This post is a summary of an article by Charles Poliquin over at his site here:
10 ways to lower estrogen toxic load
First of all, this isnt a full review. As with all scientific topics, simply gaining your information from one source isnt good enough. Read around the subject. Google and Google Scholar are good friends. However, Poliquin is generally regarded as a pretty smart man who knows his stuff, even if he is quick to send you over to his online supplement store (which i have currently used for the first time, pretty happy with the shipping and quality, lets just see if they work)
Estrogen
Estrogen is a sex hormone that both men and women produce. Excess estrogen is an issue for both sexes, but since men produce, and need, much less, excessive estrogen in men is easier to think of as a "bad thing." There has been a large amount of research over the past 30 years on the ill effects of estrogen and other sex hormones, specifically in regards to cancer and obesity (see links below)
Kirschner et al 1981 (the raw science 1)
Kirschner et al 1982 (raw science 2)
Shozu et al 2003 (raw science 3)
Basically though, if you are an athlete, you want to avoid excessive estrogen as it slows muscle growth and development. If you are looking to lose weight or just become fitter, excessive estrogen will delay fat loss and potentially reverse it. If you are just a person who enjoys health, excessive estrogen is a predictor for breast,prostrate and ovarian cancer as well as obesity.
So how can we avoid excessive estrogen? We can do this by limiting our expose to chemical estrogen and we can improve the way our body functions in regards to the hormone. This includes more efficient processing and elimination, and the reduction of activities that would stimulate our body to synthesize the hormone. And now, a list to ease the mind:
1) Make your gut healthy by eating lots of leafy greens
3) Manage your insulin, go low carb
4) Supplement with Omega 3 or Omega 3 Pills
7) Supplement with melatonin, zinc and green tea
8) Take B vitamins, especially if you take protein powders or eat high animal protein
9) Supplement with DIM, also found in low levels in broccoli and cauliflower
10) Magnesium as well
11) Vitamin E
12) The hated limitation of alcohol consumption
13) limit chemical estrogen exposure
Hope this helps with some tips on how to limit excessive estrogen in your body and stay on the path towards overall health.
Monday Training
Power
3x10 KB swings 24,32,40kg
Did 10 GHD hammies between each set
Clean + Jerk 2x10 24,32,40kg
Only dropped it after the 9th rep of the first set at 40. Aint easy though on the left hand
3 hang cleans + 7 jerks @ 70% + 2min row, 3 sets
Used 90kg based on 130kg 1rm clean and jerk from July
hit all the hang cleans, had to break up the jerks (did a combo of split and push jerks, just cuz)
All rows 550+ barely though
15m Farmers Walk
15m Bear crawl
15m OH carry
At 2x24, 4 sets, rest 45 seconds after each set
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