7 Ways To Reduce Man Boobs & Decrease Estrogen Levels

Have your toned pecs changed into soft man boobs? Perhaps you’re noticing extra fat around the midsection?

These common symptoms in middle ages often hint that you have excess estrogen levels. But do not panic, with some & dietary changes you can return to your masculine body of yesteryear.


7 Ways To Reduce Man Boobs & Decrease Estrogen Levels

Below I outline 7 key tips to help you lower estrogen levels and reduce your man boobs!

Note - If you're frustrated by how you look and feel, be sure to head to THIS page to discover the secret to looking and feeling amazing. You won't guess what it is!


1. Improve Your Gut Health

A big factor in decreasing one’s estrogen levels is improving your gut health.

Michael Smith from PlanetNaturopath.com put's it simply:

While a healthy gut can help to eliminate excess estrogens from the body, an unhealthy digestive tract which is fuelled by refined carbohydrates, processed foods, gluten and alcohol can lead to leaky gut and an up regulation of an enzyme called B-glucouronidase, this breaks apart the bound estrogen that is getting excreted out of the body through the intestines making it easier to reabsorb into the body."

Source - http://www.planetnaturopath.com/hormones/how-to-reduce-high-estrogen-levels


There are various ways to help support gut health.

  • Remove all gluten. This is a common gut irritant and for someone looking at improving gut health, it should be the top priority to reduce gluten load to zero. Even if you are not coeliac you may have intolerances to gluten. Chris Kresser covers this in great detail HERE.
  • Increase probiotic and prebiotic consumption. Ideally done by eating fermented foods like sauerkraut, kimchi and kombucha. However a probiotic supplement can be beneficial if you are not eating these foods. be sure to check out why I don't recommend probiotic drinks like Yakult in my article '11 Reasons To Avoid Yakult & Other Probiotic Drinks'
  • Use bone broth daily. Whether it's in cooking, or drunk as a soup, bone broth has numerous benefits to gut health. Plus it's really simple and cheap to make. I have a full article on it here - Everything You Ought to Know About Bone Broth.
  • Use digestive enzymes. Take 2 capsules of BioGest with every meal. Do this for a few weeks to support your gut digestion. 
  • Increase vegetables intake (such as broccoli, cabbage and green pepper) to help assist the bowel in eliminating estrogen.
  • Avoid gut irritants. Along with gluten, avoid other foods that irritate the gut such as grains, legumes, soy and commercial dairy. 
  • Follow The Gut Reset Diet. This is a 6 week diet plan prescribed for those who follow TheProgram.

2. Improve Your Insulin Sensitivity

Improving insulin sensitivity plays a huge part in achieving a healthy, lean body. What is insulin sensitivity? Lets take a look at what happens when you eat carbs.

Fat metabolism via lipolysis is halted when you consume carbohydrates. Carbohydrate metabolism will take priority over fat metabolism. Yes this means that lipolysis (fat burning) stops as soon as you eat a piece of bread.

Once insulin has done its job and moved the glucose to where it needs to go, lipolysis (fat burning) resumes. If all this works in a timely manner then you are ‘insulin sensitive’. The body recognizes the incoming carbs, insulin is released to carry out its role, glucose is cleared and the boy goes back to burning clean fat for fuel. Great.

However, not everyone’s insulin works this well. Some people secrete too much insulin, some people have cells that are resistant to the effects of insulin and diabetics don't release enough insulin.

How can we improve ones insulin sensitivity? Mark Sisson covers this topic in great detail in his article '25 ways to improve insulin sensitivity'. Here are the three best ways:

  • Reduce Carb Intake. Low carb diets are shown to increase insulin sensitivity
  • Reduce total insulin spikes throughout a day by restricting carb intake to post workout only.
  • Fix insulin sensitivity. Move more, eat quality foods, sleep deeper.


3. Improve Your Leptin Sensitivity

You may have seen the word leptin thrown about in fat loss articles online. Leptin is a hormone in the body that has powerful affects on hunger and feelings of fullness. When you eat, the body releases leptin. Increased levels of leptin reduce your appetite. Great. After your body has digested all the food, leptin levels will drop and another hormone called ghrelin is released to make you feel hungry again.

Years and years of overeating causes high levels of leptin (know as hyperleptinemia), which causes leptin to become less effective at controlling appetite. A horrible situation to be in, you eat, and yet you never seem to satisfy your appetite, leading to more food consumption in a very vicious cycle. I should point out that chronically low calorie intake can also lead to leptin resistance (another reason to avoid low calorie diets).

 Just as we need to improve insulin sensitivity, we also need to improve leptin sensitivity. Dr Jack Kruse has a great protocol for doing this which can be seen here. Otherwise here are a few key points.

  • Eat upon waking
  • Eating nutrient dense foods. 
  • Avoid snacking
  • Avoiding excessive calorie 'binges'
  • Focusing on regular/consistent meal timing (see below).

For simple practical tips on how to improve leptin sensitivity be sure to read Why You Need To Learn About Leptin If You Are Overweight.

Also, if you're looking for a mapped out diet protocol that will walk you through every step needed to reset leptin sensitivity, then sign up to The Program and receive a 8 week Leptin Reset Diet Protocol.

4. Fix Your Circadian Rhythm

Not only is the quantity and quality of sleep important for fat loss, but when you sleep also has a massive impact on our fact burning hormones.

We touched on leptin and its fat burning and appetite suppressing powers above. Leptin works best when you have a circadian rhythm that is stable and in sync with your environment (people who travel a lot are at a disadvantage here). If your sleep times and circadian rhythm are out of whack, leptin (which is usually released at night – suppressing appetite, and burning more fatty acids) you will be more prone to late-night cravings. Often these cravings will be for carbohydrates as leptin hasn’t kick-started the fatty acid reserves to be released for fuel, and so you start eating sugary snacks – which in turn shoot up insulin.

Adiponectin – another hormone that helps with fat metabolism – is also released around this time. However, the hormone isn’t very effective with high insulin levels in the blood – which will be the case if you have eaten sugary snacks!

So two powerful fat burning hormones are not only hampered if your circadian rhythm is out of sync, but can actually back fire and lead to more fat gain through cravings and carb consumption. If you are truly after fat loss, you should prioritise your sleep and getting to bed at a regular bed time (i.e. 1030pm each night) and block blue light at night.


Lifestyle factors such as getting to bed at a regular time, and exposing yourself to sunlight in the morning are best for improving ones circadian rhythm. But diet also plays a role. Look at implementing the following:


  • Avoid long morning fasts – eat 30-90 minutes after waking, with little to no carbs & a lot of protein. The high protein meal is to help with resetting your circadian rhythm. Though fasting can be beneficial for fat loss,  ensure you have a stable circadian rhythm before introducing morning fasts.
  • Improve your sleep - Sign up for the widely successful Sound Asleep program that takes you through every step needed to optimise your sleep. Learn more by clicking HERE.



5. Improve Your Liver function

"Estrogen is metabolized by the liver and cleared out of the body through the bowel, if this process is not working optimally it can lead to either high levels of potentially toxic estrogen or reabsorbing estrogen back into circulation.

Source - http://www.planetnaturopath.com/hormones/how-to-reduce-high-estrogen-levels


To help lower estrogen levels, we need to reduce the toxin load on your liver. This can be done by:

  • Reducing alcohol consumption to an absolute minimum
  • Eating organic, low toxin vegetables and meats

I also suggest you have a Liver Test done by LetsGetChecked to determine if there is a bigger issue causing your man boobs and high estrogen levels (be sure to use discount code ALEXFERGUS to save on these tests).

6. Eat A High Fat, Moderate Protein, Low Carb Diet

The ideal diet to strip fat and reduce excess estrogen levels involves:

  • A macro nutrient split of  60-65% fat, 25-30% protein, 5-10% carb . 
  • Once or twice a week (depending on training volume) using a higher carb refeed evening. Aka a 'Carb Nite'
  • Eating foods in the green zone from the Superhuman Food Pyramid.
  • Avoiding gluten, alcohol, soy, grains, legumes and commercial dairy.
  • Download my Free Fat Loss meal plan that covers a lot of these key protocols by clicking here or for a comprehensive diet guide head to http://jointheprogram.online/ 


Eat fat to lose fat

A sample days diet may look like this:

  • Breakfast - High Fat, High protein, low carb - Ultimate Smoothie
  • Lunch - Large vegetable & seafood salad, with lots of fats (olive oil, avocado etc), sardines or wild salmon with plenty of greens, some sauerkraut and a small amount of activated nuts & seeds
  • Dinner - Casserole or Stew made with bone broth, free range fatty beef with plenty of organic vegetables and a serving of rice.


  • Breakfast - Bacon, eggs and steamed spinach. No Toast.
  • Lunch - Green Curry with free range chicken, and plenty of vegetables with a side of cauliflower rice
  • Dinner - Roast lamb with roasted vegetables with a bottle of kombucha.


7. Maintain Or Improve Muscle Mass

Training hard and lifting heaving has been shown to boost testosterone levels and improve insulin sensitivity. When it comes to training you want to lift heavy weights doing compound movements 1-3x a week. Along with that the following dietary tricks will help with your training:

Bonus -  Supplement Wisely

Supplements can play a big part in reducing estrogen levels to a healthy level.


The following will all help with someone who has high estrogen levels:

Bonus #2 - Use Red Light Therapy

Every morning I use my Red Light Therapy device, I do this as there is a ton of research showing that red light exposure to the genitals can increase testosterone levels.

If you are struggling with low testosterone, or high estrogen levels, this may be something to consider adding into your daily routine.

You can learn more about red light here - Powerful Results With The Red Light Therapy Device


In Closing

Excess estrogen and the negative side effects can be fixed with proper diet, training, lifestyle and supplement changes. It does require time and effort but it is possible. Be sure to work with a coach or practitioner to ensure the best results possible.

Remember, diet plays a huge role in fixing hormonal imbalances, so be sure to check out my FREE Diet report that can be downloaded HERE

Also, Be sure to join dozens of other men who have successfully eliminated their man boob, high estrogen issues by joining The Program! Click HERE to find out more.

Finally, it's important to remember that hormones are powerful things. You may not have man boobs, but still suffer from high estrogen, or low testosterone.. or both! This is why I send all my clients to LetsGetChecked for their in home hormonal testing.

Unfortunatley this was the case for me. Below is a photo of me in my mid-twenties. No man boobs whatsoever right? But not long after this photo was taken I had some blood tests done and I was a wreck. Estrogen levels were sky high, and testosterone was rock bottom.

Hard to believe right? I was a mess.

Anyway, it's a rather long story (you can read about it HERE) but it required me to rethink the way I look at health, hormones and the body. 

7 years later I still have a great body, but I also have the health to go with it. 

I share my story and how you too can turn your health (and hormones) around in the presentation HERE. I highly recommend you watch it as I know you will learn a few things!


Do you have man boobs? Would you be willing to implement the above changes? I’d love to hear your thoughts or feedback! 

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This blog post was written by Alex Fergus. Alex is an ISSN Sports Nutrition Specialist, Fitness Professional and certified Superhuman Coach who continues to expand his knowledge base and help people across the world with their health and wellness. Alex is recognized as the National Record Holder in Powerlifting and Indoor Rowing and has earned the title of the Australian National Natural Bodybuilding Champion. Having worked as a health coach and personal trainer for over a decade, Alex now researches all things health and wellness and shares his findings on this blog. Learn more about Alex's Credentials HERE.

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