Estrogen Blocker Battle Plan

Written By: Joe LoGalbo

Welcome to the All-natural Estrogen Blocker Battle Plan For Men. The purpose of this guide is to provide you an one-stop resource to fight estrogen imbalance and help promote healthy male hormone levels.

There’s so much contradicting information online regarding estrogen and balancing this hormone. So I want to cut through the noise and give you a credible resource which hopefully answers all your questions and certainly provides you with solutions if you are facing an imbalance with your male hormones. Estrogen Levels In Men As a teenager, men have high testosterone levels and low estrogen levels. However, as you age, testosterone levels in men decline and estrogen levels increase. Here’s the problem. High levels of estrogen in men usually create low levels of testosterone. This can cause numerous health problems such as prostate cancer and heart disease as well as gynecomastia (enlarged breasts, “man boobs”).And of course, as the testosterone is transformed into estrogen low testosterone can cause muscle loss, fatigue, low libido, and erectile dysfunction. Even more, excessive estrogen in men raises body fat and can lead to diabetes and high lipid concentration.

Here’s how it works. As men age, testosterone begins to convert to estrogen due to the aromatase reaction. Aromatase is found in fat cells. So the more body fat one has, especially in the belly, the more aromatase and therefore the more estrogen a man has. It’s a vicious cycle that seemingly has no end. However, you can begin taking steps today to break out of this feminizing prison and begin skyrocketing your testos-terone levels while shrinking your estrogen levels. Let’s get started. First, with a fitness routine.

HIGH ESTROGEN AND MEN

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A study published by Rosa et al. found guys who performed an anabolic cardio before lifting weights had 7X (times) higher post-workout testosterone levels than guys who did cardio after weight lifting. Which is why I recommend the following routine:5 minute warm-upAnabolic Running Sprint (w/ nasal breathing technique)*Rest 2-3 minutesAnabolic Running Sprint (w/ nasal breathing technique)*Rest 2-3 minutesAnabolic Running Sprint (w/ nasal breathing technique)*Rest 2-3 minutesAnabolic Running Sprint (w/ nasal breathing technique)*5 minute cool-downOptional: Add 20-minutes of bodyweight strength-training or weight-lifting.The strength training routine is optional because the Anabolic Running sprints will increase testosterone levels and growth hormone levels 530% from the very first workout. So if you’re crunched for time at least complete the Anabolic Cardio session to boost your male hormones levels. You’ll also burn belly fat at the same time. Again, belly fat has been shown to increase estrogen levels in men. So if you are experiencing symptoms of higher than normal estrogen levels, like - sexual dysfunction, enlarged breasts, lower urinary tract symptoms, feeling tired, loss of muscle mass, emotional disturbances, type II diabetes cutting body fat is a great place to start.

ANTI-ESTROGEN WORKOUT ROUTINE

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Gynecomastia - also referred to as enlarged breasts or more informally, man-boobs is a growing problem for men. Especially as testosterone levels continue to naturally plummet with each passing decade. However, most men are trying to get rid of their gynecomastia the wrong way. Because performing countless reps of push ups or bench pressing three-times per week won’t do the job.

Above all else, you must first fix this estrogen imbalance inside your body. From there, you can begin exercising the muscles in your chest and expect noticeable changes in your pecs. Which is why following the information in this guide is crucial to your chest-sculpting success. Below is a routine you can begin following 3x (times) per week to develop your chest along with following the information in this guide:5 sets of push-ups (start with 6 reps per set, then increase each week). Hands should be on the floor, lined up along the nip-line to target the lower chest. Complete this workout 3x per week after your Anabolic Running workouts for MAX results.

“ERASE MY MAN-BOOBS” WORKOUT ROUTINE

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Importance of Phytochemical Nutrients According to the Journal of Medicinal Food, estrogen-blocking foods containing phytochemical nutrients can help reduce estrogen levels. Now, this doesn’t mean you should go phytochemical crazy. However, you should consume at least one serving of phytochemical-packed foods with each meal. Below are foods that counteract excess estrogen production.Cruciferous Vegetables -Also known as “greens” or “roughage” - cruciferous vegetables are chock-full of phytochemical nutrients to help you effortlessly combat estrogen imbalance. Here’s the list:Broccoli - Cauliflower - Cabbage - Brussels sprouts - Bok choy - Kale -Collard greens Turnips - Rutabagas

ESTROGEN FIGHTING NUTRITION

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Mushrooms - There’s a variety of mushrooms that work to block estrogen; Shiitake, portobello, crimini, and baby button, are a few popular ones. They’ve been shown to shrink the production the enzyme aromatase - which is responsible for converting the anabolic hormone androgen to estrogen. Consuming mushrooms regularly will help halt new production of estrogen.Here’s a few ideas for you. Add raw mushrooms atop of a green salad. Or sautéed with onions and pour atop of a sizzling grass-fed slab of beef or cage-free eggs. Now, don’t go picking out mushrooms from your backyard. Be sure to select mushrooms from grocers. Wild-picked mushrooms can be poisonous. I also advise consuming organic mushrooms as they’re pesticide-free.Red Grapes - Another estrogen-fighting food (that’s a fan favorite) is red grapes. The skin surrounding red grapes have a chemical called resveratrol. While the seeds hold a chemical called proanthocyanidin. Both chemicals are the ultimate tag-team for blocking estrogen production. Best part, no cooking required. Simply rinse and eat. You can also take grapes with you wherever for a quick estrogen-beating snack. Just be sure to purchase your grapes organic as they’re usually packed with pesticides and GMOs. Flax Seeds - Flax seeds contain polyphenols. Polyphenols are found in plants and re-duce estrogen levels. In fact, according to recent research from Oregon State University, flax seeds contain some of the highest levels of this chemical. Flax seeds also contain one of the richest sources of lignans, which act as phytoestro-gens. However, it’s important to note keeping flax seed consumption low. They are rick in omega-6 fatty acids, which when consumed too often increases inflammation and therefore lowers testosterone levels. Have flax once a day in a smoothie.

ESTROGEN FIGHTING NUTRITION

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Green Tea - Green tea is a great source of polyphenols, which may influence en-zymes that metabolize estrogens. However, like most things, you’ll want to avoid green tea consumption in access as more than 16 oz. of green tea per day has been shown to slightly decrease testosterone levels. It’s amazing how sensitive our hormones can be, right?Pro Tip: as a rule of thumb, balance is key. Just like our hormones need balance, so do our food choices and workout decisions. “Too much” (i.e. too much exercise, eating too much soy or omega-6) more often than not results in lowering testosterone levels. “Too little” (i.e. not exercising, not eating greens, etc) can also result in low testosterone levels. You end game should be balance.Pomegranate - Not only has pomegranate juice been shown to increase testoster-one levels. They’re also full of phytochemical nutrients. Pomegranates are becoming more widely known for their estrogen-blocking properties. As a bonus, this fruit is loaded with anti-oxidants. And even more of a bonus, has been shown to boost blood flow to the male and female anatomy for boosted arousal and increased erection strength and quality.

ESTROGEN FIGHTING NUTRITION

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Below is a sample estrogen-fighting meal plan. For more complete meal plans visit this page here.Sample meal plan:Meal 13 whole cage-free eggs2 tbsp. hot sauce (hot sauce is a natural t-booster)Grilled onions and mushrooms-- cooked together into an omelet --8 oz. of pomegranate juice16 oz. waterDigestive Enzymes (more on digestive health and estrogen in the next section)Meal 214 oz. grass-fed beef2 tbsp. hot sauce 1 whole sweet potato (cut into fries, smeared with olive oil)3 cups mixed broccoli & cauliflower16 oz. waterDigestive EnzymesMeal 314 oz. grass-fed beef2 whole cage free eggs (fried in olive oil and mixed with beef)Sautéed mushroom, onions, and broccoli 8 oz. of pomegranate juice16 oz. waterDigestive Enzymes

ESTROGEN FIGHTING NUTRITION PLAN

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A healthy gut can help to eliminate excess estrogens from the body. An unhealthy digestive tract can lead to leaky gut syndrome and an up regulation of an enzyme called B-glucouronidase. This enzyme releases bound estrogen that would be excreted out of the body through the intestines. Instead estrogen is released back into the bloodstream, thus lowering your testosterone levels. Here’s a few ways to support good gut health:Remove gluten:Gluten is a common gut irritant. If you’re looking to improve your gut health, avoid grans and sugars full of gluten, like pastas, rice, and cereals. Instead, your carbohydrate sources should come from potatoes and other vegetables and fruits.Consume Probiotics: Probiotic supplements are the fastest way to begin cleaning out your gut of the bad bacteria and filling it with good bacteria which promotes healthy testosterone levels, while lowering estrogen. I recommend this probiotic supplement.

DIGESTIVE HEALTH AND ESTROGEN LEVELS

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There's a ton of other benefits too... here's my TOP 6 probiotic benefits list FOR MEN:Ramps up sex-driveMost guys don't know your sex-drive is just as much controlled by your gut as it is your testosterone levels. You see, there's a hormone that puts you "in the mood" called serotonin. 80-90% of this hormone is produced in your gut... however, bad bac-teria can interfere with serotonin production... and make it harder to get... well, "turned on." So if you feel your male libido is a bit low... look no further than a potent probiotic. Prevents heart disease and lowers high blood pressure According to the Harvard Men's Health Watch probiotics can reduce fatty plaque build-up in the arteries... which is the #1 cause of high blood pressure... Improving your artery health will also defend your body from the #1 man-killer in the world... heart disease.Improves prostate healthProstate problems effect 50% of men. Whether an enlarged prostate, prostate cancer, or prostatitis... it's something us guys have to really take ownership of. And you can... Because the American Prostatitis Association calls probiotics a natural solution to re-duce prostate inflammation... and support good prostate health. Most guys shrug their shoulders and think, "oh well, prostate problems are just part of being a man..." Other guys, like I believe you are... TAKE ACTION and do what you can to be the healthy, high performing man.

DIGESTIVE HEALTH AND ESTROGEN LEVELS

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Boost testosterone levelsFilling your gut with good probiotics helps reduce inflammation and cortisol caused in the gut. If you don't know about cortisol... it's the arch-enemy to testosterone. Mean-ing... the higher your daily cortisol levels, the lower your testosterone levels. (high cor-tisol levels have also been closely connected with erectile dysfunction). So if you want to keep those testosterone levels high and healthy... probiotics will be your secret weapon.Bigger testicle size There's a strain of good bacteria called lactobacillus plantarum that's been shown to increase testicle size, reverse age related "shrinkage", and boost fertility... Lactobacil-lus happens to be the primary bacteria in this P3-OM probiotic supplement. Now, the 2014 study was performed in rats... yet before you dismiss the data, rats and humans have similar reproductive systems... and they're often tested to provide vital research to find solutions for guys like us.Faster muscle growth Probiotics help your body absorb muscle building nutrients and deliver it to your mus-cles for recovery FAST. Which helps you recover from your workouts and repair the damage done during your workouts. Remember... muscle growth doesn't happen dur-ing your workout (the muscle is broken down)... it happens after when your body deliv-ers nutrients to the muscle to heal and grow. This is where a solid probiotic comes in handy.

DIGESTIVE HEALTH AND ESTROGEN LEVELS

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Avoid plastics:Bisphenol A (BPA) and phthlates are two of the most common estrogenic compounds which are found in many plastic bottles and containers. Both compounds have been linked to increased estrogen and lower testosterone & DHT in many human studies. Instead, drink water out of a glass and eat out of glassware. Limit Polyunsaturated Fat Intake:When it comes to estrogen, many studies show polyunsaturated fatty-acids stimulate estrogen production and increase its activity towards the estrogen receptor. Foods in-clude, sunflower seeds, corn oil, soybean oil, and safflower oil.Supplement with Vitamin E:Vitamin E supplementation has been shown to significantly increase testosterone levels in human subjects. It’s also been shown to be a direct estrogen receptor antagonist can lower circulating estrogen levels.

OTHER HACKS TO LOWER ESTROGEN LEVELS

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The below resources are to get you started raising your testosterone levels and lowering your estrogen levels at the same time.Workout: Anabolic Running + Bonus “Shock & Awe Strength” ProtocolNutrition: Anabolic EatingSupplement: BIOptimizers P3-OM Digestive Enzyme

Hopefully this guide gives you some action-steps to fight against estrogen imbalance and begin optimizing your hormones for greater testosterone levels. Doing so will help you increase your sex-drive, boost your energy levels, increase lean muscle mass, burn fat faster, and so much more.

If you have any questions about the information in this guide, please visit our V.I.P. Facebook Group - The Anabolic Tribe - to post your questions. Simply request to join following this link and I’ll approve your request right away!Train HARD and with NO REGRETS!Joe

ESTROGEN FIGHTING BATTLE PLAN - RESOURCES

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