do: Build consistent movement into your day and prioritize sleep hygiene. Simple mobility and recovery practices can help—try light daily routines and stretches to stay active and ease tension: 15 stretches to relieve stiff neck, shoulders, upper back pain.

Conclusion

Controlling estrogen levels often comes down to lifestyle — managing body composition, moderating alcohol, minimizing exposure to endocrine disruptors, eating whole foods, and staying active and rested. For complementary strategies that focus on boosting testosterone naturally, see 5 All-Natural Ways to Boost Your Testosterone.