cure for man boobs

How to Lower Estrogen Levels in Men

The skinny fat man, or more specifically, the man boob. Are they a product of fat, or of high estrogen levels?

Well, the skinny fat man‘s life is kind of a revolving door of one thing contributing to another, all contributing to higher estrogen levels, lower testosterone levels, and a physique that doesn’t inspire a whole lot of confidence.

However, did you know that fat in itself creates higher estrogen levels in men? Or that we’re surrounded by a material that gives us more of this ‘woman’ hormone?

But what of this hormone? This thing that makes a woman a woman, and a man’s body look like he’s turning into a woman…

Why do men – from a societal standpoint – have feverishly rising estrogen levels? And how the hell do we turn this ship around before the “manzeir” becomes an actual item sold in

cure for man boobs


The following article will give you strategies to lower estrogen levels, and tips to build lean muscle, and never look like a skinny fat man again.

1. Get rid of your plastics.

Plastics… you know, material we drink our water out of, microwave our leftovers in, and are surrounded by as a baby, raise our estrogen levels. Back to that baby point… When we’re at our most vulnerable state, we’re surrounded by a material that raises our estrogen levels. Link between this as the heightened estrogen levels of today’s man? Just saying.

Then we start school where we carry our lunches in plastic tupperware containers, drink water from plastic bottles, and have our sandwiches wrapped in plastic cellophane.

Plastic is literally everywhere around us. Trying to cut it out of our lives is pretty tough, but it’s pretty important.

Not only do plastics raise estrogen levels, but they also have been linked to cancer (especially when heated). So, needless to say, start drinking out of a metal water bottle, don’t give your kids their food in tupperware containers, and start getting your hormones under control.

Oh, and NEVER heat food or liquid in plastic containers.

2. Eat grass fed meat.

The cows on those massive cattle farms are pumped full of hormones that raise their estrogen levels. To think that those same hormones aren’t passed on to us when we eat them is lunacy.

The only way around this is to know that your meat – of any source – comes from a farm where they aren’t fed animal bi-products, nor are they given hormones. Thus, grass fed beef, bison, free range eggs, chicken, pork and so on.

If you want to have the testosterone boosting effect of red meat, and the fats from red meat, make sure you’re not eating meat that hasn’t already been pumped full of estrogen.

3. Eat organic produce.

The pesticides that farmer’s spray on our foods contain chemicals that raise our estrogen levels. It’s worth it to pay a little extra money (or eat less food at a higher quality if you’re trying to save money) to get food that is not only good for us from a nutrient standpoint, but also a hormonal one.

4. Eat more nuts to help your nuts.

… Maybe one of my favourite bullet points ever… although #8 is a possible rival…

The fat found in nuts helps raise our testosterone levels, thus diminishing our estrogen levels. Nuts are great for testosterone production (seeds included). Again, I’d go with the organic variety.

Lately I’ve found some great deals on organic nuts in my local grocery store, so the deals do exist.

My favourite nuts:

Brazil nuts, walnuts (more omega 3’s than almonds), almonds, sunflower seeds, and cashews.

5. If you’re a boy, don’t have soy.

Soy has been shown to raise estrogen levels. This, of course, includes soy sauce, so eat your sashimi how it’s meant to be eaten: raw and sauceless.

Also, don’t touch edamame. And if you’re allergic to dairy, almond milk or milk from another animal will always be better than soy milk.

6. Eat meat.

Studies are continually showing that when we became primarily carnivores, we had our greatest spike in human evolution. Our brains were bigger, our noses were bigger (able to breathe better), and our testosterone levels were higher… yes, I’ll have an article up on this soon…

Meat is good. Don’t let anyone tell you otherwise. Fat is good. Again, don’t let anyone tell you otherwise.

Can you go overboard? Sure. Just make sure you’re varying up your protein sources, and each meal contains vegetables. But humans are meant to eat meat, so go grab a steak!

7. Stay away from beer.

Beer raises estrogen levels. It’s sad, very sad to say. And I’m not saying that I adhere to this principle, although I have been lately, forgoing my beer cravings for a nice glass of red wine – which has been shown to have the opposite effect.

If you want proof of beer’s effects on us hormonally, just look at your fat uncle’s beer belly. Estrogen pools our fat in our lower abdomen area.

8. Eat citrus.

Citrus fruits have shown to lower estrogen levels in men. So eat your oranges, grapefruits, and sprinkle some lemon into your water (also keeps the body alkaline).

9. Shed fat and build muscle.

More fat = higher estrogen levels. That’s what I was talking about earlier in the article when I mentioned the revolving door of pain that the skinny fat man lives in.

a) cut out grains unless they’re around your workout.

b) eat more saturated and monounsaturated fats upon rising and before bed… and in general.

c) start lifting weights and stop going for long runs. The former will help you lose fat and build muscle, the latter will help you stay a skinny fat man.

10. Take the PowerHowse Challenge.

As a society in general, we think more is better. The more you work, the more successful you’re going to be. The longer you train, the better physique you’ll have. But this simply isn’t true, especially when we’re talking about training.

A point I’ve driven home hundreds of times, and will probably drive home hundreds of times in the future, is that workouts lasting over 60 minutes result in cortisol being release. Cortisol is the enemy of testosterone.

Ever heard of the saying, “the enemy of my friend, is my enemy?” Well it reigns true int he case of cortisol as well. Cortisol is the friend of estrogen in men. In the PowerHowse Challenge we focus on short workouts that will boost your testosterone levels, help you build muscle, and raise your metabolism for up to 24 hours after you’ve left the gym.

Follow the exercises, cadences, and workouts in the program, and you’ll get rid of your man boobs, getting the abundance of confidence that accompanies a transformation.

  • I break 2.5 of these. I say "2.5" because I have a beer every-other day (always on workout days) and I don't think that's worth stressing about. Of course I drink more on rare ocacsion, but often enough to worry about.

    The other 2–
    Plastics–what would you suggest for someone who has to pack food everywhere they go? I just don't see any way around Tupperware, and as far as I can tell, there has been no negative effect to it. I don't doubt the scientific evidence on what it does, but I do doubt the impact being significant enough to worry about when you're doing so many other things correctly.

    Organic fruit–I'm usually cheap on groceries and my area offers few organic options unless I were to go to an EarthFare or something, which is expensive and inconvenient.

    I'm good on the other 8 though! 🙂

    • Plastics are actually big one. Not just estrogen, but cancer as well.

      I have glass containers with rubber tops instead of tupperware. Metallic coffee containers and water bottles. Take it one thing at a time, but try and replace the plastics. It's not something you'll "notice" unless you get your test levels checked, or wait until it's too late…

      Organic fruits can get pricy for sure. I don't like spending a lot on groceries either, but deals do exist, and they're getting much more popular, which would make you think the prices should start to even out somewhat.

      8 out of 10 ain't bad!

      And the beer thing isn't something I'm going to give up either, so we're on the same level with that one.

      • John

        According to science your assumptions about Soy are completely wrong … However, it is bad news for the testicles of grass eating predators of grass. (See wiki article):

        This is because, as humans, grass (or broccoli if you want me to be humorous) never had a reason to figure out how to lower the fertility rate of over sized apes (humans). We were not their main threat through most of evolutionary history. Conversely, male goats, sheep, cattle, et. al. have a lot to be concerned about if they overindulge in soy. And to be fair, you're pretty much spot on about everything else though. Beer definitely is no bueno for our … ahems*.

      • Mr.Know-It-All

        I don’t think broccoli is a grass species; All grains & sugar cane are all grass species, broccoli is in Brassicaceae, grass is in Poaceae, & include bambo-like plants.
        I htink you have the same problem as “SC” above; all sources are not trustworthy. We all have to learn when & how to discriminate.

  • Jacob

    Hi Chad,

    I break at least parts of these. I eat tofu, and edamame; I don't eat meat in the home (although I eat it out of the home) and I eat grains – cereal or breads for breakfast; quinoa at lunch, etc.; and I use plastics to store food and transport it to and from work.

    • Hey Jacob,

      Try and take care of one thing at a time if you're looking to lower estrogen levels. Small lifestyle changes are always better than a complete 180.

  • vin

    I would highly recommend the movie Forks Over Knives (, its available on Netflix and Netflix streaming if you are a subscriber. Changed my life (and my cholesterol, glucose level, and triglycerides). Sorry to say, but I buy the hype and havent eaten land based meat in nearly a year and am loving every bit of it.

    • I do have netflix, I'll check that out for sure.

      I eat a ton of veggies, but I really do see the benefits in eating meats, especially for those who train hard, want recovery, and for health purposes of course.

      Here's another movie to check out: the perfect human diet.

      It's a study about when in our history were we at our best (evolutionary-wise). You'll be surprised by what they've found.

      Thanks for the comment Vin!

  • eidolon138

    Live primal- it comes down to that huh chad-
    _I view my life as an educated beast,
    _Eat from the land(organic meat/produce)
    _Short intense hunts (the PHC program)_
    _I break some of these though _
    1. Use plastics (but PYREX makes things easier-but i resuse my cups (although they say BPA free)_
    2. Over exercise-but chad is helping me with this_
    3. I think a little soy finds it's way into my diet (soy/whey blends in some of my protien) and I just switched from a little soy sauce to BRAGS liquid aminoes_-But I never had man boobs, I do have low T mostly I think fromTrauma and being overtrained._Great atricle KEEP IT UP

    • Thanks man.

      Many causes of low T levels. Some soy on occasion isn't the end of the world, same with beer, and so forth. Short workouts are KEY though, as you're finding out!

      Good to hear about your progress!

  • eidolon138

    Psychological reasons hold me back, on the WRK out side.

    Perfect Human Diet= The one nature intended (eat meat= have incisors, Nuts/Veggies why we have opposable thumbs and molars
    Do you think I should eat dark poultry- I have been eating allot of quarters/thighs(skinless) lately to increase cal and fat intake.

    Chad Also, what are your views on T supps – like saw palmetto and tribulus terrestris?

    • Trib is a solid one, but I like upping test through sleep, diet, and training. Both of those being natural, they are good options, however.

      • eidolon138

        Definily with you on Slumber and Diet/training
        But sometimes I think the supps are necessary for those of us who modern society has beat into the ground- being on long term pain meds in the Hospital setting and having several wounds that required many blood transfusions, I need every advantage I can get-
        At least to be awsome like you
        Still I am telling everone about your site as it really lays it out how this should be incorperated into every mans life.

  • Sam

    Hey Chad, a friend of mine recently introduced me to your site and I'm loving it. It's kinda off topic, but I was just wondering how you feel about workouts that rely entirely on bodyweight?

    • Hey Sam, thank your friend for me.

      I like them, and they definitely have their place. But I do really like weights. You get more resistance, different movements, and you can push just a little bit harder. But there are some great bodyweight programs out there.

  • John

    Great article Chad. Are there specific grains which are better? I eat rice and oats post workout for my carb intake and sometimes sweet potatoes.

  • sarah

    Grapefruit is know to raise estrogen levels. Also, sunflower seeds. Flax is a no, no. But chia seeds lower estrogen levels.

    • Andrew Mclachlan

      Hi Sarah thank you for that comment i didnt know that about grapefruits.

  • Kirill

    Ok got the books, going to give it a try…

  • Andrew Mclachlan

    Hi i just wanted to get started knowing what to do to raise my Test

  • SG

    So don’t let anyone tell you otherwise that meat is bad for you? So you’re some loser asshole on the internet — and the WHO says red-meat and processed meats cause cancer… Ohhh who to believe???? fuck face.

    • Mr.Know-It-All

      The WHO is wrong and partly right; the cause of cancer associated w/ red meat is the CHEMICAL ADDITIVES!
      NOT the MEAT!
      First: I know it’s hard, but you have to grow up. That means that you have to learn who you can trust, which means random people on the ‘net have your back more than the people who’re PAID to “look out” for you.
      Second: Money motivates the crooks, cheats, & liars to crook, cheat, & lie. You are the victim; Sorry ’bout that.
      Third: The additives in “food” are there to ‘protect’ the owner’s investment; NOT you.
      Lesson: Do NOT buy “processed food”; Overall, it’s just poison.
      Hopefully helpful.
      Stop wasting your time & mine w/ foul language; it’s just more noise.