Recently, there seems to be an influx of customers seeking advice on reducing estrogen dominance, which can show up in men as increased breast tissue (gynecomastia) and women complaining that their legs are fat or thick. Observing these men and women, I noticed that they tend to spend a lot of time on cardio equipment or jogging, and little to no time in strength training.

Aside from the activity of choice these men and women choose, they tend to be estrogen dominant. Estrogen dominance can be attributed to genetics, environment, and lifestyle. Estrogen is a catabolic hormone that causes an increase in body fat and an increase in aromatase, while testosterone is an anabolic hormone that promotes muscle growth.

Aromatization occurs when androgens (testosterone) are converted to estrogens (estrodial). High estrogen and low testosterone can indicate aromatase. Aromatase is an enzyme found in estrogen-producing cells in the adrenal glands, ovaries, placenta, testicles, adipose or fatty tissue, and the brain.

Symptoms of low testosterone include fatigue, lack of motivation, depression, low libido, poor concentration, decreased muscle tissue, and increased body fat. In men, their breasts may enlarge as the extra estrogen begins to promote the characteristics of the female body.

Estrogen dominance can be revealed through skinfold caliper measurements and hormonal blood tests or saliva tests. Results revealing high estrogen and low testosterone apply to both women and men.

Suggested laboratory tests:

*Female Hormone Profile: Pregnenolone, Total Estrogens, DHEA-S, Progesterone, Testosterone (Total)

*Male Hormone Profile: Pregnenolone, Total Estrogens, DHEA, Progesterone, Bioavailable Testosterone, Testosterone (Total), Testosterone (Free)

*Both men and women must perform the test – Thyroid panel: T3, T4, TSH and thyroid antibodies

*Male: PSA (Test at age 50 for Caucasians; age 40 for African Americans)

For skinfold measurements in men: If the pectoral site is higher than the triceps site, this indicates aromatase. Also, if the quadriceps skinfold is relatively high in a man, a PSA (prostate specific antigen) test is required. The estrogen sites in the skin folds for a woman are the quadriceps and hamstrings. Liver enzyme activity and poor estrogen detoxification are other factors to consider. Alcohol may be the culprit here, as well as marijuana.

Excess estrogen in your body not only leads to aromatization, but also estrogen-dominated health problems such as endometriosis, ovarian cysts, fibroids, and breast and prostate cancers. Read more about hormones in my book, THE POWER OF 4 ~ Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life.

Factors that raise estrogen levels include:

*Age increases aromatase activity

*Carbohydrate intolerance and insulin resistance: This affects the adrenal glands and all other major hormone levels. (The hormone you have the most control over is insulin; this is controlled through your diet. Hormones do not act independently.)

*Eating a diet of processed soy and non-organic foods loaded with xenoestrogens, pesticides, etc.

*Changes in liver function: elevated AST and ALT values

*Obesity – High estrogen is present in the majority of obese people of all ages. Obesity in men = 25% body fat or more. Obesity in women = 30% higher body fat

*Excessive use of marijuana and alcohol: This equates to higher blood sugar, triglyceride and estrogen levels.

*Plastics, pesticides, soaps, skin care products, cosmetics, and household cleaners that contain xenoestrogens, pesticides, and other chemicals.

*Side effects of prescription drugs, especially diuretics and drugs for liver activity

*Zinc deficiency. Low zinc levels have been linked to enlarged prostates and lower than desirable testosterone levels.

In addition to implementing lifestyle changes, eliminating all estrogen precursors like plastics, non-organic foods, and ensuring a healthy gut flora, there are several aromatase inhibitors available through botanicals and supplements.

Resveratrol, calcium d-glucarate, nettle root, chrysin, passion flower, and green tea are natural estrogen blockers that prevent aromatase. DIM and Calcium D-Glucarate are helpful for estrogen dominant legs in women and gynecomastia in men. Gynecomastia is a growth of breast tissue in men.

In addition to the above, consider:

*Omega-3 fish oils (EPA/DHA), zinc and probiotics

*Consuming organic versus conventional food due to its abundance of synthetic pesticides, hormones, antibiotics, etc.

*Eliminate processed soy products.

*Avoid refined carbohydrates, HFCS and trans fats. Learn about these ingredients and products, and stay away from them!

*Avoid estrogen precursors like plastic bottles, cosmetics, lotions, and chemical-laden cleaning products.

The exercise training program solution for estrogen dominance and testosterone decline is a high intensity strength training program that builds muscle. Proper nutrition should always be taken into account and cannot be underestimated. Workouts involving major muscles and multi-joint exercises will force the body to lose fat stores and increase muscle mass. Some of my favorite total-body strength training exercises include Olympic lifts, squats, multi-directional lunges, deadlifts, pull-ups, push-ups, and steps using sandbags, bodyweights, dumbbells, suspension training (TRX), barbells. rollers, sleds , pulleys and bars.