Rebalancing Hormones as Men Age – Part 3 Understanding the Determinants of Health for Testosterone and Estrogen Balance
- Dr Michael Elliott MSc, D.C., CFMP.
- Aug 5
- 2 min read
As men age, maintaining hormonal balance becomes increasingly important for energy, muscle mass, mood, and long-term health. In Parts 1 and 2 of our series, we explored how testosterone naturally declines with age and how lifestyle factors can accelerate or slow this process.
In Part 3, we take a deeper look at how foods, lifestyle, and broader health determinants interact to influence male hormone balance—including testosterone, estrogen, and even progesterone.
How Foods Influence Male Hormones
Diet plays a powerful role in shaping hormonal health.
Estrogen in men can be influenced by:
Excess alcohol and ultra-processed foods, which may raise aromatase activity (the enzyme converting testosterone to estrogen).
Soy isoflavones, which have a mild estrogenic effect—beneficial in moderation but sometimes monitored in men with high estrogen.
Cruciferous vegetables (broccoli, cabbage, Brussels sprouts) which support estrogen metabolism, helping maintain a healthier testosterone-to-estrogen ratio.
Progesterone in men, though present at much lower levels than in women, may be supported by a nutrient-dense diet, stress reduction, and adequate cholesterol intake, as cholesterol is the backbone for steroid hormone production.
The Role of the Determinants of Health
Hormones do not function in isolation. A comprehensive assessment of a man’s Terrain Score—based on the NAUTIE HORMONES health determinants—can identify hidden drivers of hormonal imbalance:
Activity levels: Sedentary lifestyles decrease testosterone production, while resistance training can boost it.
Emotional factors & chronic stress: Elevate cortisol, which can suppress testosterone and disrupt estrogen balance.
Technological influences: Late-night screen exposure can reduce melatonin and interfere with testosterone recovery during sleep.
Sleep hygiene: Even one week of poor sleep can reduce testosterone by 10–15%.
Environmental exposures: Plastics, pesticides, and other endocrine disruptors can mimic estrogen or lower testosterone.
Occupational stress: High-demand jobs or shift work can disrupt circadian and hormonal rhythms.
Prescription and non-prescription drugs: Certain medications (like opioids or glucocorticoids) and recreational substances can reduce testosterone production.
Relationship stress: Emotional strain or social isolation is linked to lower testosterone and higher stress hormone levels.
Social inequities and loss of cultural identity: Emerging research suggests that chronic psychosocial stress can negatively influence male hormonal health.
A Comprehensive Approach to Male Hormonal Health
Balancing testosterone and estrogen in men isn’t about one single supplement or diet—it’s about addressing the entire health terrain.
By assessing and optimizing your Determinants of Health Score, we can:
Identify hidden stressors on your hormonal system.
Personalise nutrition, exercise, and lifestyle interventions.
Support long-term vitality, resilience, and healthy aging.
