This article talks about different ways to increase testosterone levels naturally and get rid of male breasts without surgery.
When you consult a Doctor to treat Gynecomastia, the first thing he does is check your Testosterone levels. This hormone is produced by the testicles and is associated with the epitome of ‘manhood’. A male person will have both Testosterone and Estrogen hormones, but the former one is found abundant in males while the later is abundant in females.
What is Estrogen?
It is a female sex hormone that is responsible for girls to develop breasts during their puberty. You can observe that some women have smaller boobs while some have bigger breasts. This is because those women are exposed to higher estrogen levels than they should normally have and as a result they notice an increase in breast size.
It may not seem a big problem for women from the men’s point of view. But, when men got exposed to such higher estrogen levels, they not only grow male breasts but also notice a decrease in their testosterone levels. And as a result, your sperm count reduces and you’ll also suffer from reduced fertility & libido. This is a very big problem if you’re contesting for body building championship or trying to lose weight, as you won’t be putting on muscle due to your reduced testosterone.
Not only that, Estrogen is also linked to the breast cancer according to several studies. While women with higher Estrogen are prone to breast cancer, men with increased Estrogen levels have a chance of growing man breasts.
Unfortunately, we’re living in a society where the chemical wastes are dumped into every natural resource like air, water, foods, fuel etc… You can find estrogen-like particles everywhere. Do you know that the car exhaust fumes also contain estrogen? Yes! Not only these, you can find estrogen-like particles in the deodorants, skin whitening creams/lotion etc… and these are easily absorbed through your skin when you apply them.
What is Testosterone?
The Testosterone is a male sex hormone that is responsible for men developing muscle mass, deeper voice, body hair during their puberty,.
When men have more testosterone to estrogen ratio, then there will be no issues. But, if there is any abnormal increase of estrogen in men, then it results in Gynecomstia aka man boobs.
Thanks to the environment we’re living in, our sperm quality has been dropped by 42% in the past 50 years, which is not encouraging.
The higher estrogen to testosterone ratio in men is literally transforming men into women. So, it is highly advised to visit your physician and get your hormone levels checked to find out whether you’ve normal or abnormal hormones.
When this ratio gets reversed, the characteristics of the opposite sex will start to appear.
For example, if a male person has more estrogen than testosterone, then he may develop female characteristics like ‘man boobs’ aka ‘female breasts’. Likewise, if a female person has more testosterone content than estrogen, then she might notice male characteristics like excess body hair, muscular physique etc…
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What Causes Hormonal Imbalance?
You may be healthy from outside, but your hormones not in a balanced way on the inside. There are several reasons why a person has hormonal imbalance such as
- Stress: When you’re under stress, your body functions quite opposite to normal conditions, thereby causing uncontrolled production of estrogens in males and sometimes a reduction in the testosterone levels.
- Lifestyle: It is well-known that people usually face health issues because of their unhealthy habits and lifestyle, such as eating the wrong foods or not being active in their day to day duties. In such cases, it results in storing excess fat in the body, which in turn contributes to hormonal imbalance.
- Aging: Gynecomastia is also seen mostly in people who’re aging normally due to the slowdown of metabolism, which may cause your body to accumulate fat in your chest and other parts of the body. Once you get it, it is very hard to get rid of moobs. So, please be careful.
- Steroids: A lot of people like the bodybuilders use steroids to enhance their muscles, but it has proven in many cases that steroids can cause man boobs. So, it is advised to use steroids only under a doctor’s guidance.
- Chemical Exposure: It is already proved that people who got exposed to various chemicals are prone to have an imbalance in their hormones. Using products like some plastics, Teflon and others found on the market these days may also cause enlarged breasts in men.
So, in such cases, the Doctor usually suggests a Testosterone replacement therapy to get rid of man boobs naturally. However, it should be noted that there are a few ways to increase testosterone naturally, which are much better compared to the medical approach to reduce male breasts size permanently without any painful surgical procedure.
How to Boost Testosterone Levels Naturally?
You can find countless ways to increase the testosterone levels in men and the most popular methods include foods, activities, lifestyle changes etc… In this article let us discuss the activities and lifestyle change methods in detail. However, do note that the results vary from one individual to another depending on several circumstances.
#1.Stay away from Estrogen-like Compounds
It is found that high exposure to estrogen-like chemicals like BPA parabens may lead to a fall in the testosterone. Also, avoid excess alcohol consumption and usage of drugs.
To be in the safe zone, make sure to use only the products that are BPA-free.
#2.Zinc Helps in Increasing Testosterone
Best Sources of Zinc include:
- Meat and Fish
- Raw milk
- Raw cheese
Note: Remember that over-cooking depletes the nutrients in your food. In case, if you prefer to take the Zinc supplements, then don’t exceed the dosage of 40 mg per day. Excess consumption of Zinc may lead to nausea.
#3.Vitamin D Deficiency Reduces Testosterone
The steroid hormone, Vitamin D is vital for a healthy development of the sperm cells (includes quality and count). The hormone also helps in boosting your libido.
The best source of Vitamin D is sunlight. If that is not possible for you, then you may use the Vitamin D3 supplements.
#4.Lose Weight to Double Your Testosterone
A scientific study performed on a group of obese and normal weight men found that the obese men had a testosterone level of 223 ng/dl vs 599 ng/dl for the normal weight men. That means, the testosterone levels in the men who are obese is almost less than half of what the non-obese men had. Such low testosterone levels can cause abnormal conditions like low libido, man boobs, loss of morning erections, fatigue and lack of sexual desire etc…
Here the reason for low testosterone in overweight people is the fat cells. They normally store the enzyme called ‘Aromatase‘, which converts testosterone into estrogen. So, if you’ve more fat, then you obviously have more Aromatase. That said, you’ll have higher estrogen and lower testosterone levels.
Hence, it is recommended to lose weight to boost your testosterone naturally. In order to shed pounds, you can either follow the 7 day GM diet or the 3 day Military diet, depending on your feasibility.
#5.Include Fiber Rich Foods to Reduce Estrogen
According to the medical studies, fiber is able to shrink the time available for the estrogen (female hormones) to be absorbed in the bowel. Additionally, it also helps in removing the extra estrogen in the gut from the body.
Even some studies conducted on a group of people proved that those with increased intake of fiber from foods have shown significant decrease in the estrogen levels.
There are actually two types of fiber content – soluble and insoluble. While the insoluble fiber sources include wholewheat grains like brown rice, brown bread, brown pasta, all-bran cereal etc… and the soluble fiber sources include vegetables.
Well, it is true that the brown food contains high fiber content, but you should also know that they still have a high carb content. So, losing weight by adopting to brown foods is not a better idea. Likewise, losing man boobs by eating more whole-wheat foods is also not a wise decision. Even the studies proved that you’ll get most of the benefits of fiber from soluble fiber better than from insoluble fiber. The most popular benefits include – reduced risk of cancer, reduced cholesterol, diabetes prevention, improved bowel movements etc…
How Soluble Fiber helps in Reducing Estrogen Levels in Men?
The SCFA butyrate found in soluble fiber, which is known to reduce colonic pH, plays an important role in the metabolism of the estrogens in our body. Generally, most of the estrogen in the food we consume are disabled in our liver by ‘conjugation’.
However, a few enzymes in our gut are said to deconjugate or activate the estrogens, but in harmful form. These estrogen are then reabsorbed into the blood. So, when you consume soluble fiber, the butyrate helps in deactivating or disabling such enzymes in your gut by reducing the pH in your colon. This is to ensure that the enzymes can’t reactivate the inactive estrogens, thus reducing their levels.
#6.More Sleep, More Testosterone
Scientists have found that men who sleep for longer hours had more testosterone than those who sleep less. It is because our body produces most of its testosterone while we’re in the sleeping phase.
#7.Have More Sex to Boost Testosterone
I’m sure you know that a man’s libido is a result of the enhanced testosterone levels, but does it work the other way? Yes! A 1990 study suggests that men who involve more often in a sexual intercourse found an increase in their testosterone levels. So, make love with your partner more often.
#8.Reduce Stress to Get a Boost in Testosterone
It is already proven that our body releases high amounts of cortisol when we’re under a lot of stress. This stress hormone blocks the effects of testosterone, thereby lowering the levels in the body.
Try to include meditation, laughter and yoga in your daily routine to reduce stress levels, which in turn will help in increasing the male hormones.
#9.Intermittent Fasting with High Intensity Exercise like Peak Fitness
Following the Intermittent fasting routine along with short interval-high intense exercises have been shown to boost the testosterone hormone.
Sample HIIT Workout
- Warm up for 2-3 minutes
- Run or exercise as hard as you can for 30 seconds
- Now, recover at a slow to moderate pace for the next 90 seconds
- Repeat steps 2 & 3 for about 7 times.
#10.Try to Eliminate Sugar from the Diet
When you consume sugar, there will be a spike in the insulin levels, which leads to low testosterone. It is to be noted that foods high in added sugar and fructose should also be avoided.
#11.Include Healthy Fats & BCAAs in your Diet
Healthy Fats Include:
- Coconuts oil
- Olive oil
- Palm oil
- Organic Pastured Egg Yolks
- Grass-fed meats
- Butter made from organic milk
#12.Take these Natural Testosterone Boosters
Not all testosterone boosters are supported by the scientific researches. There is an Indian herb called ‘Ashwagandha’ which is tested and found that there is a 17% increase in testosterone levels and a 167% increase in the sperm count.
Even Ginger extract can boost the male hormone by 17%.
#13.Involve in a Competition to Raise Testosterone Levels
If you’ve a competitive mindset, then there are chances that your testosterone levels be increased 20 to 30 % more when you participate in any competition. This is because our brain is the ultimate decision maker that decides how much testosterone your testes has to produce. So, when it finds out that you’re in a competitive mood (also anticipation of sex), it sees it as a cue and stimulates production of the testosterone. However, do note that it rises in case of the winners and declines in the losers.
#14.Foods that Boost Testosterone Naturally
Testosterone is the most important hormone that helps in getting the most from your workouts. It helps in losing weight, increases sexual desire, and also lose man boobs. Here are a few popular foods that boosts the levels of testosterone in men:
- Pumpkin Seeds
- Olive oil
- Cruciferous vegetables (Cauliflower, Broccoli)
- Wheat Bran
- Ricotta Cheese
- Whey protein
How Long Will it Take to See the Results?
Please note that not all things could happen overnight and it is the same with your journey to increase testosterone levels naturally. Normally, it would take around a month to see any noticeable changes in your testosterone levels. So, please be patient and you’ll surely see the results.