Remove refined sugars and too many carbs. 

When you eat too many carbs or refined sugars, you raise your insulin. Increasing insulin levels reduce the hormone that binds testosterone to estrogen. So there is more free estrogen floating about in your body, which means there is more estrogen your body has available to use in a bad way.

Solution: Reduce your carbs, and when you do eat carbs eat healthy fats with it.

Conventional Diary has so much estrogen and medication  that reduce the effects of growth hormone and testosterone in our bodies. Haven't you noticed kids these days growing a lot bigger and maturing a lot faster than before? Look, it's simple. Think of the demand for milk, the industrialized age is about making money and cows are pumped with medications and hormones that force them to produce more milk.

Solution: Try Organic Raw Milk or Goat’s milk.

Regular SOY contains Xenoestrogens, which mimics estrogen which throws your body out of balance. Most SOY is genetically modified. Pure SOY only comes from Japan which is very pure and does not contain Xenoestrogens.

Solution: Try Sriracha Sauce when you eat Sushi next time.

It is converted to Acetaldehyde, which is very toxic and your liver needs to process it. It converts it into Acetate and Acetyl Coenzyme A, which your body can use for fuel. It impairs our liver and muscles from absorbing Glycogen. Larger amounts of alcohol cause our insulin to spike and your blood sugar becomes low. These spikes in blood sugar affect the Aromatase Enzyme which is what turns testosterone into estrogen. Also, it literally kills your liver cells. Beer and brandy have phytoestrogens, which your body thinks is real estrogen, and this starts the cycle of having too much estrogen.

So the workaround is to get the alcohol that hits you faster like those that are triple and five times distilled, which gives you a buzz but allows your liver to get back to normal faster.

Solution: Abstain or drink a kale shake and B Vitamins after you drink; these help detoxify the liver. 

 Keeping your Vitamin D levels up is one of the cornerstones of estrogen management: According to an animal and cell study that endocrinologists at Stanford University published in Endocrinology, the active form of vitamin D – calcitriol, is an anti-oestrogenic compound. The study is interesting for bodybuilders too, as the anti-estrogenic effect of vitamin D is expressed mostly in the fat tissue. What's more, vitamin D enhances the effect of anti-estrogens like anastrozole, letrozole, and exemestane. Endocrinology. 

1) Get a deep sleep and/or use melatonin. Melatonin, administered as a supplement or released during a healthy sleep, inhibits the action of the estradiol receptor, the researchers discovered when they studied tumor cells from their test animals. Cancer Res. 

Sleep seems to make men more masculine and women better protected against estrogen positive cancers. The better the quality of your sleep, the greater the amount. Melatonin probably inhibits the conversion of testosterone into estradiol, Thai toxicologists reported in 2014 in Toxicology Letters. Toxicol In Vitro. 

It has been  established that low zinc levels have  negative effects on blood testosterone in men. Zinc deficiency in adult males decreases testosterone synthesis in the Leydig cells. In men, Leydig cells, which respond to increases in luteinizing hormone, are key players in testosterone production. Studies have shown that supplementing zinc (to overcome deficiency) can recover testosterone output. 

One of zinc’s fundamental roles is to initiate protein synthesis through activating mTOR, a necessary cell-signaling event for muscle growth. zinc  is a crucial element if you want to enjoy continuous improvements in well-being and fitness.

Factors that lower Zinc in our bodies:

1. Gastrointestinal disorders
2. Vegetarian, vegan, or low protein diet
3. Eating disorders
4. Heavy alcohol consumption
5. Smoking
6. Stress
7. Heavy sweating
8. Certain medications (e.g., ACE inhibitors, diuretics, and heart-burn medications like Zantac and Prilosec)