Hormone Series: Estrogen 101 — Why It Matters for Everyone
Estrogen often gets boxed in as the “female hormone,” but that label overlooks its importance across all human physiology. Whether you're male or female, estrogen—especially estradiol (E2)—is central to brain health, cardiovascular function, metabolism, bone strength, mood, and sexual wellness!
When estrogen levels are suboptimal—either too low or too high—there are real consequences. And if you're an athlete, active adult, or entering a new hormonal phase (like perimenopause) , understanding the role of estrogen is essential to supporting performance, resilience, and longevit
Estradiol in Men: What Most People Miss
In men, estradiol is produced primarily through the aromatization of testosterone—a process where some testosterone converts into estradiol via the enzyme aromatase. This conversion is often misunderstood or feared, especially in male athletes, but it's critical for:
Sperm production and fertility
Bone density and joint health
Cognitive clarity and memory
Mood stability and emotional resilience
Libido and cardiovascular protection
Too little estradiol in men may lead to joint pain, low libido, sleep disturbances, anxiety, or poor training recovery. On the flip side, excess aromatization—common with increased body fat, liver dysfunction, or high stress—can result in water retention, breast tissue development, and mood instability.
Optimal estradiol levels aren’t about suppression—they’re about balance, especially in relation to testosterone.
Estradiol in Women:
In women, estradiol is produced by the ovaries and plays a pivotal role in the menstrual cycle. It supports:
Follicle maturation
The release of the egg (ovulation)
Thickening of the uterine lining to prepare for implantation
Bone density, cognitive function, and sexual health
Estradiol levels rise in the mid to late follicular phase, peaking before ovulation. But in times of stress, under-eating, overtraining, or chronic inflammation, estradiol levels drop- the body perceives these conditions as unsafe for reproduction, which causes the HPG axis to downregulate.
This is especially common in active women, those with PCOS, or women post-hormonal birth control who are trying to rebalance naturally.
Perimenopause and Menopause: A Full-Body Shift
Menopause is defined as the absence of a menstrual cycle for 12 consecutive months. Most women enter menopause between ages 45–55, as early as 38- and with life expectancy rising, they’ll spend over one-third of their lives in this state. Yet, it’s still treated reactively rather than proactively.
Estrogen (particularly estradiol) levels drop dramatically during menopause, which contributes to a wide range of biofeedback symptoms and health risks:
Hot flashes and night sweats
Mood swings or depressive symptoms
Brain fog and poor memory
Vaginal dryness and lowered libido
Fat gain, especially abdominal area
Sleep disturbances and low energy
Increased cardiovascular risk
Declining bone density and higher risk of osteoporosis
Menopause is not simply a reproductive transition—it's a metabolic and neurological shift. Without intervention, women face steeper declines in health markers and quality of life!
Functional Strategies to Support Estrogen Levels
Estrogen doesn’t decline in isolation—it's influenced by nutrition, stress, movement, liver health, and gut function. Fortunately, there are ways to support optimal estrogen levels naturally, for both men and women!
Lifestyle:
Prioritize high-quality sleep — essential for all hormone cascades
Manage chronic stress — regulate the nervous system through breathwork, walking, laughter, nature
Strength train regularly — CRITICAL for maintaining muscle- therefor preventing osteoporosis, improving insulin sensitivity and supporting estrogen balance
Nutrition:
Eat enough calories — under-eating is one of the fastest ways to suppress sex hormone production
Focus on nutrient density/ whole foods — quality over quantity! Especially magnesium, zinc, B vitamins, and choline
Support liver detox pathways with foods like beets, cruciferous veggies, citrus, and dandelion
For women in menopause, include phytoestrogens and isoflavones (flaxseed, fermented soy, sesame) to help alleviate symptoms and support bone health
Digestive support becomes more important as stomach acid declines with age— especially over age of 50! Add bitters or targeted enzymes under guidance
Training:
Resistance training is non-negotiable for women in perimenopause and menopause—it improves insulin sensitivity, supports bone density, and protects against sarcopenia
Focus on progressive overload, mobility, and recovery over volume
Avoid chronic cardio or HIIT without adequate fueling
Supplementation (Under Professional Supervision):
Vitamin D + K2 — bone health, immune support, estrogen signaling
DHEA-S — precursor to estrogen and testosterone
Fish oil (EPA/DHA) — inflammation control, brain and hormone support
CoQ10 — mitochondrial health and cardiovascular protection
Berberine — supports blood sugar and lipid balance
Ginseng, black cohosh root, and adaptogens — traditionally used to support menopausal symptoms
Why Protein Needs Change Post-Menopause
After menopause, muscle protein synthesis becomes less efficient. I recommend a higher protein intake for women in midlife and beyond, especially emphasizing leucine-rich meals.
Aim for 35–50g of protein per meal, including essential amino acids
Prioritize animal-based proteins for bioavailability (e.g., eggs, beef, collagen, whey, turkey, fish)
For women with elevated fasting insulin or blood sugar, a lower-carb, higher-fat approach (plus high protein) may help stabilize energy and reduce inflammation—but always under supervision and with blood markers to guide!
When Is HRT for Estrogen Appropriate?
When all foundational strategies are in place—sleep, stress, training, nutrition—and symptoms persist, bioidentical hormone replacement therapy (HRT) can be incredibly helpful!
Specifically bioidentical estrogen, (not synthetic) especially in transdermal forms, can:
Improve sleep, mood, and energy
Protect bone density
Reduce cardiovascular disease risk
Improve insulin sensitivity and muscle mass
Support mental clarity and libido
This should always be done with a licensed practitioner and ideally alongside regular lab testing and symptom tracking.
Symptoms of Estrogen Imbalance
Low Estrogen Symptoms (Men + Women):
Joint pain, low libido, poor sleep
Brain fog, mood swings, dry skin or vaginal dryness
Loss of strength, motivation, or recovery
Hot flashes or night sweats
Irregular or absent cycles in women
High Estrogen (Especially in Men):
Bloating, chest fat, water retention
Emotional sensitivity
Decreased testosterone symptoms
Estrogen isn’t just about reproduction—it’s a whole-body hormone that affects how we age, perform, and recover. Whether you're male or female, young or transitioning through menopause, understanding and supporting your estradiol levels can radically improve your quality of life!
If your energy, mood, or recovery feels off, it might be time to look at what your hormones are trying to tell you. Functional testing, symptom awareness, and a root-cause lens can help you get back in sync :)
Take Control of Your Health with BMF Nutrition & Lifestyle Coaching
Understanding hormones like estrogen is just the first step—the real change comes from what you do next. At BMF Training, our Nutrition & Lifestyle Coaching goes beyond basic meal plans. We help you:
✅ Review bloodwork to uncover what’s really happening inside your body
✅ Build a sustainable nutrition plan tailored to your lifestyle and goals
✅ Implement daily habits that support hormone balance, energy, and recovery
✅ Stay accountable with regular check-ins so you keep making progress
If you’ve been struggling with low energy, stubborn weight, poor recovery, or just feeling “off,” our coaching can help you get back to feeling like yourself again.
👉 Click here to learn more and book your free consultation today
Don’t leave your health to guesswork—let’s build a plan that works for YOU.