study why diet AND exercise is best at lowering sex hormones

https://www.fhcrc.org/en/news/releas...-hormones.html

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At the end of the study, the researchers found significant reductions in hormone levels among the women who received the dietary weight loss intervention, with the most striking results among those who both dieted and exercised:

· Estrone levels decreased 9.6 percent with diet and 11.1 percent with diet plus exercise.

· Estradiol levels decreased 16.2 percent with diet and 20.3 percent with diet plus exercise.

· Free-estradiol levels decreased 21.4 percent with diet and 26 percent with diet plus exercise.

· SHBG levels increased 22.4 percent with diet and 25.8 percent with diet plus exercise.

· Free-testosterone levels decreased 10 percent with diet and 15.6 percent with diet plus exercise.

The researchers found that losing as little as 5 percent of one’s total body weight had a beneficial impact on hormone levels, and the effect increased with the amount of weight lost.

“The amount of weight lost was key to changes in hormone levels,” McTiernan said. “The biggest effect was through diet plus exercise; exercise by itself didn’t produce much of a change in weight or estrogen.” However, exercise has many important benefits for those on a weight-loss program, she noted. Exercise prevents loss of muscle and bone, and it helps keep off the weight long term. “I recommend women both diet and exercise, because in the long run that should help keep weight down and therefore keep estrogens down,” she said.

This is the first study to show that losing weight through a healthy diet that included reducing calories, reducing fat and increasing vegetables, fruits and fiber significantly lowers blood estrogen levels in postemenopausal women, McTiernan said. “This shows that it’s never too late to make lifestyle changes to reduce your risk for breast cancer.”

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That's fascinating to read, thanks for sharing!

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Awesome, thanks for sharing rainbowflower this is exactly what I was looking for because I am thinking of adding some exercise to my diet. I have one if those cardio bikes at home would it be enought if I would use it for 1 - 1 1/2 h a day? I would also like to know if there is a recommendation as to how long you need to be dieting and exercising to see significant changes in hormon levels?
I messed up my diet the last two weeks and need to start all over. So by the time I O next time I'll be back on the strict diet for 4 weeks. I know most of you ladies think this is not enough but this is why I wanted to add exercise and I will also be on clomid and metformin hoping that this will help my sway.

apparently on that study they got the participants to do exercise ("brisk walking") for 45mins 5 days a week, but I can't see anywhere where it says how long the study lasted

the only possibly glitch with that study is that it was done on overweight postmenopausal women, but I'd be surprised if the same hormone lowering didn't apply to premenopausal women

So glad you posted that, I am definitely going to try exercising this cycle. I was thinking that it can't harm since exercise lowers blood glucose levels, is good for digestion and now there is one more reason to go for it. Thaaaaank you :cheer:!

awesome thanks so much

you are a superhero

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Originally Posted by Pumpkin2011

Awesome, thanks for sharing rainbowflower this is exactly what I was looking for because I am thinking of adding some exercise to my diet. I have one if those cardio bikes at home would it be enought if I would use it for 1 - 1 1/2 h a day? I would also like to know if there is a recommendation as to how long you need to be dieting and exercising to see significant changes in hormon levels?
I messed up my diet the last two weeks and need to start all over. So by the time I O next time I'll be back on the strict diet for 4 weeks. I know most of you ladies think this is not enough but this is why I wanted to add exercise and I will also be on clomid and metformin hoping that this will help my sway.

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Clomid and metformin and diet is a fantastic sway

don't worry about adding a bunch of other things

the essay on exercise is called the exercise enigma

if you Google it will come up

Thanks Atomic!

So wait...does this mean that I should add exercise back into my sway? I was a weightlifting, interval training, paleo-eating (although sadly still 30 lbs overweight) mama until I started my sway diet. I know I can't realistically commit to the overtraining regimine. So, is it better to be a couch potato or to do the 45 min-an hour of brisk walking/elliptical 4-5 days a week? I assume I'll be dropping the squats, push-ups, sit-ups, pull-ups and weight training no matter what.

unfortunately my crystal ball is in the shop this week so I can't say for sure.

it's not just the exercise, it is the whole package...diet, weight loss, past history, and your own sanity to consider.

I wish I had more data to be able to pin it down and give you a straight answer about what to do.

Has anyone heard of DIM to lower estrogen?
Dim - Supports hormonal balance - Fertility Supplement

Yes, but it may raise testosterone at the same time.

Check out myoinositol instead, may be better.