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What are the sources of Xenoestrogens:
Bisphenol A (BPA): Found in plastic products, food cans, and thermal receipt paper.
Phthalates: Commonly used in plastics, personal care products, and vinyl flooring.
Parabens: Preservatives used in cosmetics, skincare products, and some food items.
Polychlorinated biphenyls (PCBs): Industrial chemicals once used in electrical equipment and now banned.
Dioxins: Byproducts of industrial processes and combustion, found in some pesticides, herbicides, and bleached products.
Pesticides: Certain pesticides, such as atrazine and glyphosate, have been found to have estrogenic activity.
Synthetic hormones: Synthetic estrogens used in hormone replacement therapy (HRT) and some oral contraceptives.
Phytoestrogens: Naturally occurring plant compounds found in soy products, flaxseeds, and some herbs.
Triclosan: An antimicrobial agent found in some personal care products and household items.
Benzophenones: UV filters used in sunscreens and personal care products.
Organochlorine pesticides: Examples include dichlorodiphenyltrichloroethane (DDT) and chlordane.
Alkylphenols: Such as nonylphenol and octylphenol, found in detergents, cleaning products, and industrial applications.
Ethinyl estradiol: A synthetic estrogen used in birth control pills and hormone replacement therapy.
Metalloestrogens: Certain metals, such as cadmium, lead, and mercury, can have estrogenic effects.
Industrial chemicals: Some chemicals used in manufacturing processes, such as certain solvents and flame retardants, may exhibit estrogenic activity.
Synthetic fragrances: Certain fragrances used in cosmetics, personal care products, and household items may contain xenoestrogens.
Flame retardants: Certain flame retardant chemicals, such as polybrominated diphenyl ethers (PBDEs), have been found to have estrogenic effects.
Perfluorinated compounds (PFCs): These are used in various consumer products like non-stick cookware, waterproof fabrics, and food packaging.
UV filters: Certain chemicals used in sunscreens, such as oxybenzone and octinoxate, can have estrogenic effects.
Antibiotics: Some antibiotics, such as tetracycline and sulfamethoxazole, have been found to exhibit estrogenic activity.
Synthetic chemicals in consumer products: Various chemicals used in cleaning products, air fresheners, and personal care items may have estrogenic properties.
Nanoparticles: Certain nanoparticles, particularly those made of metals like silver and copper, can have estrogenic effects.
Food additives: Some food additives, such as propyl gallate and butylated hydroxyanisole (BHA), have shown estrogenic activity in studies.
β
In short if you donβt want to read all of this.
- All plastics (Polyethylene Terephthalate, Polycarbonates, Polystyrenes, Polyethersulfones, Polyvinyls, etc.): Food/Beverage Packaging (Bottles, Cans, ...) Shampoo/Soap Bottles, Shower Cabins/Bathtubs, Shopping Bags, Windows/Doors, Phones, Pens, Eyeglasses, Syringes, IV Bags, Medicine Blisters, Water Pipes, Wiring/Cables, CDs, Computer Peripherals (Older ones contain other chemicals that have been banned now), Carpets/Parquet, Furniture, Certain Clothes etc.
- Plant Mycotoxins (Zearalenones): Wheat, Oats, Barley, Rye, Spelt, Rice, Corn, Sugar Cane, Potatoes, Peanuts, Bananas, etc.
- All water sources (Birth Control/Other Estrogen Forms, Zearalenone, Estrogens from the plastics thrown in water or through which the water has traveled, etc.)
- Fruits, Vegetables and Other Plants Either Used As Food Or Medicine (Either trough Endogenous Estrogens or commonly used Pesticides/Fungicides/Insecticides, etc.)
ββββββββββββββββ-β
What is the least estrogenic not recommend diet:
- No Water: Animal products that are lightly cooked have a good level of water and minerals inside of it. Consuming too much water will lead to a decrease in Vasopressin, which reabsorbs the water into the bloodstream and stops it from being removed trough urine, along with all minerals inside of it.
- Ruminant Muscle Meat and Organs, Cooked as close to Rare as possible to preserve water and mineral content
- Milk and Other Dairy (Preferably Raw and not stored in Plastic, but Glass): Not necessary, especially if you want to reach a state where you can use fat as energy as opposed to dietary Glucose. Yes, Glucose will still be produced in your body. If you take a Glucose Test on this diet you will find it will not read 0. Glucose will be produced as needed from Fats, while the Protein will be preserved to be used once there is no bodyfat or dietary fat that can be used (Late-stage starvation)
ββββββββββββββββ-β
Common questions and answers:
1) Estrogens in Milk:
It can contain small amounts of Endogenous Estrogens with a bioavailability of less than 5% (From an already low dose), more likely if the cow has been injected with hormones (Pregnant cows cannot lactate due to Estrogen inhibiting Prolactin), which is already very unlikely and even less so if you get Raw Milk from a source you know such as a local farmer. IGF hormones from milk have no oral bioavailability. Peptides are broken down in the stomach into amino acids, then are absorbed.
2) Antioxidants:
Meat (Muscle especially) contains many essential antioxidants, some of which are not present at all in plants: Taurine, Cysteine, Methionine, Glutathione, Lipoic Acid. The metabolism of animal foods also produce a very strong antioxidant: Uric Acid (It has an efficacy about the same as Vitamin C, only that it is not converted into Oxalic Acid, like Vitamin C)
Even then, animals are able to produce Vitamin C endogenously and store a part in their body, even in the muscles. It is a small dose but not a lot is required. The absorption of Vitamin C in the muscle is done trough the Glucose Transporter 4 which also transports glucose to the muscle, thus the lack of Glucose in the diet will increase absorption of the Vitamin C.
3) Fiber:
It is ridiculous to think you would need Plant Fiber in order to have good digestion. The main reason would be that our consumption of Fiber is relatively recent, although there are still people that deny humans were ever Carnivores and say they used to be "Berry Pickers".
Either way, your intestines are contracting and relaxing in order to keep the food moving through your GI, not Fiber. There is not a single study out there, trustworthy or not, that shows any mechanics or reasons at all to consume Fiber. There is actually one study out there with a small number of participants experiencing chronic constipation where the complete removal of Fiber from the diet removed all symptoms of constipation.
4) Cholesterol:
As above, there is not even any proof, to begin with, that cholesterol was of any issue to people, not dietary or endogenously produced. It is essential
ββββββββββββββββ-β
How to avoid Xenoestrogens ?
Choose organic food: Opt for organic produce, meat, and dairy products as much as possible. Organic farming practices restrict the use of synthetic pesticides, herbicides, and fertilizers that may contain EDCs.
Eat hormone-free meat: Select hormone-free or organic meat and poultry products to reduce the exposure to EDCs that might be present in conventional meat from animals treated with growth hormones.
Use BPA-free products: Bisphenol A (BPA) is a known EDC found in certain plastics, including food containers and beverage bottles. Look for BPA-free labels on plastic products, or choose glass, stainless steel, or ceramic alternatives for storing food and drinks.
Avoid canned foods: Many food cans are lined with a resin containing BPA, which can leach into the food. Choose fresh or frozen foods over canned options, or look for brands that use BPA-free can linings.
Minimize plastic use: Reduce your overall use of plastic products. Instead of plastic bags, opt for reusable cloth bags. Use glass or stainless steel containers for storing food and beverages, and avoid microwaving food in plastic containers.
Choose natural personal care products: Many personal care products, such as lotions, shampoos, and cosmetics, contain EDCs. Read labels and choose products made with natural ingredients or those labeled as "paraben-free," "phthalate-free," and "fragrance-free."
Filter your water: Use a high-quality water filter to remove potential EDCs, such as pesticides, pharmaceuticals, and industrial pollutants, from your drinking water. Look for filters certified to remove these substances.
Be cautious with cleaning products: Many conventional household cleaning products contain EDCs. Look for eco-friendly, biodegradable, or fragrance-free alternatives. You can also make your own cleaning solutions using simple ingredients like vinegar, baking soda, and lemon juice.
Be aware of synthetic fragrances: Synthetic fragrances used in air fresheners, perfumes, and scented candles can contain EDCs. Opt for fragrance-free or naturally scented products, or consider using essential oils for pleasant aromas.
Educate yourself: Stay informed about potential sources of EDCs and regularly check for updates on the topic. Read labels, do research, and make conscious choices to reduce your exposure to these harmful chemicals
ββββββββββββββββ-β
Usual things to avoid and not to consume?
Soy (genistein, daidzein)
Green tea
Pumpkin seed oil
Sulforaphane
Flavonoids (biochanin A, quercetin, myricetin, fisetin and kaempferol) (R, R, R, R)
Black pepper .
Rosemary
Panax ginseng
Beta-sitosterol. (found in avocadoes, nuts, black cumin oil/black seed oil, pygeum, stinging nettle)
Azelaic acid (found in wheat, rye, and barley)
Reishi mushroom, including other mushrooms, with white button mushroom being the least inhibitory.
Saw palmetto
Fenugreek
Pesticides.
DIM (is able to displace DHT from its receptor and is a estrogen receptor agonist)
Lignan. Lignans are compounds found in plant food sources. Lignans strongly inhibit 5-alpha reductase, and also lowers testosterone (R). Foods that are high in lignans include seeds (especially flax seed) and whole grains (breads, pastas, cereals etc.)
fluoride ( especially if it s in tap water)
plastic
Finasteride
Minoxidil
all the stuff found in shampoos / soaps and hygene products, they also contain phthalates, benzophenones (look for markings BP-1, BP-2, BP-3, etc. on the label), phenoxyethanol, triclosan and/ or triclocarban - all of them either strong xenoestrogens or disruptive for your body's testosterone production
ββββββββββββββββ-β
Natural aromatase inhibitors:
- Arugula contains high amounts of aromatase inhibiting compound called kaempferol
- CALCIUM possesses aromatase inhibiting properties. Estradiol and aromatase increase on a low calcium diet
-VITAMIN A
-Carrots
-Chrysin
-Revesterol(not recommended at all)
-Pomegranate extract: Certain components found in pomegranate extract, such as ellagic acid and punicalagins, have shown potential aromatase inhibitory effects in studies
-WHITE BUTTON MUSHROOMS
-GRAPEFRUITS contain romatase inhibiting compounds, such as apigenin, hesperidin and naringenin
-DIM and luteolin, found in Broccoli, increase estrogen detoxification and inhibit aromatase
-lose body fat , 4-13% range is optimal
-Grape seed extract
Vitamin K2 (MK-4) is a potent aromatase inhibitor and decreases estradiol levels. Vitamin K2 can increase testosterone significantly when applied topically on the scrotum
- VITAMIN E , A , D
-CAFFEINE
-CURCUMIN
-IODINE
-BEEF , IT CONTAINS CLA which has anti-estrogenic properties, as it prevents the phosphorylation of estrogen receptors.
- INDOLE 3 CARBINOL A natural compound from cruciferous vegetables. Promotes hormone balance, fights against estrogen dominance and hormonal acne.*
Or just use a aromatase inhibitors like Aromasin
Endocrine disrupters:
Bisphenol A (BPA): Found in plastic products, food cans, and thermal receipt paper.
Phthalates: Commonly used in plastics, personal care products, and vinyl flooring.
Parabens: Preservatives used in cosmetics, skincare products, and some food items.
Polychlorinated biphenyls (PCBs): Industrial chemicals once used in electrical equipment and now banned.
Dioxins: Byproducts of industrial processes and combustion, found in some pesticides, herbicides, and bleached products.
Pesticides: Certain pesticides, such as atrazine and glyphosate, have been found to have estrogenic activity.
Synthetic hormones: Synthetic estrogens used in hormone replacement therapy (HRT) and some oral contraceptives.
Phytoestrogens: Naturally occurring plant compounds found in soy products, flaxseeds, and some herbs.
Triclosan: An antimicrobial agent found in some personal care products and household items.
Benzophenones: UV filters used in sunscreens and personal care products.
Organochlorine pesticides: Examples include dichlorodiphenyltrichloroethane (DDT) and chlordane.
Alkylphenols: Such as nonylphenol and octylphenol, found in detergents, cleaning products, and industrial applications.
Ethinyl estradiol: A synthetic estrogen used in birth control pills and hormone replacement therapy.
Metalloestrogens: Certain metals, such as cadmium, lead, and mercury, can have estrogenic effects.
Industrial chemicals: Some chemicals used in manufacturing processes, such as certain solvents and flame retardants, may exhibit estrogenic activity.
Synthetic fragrances: Certain fragrances used in cosmetics, personal care products, and household items may contain xenoestrogens.
Flame retardants: Certain flame retardant chemicals, such as polybrominated diphenyl ethers (PBDEs), have been found to have estrogenic effects.
Perfluorinated compounds (PFCs): These are used in various consumer products like non-stick cookware, waterproof fabrics, and food packaging.
UV filters: Certain chemicals used in sunscreens, such as oxybenzone and octinoxate, can have estrogenic effects.
Antibiotics: Some antibiotics, such as tetracycline and sulfamethoxazole, have been found to exhibit estrogenic activity.
Synthetic chemicals in consumer products: Various chemicals used in cleaning products, air fresheners, and personal care items may have estrogenic properties.
Nanoparticles: Certain nanoparticles, particularly those made of metals like silver and copper, can have estrogenic effects.
Food additives: Some food additives, such as propyl gallate and butylated hydroxyanisole (BHA), have shown estrogenic activity in studies.
β
In short if you donβt want to read all of this.
- All plastics (Polyethylene Terephthalate, Polycarbonates, Polystyrenes, Polyethersulfones, Polyvinyls, etc.): Food/Beverage Packaging (Bottles, Cans, ...) Shampoo/Soap Bottles, Shower Cabins/Bathtubs, Shopping Bags, Windows/Doors, Phones, Pens, Eyeglasses, Syringes, IV Bags, Medicine Blisters, Water Pipes, Wiring/Cables, CDs, Computer Peripherals (Older ones contain other chemicals that have been banned now), Carpets/Parquet, Furniture, Certain Clothes etc.
- Plant Mycotoxins (Zearalenones): Wheat, Oats, Barley, Rye, Spelt, Rice, Corn, Sugar Cane, Potatoes, Peanuts, Bananas, etc.
- All water sources (Birth Control/Other Estrogen Forms, Zearalenone, Estrogens from the plastics thrown in water or through which the water has traveled, etc.)
- Fruits, Vegetables and Other Plants Either Used As Food Or Medicine (Either trough Endogenous Estrogens or commonly used Pesticides/Fungicides/Insecticides, etc.)
ββββββββββββββββ-β
What is the least estrogenic not recommend diet:
- No Water: Animal products that are lightly cooked have a good level of water and minerals inside of it. Consuming too much water will lead to a decrease in Vasopressin, which reabsorbs the water into the bloodstream and stops it from being removed trough urine, along with all minerals inside of it.
- Ruminant Muscle Meat and Organs, Cooked as close to Rare as possible to preserve water and mineral content
- Milk and Other Dairy (Preferably Raw and not stored in Plastic, but Glass): Not necessary, especially if you want to reach a state where you can use fat as energy as opposed to dietary Glucose. Yes, Glucose will still be produced in your body. If you take a Glucose Test on this diet you will find it will not read 0. Glucose will be produced as needed from Fats, while the Protein will be preserved to be used once there is no bodyfat or dietary fat that can be used (Late-stage starvation)
ββββββββββββββββ-β
Common questions and answers:
1) Estrogens in Milk:
It can contain small amounts of Endogenous Estrogens with a bioavailability of less than 5% (From an already low dose), more likely if the cow has been injected with hormones (Pregnant cows cannot lactate due to Estrogen inhibiting Prolactin), which is already very unlikely and even less so if you get Raw Milk from a source you know such as a local farmer. IGF hormones from milk have no oral bioavailability. Peptides are broken down in the stomach into amino acids, then are absorbed.
2) Antioxidants:
Meat (Muscle especially) contains many essential antioxidants, some of which are not present at all in plants: Taurine, Cysteine, Methionine, Glutathione, Lipoic Acid. The metabolism of animal foods also produce a very strong antioxidant: Uric Acid (It has an efficacy about the same as Vitamin C, only that it is not converted into Oxalic Acid, like Vitamin C)
Even then, animals are able to produce Vitamin C endogenously and store a part in their body, even in the muscles. It is a small dose but not a lot is required. The absorption of Vitamin C in the muscle is done trough the Glucose Transporter 4 which also transports glucose to the muscle, thus the lack of Glucose in the diet will increase absorption of the Vitamin C.
3) Fiber:
It is ridiculous to think you would need Plant Fiber in order to have good digestion. The main reason would be that our consumption of Fiber is relatively recent, although there are still people that deny humans were ever Carnivores and say they used to be "Berry Pickers".
Either way, your intestines are contracting and relaxing in order to keep the food moving through your GI, not Fiber. There is not a single study out there, trustworthy or not, that shows any mechanics or reasons at all to consume Fiber. There is actually one study out there with a small number of participants experiencing chronic constipation where the complete removal of Fiber from the diet removed all symptoms of constipation.
4) Cholesterol:
As above, there is not even any proof, to begin with, that cholesterol was of any issue to people, not dietary or endogenously produced. It is essential
ββββββββββββββββ-β
How to avoid Xenoestrogens ?
Choose organic food: Opt for organic produce, meat, and dairy products as much as possible. Organic farming practices restrict the use of synthetic pesticides, herbicides, and fertilizers that may contain EDCs.
Eat hormone-free meat: Select hormone-free or organic meat and poultry products to reduce the exposure to EDCs that might be present in conventional meat from animals treated with growth hormones.
Use BPA-free products: Bisphenol A (BPA) is a known EDC found in certain plastics, including food containers and beverage bottles. Look for BPA-free labels on plastic products, or choose glass, stainless steel, or ceramic alternatives for storing food and drinks.
Avoid canned foods: Many food cans are lined with a resin containing BPA, which can leach into the food. Choose fresh or frozen foods over canned options, or look for brands that use BPA-free can linings.
Minimize plastic use: Reduce your overall use of plastic products. Instead of plastic bags, opt for reusable cloth bags. Use glass or stainless steel containers for storing food and beverages, and avoid microwaving food in plastic containers.
Choose natural personal care products: Many personal care products, such as lotions, shampoos, and cosmetics, contain EDCs. Read labels and choose products made with natural ingredients or those labeled as "paraben-free," "phthalate-free," and "fragrance-free."
Filter your water: Use a high-quality water filter to remove potential EDCs, such as pesticides, pharmaceuticals, and industrial pollutants, from your drinking water. Look for filters certified to remove these substances.
Be cautious with cleaning products: Many conventional household cleaning products contain EDCs. Look for eco-friendly, biodegradable, or fragrance-free alternatives. You can also make your own cleaning solutions using simple ingredients like vinegar, baking soda, and lemon juice.
Be aware of synthetic fragrances: Synthetic fragrances used in air fresheners, perfumes, and scented candles can contain EDCs. Opt for fragrance-free or naturally scented products, or consider using essential oils for pleasant aromas.
Educate yourself: Stay informed about potential sources of EDCs and regularly check for updates on the topic. Read labels, do research, and make conscious choices to reduce your exposure to these harmful chemicals
ββββββββββββββββ-β
Usual things to avoid and not to consume?
Soy (genistein, daidzein)
Green tea
Pumpkin seed oil
Sulforaphane
Flavonoids (biochanin A, quercetin, myricetin, fisetin and kaempferol) (R, R, R, R)
Black pepper .
Rosemary
Panax ginseng
Beta-sitosterol. (found in avocadoes, nuts, black cumin oil/black seed oil, pygeum, stinging nettle)
Azelaic acid (found in wheat, rye, and barley)
Reishi mushroom, including other mushrooms, with white button mushroom being the least inhibitory.
Saw palmetto
Fenugreek
Pesticides.
DIM (is able to displace DHT from its receptor and is a estrogen receptor agonist)
Lignan. Lignans are compounds found in plant food sources. Lignans strongly inhibit 5-alpha reductase, and also lowers testosterone (R). Foods that are high in lignans include seeds (especially flax seed) and whole grains (breads, pastas, cereals etc.)
fluoride ( especially if it s in tap water)
plastic
Finasteride
Minoxidil
all the stuff found in shampoos / soaps and hygene products, they also contain phthalates, benzophenones (look for markings BP-1, BP-2, BP-3, etc. on the label), phenoxyethanol, triclosan and/ or triclocarban - all of them either strong xenoestrogens or disruptive for your body's testosterone production
ββββββββββββββββ-β
Natural aromatase inhibitors:
- Arugula contains high amounts of aromatase inhibiting compound called kaempferol
- CALCIUM possesses aromatase inhibiting properties. Estradiol and aromatase increase on a low calcium diet
-VITAMIN A
-Carrots
-Chrysin
-Revesterol(not recommended at all)
-Pomegranate extract: Certain components found in pomegranate extract, such as ellagic acid and punicalagins, have shown potential aromatase inhibitory effects in studies
-WHITE BUTTON MUSHROOMS
-GRAPEFRUITS contain romatase inhibiting compounds, such as apigenin, hesperidin and naringenin
-DIM and luteolin, found in Broccoli, increase estrogen detoxification and inhibit aromatase
-lose body fat , 4-13% range is optimal
-Grape seed extract
Vitamin K2 (MK-4) is a potent aromatase inhibitor and decreases estradiol levels. Vitamin K2 can increase testosterone significantly when applied topically on the scrotum
- VITAMIN E , A , D
-CAFFEINE
-CURCUMIN
-IODINE
-BEEF , IT CONTAINS CLA which has anti-estrogenic properties, as it prevents the phosphorylation of estrogen receptors.
- INDOLE 3 CARBINOL A natural compound from cruciferous vegetables. Promotes hormone balance, fights against estrogen dominance and hormonal acne.*
Or just use a aromatase inhibitors like Aromasin
Endocrine disrupters:
