‘Um, I have a question, but it is kind of embarrassing. What can I do to get rid of man boobs?’ This kind of question almost always goes like that.
Man boobs, moobs, puffy nipples, it doesn’t matter how you call them. The only thing that matters is how much they affect our self-esteem. It is that one awkward thing that will make sure you walk around the beach with your shirt on.
Men are both ashamed and scared to ask this question.
Often the explanation leads to them thinking that they are ‘less of a man.’ It all depends on what you think makes you a man. If more fat can make you ’a woman,’ don’t worry. I’ll tell you how to regain your masculinity and be self-confident in no time!
But why is it so hard to admit the problem and even harder to get rid of it? I will try to reveal both the reason behind it and the solution.
What Causes Man Boobs?
Man chest has a medical name, gynecomastia. It is a relatively normal condition; it occurs in men of all ages. Gynecomastia is a disorder that describes enlarged breasts in men. It is usually due to the hormonal imbalance in one’s body (1).
So, to better understand what causes ‘man boobs’ to appear, we have to understand the hormones. They are the number one reason why breasts appear in men. That means you either have a higher estrogen level or a lower testosterone level.
Estrogen and Testosterone are sex hormones. The first one is a female and the second one male sex hormone.
You have to realize that they coexist in our bodies. Both men and women have both types of hormones, which is normal. Yet, the number of them can sometimes be out of whack, and that causes hormonal imbalance. That leads to gynecomastia.
Higher estrogen level results in breast growth in both girls and boy. In fact, half of all men have experienced gynecomastia in their teenage years. It mostly results in fixing itself and leaves only around 10% of men with adult gynecomastia.
Male breasts can appear in three stages of life.
- Right after birth (due to the mother’s increased hormones and it gets back to normal a couple of weeks after)
- During puberty (between ages 13 and 14, and usually gets normal by the age of 17)
- Later in life (when you’re around 60 years old)
Yet, the most common idea of male breasts is what we consider extra fat over the breasts. So, what causes that?
And, yes, while it can be lousy dieting, it is again the hormones’ fault. A lot of nutritional plans suggest a low-fat diet. They believe that more fat in your food automatically means more fat on you.
Obesity is often associated with this condition, and it is the reason why people stay away from fat.
That is not entirely true; your body needs fat — especially men’s bodies. Fatty acids and Cholesterol (Good Cholesterol) are essential for more testosterone production.
So, if you decide to ditch fats from your plate, be aware. Your body will respond in a way that you may not like.
How to Get Rid of Puffy Nipples Naturally?
There are a lot of treatments available for gynecomastia. Some suggest working out, hormonal treatment, dieting, and even surgical removal. The last one, as the easiest, is what most people seek as the answer (6).
The best way to lose man boobs is to do it naturally. That means that you both exercise and diet correctly, as well as take care of your hormones. And when I say take care, I mean, once again, the most natural solution you may find (7).
The Importance of Diet
‘You are what you eat.’ It is a common phrase, but it is also what people tend to neglect. As for the most processes in your body, the right diet is the key (8).
How do you get rid of the cold? You eat food that contains antibiotics and vitamins.
How do you detoxicate? You eat food rich in antioxidants.
So, how do you get rid of estrogen? You avoid food that contains estrogen or stimulates estrogen production.
Now, you need to realize that there are a lot of foods and food products that have an impact on our bodies. Some of them directly insert hormones, while others make us secrete more hormones.
How do they do that? Easy. When you eat, your body absorbs nutrients and lets them in the bloodstream. That way, everything you eat, including hormones, travels around your organism.
Once it is in your system, it has contact with each cell in your body. With every contact, nutrients share cellar information with the cell itself. That is how your genes change. That is also why you may not like some food at first, but you somehow get used to it (9).
Now imagine eating something that contains female hormones every day. Those hormones circulate in your body and ‘teach’ your cells and tissues that they are welcome (10).
Every day you eat food that has female hormones without even knowing it. Take your perfectly lean steak, for example. It looks great; it is beautiful, but is it possible to have such a lean piece of meat everywhere? I don’t think so. Neither do the experts.
More and more cattle breeders inject sex hormones in their cattle. The reason? Increased lean muscle growth and cost-effectiveness.
World Health Organization and The US Food and Drug Administration consider it safe to use.
Yet, the estradiol level still concerns many. Estradiol is a dominant female sex hormone. It develops secondary sex characteristics, one of which is breasts. And while it is safe and reasonable in women, in men, it causes a severe problem (12, 13).
Keep in mind that they also inject male hormones. And while it doesn’t do as much harm as estradiol, it still can mess up your hormonal balance (14).
The US permits injecting hormones under authorized supervision.
In the European Union, such practices are totally prohibited. But in some countries in the EU exists, a black market.
They inject Illegal hormones (35 to 50 different kinds) and sell the meat (15).
Although the pieces of evidence exist, many are not concerned about that. They are more suspicious of estradiol found in eggs (16).
Farmers also inject hormones to improve the quality of the eggs and hens.
You know where the milk comes from, right? Then it comes to no surprise that you can find female hormones in dairy products.
Cows give milk when they are pregnant. During pregnancy, any female organism secretes more sex hormones than usual, and cows do the same thing. Organic milk has its own 60 different hormones already (17).
Now imagine adding even more hormones to that number. That is what you can find in stores (18).
Scientists claim that estrogen from organic milk doesn’t affect your reproductive system. Even when it was in a larger quantity, cow’s natural hormones didn’t seem to bother your own. The hormones that they add in mass production did (19).
Yet many believe that you should ditch dairy. Instead, they suggest you should look for almond milk, soy milk, and other replacements.
Soy and Soy Products
Now, this is awkward. I have just told you about the soy milk as the replacement. There has been an increasing concern about soy.
Soy contains phytoestrogens. Phytoestrogen is a hormone found in plants. It is analog to human estrogen both structurally and functionally.
Phytoestrogen, when injected into animals, causes increasing sexual development. In several cases, men have also claimed that soy affected their hormones. Specialists link it with man breasts and other feminine characteristics (20).
There have also been cases documented about the gynecomastia caused by soy consumption. A patient with gynecomastia has been drinking three quarts of soy milk daily. Once he gave up soy milk, his ‘man boobs’ vanished (21).
Food that also contains estrogen and can cause male breasts is:
- Flax seeds
- Fruits (strawberries and peaches are rich with phytoestrogens) and dry fruits
- Nuts (like pistachios, peanuts, and walnuts)
- Red Wine
- Sprouts and beans
- Multigrain bread
How Much Can Exercise Help?
Exercise is one of the most common solutions for man boobs. You can reduce fat in your body. You can also exercise your chest in your workout. More muscles on your chest are easy to see and pleasant to look at.
But, please, keep in mind that you cannot target breasts to lose fat in that area. The only way to reduce fat is to speed up your metabolism. Which means you need to sweat and burn and engage your whole body (22, 23, 24).
If you happen to be overweight, the first step would be losing as much fat as you can. At the same time, work out and try to gain muscle mass. That will make you a lot closer to your goal to reduce man breast (28).
But, how much does it really help?
Many bodybuilders also struggle with gynecomastia. Even the ones with lean bodies and muscles over their chest have it.
At some point, you reach the body you wanted. Your muscles look great, and fat is almost non-existent. Almost! Even though with the athletic body, they aren’t as noticeable, ‘moobs’ still exist.
What do you do now?
You, once again, consider hormones. There are a lot of hormonal treatments available today. Some of them are natural, and some aren’t. Natural remedies and lifestyle changes are what most doctors suggest.
The natural treatments include:
- More exercise as a testosterone booster (29, 30, 31).
- Dietary hormonal intake (view The Importance of Diet).
- Getting more sleep. A lot of men suffer from sleep deprivation which causes lower testosterone levels (32, 33, 34, 35).
- Reduce stress. Not only does stress reduce your testosterone, but it can also make you gain fat (36, 37).
- Get more sun! Vitamin D boosts your testosterone. The most natural way to get it is to spend time in the sun (38, 39, 40).
- Include more sex and laughter in your lifestyle (41, 42, 43, 44).
- Avoid estrogen-like compounds.
- Take natural supplements.
Two different types of surgeries that reduce male breasts are:
The first one is performed on the fat tissue over the chest. A surgeon removes the tissue, and the patient is left without breasts (49).
During the mastectomy, the surgeon removes breast gland tissue. This type of surgery requires less recovery time (50).
This type of treatment is risky and can lead to a lot of complications. Some of which involve scars, breast asymmetry, persistent pain, bleeding, and infection. Asymmetry and scars are not pleasant to look at, but they are not that serious. Yet, the last two can lead to severe conditions and even death.
You should also know that by removing the tissue, you are not solving the problem. The tissue that was cut can grow again just as it has developed the first time.
Gynectrol is a natural herbal supplement that helps with reducing man breasts. That means that all the ingredients are natural and safe for consumption.
Gynectrol consists of:
- Green Tea Extract
- Theobromine Cocoa
All come from plants or are found in nature.
But how does it really work?
Gynectrol helps with the three most common causes of gynecomastia. These are inactivity, raised cortisol, and hormonal imbalance.
Of course, a supplement is powerless if you are not willing to exercise. Yet, it can provide you with more energy and metabolic activity.
Gynectrol also helps you burn fat. It increases the rate of fat breakdown processes in your body (lipolysis). Caffeine and green tea extract are responsible for burning fat.
It increases your Basal Metabolic Rate (BMR). BMR is the amount of energy you use while resting. That means the energy stored in your fat cells will be put to use more effectively.
Gynectrol helps by lowering cortisol. Cortisol is a stress hormone. It conceals the secretion of testosterone and growth hormone (GH). It is also responsible for making more glucose. That glucose further becomes fat.
This supplement also helps you restore your hormonal balance. We have so far learned the importance of hormones. It comes as no surprise that restoring hormonal balance can help with ‘man boobs.’
If you want to take the supplement, then I suggest you first talk to your doctor. Hormones are tricky and can easily lead to other health problems.
So, what have we learned?
We have learned that the most common cause of ‘man boobs’ is a hormonal imbalance. It can be due to genetics, age, diet, and basically anything we do.
To sum it up following are the things to keep in mind:
- What we do or don’t do always reflects on our bodies.
- If you eat a lot of food that is bad for your diet – stop!
- If you don’t work out – start ASAP!
- If you stress a lot – don’t!
- If you don’t have a healthy lifestyle – don’t expect to be healthy.
- A healthy lifestyle includes sleep, food, happiness, success, sex, and physical activity.
Puffy nipples can be annoying and persistent. But if you want them gone, you should be even more persistent! Just stick with the right diet, workout, treatment, and proper state of mind. That is the best and least expensive option.
To be honest, the best solution for anything is usually within you. You just have to get up and start. If you set the example, your body will follow.
If you have any queries, then feel free to leave a comment below.