Rebalancing Hormones as Men Age – Part II

10 Functional Strategies to Optimise the Testosterone/Estrogen Ratio

As men age, it’s common for testosterone levels to gradually decline.  However, what often goes unnoticed is the relative rise in estrogen activity, driven by an enzyme called aromatase, which converts testosterone to estrogen.  This imbalance can lead to fatigue, weight gain, low libido, mood changes, and poor muscle mass.

In Part II of our hormone health series, we explore 10 natural and clinical strategies to help men rebalance their hormones by inhibiting aromatase and supporting optimal testosterone levels.

1.  Cruciferous Vegetables & DIM

Rich in compounds like diindolylmethane (DIM) and indole-3-carbinol, vegetables such as broccoli and kale help the body detoxify harmful estrogens and suppress aromatase activity. Try 1–2 servings daily or supplement with 100–300 mg DIM.

2.  Zinc

Zinc directly inhibits aromatase and is essential for healthy testosterone production. Aim for 15–30 mg/day and ensure adequate copper intake.

3.  Pharmaceutical Aromatase Inhibitors

Prescribed options like Anastrozole and Letrozole can be effective but should be used cautiously and under supervision.  Practitioners may consider micro dosing anastrozole at 0.1 to 0.2mg every couple of days.  This must be done with caution and regular lab measurements since too much anastrozole may suppress estrogen too much, affecting bone and brain health.

4.  Resistance Training

Building muscle not only boosts testosterone but also reduces visceral fat—the main site of aromatase activity. Incorporate compound lifts 3–4x/week.

5.  Resveratrol

Found in grapes and red wine, resveratrol supports cardiovascular health and inhibits aromatase gene expression. Supplement with 100–250 mg/day.

6.  Chrysin

This natural flavonoid shows promise in inhibiting aromatase, especially in liposomal or transdermal forms for better absorption.

7.  Weight Loss & Visceral Fat Reduction

Fat tissue increases estrogen conversion.  Reducing fat through intermittent fasting, a Mediterranean-style diet, and exercise is critical.

8.  Vitamin D

A key player in hormone balance, vitamin D helps regulate aromatase and supports testosterone synthesis. Target 2,000–5,000 IU/day and test 25(OH)D levels.

9.  Stress Reduction

Chronic stress raises cortisol and depletes testosterone.  Mindfulness, adaptogens like ashwagandha, and good sleep hygiene all support hormone balance.

10.  Avoid Endocrine Disruptors

Plastics and pesticides can upregulate aromatase. Use glass containers, filter your water, and buy organic when possible.

 Bonus: Myo-Inositol + D-Chiro-Inositol

Supports insulin sensitivity and indirectly reduces aromatase—particularly beneficial for insulin-resistant or overweight men.

Final Thought: Rebalancing hormones as men age doesn’t rely on just one fix—it’s about combining strategic lifestyle, nutritional, and clinical tools to restore the testosterone-estrogen balance and protect long-term health.

 Interested in testing your hormone levels or exploring natural support options?

In Part III of this series we will explore the most important tests for determining your ultimate testosterone estrogen balance!

Book a consultation today to get started.