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How Men Can Increase Testosterone and Decrease Estrogen Naturally

If you're a man, you want to maximize your testosterone as much as possible because of all the benefits of doing so.

Some testosterone will be converted into estradiol, which is the primary and most potent form of estrogen in men. Estradiol is produced mainly by testosterone being converted into estradiol by the aromatase enzyme.

While men do need some estradiol, which is essential for libido, erectile function, bone health, and sperm production, having excess estrogen can be problematic and can lead to conditions such as gynecomastia (breast tissue development). Even if it doesn't get to extreme levels such as to cause gynecomastia, having too much conversion of testosterone to estrogen can cause men to have lower energy levels, more difficulty in increasing muscle mass (causes reduced muscle mass), increased fatigue, lower libido, increased risks of metabolic syndrome, insulin resistance, certain cancers, amongst many more problems. The typical range that men want to keep estradiol at is from 10-40 pg/mL. Abnormal levels, whether below or above this, can cause lower libido, sexual dysfunction and other health problems.

So what are some methods to maximizing testosterone and not having too much conversion of testosterone to estrogen?

Weight Loss

One way to naturally keep levels in a good range is through weight management and not having too much body fat.

This is why obesity significantly increases estrogen levels in males.

Increased body fat, particularly visceral fat, acts as a primary site for the enzyme aromatase, which converts androgens like testosterone into estrogens like estradiol. Elevated adipose tissue promotes inflammation, stimulating higher aromatase activity. This creates a cycle in which higher aromatase increases estrogen, reducing testosterone and promoting further fat storage. Higher amounts of body fat, especially in the abdomen, increase the conversion of testosterone to estrogen.

Weight loss, through lifestyle changes or in conjunction with other therapies, can help reduce this enhanced aromatase activity.

So one great way to increase testosterone as a man is to get within a normal weight for your height, having a BMI below 25.

Avoid Alcohol

Another significant factor is if you consume alcohol, including wine, beer, and all other forms, to stop doing it.

Alcoholic beverages, particularly beer, contain phytoestrogens, which can act as estrogen-like substances in the body.

This is especially true if the consumption is chronic and excessive, but if you are serious about decreasing estrogen, you will stop drinking completely or at least significantly decrease the amounts you consume, saving it just for special occasions.

Alcohol can impact liver function, which can damage the liver, which can inhibit the proper metabolism and excretion of estrogen, causing levels to rise.

While estrogen increases, alcohol also acts as a suppressant on the Leydig cells, which are the cells within the testes, where around 95% of the body's testosterone is produced; this lowers the overall testosterone production.

Alcohol also tends to promote weight gain. Alcohol is not only empty calories but it inhibits the absorption and usage of vital nutrients such as thiamin (vitamin B1), vitamin B12, folic acid, and zinc. Weight gain further then increases estrogen, as body fat promotes aromatization, which is the process in which it converts testosterone to estrogen.

Avoid Foods That May Cause an Increase in Estrogen

Though not considered a cause for significant increase in estrogen, keep in mind that many foods, such as conventionally raised meats and dairy products, contain hormones, including estrogen.

If you eat meat and dairy, try to opt for more premium raised products that aren't full of hormones.

By David Hylton, FNP-C

February 20, 2026