Bag some rays on a tropical beach, perform bedroom gymnastics,
and pretty much anything that happens at Burning Man.
Let’s face it, there are a lot of things in life that are better off when done shirtless.
But if you’ve got man boobs…well then, maybe not so much.
In today’s video, and I’ll show you 6 things you can do to get rid of man boobs.
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if you want to turn back the clock on aging…
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If you’ve got man boobs, then you’d probably do just about anything to get rid of them.
In today’s video, we’ll be talking about just that. I’ll explain what causes man boobs,
and I’ll give you 6 things you can do to eliminate them.
Man Boobs. Or moobs. Or even man-nary glands.
While there are a lot of unfortunate changes that go hand in hand with the aging process,
man boobs are definitely one of the more humiliating.
Man boobs, also known as gynecomastia, affects about half of all men…
according to the Cleveland Clinical Journal of Medicine.
Moobs are caused by the formation of excess fat or breast tissue, and they give the appearance of breasts.
And these can be pretty embarrassing, leading to self-esteem issues and a lack of body confidence.
Man boobs come in a couple of flavors, and if you want to have any chance of eliminating them,
it’s kinda important to know how you got them in the first place.
Gynecomastia is the enlargement of breast tissue in the male chest, due to a hormonal imbalance.
Pseudogynecomastia is the enlargement of the male breast that is primarily due to weight gain.
But the reality is that both hormones and weight gain are usually responsible, to one degree or another,
in both gyno and pseudogyno.
And if your man-nary glands are making you look like Jabba the Hut,
then you’ll probably need to address both issues if you want to eliminate then entirely.
Now, a word of caution here.
When I talk about the causes of moobs, these different causes all work together, synergistically.
While being obese can cause fat tissue to deposit around your breasts,
it can also lead to increased estrogen production and decreased testosterone.
Excess estrogen can also lead to a propensity to put on extra stores of fat.
They’re all connected.
When you’re overweight, the adipose tissue in your body secretes a hormone called aromatase,
and this aromatase converts your testosterone into estrogen.
You heard me right.
The more estrogen you have, the more prone you are to storing fat, rather than burning it or building muscle.
And as you store more fat, the more aromatase that fat secretes. It’s a vicious cycle.
So if you’re overweight and you suffer from man boobs, the first step is to lose that weight.
Otherwise, it’s going to be an uphill battle.
Now, let’s talk about your hormones.
If you’ve got man boobs, chances are your hormones are way out of wack, and you’ve got two issues.
Your testosterone levels are too low, and you have excess estrogen.
Let’s tackle estrogen first.
If you suffer from gyno, and to a lesser extent pseudogyno,
then excess estrogen is at the heart of your problems.
And you need to drastically lower your serum estrogen levels.
Now, there’s a few things that you can do to achieve that.
First, lose weight. That’ll shut down the conversion of testosterone into estrogen.
Next, stop consuming estrogen in the foods that you eat. Dairy is a big culprit here.
The Harvard Gazette has reported that dairy accounts for 60-80% of the estrogen that we consume in our diets.
Feedlot beef is another food that you’ll want to avoid.
I’ll put a link in the description that links to an earlier video that takes a deeper dive into estrogenic foods that you’ll want to avoid.
Next, you want to eliminate the estrogen that’s already circulating in your bloodstream.
It’s already being done in your liver,
where most estrogen is metabolized into estrogenically inactive metabolites that are excreted in the urine and/or feces.
You can support this process by eating more cruciferous vegetables, such as broccoli, cauliflower,
brussel sprouts, bok choi and cabbage.
Cruciferous vegetables contain a nitrogen compound called Diindolylmethane, or DIM,
which is derived from the Indole 3 Carbinol, which is present in cruciferous vegetables.
DIM is associated with estrogen metabolism
and it helps the liver to metabolize estrogen better,
processing it into those estrogenically inactive metabolites.
So eating about a cup a day of cruciferous vegetables will help the liver to metabolize more estrogen,
deactivating it and eliminating it from your system.
Now, like I said, once the liver has deactivated the estrogen, it’s transported to the colon for elimination.
But an enzyme called Beta Glucuronidase can actually re-activate some of that estrogen,
allowing it to be re-absorbed back into the bloodstream.
This recycling process is responsible for about 30% of the serum estrogen in the body.
Fortunately, there are a couple of supplements that you can take that can block the action of Beta Glucuronidase.
The first is to make sure that you’re getting plenty of soluble fiber.
Studies have shown that soluble fiber can bind up to 30% of the excess estrogen n the intestinal tract.
So taking psyllium would be a good example of this.
Next, take calcium d-glucarate, also know as CDG.
This substance blocks Beta Glucuronidase activity and prevents the recycling of estrogen.
CDG is made in small quantities in the body, and can be found in many fruits and vegetables.
You want to take about 400 mg twice a day with meals.
Along this same line, you want to fortify your liver.
Since the liver is where estrogen begins the process of getting flushed from your body,
you want to take good care of it.
Liver disease such as Hep A, B & C, fatty liver disease and cirrhosis can all get in the way of the liver’s ability to metabolize estrogen.
So you want to take great care of your liver, and there are some supplements that can do just that.
Inositol and choline are B complex vitamins, and you should take 100 mg daily of each.
The amino acids methionine and cysteine are both used in the manufacture of glutathione,
with is necessary for the liver to metabolize estrogen.
Take 500mg of cysteine and 100mg of methionine.
Spirolina can also increase glutathione concentrations, as can whey protein.
OK, now we’re going to shift the focus away from estrogen and focus more on testosterone…
particularly free testosterone.
If you’ve been watching this channel,
then you already know that I’m a big proponent of optimizing your testosterone.
As we become older, our hormones get out of wack.
Our testosterone goes into decline and our estrogen levels are on the rise.
I’ve talked extensively about this issue on this channel,
but in simple terms, you have to optimize your hormones.
Get them back to where they were when you were in your 20’s and 30’s.
98% of the testosterone in your body is bound up, most of it to a hormone called SHBG,
which stands for Sex Hormone-Binding Globulin.
That only leaves about 2% as free testosterone, and it’s this 2% that does all the work.
So you want to block SHBG as much as possible, and there’s a couple of ways to do this.
First, take magnesium. Magnesium can bind to SHBG, releasing free testosterone.
Next, supplement with boron. I just did a video on boron, and I’ll drop a link below.
Boron can not only bind to SHBG, again, releasing free testosterone, but it can also block excess estrogen.
Now, this last thing is a bit controversial. And it’s about spot reducing. Now, I know.
The conventional wisdom says that spot reducing is a myth, that you can not spot reduce.
That lypolosis, the breakdown of fats, is a systemic thing.
But the latest studies show that the conventional wisdom…is wrong.
There was a study done in Denmark in 2007, by someone called B. Stallknecht,
that concluded “…an acute bout of exercise can induce spot lipolysis in increased blood flow
in adipose tissue adjacent to contracting skeletal muscle.”
And another study at Oxford found “In adipose tissue, the flow of fatty acids across a cell membrane is bidirectional.
It’s outward in times of net fat mobilzation, such as fasting and exercise,
and inward during the postprandial (just fed) period.”
What all of this means is that if you exercise in a fasted state,
you can “induce spot lypolosis” in the fatty tissue next to the muscles that you’re exercising.
In other words, you can spot reduce. Now, you are inducing lypolosis systemically, no doubt about it.
But the fatty tissue near the muscles that you’re exercising do get a small, extra boost.
Just be sure to do that exercise in a fasted state.
And if you’re trying to spot reduce your man boobs, then you don’t want to lift heavy.
You want something that is more akin to high intensity interval training.
So doing something like battle ropes can be a great way to hit the excess fat in your chest.
OK, to sum it all up. If you want to get rid of your man boobs, then first, if you’re overweight,
you’ve got to lose those excess pounds.
And eliminate estrogenic foods from your diet.
Eat lots of cruciferous vegetables or take DIM as a supplement to better metabolize estrogen in your liver.
Supplement with soluble fiber like psyllium and calcium d-glucarate to block the action of beta glucuronidase.
Supporting the liver by supplementing with B complex vitamins like inositol and choline,
and with methionine and cysteine to improve glutathione concentrations.
Spirolina and whey protein can also help with this.
Take magnesium and boron to block SHBG and increase free testosterone.
And finally, exercise in a fasted state with something like battle ropes to spot reduce.
If you can do all of this, then over time,
you should see a major improvement in the struggle to eliminate man boobs.
If you’ve had man boobs in the past, and you’ve found a particularly effective treatment for them,
that I haven’t mentioned in this video, then please, leave a comment and share it with all of us.
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That’s it, I’m outta here. Thanks for watching, and I’ll see you next week.