Man Boobs: What Causes Them and How to Get Rid of Them?

Man boobs are also called man breasts. It 's a phenomenon that has become increasingly common in recent years.

But why are more and more men experiencing breast enlargement? And more importantly... what can you do about it?

This article explains everything about man boobs, what the causes are and what you can do about them.

The name says it all... Man boobs are breasts on men. Everyone has breast tissue, including men.

It's not natural for men to have breasts. In most men, breast tissue never grows larger. This is why male breast growth has been given a special name: man boobs.

What exactly man boobs consist of varies…

Male breast development occurs in two forms, each with its own (difficult) name: gynecomastia and pseudogyneacomastia. I'll explain the difference below…

Both men and women are born with fatty tissue and glands behind their nipples. When your body fat percentage increases, the percentage of fatty tissue behind your nipples also increases. This can be a reason why men develop breasts.

When this is the case, the breasts consist of accumulated fat behind your nipples. This form of man boobs is also called pseudogyneacomastia.

In addition, hormones can cause the glands behind your nipples to shrink or grow. An imbalance of testosterone and estrogen (too much estrogen, too little testosterone) can cause breast tissue to enlarge in men.

When this is the case, man boobs consist of swollen glands behind your nipples. This form of man boobs is also called gynecomastia .

When you reach puberty as a boy and become a man, testosterone surges through your body. This causes you to develop masculine characteristics.

A strong increase in testosterone is also partly converted by your body into estrogen (the female hormone) and this can lead to an increase in breast tissue.

Up to 75% of boys/men suffer from gynecomastia during puberty and this usually goes away on its own when your hormone balance is restored.

As you get older, you enter what's known as penopause or andropause. The first signs can appear as early as around age 40.

From the ^{age of} 30, your male hormone testosterone begins to decline by 1-2% per year. By menopause, this decline is so severe that you start to worry.

From the age of 65, most men have a testosterone deficiency. The male hormone actually prevents breast formation, so with less testosterone, the risk of man boobs is higher.

If you think you have a testosterone deficiency, it is always a good idea to discuss this with your doctor.

As you may have read about pseudogynecomastia, being overweight can also be a cause of man boobs. But not everyone who is overweight develops man boobs.

This is genetically determined and has to do with how your body stores fat. Some people store more fat in their abdomen, while others store it more around the chest.

This is often accompanied by so-called love handles—fat storage around the hips in men. You can find more information on this topic in our article "Love Handles in Men ."

Stress triggers the production of cortisol. This is one of the hormones your body produces when it's under pressure, for example, during exercise or stressful situations.

Testosterone is actually a hormone your body produces in a calm state. And it's one of two... So your body can't be in both states.

Stress hormones (such as cortisol) are important for your body. However, prolonged stress is not beneficial because it reduces testosterone production, among other things.

This can lead to an imbalance of testosterone and estrogen in men, which contributes to the formation of unwanted breast tissue in men.

Stress is never the sole cause of gynecomastia, but it can exacerbate it, especially if you're also overweight and don't live a healthy lifestyle.

Sometimes men suddenly experience breast enlargement without any (logical) cause. It's important to see a doctor immediately, as this could indicate:

1. Hormone disorders – Consider thyroid disorders (hyperthyroidism or hypothyroidism) or tumors of the testicles or adrenal glands that produce extra hormones.
2. Liver and kidney disease – Cirrhosis of the liver or other chronic liver diseases and kidney failure can cause a disruption of the hormone balance due to reduced excretion.
3. Chronic diseases – Some autoimmune diseases or other conditions can disrupt hormone balance.

Finally, you may also have a hereditary predisposition to developing man boobs or because you have Klinefelter Syndrome .

This is a chromosome abnormality that only occurs in boys and men. In all cases, consult your doctor for advice.

There are several medications that can (contribute to) man boobs. Never stop taking your medication on your own; discuss it with your doctor first.

1. Anti-androgens ( such as finasteride) – These agents inhibit the action of testosterone, allowing estrogen to become relatively dominant.
2. Certain antidepressants – Some variants affect hormone balance and can thus lead to breast development.
3. Antipsychotics – Increased prolactin production from these drugs can stimulate breast growth in men.
4. Heart and blood pressure medications (such as spironolactone) – These sometimes act as anti-androgens and therefore increase the risk of gynecomastia

In addition, there are other medications that have been associated with gynecomastia: Ritalin, opioids, and benzodiazepines.

In the Netherlands alone, some 500,000 people use anabolic steroids. These are substances that stimulate muscle growth.

These substances can cause breast growth in men in various ways.

1. Increased conversion to estrogen (aromatization) – Anabolic steroids can be (partially) converted to estrogen, which increases estrogen levels and can lead to breast formation.
2. Suppression of natural testosterone production – Anabolic steroid use disrupts the body’s own hormone production, which can lead to a relative excess of estrogen.
3. Post-cycle rebound effect – After stopping anabolic steroid use, the hormone balance can shift abruptly, which can contribute to gynecomastia.
4. Increased prolactin production – Some anabolic steroids can increase prolactin levels, which stimulates additional breast growth.

Using anabolic steroids is life-threatening if you don't know what you're doing. You can damage your health for life.

If you are using steroids or would like advice on how to do so as safely as possible, I recommend The Android Health Clinic .

If you would like to get rid of your man boobs, there are several steps you can take.

A severe form of gynecomastia can be treated with hormone treatment under the supervision of a medical specialist.

It is very important to always do this under the supervision of a doctor, because it can also have adverse consequences.

Sometimes certain hormone ointments are also offered (on the internet), but these are often ineffective and do not address the underlying cause.

Exercise affects all types of man boobs. When you lose fat through exercise, the fat deposits in your man boobs will also decrease.

In addition, intensive strength training can help to bring testosterone production to a healthy level.

It is best to do heavy exercises that train several muscle groups at the same time (compound exercises).

Examples of these types of exercises are squats, deadlifts, pull-ups, bench presses and bend-over rows.

Aim for about 4-12 reps per set and train to failure. The harder you push yourself, the better it is for your testosterone levels.

There are also several changes you can make to your diet. By eating healthy, unprocessed food, your hormones will be more balanced and you'll feel full faster.

1. Eat more protein – aim for around 1.6 g/kg body weight. It's good for muscle maintenance and keeps you feeling fuller.
2. Complex carbohydrates – keep your blood sugar levels stable and provide your body with enough fuel to exercise.
3. Unprocessed fats – essential for healthy hormone balance. Avocado, oily fish, eggs, extra virgin olive oil, and nuts are good sources of fat.

In addition, it is very important to cook with unprocessed ingredients yourself, so that you know exactly what goes into it.

Man boobs are a symptom of low testosterone. Increasing your testosterone naturally can help reduce breast tissue.

If you want to increase your testosterone levels, I recommend that you also read our article on Increasing Testosterone Levels Naturally .

In addition, there are also natural remedies that are good for your testosterone levels by, among other things, supporting your sleep and stress levels.

Finally, there are natural remedies that naturally support testosterone production.

Have you tried everything, from healthy eating and vigorous exercise to visiting your doctor, and none of this has had any effect on your man boobs? Then you could always opt for male breast reduction surgery.

Male breast reduction involves a surgical procedure in which the plastic surgeon removes excess glandular tissue and fat. He or she may perform several different procedures for this:

• Removing glandular discs
• Liposuction
• Remove loose skin

Breast reduction surgery is a last resort if you've tried absolutely everything. But… you can often do something about your man boobs with one of the other solutions.

The Testoplan is an 11-step method to naturally increase testosterone levels through diet, lifestyle and specific training methods. 

This method also teaches you what not to do and which factors negatively influence your testosterone level.

Increasing natural testosterone levels & lowering estrogen levels is one way to reduce man boobs and prevent them from getting worse.