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considered medical advice. The information in this book should be used as a reference and is for informative and
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medical conditions. It is meant to provide proper researched information on nutrition and diet that can assist men
in improving their physical appearance. The author is not a medical professional or registered nutritionist. None
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Table of contents
1) Introduction
2) Main causes for man boobs
3) How hormones affect man boobs
4) Boosting your testosterone levels
5) Making your body more Akaline
6) Boosting your metabolism
7) Spices and herbal remedies
8) Dietary supplements
9) In closing
Appendix 1: Foods to avoid
Appendix 2: Foods to eat more
Appendix 3: Meal plan to boost testosterone
Appendix 4: Resources
Introduction
Have you stopped looking at yourself in the mirror because the sight of your man boobs is affecting your morale
and self-esteem every morning? If you are not happy with your appearance right now, don't despair, because
you're not alone.
Around 30% of all men have man boobs. This means that if you step into any room full of men that three out
of every ten men are suffering from man boobs. So just remember that you are not alone in this.
The medical term for man boobs is gynecomastia. The word has Greek origins, "gyne" meaning "woman" and
"mastos" meaning "breast". The condition is the enlargement of one, but more often both breasts in a male. It
affects men of all ages and may occur after years of normal looking male breasts, or pectoral muscles.
There are two categorizations of gynecomastia and pseudo-gynecomastia. Pseudo-gynecomastia is
described as fat deposits around the breast area of men with obesity. Non-fat related gynecomastia arises from
one or more conditions occurring within the body.
Some causes require attention from a medical professional such as tumors and hormonal imbalances. Unlike
gynecomastia which is predominantly hormonal based, pseudo-gynecomastia is directly related to diet and a
sedentary lifestyle. The good thing is, you can achieve massive positive change by simply focusing on the the
right kind of diet and exercise.
The cost for liposuction or surgery to reduce man boobs is usually out of reach for most men. Reducing man
boobs through surgery costs $3,000-$6,000 for the plastic surgeon, another $1-$2,000 for anesthesia fees and
finally then $1-$2,000 for the hospital fee. There isn’t one flat fee because each individual is different.
Bottom line is that removing man boobs using plastic surgery is very costly and not covered by medical
insurance unless it is done as a result a treatment for an approved procedure such as treatment for cancer.
Some men opt for costly surgery before they’ve had a chance to pursue other options. Since you are reading this
guide, you’ve made a conscious decision to look into alternative options first.
This guide will help you understand how your current diet and lifestyle affect your condition, and how making
certain dietary and nutritional changes can help you reduce your man boobs.
Main causes for man boobs
If you’re embarrassed by your excess chest, you might wonder, “Why do I have man boobs?” There are actually
several things that can cause this situation to develop. Before you can start treating the problem, it’s necessary
to know the actual cause.
For many men, man boobs are simply a result of being overweight. Fat tissue collects all over the body in
various areas and the chest is one of them. As the chest increases in fat cells, the skin can begin to sag and give
the appearance of growing male breasts. If this is the cause of your problem, the best way to get rid of man
boobs is to improve your lifestyle. You need to exercise and eat healthy to lose weight. Eventually, the fat from
your chest will decrease and you’ll return to a more masculine chest.
For many cases, man boobs are actually a medical condition called gynecomastia which is a condition related to
hormonal imbalance. Rather than growing male breasts from fat tissue, you’re actually getting glandular tissue
developing the way that female breasts do. This is because there’s not enough testosterone in your system
and your body begins to respond to female hormones being produced. There are a few reasons this can happen
in men and how you treat the problem depends on the cause.
Some young men have this problem and come by it genetically. They’re of a normal weight and everything else
seems normal, but they begin growing male breasts. This condition sometimes resolves itself over time, so it’s
just necessary to work to hide the breasts.
Gynecomastia can also be due to medications, hypogonadism, thyroid disease, malnutrition, breast cancer,
testicular cancers, adrenal cancers, liver disease or kidney disease. The cause of the gynecomastia is usually
determined by physical exam, history and blood tests. Additional testing may include testicular ultrasounds or CT
scan. Sometimes it’s necessary to seek medical intervention such as hormone therapy or surgery to have the
tissue removed. You’ll need to get with a physician to discuss what treatment options are right for you.
Then there are some lifestyle choices that can cause man boobs. Some medications can actually cause this
problem. If you suspect that medication is the problem, talk with your doctor about making changes.
Anabolic steroids can also cause hormonal imbalances that lead to growing male breasts. In addition, alcohol
use can create a problem with man boobs.
There are also some foods that can lead to man boobs, mainly due to the affect these foods have on your
hormone levels. By knowing which foods have a positive and negative impact on your hormone levels you
can start making changes and get rid of your man boobs.
How hormones affect man boobs
It’s important to know how hormones can lead to gynecomastia and the impact they have on shrinking your man
boobs while developing a more flattering appearance and more defined pectoral muscles.
You have many different hormones in your body. In fact hormones are responsible for most of the processes
that occur in your body. But when we talk about hormones and man boobs, we’re mainly talking about the sex
hormones testosterone and estrogen. Testosterone is often called the male hormone and estrogen is called
the female hormone.
However, all men and women have both of these hormones. They’re just in different concentrations depending
on what sex you are. Males have more testosterone than women and women have more estrogen than
men. When these hormones are balanced properly, you’ll have normal secondary sex characteristics (unless
you’re overweight). But when they get out of balance, you can have the growth of man boobs.
There are several things that can cause this. One of those is the enzyme aromatase. This is an enzyme that can
actually convert male hormones into estrogen. Men who have a zinc deficiency often have too much aromatase
that can lead to the development of man boobs.
In addition, when you’re overweight or obese your fat cells may produce too much estrogen which can also
cause your hormones to be off balance. However, by losing weight you can correct this problem.
Some foods can cause hormone problems, soy being the main culprit as it increases estrogen levels. You should
avoid products made from soy such as tofu, meat substitutes and soy milk. You’ll need to check labels
because soy is filler that’s also added to many foods you might not expect to see it in.
You should also avoid meats and milk that are produced using growth hormones. Check labels to see if
hormones are used. In order to be certified as organic, foods can’t be produced using hormones so that is also
a good way to guarantee you’re not getting them.
Unlike gynecomastia which is predominantly hormonal based, pseudo-gynecomastia is due to eating the wrong
diet and sedentary lifestyle. You can bring about a positive change with the right kind of diet and exercises.
Boosting your testosterone levels
Lower testosterone happens to every man eventually, but there are steps you can take to slow that decline and
even reverse it. You can do a lot to maximize your body's testosterone production just by changing your
eating habits.
Zinc
A deficiency in zinc allows an increase in male estrogen through a chain of events involving an enzyme called
aromatase. Estrogen essentially overrides available testosterone. To fight this effect, make sure to eat foods that
are high in zinc.
Foods that are high in zinc can help your body to manufacture more testosterone.
Some great choices include:
•
oysters
•
lean beef
•
liver
•
cabbage
•
brussels sprouts
•
cheese and
•
broccoli.
Oysters are actually the food that is highest in zinc. It’s not as commonly eaten as some others, but if you
like them you can incorporate them into your diet. Eating 5 – 6 oysters will provide double your recommended
daily zinc intake, which is about 15 mg.
Liver is another meat that’s very high in zinc and can help you get more testosterone production going.
Some seeds are also high in zinc. Those include pumpkin seeds, watermelon seeds, and squash seeds.
You can dry them and roast them to snack on. Peanuts are also high in zinc and make a great healthy snack.
Crab and lamb are also a good bet when it comes to eating foods high in zinc. And finally, dark chocolate is a
great food that’s high in zinc and can be added to your diet to help you produce more testosterone and get
hormonal balance.
Lower-fat protein
In addition to containing zinc, protein helps to build and maintain muscle. Aim to consume about 30% of your
daily calories from protein, but keep the saturated fat level (most present in animal sources) from protein foods
below seven percent.
Your lowest-fat protein sources are seafood like cod, monk-fish, sea bass, red snapper, crab, mussels, and
scallops. Other sources of protein include chicken breasts (boneless and skinless), tenderloin (beef or pork),
pork loin and all other red meats with the "loin" suffix.
To go with your protein, choose unprocessed carbs like wild and brown rice, whole grain pastas and breads,
sweet potatoes, corn or fruit. Your body will draw energy from these carbs, freeing up the protein to fuel muscle
growth.
Eat the good fats
Cut down on saturated fats, but make sure your diet includes foods containing monounsaturated fat. Studies
have shown that men with diets high in monounsaturated fats have higher testosterone levels than men who
don't consume these fats.
Avocados, olive and canola oil, and certain nuts like almonds, pistachios and cashews are all high in
monounsaturated fats. They also contain Omega 9 fatty acids that support the production of testosterone.
Eggs
The cholesterol in egg yolks contributes to testosterone levels, so if you're not eating any eggs make sure to add
these to your diet too.
Cruciferous vegetables
These include vegetables like cabbage, broccoli, Brussels sprouts, cauliflower, bok choi, radishes, turnips,
collard greens, and kale. What these vegetable do is provide your body with indole-3-carbinol, which is a
phytochemical that reduces estrogen. So by ensuring you increase your intake of these vegetables you can
increase your testosterone levels.
Lower your alcohol consumption
Too much alcohol has a dampening effect on testosterone. Men who boozed even moderately every day for
three weeks saw a 7% decrease in testosterone levels, according to a recent Dutch study.
For cardiovascular health, the American Heart Association recommends a maximum of two servings of alcohol
per day. However if you're trying to control body fat and optimize testosterone, keep it at three to five servings
per week.
Go organic
A study published in Environmental Health Perspectives in 2011 found that out of 37 pesticides used on foods,
30 have negative effects on your reproductive system. The chemicals can block testosterone leading to lower
testosterone levels. By eating organic fruit and vegetables you can lower the amount of chemical intake.
The foods mentioned in this chapter are some of the main ones that help boost testosterone levels. Appendix 2
and 3 contain a list of these and other testosterone boosting foods, plus a sample meal plan showing you how to
incorporate these into your daily diet. These lists and the meal plan are a solid starting point, but it's
recommended to continue exploring how you can increase your testosterone levels.
Making your body more Alkaline
Another method for restoring hormonal balance is to make your body more alkaline than acidic. If you don’t know
much about alkaline and acidic, they are pH levels. All things have a pH level, from water and coffee to the soil
and plants.
Alkaline vs Acidic pH
Everything in your body has a pH level. Acidity and alkalinity are measured in pH (potential of hydrogen). The pH
scale goes from 0 to 14, with 0 the most acidic and 14 the most alkaline. Alkaline is often called "base."
The pH of stomach acid is 1, wine is 3.5, water is 7 (neutral), venous blood is 7.35, arterial blood is 7.4, sea
water is 8.5, and baking soda is 12. Ideally, our pH should stay on the alkaline side: between 7.35 and 7.45.Our
bodies like to be more alkaline, but our diet and sedentary lifestyle cause it to be more acidic.
Aim for a diet consisting of 70/30 ratio between high alkaline vs. acid foods. A fairly neutral pH of 7.365 is
optimal for muscle growth; increased metabolism and fat burning all of which help you win the battle.
The secret to changing your body chemistry to a more neutral pH is to avoid certain foods and eat more of
others. You’ve probably heard this before, but eating more fruits and vegetables is far better for you than eating
lots of process and packaged food products. It also supports less acidic body chemistry.
In fact, if you can consume more raw fruits and vegetables than cooked you’ll be that much more ahead of the
game. Cooking food causes it to become more acidic.
The challenge with moving towards a less acidic based chemistry is that even if you completely avoid acidic
foods, there are others that will form acid once the digestion process begins. Some of the most acidic foods are
listed in one of the later chapters, but the recommendation is moderation and not complete abstinence.
One rule of thumb is to eat 70% alkaline foods (see appendix 2) and 30% acidic foods (see appendix 1).
Alkaline foods include dark green leafy vegetables, many fruits, beans and legumes, and whole wheat foods
instead of white flour products. Avoid sugar, saturated fats, and fried foods, fatty cuts of meat, over-cooked foods
and processed food items such as lunch meats, pasteurized cheeses and sausages. The faster you remove
these foods from your daily diet the faster you body’s pH changes to alkaline. This will help your battle to lose
man breasts.
It’s also recommended to increase your water intake to 8 - 10 glasses of water each day. Your body is mostly
water and chances are you are not hydrated enough. More water intake helps flush out toxins and restores your
chemistry to a neutral state.
Boosting your metabolism
A revved up metabolism is a natural outcome of creating more neutral pH body chemistry. If you have man
boobs, one of the best ways to get rid of them is to boost metabolism to help your body burn fat. Boosting your
metabolism will actually help you to burn more calories throughout the day even when you’re at rest.
What is metabolism?
Metabolism is actually the number of calories you burn throughout a day. While some calories are burned during
exercise, most of the calories you burn come from your body’s processes. For example, it takes calories to make
your heart beat, to repair and produce cells, to heal injuries, to digest your food, and to breathe in and out.
Your metabolism works based on how you eat. When you overload your system by eating huge meals, you will
slow down your metabolism because it has to catch up. If you continue to eat huge meals throughout the day, it
will be very difficult for your body and metabolism to catch up. This is why it’s important to eat a tiny amount
several times (6 – 10 meals) throughout the day in order to speed up your metabolism and your weight loss.
Here is an example of a meal plan to boost your metabolism:
Start your day by eating something very light for breakfast – such as a piece of fruit, half a piece of toast or a few
different raw vegetables.
Halfway between breakfast and lunch, have something else – such as half a can of plain tuna, half a fruit or a
small amount of low fat cottage cheese.
For lunch – have an ounce of lean meat and half a cup of vegetables (raw or cooked).
In another few hours – have some fruit, raw veggies or a handful of roasted nuts.
Then, you can eat a larger dinner consisting of 2 ounces of lean meat, a raw spinach salad with olive oil
dressing, half a fruit, and a boiled egg.
You can snack again twice before bedtime, but keep the snacks small – such as half a fruit, a few raw
vegetables or something similar.
By eating this many meals throughout the day and keeping the servings smaller, you can lose weight, speed up
your metabolism and help reduce your man boobs. You’re also likely to feel more energetic and healthier instead
of feeling sluggish and tired.
Spices and herbal remedies
It’s funny to think that something as small as herbs and spices can help heal our bodies – from sicknesses and
obesity to low- energy and yes, even man boobs. However, it has been proven that many herbs and spices act
as ‘medicines’ for the ailments individuals are plagued with. Below, you’ll learn which spices help eliminate man
boobs.
Herbal remedies for man boobs can help you to take control of your chest without having to use pharmaceutical
medications or surgery. There are quite a few options to help you get rid of your man boobs and restore a
masculine chest.
Several companies make formulas specifically to help reduce gynecomastia in men. Most of these formulas work
to help men lose weight so that they can reduce the size of their chest. They may also help you to build muscle
to bulk up your chest.
You must be careful, though, with herbal remedies because some herbs can actually exacerbate the problem
and make your man boobs more prominent. It’s important to pay attention to the herbal formulas you’re taking.
One herb that’s been found to help with gynecomastia is kudzu root This formula may not actually reduce the
size of your man boobs, but it can relieve any pain that you may experience when pressing or massaging the
area around your breasts.
Herbs that can help you to burn fat include green tea and grape seed extract. While these aren’t specifically
targeted toward gynecomastia, they can help you burn fat overall. Burning fat will often help you to reduce the
size of your man boobs.
Turmeric is an herb that’s been shown to help with gynecomastia because it specifically works on hormone
balance in the body. Turmeric also contains a substance called curcumin which is an anti-tumor spice, antiinflammatory and fat burner. Of course, it’s better to get the fresh kind, but if you must – the powder kind will
work. There are even supplements available at your local health food store.
You might also consider taking sarsaparilla or passionflower herbs to help reduce your gynecomastia
symptoms. These are both known for boosting testosterone.
You should also make sure to avoid supplements that might cause your estrogen levels to increase. This can
exacerbate the problem instead of making it better. Ginseng is one herb that’s commonly used but should be
avoided if you have gynecomastia.
Red clover, black cohosh, and licorice are also culprits when it comes to throwing your hormones out of whack.
The Chinese herb dong quai has also been shown in studies to actually cause gynecomastia.
Herbal remedies can be a great way to handle problems with gynecomastia naturally. However, just because
something is natural doesn’t mean it’s safe for you. Make sure that before you begin an herbal regimen you talk
with your healthcare provider.
Some herbs may react badly with medications you’re taking or health conditions you have. Once your doctor
clears you, you should take the herbal supplement as instructed on the packaging. Herbal remedies for man
boobs can help you to get the masculine chest you want without having to take medications or resort to surgery.
Dietary supplements
In addition to some of the herbal solutions in the previous chapter, there are are also specifically formulated
dietary supplements for gynecomastia that offer a natural remedy.
One supplement available online is Gynexin and many men use it as a way to help reduce their man boobs.
This is a product that’s designed to help with the causes of pseudo-gynecomastia – man boobs that come from
being overweight. If you need a boost for your weight loss efforts, Gynexin can help. This is an herbal formula
that works by burning the fat tissue that’s causing the problem. It’s taken twice a day with meals as a capsule.
You’ll notice that Gynexin's ingredients include a proprietary blend of herbs as well as other ingredients that are
known to help with weight control. For example, it contains chromium picolinate and green tea extracts that are
used for fat burning. It also contains caffeine.
The other supplement on the market is Ultimate Gynemax. This is another blend of herbs that can target the fat
in the chest and help to reduce the size of man boobs. This is a also a product geared more toward pseudogynecomastia. The product website also tells you that you must incorporate the supplement with a diet and
exercise program to lose weight. You also take this supplement twice daily.
Taking supplements is not a quick fix. It can help to support you with weight loss efforts, but it won’t transform
your chest overnight. Most men report that they took these supplements for 6 to 8 weeks or more before seeing
results.
In closing
If you want to get rid of your man boobs, there is a lot you can achieve by making the right decisions regarding
your diet.
Eat foods that are more alkaline than acidic, increase your intake of foods that promote testosterone levels and
cut down on foods containing estrogen.
There are herbal solutions out there and also nutritional supplements that can help speed up the process, but
remember there is no silver bullet, no quick fix.
The best approach to a long lasting and healthy reduction of man boobs is a complete approach that includes
not only nutritional elements, but also targeted exercises and full change in lifestyle.
You can find a complete guide here
on gynecomastia that includes
a targeted exercise guide.
Appendix 1: Foods to avoid
The main food groups to avoid are foods that are high acidic and foods that contain estrogen.
High acidic foods
Understanding acidic/alkaline foods is one of the key moves to cure gynecomastia. Most people in the Western
hemisphere consume a diet that is high in acidic foods.
Food is divided into two main categories acidic and alkaline. Your best chance for getting rid of man boobs is to
maintain a body pH that is more alkaline than acidic. You should aim for an 70/30 ratio between high alkaline vs
acid foods.
This list is just to get you started. Again you can download this free diet guide and food chart so you can
easily look up the acid/alkaline effect each food has on your body.
Make sure to consume less of these high acidic food products:
Artificial sweeteners
Beef
Beer
Black tea
Brown sugar
Carbonated soft drinks & fizzy drinks
Chocolate
Coffee
Commercial pickles
Custard made from white sugar
Deer meat (venison)
Eggs
Goat meat
Jams
Jellies
Lamb meat
Liquor
Pork
Poultry
Processed maple syrup
Processed white vinegar
Soda beverages
Wheat flour
Foods containing estrogen
The female hormone estrogen is responsible for the hormonal cause of man boobs.
To lose man boobs for good choose to avoid foods that contain estrogen such as:
Alfalfa
Animal flesh (hormone fed)
Anise seed
Apples
Barley
Beets
Buckwheat
Carrots
Cherries
Chickpeas
Clover
Cowpeas (black- eyed peas)
Cucumbers
Dates
Eggplant
Eggs
Fennel
Fenugreek
Flax seed
Hops
Kidney beans
Korean ginseng
Legumes and beans
Lentils
Licorice
Lima beans
Millet
Mung beans
Olives
Papaya
Parsley
Peas
Peppers
Pinto beans
Plums
Pomegranates
Potatoes
Pumpkin
Red beans
Rhubarb
Root vegetables
Rye
Sage
Sesame seeds
Soy products
Soybean sprouts
Soybeans
Split peas
Sunflower seeds
Tomatoes
White rice
Yams
Appendix 2: Foods to eat more
The two main food groups you must eat more are foods that have high alkaline levels and foods that contain
testosterone.
Foods that promote an Alkaline pH
By shifting your body chemistry to more alkaline pH, you’ll boost metabolism and burn off more calories both of
which hasten the decrease fatty tissue around breasts and promote muscle growth.
Aim for a diet consisting of 70/30 ratio between high alkaline vs acid foods. A fairly neutral pH of 7.365 is optimal
for muscle growth; increased metabolism and fat burning all of which help you win the battle against man boobs.
This list is just to get you started. You can download this free diet guide and food chart so you can easily
look up the acid/alkaline effect each food has on your body.
Alkaline foods you should eat more include:
Asparagus
Beet
Brussels Sprouts
Buckwheat Groats
Buttermilk
Coconut, Fresh
Comfrey
Cumin Seeds
Edamame (green soybeans)
Fennel Seeds
Flax Seeds
Granulated Soy
Green Beans
Lemon juice
Lime juice
Lentils
Lima Beans
Peas, Ripe
Sesame Seeds
Sorrel
Soybeans
Spinach
Cider vinegar (not white processed vinegar)
Wheat Kernel
White Beans
Foods that increase testosterone levels
The production of testosterone in the body depends heavily on the available amount of vitamin B and zinc. The
Vitamin B category is actually made up of several vitamins, including vitamins B1, B6, B12, niacin and folic acid.
To increase your testosterone levels eat more of the following foods:
Almonds
Walnuts
Peanuts
Peanut butter
Pumpkin seeds
Watermelon seeds
Squash seeds
Oysters
Crab
Salmon
Sardines
Mackerel
Olive oil
Canola oil
Avocados
Oats
Eggs
Cottage Cheese
Broccoli
Cauliflower
Cabbage
Brussels Sprouts
Garlic
Lean beaf
Lamb
Liver
Poultry
Beans
Dark chocolate
Appendix 3: Sample meal plan to boost testosterone
So to boost your testosterone levels through your diet, aim to get the right mix of protein, carbohydrates and
monounsaturated fat, all within a reasonable calorie count that feeds your muscle growth but won't add to
visceral fat. Here is a sample meal plan for a single day:
Breakfast
Oatmeal with almonds, fruit and an egg. Microwave five minutes and top with non-fat yogurt and cinnamon.
Mid-morning snack
A handful (no more) of cashews or pistachios will keep you going through the morning, and keep you from
snacking on things that promote estrogen production like cookies and doughnuts.
Lunch
Mash a cup or more of garbanzo beans, then mix in albacore tuna (8-12 ounces), chopped onions, and
flavorings such as lemon juice, mustard and perhaps spicy Giardiniera vegetables (often packed in Omega 9rich canola oil). Spread avocado on the inside of two whole grain pieces of bread, and add some lettuce/greens
before spooning on the tuna-garbanzo salad.
Late-afternoon snack
Try some coldwater fish on whole grain crackers or pita bread. Eat 30 to 60 minutes before going to the gym, the
protein and healthy fats can power you through an after-work workout.
Dinner
Grilled chicken, or bake some fish, to get your protein. Combine with a cabbage or broccoli salad. Chopped
cabbage or broccoli, lightly sautéed in olive oil and bacon bits. Add onions and black beans into the mix, stir and
flavor with vinegar, salt, pepper, and chopped cilantro. Add some slivered almonds for additional texture.
Without exception, each of the foods that increase testosterone contributes to better health in other ways as well.
The trick is to inject balance, variety, and moderation into how you go about it.
Resources
“Demystifying Gynecomastia: Men with Breasts” by Merle James Yost
“Testosterone for Life: Recharge Your Vitality, Sex Drive, Muscle Mass, and Overall Health” by Abraham
Morgentaler
“The Fats of Life: Essential Fatty Acids in Health and Disease” by Glen Lawrence
“Effects of a high-fat diet on postabsorptive and postprandial testosterone responses to a fat-rich meal” by J.S.
Volek.