The Complete Guide to Estrogen Balance (for Men & Women)
When people talk about hormones and health, most of the spotlight goes to testosterone which we talked about Monday here. But estrogen? It’s just as important—for both women and men.
Whether you’re trying to lose body fat, gain muscle, or just feel better overall, understanding how estrogen works (and how to keep it in balance) can make a big difference.
Let me start by saying this: I’m not a doctor or a hormone specialist. And I’m definitely not a woman—though I am a married dad of three, and I coach a lot of women, so I see firsthand how powerful (and frustrating) hormones can be. If you think something feels off with your health, your mood, or your body composition, go get bloodwork done and talk to a qualified professional. (I just did this last month through Function Health and it’s been eye opening.)
Now, let’s break this down.
What Does Estrogen Do?
Estrogen is a group of hormones that regulate reproductive function, fat distribution, bone health, mood, and metabolism. While it’s typically labeled as the “female hormone,” men need estrogen too.
In fact, estrogen helps regulate libido, protect your joints, and support brain function in both men and women.
Too much or too little can throw your whole system off.
Signs of Estrogen Imbalance:
In women, high estrogen might show up as:
- Stubborn fat gain (especially in hips, thighs, and belly)
- Mood swings
- PMS symptoms or irregular periods
- Trouble sleeping
- Low energy
Low estrogen in women might lead to:
- Hot flashes
- Night sweats
- Vaginal dryness
- Depression or anxiety
- Decreased strength or recovery
In men, high estrogen might show up as:
- Fat gain (especially in the chest or belly)
- Low libido
- Mood changes
- Water retention
- Difficulty building muscle
Low estrogen in men is rarer but may lead to joint pain or cognitive issues.
What Causes Estrogen to Get Out of Whack?
- Chronic stress (hello, cortisol)
- Poor sleep
- Processed foods and excess sugar
- Excess alcohol
- Environmental toxins (plastics, pesticides, etc.)
- Overtraining and not recovering properly
- Being underweight or overweight
How to Support Healthy Estrogen Levels
Again, this isn’t a substitute for working with a doctor. But here are some habits that can help get your hormones in a better place:
1. Eat more cruciferous vegetables. Think broccoli, cauliflower, Brussels sprouts. These help your body metabolize and clear out excess estrogen.
2. Strength train. Resistance training supports hormone balance across the board and helps manage body fat levels.
3. Walk every day. Daily movement helps clear stress hormones, manage weight, and regulate your entire system.
4. Prioritize sleep. 7-9 hours of good sleep every night helps your body reset, repair, and produce hormones properly.
5. Reduce exposure to xenoestrogens. These are synthetic compounds that mimic estrogen and are found in plastic containers, certain lotions, pesticides, and more. Start by switching to glass, stainless steel, and natural personal care products.
6. Limit alcohol. Alcohol can increase estrogen production and slow down the liver’s ability to metabolize it.
7. Get bloodwork done. If you’re struggling with symptoms and nothing is helping, see a qualified doctor, ideally one that specializes in hormones or functional medicine.
What About Supplements? There are supplements that may help regulate estrogen, but these should be used carefully and ideally under the guidance of a healthcare provider. DIM (diindolylmethane), calcium d-glucarate, and magnesium are often discussed in this context.
But again, don’t guess—test.
Final Thoughts
If you’re doing all the right things—lifting, eating well, staying active—and still feel stuck, it could be time to look deeper. Hormones like estrogen play a massive role in how you feel and how your body responds.
Don’t ignore them. Get informed. Build habits that support your body, and don’t be afraid to get some lab work done.
Balance isn’t about being perfect—it’s about creating an environment where your body can do what it’s designed to do: feel strong, move well, and thrive. We’re here to help.
