ok, so what's my final take on the I3C-destroying-estrogen-fiasco?

1) i was going to microwave my broccoli anyways, because this article suggests that it increases the amount of vitamins e & a:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/
2) according to this article, microwaving will remove most of the estrogen-destroying precursors:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/
3) this study, which is too vague to be useful, suggests that they initially didn't observe an increase in blood serum levels until they "adjusted" for it. they don't even indicate dosages. i think we may have found something pushed by the broccoli industry!
https://cebp.aacrjournals.org/content/9/8/773
4) going back to the original source,

i) there are ~ 30 mg of total glucosinolates in a half cup of chopped raw brocolli florets, which is about 40g
ii) <15% of that, 4.5 mg, is the precursor i'm worried about
iii) microwaving it should cut that by half, to around 2 mg
iv) there will be some loss in conversion to I3C
v) that itself needs to be converted to DIM
vi) so, i'm looking at, what? 1 mg? less?

Peak plasma concentration of DIM following ingestion of 400 mg I3C was 61 ng/mL

if we're looking at roughly linear changes in concentration, which is reasonable, then peak plasma concentration after 2 mg of consumption would be 0.3 ng/ml.

further, that appears likely to be cleared within an hour or two.

so, i'm clearing broccoli for minimal use...which i'm interested in for the a and the e and the not this stuff....

kale seems to have about twice as much as this stuff as broccoli, and if i don't need the extra vitamins, i may step back from it, except to ask what effect it has on testosterone. which is the next thing to figure out....

so, again: this chemical may be useful in fighting cancer if you take it as a supplement in high dosages (upwards of a gram/day), and if you're a transgendered person that finds themselves with a cancer caused by estrogen then you may be forced to detransition or die and this chemical is likely going to accelerate that detransition if you have to take it, but it doesn't appear to occur in food in sufficient dosages to worry about, or to have much of a cancer-fighting effect, either.