Brief Summary
Okay ji, so this video is all about how men over 40 can get rid of man boobs and boost their testosterone levels naturally. Ben Azadi shares a five-step protocol that tackles the root causes instead of just hiding the problem. Key points include ditching alcohol (especially beer), avoiding plastics, strength training, optimizing sleep, and activating brown fat. He also answers some common questions about reversing man boobs, the role of cardio, helpful supplements and foods, and whether testosterone replacement therapy (TRT) is necessary.
- Ditch alcohol, especially beer, to reduce estrogen.
- Avoid plastics to minimize exposure to xenoestrogens.
- Strength train with compound lifts to boost testosterone.
- Optimize sleep for hormone production and fat burning.
- Activate brown fat with cold and heat therapy.
Ditch the Alcohol (Especially Beer)
First things first, cut out the alcohol, especially beer. Alcohol is like poison for your body and messes with your metabolism. When you drink, your body focuses on getting rid of the alcohol instead of burning fat. Beer is particularly bad because it's full of estrogen-boosting stuff called phytoestrogens, which lowers testosterone. It also messes with your liver's ability to detox, leading to more estrogen and those pesky man boobs. Beer contains hops, which are super estrogenic, causes gut inflammation, and spikes cortisol, further reducing testosterone. If you must drink, go for organic dry farm wine in moderation (twice a week max) and consider liver support supplements like NAC or glutathione.
Get Rid of Plastics
Next up, chuck out those plastics from your life. Plastics are loaded with xenoestrogens, which are chemical compounds that act like estrogen in your body. These disrupt your hormone balance, increase body fat, and make it super hard to lose man boobs. Common culprits include plastic water bottles, food containers, and Tupperware. Even if you don't heat them, these plastics can leach into your food and water. Switch to glass water bottles and Tupperware, and use wooden cutting boards instead of plastic ones. Studies show that exposure to toxins like BPA in plastics is linked to lower testosterone, higher estrogen, and increased body fat. These plastics can even end up in your testicles, messing with your hormones.
Strength Training and Compound Lifts
Time to hit the gym and focus on strength training with compound lifts. Strength training boosts testosterone and growth hormone, and builds lean muscle, which helps you burn more calories even when you're resting. For men over 40, it's crucial for improving insulin sensitivity, lowering estrogen, and shrinking fat cells, especially around your chest and belly. Focus on exercises like bench press, push-ups, squats, and deadlifts. Start with two workouts a week and gradually increase to three or four. Don't forget shoulder presses, as your shoulders have testosterone receptor sites.
Optimize Sleep
Don't underestimate the power of sleep, bhai. Men over 40 often ignore it, but even a week of bad sleep can cut your testosterone in half. Sleep is when your body makes growth hormone, reduces cortisol, and burns fat. Aim for seven to nine hours of sleep each night, focusing on quality over quantity. Use blue light blocking glasses, keep your bedroom cold and dark (65-67°F), and avoid food or alcohol three hours before bed. Try mouth taping to breathe through your nose, which can improve sleep quality. Banana tea (boiling a banana with the peel) can also help you relax and sleep better.
Activate Brown Adipose Tissue
Last but not least, find ways to activate brown fat. The chest and belly fat you have is white fat, which is inflammatory and not good. Brown fat, on the other hand, has more mitochondria, which helps you burn more calories and fat. You can activate brown fat with thermal stress, like cold plunging, cold showers, or sauna therapy. Aim for a total of 11 minutes of cold exposure per week and 90 minutes of sauna per week. You can even alternate between cold and heat therapy for a synergistic effect.
Questions and Answers
Ben also answers some common questions:
- Can man boobs be reversed without surgery? Mostly yes, and you should see results in weeks.
- How long to see results? Expect changes in a week or so, definitely within 30 days.
- Is cardio helpful? Short bursts like sprinting are good, but long, steady cardio isn't. Walking 10,000 steps a day is also beneficial.
- Supplements to reduce estrogen/boost testosterone? Boron, zinc (cyclical), and DIM (if estrogen is high).
- Foods to raise testosterone? Eggs (with yolk), grass-fed beef, cruciferous vegetables, wild-caught fatty fish, and Brazil nuts (in moderation).
- Does TRT help? Try the natural route first before considering TRT.
- Should I get blood work? Yes, check total and free testosterone, estrogen, sex hormone binding globulin, fasting insulin, and inflammatory markers. A Dutch test is also a good option.
