16/12/2025
Once your liver has done the hard work of processing oestrogen (Phases 1 & 2), Phase 3 is all about getting it out of the body.
If oestrogen metabolites move through the gut and bladder efficiently, they leave the body as intended. If things slow down, some can be reactivated and reabsorbed, adding to your overall oestrogen load.
This is where your gut — and the estrobolome — really matters.
The good news? Supporting Phase 3 doesn’t need to be complicated.
Simple daily actions that really help:
• Eat a wide variety of plant foods across the week (veg, fruit, beans, lentils, nuts, seeds, herbs, spices)
• Prioritise fibre — variety usually takes care of this naturally
• Stay well hydrated
• Move your body every day (walking absolutely counts)
• Support bowel regularity (magnesium can be helpful for some people)
• Aim for 1–2 comfortable bowel movements per day
And yes — hydration matters too.
For most adults, weeing around 6–8 times per day is a good sign you’re drinking enough.
Phase 3 is less about perfection and more about flow — keeping things moving gently and consistently.
Next up: how all of this fits together — and what happens when oestrogen clearance struggles.
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