How to Reduce Puffy Nipples (Gynecomastia) Without Surgery


This is guest contribution by Dan Shearer.

A few years ago I was a guy with those dreaded puffy nipples that you can even see through your shirt. It had a big negative effect on my lifestyle – I didn't feel comfortable in certain clothes and summer was probably the worst time for me. I didn't want to take my shirt off at the beach and the few girlfriends that I did have always wondered why I kept my shirt on in the bedroom. It's pretty safe to say that they affected my life in every possible way.

Today though after 5 years of work, dedication and research I have a firm chest with manly nipples. But it wasn't easy. Just like anyone reading this with puffy nipples I started at the very bottom. I had puffy nipples, I was out of shape and I got out of breath just running up the stairs.

So how did I do it? To get rid of your puffy nipples without surgery you're going to need to do 4 things:

There are 2 hormones that you want to focus on when reducing the size of your puffy nipples. The first is testosterone. Testosterone is the male hormone of vitality. When you have puffy nipples your testosterone level is most likely low, but you want it to be as high as your body will allow.

The other hormone is Estrogen which is the female hormone of vitality. Your estrogen level is most likely high, but you want this hormone level to be low. The reverse of testosterone basically!

The testosterone hormone is responsible for strength, muscle mass, sex drive and confidence. It's hard to give a diagnosis for lack of testosterone, but if you're not waking up with morning wood then it's a good sign your levels are low. If you don’t have regular morning erections (minimum 4 a week), you are likely suffering from low testosterone levels.

Other signs of low testosterone are:

  • Man-boobs, puffy nipples or a soft chest
  • Low confidence.
  • Lack of muscle mass on upper chest, arms, shoulders and back.
  • Skinny-fat physique or Dadbod.
  • Gain fat easily when you eat a lot of food
  • Feminine fat distribution (lower chest, lower waist and hips
  • Anxiety and stress
  • Wide hips
  • Fatigue and low energy
  • Bad digestion of food (constipation)

If you do have low testosterone levels then you need to fix it. I should know as my own testosterone levels were a joke 5 years ago. I never had the energy to lift weights at the gym, and I had absolutely no muscle mass or strength.

I spent a tonne of time trying to raise my testosterone levels, and eventually, I managed it.

Sculpt Your Upper Chest

The chest is separated into 2 main parts: upper and lower. Puffy nipples are caused by glandular tissue in the lower part of your chest. So to get rid of that you need to focus on training it Here's some exercises you should try:

  • Diamond push ups done with feet elevated on a bench
  • Low cable flyes
  • Incline dumbbell pullovers
  • Incline machine presses

These exercises listed above target the upper chest and should be performed minimum 3 times a week. Check out Youtube for some videos on how to perform them.

Eliminate Wheat and Reduce Sodium

When it comes to your diet and getting rid of puffy nipples there are 2 big changes you should make:

  • Eliminate wheat
  • Reduce sodium intake
  • Foods that are high in sodium (most often junkfood) will make your whole physique look softer

Foods that contain wheat and that should be eliminated from your diet:

  • Beer
  • Pizza
  • Cookies
  • Pasta
  • Pastries
  • Bread

I noticed that when I don’t eat any gluten or wheat at all, and I use less salt in my food, my body looks much firmer.

Foods that are good to eat are:

  • High-quality meat and fish
  • Vegetables
  • Brown rice and white rice
  • Regular potatoes and sweet potatoes
  • Fruits

Lose Weight

The final step is losing some weight. If you have fat in your chest that also exacerbate your puffy nipples. Unfortunately, there are no specific exercises out there that will spot-reduce your chest fat. Usually, your body loses fat first in the places where you gained it last, so if your chest has always been fat, chances are that you will have to lose fat everywhere else before your chest loses it. Luckily fat loss is simple all you have to do is eat less and do some light bodyweight training 80-90 minutes a week.

In conclusion, to reduce puffy nipples without surgery you must:

Do these 4 things I guarantee you will see improvements! Thanks, Dan.

One thought on “How to Reduce Puffy Nipples (Gynecomastia) Without Surgery

  1. Brandon says:

    What are the recommendations regarding sets and repetitions for gyno? High reps ? Low reps? 3 sets?
    Let me know thanks.

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