Tired of embarrassing man boobs forcing you to keep your shirt on in the locker room or at the beach? Sick of working out without seeing any results? You may be experiencing symptoms of gynecomastia – aka man boobs.
As we age, our testosterone levels drop and estrogen levels increase. These natural hormonal imbalances happen at various times during our lives and affect each man differently. Hormones are responsible for how we look and feel, so when they get out of whack it can lead to both short and long term health issues.
Here’s a brief list of what can happen when hormones get out of balance in men:
- Developing man boobs (officially known as gynecomastia)
- Unwanted weight gain
- Exercise seems fruitless
- Significant decrease in libido
- Mood swings
- Increased fatigue
Any one of these symptoms of hormone imbalance is enough to make you want to throw in the towel, but anything that makes us look like less of a man can have an intense emotional impact and be a great source of anxiety.
So how can you get rid of your man boobs naturally and get your shirtless confidence back? Let’s first understand this condition a bit more.
Gynecomastia, more commonly known as “man boobs”, is a condition defined as the benign excess growth of the male breast gland tissue. Men with gynecomastia experience fat accumulation on the chest resulting in the appearance of female breasts. The enlargement of breast tissue is the direct result of an increase in estrogen levels combined with a decrease in testosterone levels.
Another condition that is often confused with gynecomastia is called pseudogynecomastia. This condition results in male breast enlargement due to excess fat. Unlike gynecomastia, pseudogynecomastia can be improved significantly with a healthy diet and regular exercise.
Let’s dive right in and discuss all the ways you can try to get rid of this bothersome condition.
Before we get into how you can naturally get rid of unwanted man boobs, we’ll take a quick dive into some helpful info that may give you a better understanding of your options.
Male breast reduction surgery is an effective treatment for men with gynecomastia. According to the American Society of Plastic Surgeons, elective surgery to get rid of excess breast gland tissue has risen 32 percent over the last 20 years. In 2019, it was the fourth most common cosmetic-plastic surgery procedure for men.
Even with its popularity, male breast reduction surgery is elective and is therefore not covered by most insurance plans. You can expect out of pocket costs to be in the thousands of dollars. In addition to the price tag, there are serious risks involved that should be considered. Any surgery has some inherent risks, but it’s important to understand the risks associated with this particular surgery.
The only way to know for sure if you have gynecomastia, and not just excess fat in your chest, is to go to a doctor. They may run some blood tests to check your testosterone and estrogen levels. This will help determine whether your gynecomastia is just a side effect of something, making it easier to decide a course of treatment. And if you do have an estrogen imbalance, you should read our blog post, “The Truth About DIM Supplements (Diindolylmethane),” to see what you can do to fix it.
It should be noted that even pseudogynecomastia, which is linked to fatty tissue and obesity, can turn into actual gynecomastia if not addressed. This is because excessive fat stimulates the body’s natural production of estrogen, which can trigger the growth of breast tissue2.
The causes of man boobs are various and can affect men of all sizes and ages, even if you’re young and healthy. As many as 30 percent of men develop gynecomastia at some point in their life – some reports say as many as 50 or 60 percent. Possible causes of gynecomastia are included below.
- Hormone Imbalance – Infants, boys going through puberty, and men between the ages of 50 and 69 experience the greatest hormonal changes. Gynecomastia that is the result of these normal hormone imbalances typically goes away on its own over time.
- Genetics – If you are an overall healthy guy who eats right and exercises regularly, but you still have man boobs, your gynecomastia condition may be the unfortunate result of a genetic predisposition.
- Insuline Resistance – Some doctors believe psuedogynecomastia can be caused by insulin resistance.
- Certain Medications – Some prescribed medications (diuretics, antiulcer drugs, antibiotics, growth hormones, sleeping pills, and calcium channel blockers) have been linked to breast enlargement3.
Fortunately, treating drug-induced gynecomastia is as simple as no longer taking the drug that is causing issues. Steroid and amphetamine use may also lead to gynecomastia.
Dealing with embarrassing man boobs may be unsettling, but luckily there are a few ways you can get rid of that unwanted chest fat. If you’ve been diagnosed with gynecomastia, your doctor will discuss next steps which may include surgical or natural treatment options. If you haven’t been officially diagnosed, you can still benefit from the natural options we discuss in this article.
If you’re interested in trying to treat your man boobs without going under the knife, keep reading.
It’s important to make healthy eating a habit whether you have gynecomastia or not. We don’t have to tell you that eating fruits and veggies is better for you than scarfing down hot dogs and nachos. But even when we know what’s good for us, we still struggle to follow through.
The best way to make changes that will stay with you for the long run are to make small changes along the way. Keeping a food diary in the beginning helps you see what you’re currently eating so you can cut foods that are low in nutritional value.
A “gynecomastia diet” should focus on maximizing testosterone production and minimizing estrogen elevation. Certain foods have been linked to high or low estrogen and testosterone. Although there are conflicting studies reagarding some of these foods, a good rule of thumb is to consume foods in moderation that may be high in estrogen content.
Some foods are considered estrogen-like and contain compounds that promote breast development. These include:
- Tea tree oil and lavender oil – These essential oils have estrogen-like properties and can hinder testosterone production. They can often be found in everyday household cleaning and personal hygiene products.
- Red wine, flax seeds, and nuts – The phytochemicals found in these food sources have been shown through research studies to contain a chemical called resveratrol. These studies show that resveratrol provides effects similar to estrogen in the female body.
- Soy products – Soy contains a high amount of isoflavones, otherwise known as plant estrogen or phytoestrogen. Soy isoflavones can attach to estrogen receptors in your body and cause a slight estrogen effect. Research is conflicted on exactly how much of an impact soy has in elevating estrogen levels, and more so exactly how much soy you have to consume to experience those effects1.
While we aren’t suggesting you have to completely cut these things out of your life, you should definitely consider reducing your intake of these compounds if you want to reduce the symptoms of gynecomastia.
There aren’t actually any foods that have been studied and found to directly increase your testosterone production. There are, however, a few ingredients you can try to incorporate into your routine that can give a boost to your testosterone levels.
Adding zinc to your diet will help boost your testosterone levels. This is especially true if you lift weights or do cardio, as these activities are known to lower your zinc levels, which directly impacts your testosterone production. Incorporating foods high in zinc will help provide balance. Some zinc-rich foods include: lean beef, oysters, veal, tuna, beans, cashews, and pumpkin seeds.
Vitamin D is a multifunctional nutrient that helps increase testosterone levels as well as sperm count. Studies showed that testosterone levels were impressive in overweight males who had just consumed vitamin D. Foods rich in vitamin D include: eggs, pork, and low-fat milk.
Finally, foods rich in healthy fat do more than just taste good – they boost natural testosterone production. Canola oil is better at reducing estrogen than coconut oil, so consider making the switch in the kitchen. Avocados, walnuts, raw almonds, and egg yolks will help incorporate healthy fats into your diet.
A balanced diet is only one part; maintaining an exercise routine and keeping your weight under control are important factors in getting rid of your man boobs, too.
Man boobs are not a calorie problem, they are a hormone problem. Approaching exercise from the perspective of minimizing calorie intake or eating certain types of food won’t have the desired effects of losing excess chest fat. The goal is to focus on doing exercises and eating foods that will help shift your hormones into balance, which addresses the condition and not just the symptoms.
Check out these targeted workout techniques you can incorporate into your exercise routine.
Want to know a secret? The key to having a killer upper body is training your legs. Studies have shown that training your legs boosts testosterone levels more so than just upper body training. A bonus of training your legs is that it helps boost muscle growth throughout your entire body as well. Focusing only on the upper body, you may build the muscle under your enlarged breast gland tissue and end up increasing the visibility of gynecomastia.
Getting into a whole body weight training routine will increase natural testosterone levels, boost upper body muscle gain, and help lose your man boobs.
When it comes to losing weight and unwanted fat, cardio is typically the go to choice of exercise. Unfortunately, when the unwanted fat is a result of gynecomastia, cardio just doesn’t cut it. Studies have shown that traditional cardio actually reduces testosterone levels. What’s more, while you may lose weight in the rest of your body, you don’t lose chest fat. High intensity interval training (HIIT), however, offers tremendous results with just a few minutes of effort a few times a week. It’s really about quality over quantity when it comes to getting rid of your man boobs.
While you’re hitting the gym, don’t forget to get enough sleep too. It’s all explained in our post, “Importance of Sleep in Muscle Growth.”
There are a lot of supplements available claiming to treat gynecomastia and a host of other male sexual issues. The problem is that many of them are expensive, yet don’t deliver on their promises. After trying several estrogen-blocking supplements, we found an affordable and all-natural supplement that has been proven to reduce the effects of estrogen on the body. Let’s take a closer look at this amazing supplement: PrimeGENIX DIM3X™.
PrimeGENIX DIM3X™ is an all-natural supplement that boosts testosterone levels using naturally occurring ingredients. It’s a natural way to reduce harmful excess estrogen and reclaim your manhood. DIM3X works to optimally balance your testosterone and estrogen levels, rather than eliminating estrogen altogether.
DIM3X converts excess estrogen into non-toxic estrogen and inhibits the aromatase enzyme, which prevents the conversion of testosterone into estrogen. This powerful supplement is just right for men who want to give their stamina a boost, as well as feel and look more masculine.
Take a look at what other key advantages PrimeGENIX DIM3X™ offers you.
PrimeGENIX DIM3X™ is specifically formulated to decrease estrogen levels and decrease the side effects of hormone imbalance, including erectile dysfunction. A few other major benefits of using PrimeGENIX DIM3X™ regularly are as follows:
- Minimizes or eliminates excess male breast tissue
- Metabolizes estrogen
- Reduces abdominal fat
- Increases energy levels
- Boosts libido and supports testosterone levels
- Improves sleep quality, mental clarity, and mood
So what is it about this formula that makes it such a game changer in the market?
PrimeGENIX DIM3X™ is one of the most popular new products in the estrogen-blocking supplement market. The primary reason being its inclusion of only scientifically proven ingredients in its formula. More than just including these proven ingredients, the manufacturers targeted optimal dosages of each ingredient for maximum efficacy. Using the right ingredients without the proper dosages makes a formula weak and ineffective and, worse, a waste of your money.
The following are the key active ingredients in this estrogen-blocking supplement:
- DIM (Diindolylmethane) – This bioactive compound found in vegetables like broccoli and cauliflower is responsible for balancing estrogen levels in the body. Research has also shown it to be great for supporting weight loss.
- BioPerine – Also known as black pepper, DIM increases the rate of absorption of other key ingredients by up to 60%. This allows your body to respond and provide results quicker.
- AstraGin – A natural bioavailability enhancer containing astragulus membranaceus and panax notoginseng. It’s designed to boost the absorption rate of supplements.
- Vitamin E – Including this powerful antioxidant helps support optimal testosterone levels and natural production. It has been demonstrated to help prevent the growth of breast tissue.
Manufactured in an FDA-approved facility that conforms to all cGMP standards of quality and accuracy, PrimeGENIX DIM3X™ is highly effective and has no reported unwanted side effects.
Interested in the science that backs up this powerful estrogen blocker? Keep scrolling.
According to findings from studies conducted by the National Center for Biotechnology Information, DIM (diindolylmethane) helps maintain healthy estrogen levels. Clinical trials show that DIM aids in restoring a healthy testosterone-estrogen balance, reducing signs and symptoms of hormone imbalance.
Another key ingredient, bioperine, has been proven in clinical trials to increase absorption of other included ingredients by up to 30%. One specific trial found that concomitant bioperine administration, the compound included in PrimeGENIX DIM3X™, increased bioavailability of other ingredients from undetectable levels to 2000%.
Before trying any new supplement, we recommend first consulting with your doctor. PrimeGENIX DIM3X™ is safe for all men over age 18, but it’s a good idea to ensure you will have no adverse drug interactions if you suffer from other medical conditions or currently take prescriptions.
The best place to purchase PrimeGENIX DIM3X™ is on its official website, which offers amazing discounts at complete discretion. Buying more than a two-month supply will save you money in the longrun, and if you spend more than $150 you’ll receive free shipping in the USA.
If you are unsatisfied with your results for any reason, you can request a full refund from the manufacturer within 67 days – no questions asked! It’s time to try PrimeGENIX DIM3X™ risk-free for two months. What do you really have to lose except those man boobs?
Whether you’re dealing with gynecomastia or pseudogynecomastia, weight management is key. Reducing your body fat percentage will help keep your hormones in balance. There are many guys who have successfully (and happily) treated their gynecomastia through surgery, and many others who have treated their pseudogynecomastia with diet and exercise.
If you want to avoid surgery, the best approach for addressing gynecomastia is a combination of a hormone-balanced diet, targeted exercise, and, when you’re ready for the next level, a powerful estrogen-blocking supplement like PrimeGENIX DIM3X™. We’re convinced that PrimeGENIX DIM3X™ is the best natural option to get rid of man boobs and is definitely worth a try.