If you’re a guy and you have puffy nipples, it’s embarrassing.
It’s embarrassing to take off your shirt in front of a girl or even to go to the beach when your chest looks soft and feminine.
I know this because I had puffy nipples throughout all my teenage years.
Having puffy nipples destroyed my confidence and they made it difficult to enjoy simple experiences such as going to the beach or even dating a girl.
I can safely say that having puffy nipples was the main driver behind my 3 year physique transformation from skinny-fat to ripped:
In this article, I will teach you how you can make your chest look better by changing your eating habits and doing diamond push ups and low cable flyes.
However, before we get to the “puffy nipples solution”, you need to understand the underlying reason behind why you have puffy nipples.
The #1 Reason to Why You Have Puffy Nipples
Most of us develop puffy nipples around age 13 when we hit puberty and our hormonal balance is going through a massive change.
To be specific, two hormones undergo a massive change:
- Testosterone: The male hormone of vitality which is responsible for important functions such as your ability to gain muscle mass, your sex drive and your daily energy levels.
- Estrogen: The female hormone which causes a more soft and puffy looking physique.
What happens during puberty is that testosterone increases and you start developing male characteristics such as:
- Bigger chest and arm muscles.
- Deeper voice.
- Higher sex drive.
This is all good stuff and we want as much testosterone as possible during puberty.
The issue is that increases in testosterone are followed by increases in the female hormone, estrogen.
When estrogen increases disproportionally to testosterone, you start developing female characteristics such as:
- Puffy nipples and man boobs.
- Wider hips and lower waist.
This means that having high estrogen levels negates the positive effects of testosterone and actually makes a man develop female characteristics such as puffy nipples and even breasts.
Therefore, the solution to get rid of puffy nipples is to first and foremost reduce your estrogen levels.
This will not only help you improve the aesthetics of your chest, but also free up more testosterone so you can build some rock hard muscle on your upper chest, arms and shoulders.
The #1 way to decrease estrogen is to follow a High Testosterone Diet that includes testosterone boosting foods while reducing your intake of foods that are estrogenic.
You want to minimise your intake of estrogenic foods such as:
- Wheat products: Bread, pasta, pizza, burgers, noodles, beer.
- Dairy products: Milk, cheese, yoghurt, milk chocolate.
- Refined sugar: Candy, juices that aren’t 100% natural fruit.
- Soy: Soybeans, soy sauce.
- Low quality meats
I could spend an entire day listing studies that support my arguments in order to try and convince about why you should minimise your intake of these foods but that’s pointless because when it comes to training and nutrition, you can find studies that support almost anything you want them to.
Therefore, instead of me convincing you, I suggest you convince yourself.
Try cutting these foods out for just 4 days and see for yourself how you feel because that’s the ONLY real way to evaluate how diet changes work for YOU.
I’ve had countless readers and clients cut out these foods from their diet and here are some of the benefits they experienced:
- Getting rid of puffy nipples (had several guys in their teenage years completely LOSE their puffy nipples after removing these foods from their diet).
- Losing 10-20 pounds in the first 4-8 weeks.
- Clearing up acne on the face.
- Correcting digestive issues such as constipation.
- Less bloating and gas in the stomach.
- Feeling lighter and more energised throughout the day.
Once you’ve cut out these foods, you want to increase your intake of testosterone boosting foods such as High grade Omega-3 fatty acids, green vegetables, fruits and nuts.
High grade Omega-3 fatty acids and green vegetables are by far the most important for your natural testosterone production because:
- Close to 99% of people have a very low Omega-3 Index. When you correct your Omega-3 Index, you will reduce the production of the hormone SHBG which binds to testosterone while boosting the hormone LH which triggers testosterone production. This results in an increase in your free testosterone production.
- Green vegetables have a variety of vitamins and minerals that boost testosterone. For example, when you increase your intake of spinach, you will get more magnesium through your diet and magnesium is one of the minerals that boosts your natural testosterone production. And remember, Popeye wouldn’t be that strong if he didn’t eat his spinach!!
The easiest way to ensure that you get enough Omega-3 fatty acids and green vegetables is to supplement with HIGH GRADE supplements. For more information on my top recommended supplements, read my post “Why You Should Take Omega-3 and Greens”.
Sculpt Your Chest With the Diamond Push Up and Low Cable Fly
In addition to diet, it’s crucial that you sculpt the chest with my favorite chest exercise, the diamond push up.
The diamond push up is a staple exercise in my free bodyweight program for skinny-fat guys and it’s by far the best beginner exercise to sculpt your chest.
The reason to why diamond push ups work so well is because it targets the upper and inner chest, while the puffy nipples are located in the lower chest.
When you build up the upper and inner chest, you will make your chest look more masculine and your puffy nipples will look smaller.
A good beginner goal to aim for is to achieve 30 perfect reps on the diamond push up.
The other exercise that is great for the upper chest is the low cable fly.
The benefit of the low cable fly is that it contracts your chest from the bottom to the top.
This movement cannot be replicated by any other exercise… and this is the only alternative to regular pushing movements when it comes to sculpting the upper chest.
The issue with the low cable fly is that it requires a foundation of strength.
If you’re untrained or can’t do a set of 30 diamond push ups, you will not be able to execute the low cable fly with great form, so you won’t benefit from it.
Therefore, it’s best if you start off with my free beginner bodyweight program and train your way to 30 diamond push ups from home.
Once you’ve mastered those two exercises, you can look into a more advanced training program that includes the low cable fly as one of the key movements for the upper chest.
Another thing I want to point out in regards to training is exercises that target the lower chest.
You want to avoid lower chest exercises because the puffiness of the nipple is in the lower part of the chest so when you get stronger on the bench press, you develop the muscles in the lower part of the chest and make your puffy nipples look bigger!
One of the most popular lower chest exercises is that flat barbell bench press and any other flat variation of benching.
Dips also develop the lower chest.
These exercises will only make your puffy nipples look worse, so don’t do them. Only include exercises that work the upper and inner chest.
Some of You Will Need Surgery Because There are 2 Types Of Puffy Nipples
While proper training and diet will help most of you get a sculpted chest you’re proud of, for some it will not be enough.
The reasoning is that there are 2 types of man boobs: 1) Gynecomastia and 2) “Regular” man boobs.
If you’re +20 pounds overweight you most likely have regular man boobs as a result of fat tissue.
If you’re lean all over your body but you have man boobs, it’s most likely gynecomastia.
- Gynecomastia = Man boobs as a result of GLANDULAR TISSUE.
- “Regular” man boobs = Man boobs as a result of FAT TISSUE.
Gynecomastia cannot be fixed through diet and exercise because it consists of glandular tissue in the lower part of your chest and not fat.
You can burn fat through diet and exercise, but you can’t burn the gland.
Gynecomastia comes in different degrees ranging from minor to severe and the gland is located in the lower part of your chest.
This gives your chest the appearance of man boobs, since the gland “pushes” out your nipple and makes it puffy.
The puffy nipples are especially visible when you wear a tight t shirt, sit down or when you are in humid or hot weather.
In contrast, they are barely visible when it’s windy, cold or you have just been in the water.
To check for gynecomastia, simply put two of your fingers around your nipple and squeeze. (Put the fingers right behind the nipple like in my picture below):
If you can feel a gland moving inside, you have gynecomastia.
After checking for gynecomastia, you will fall into one of the 4 groups listed below:
- Group 1: Those of you that do not have gynecomastia.
- Group 2: Those of you who have MINOR-MODERATE gynecomastia and who have had it for less than 2 years.
- Group 3: Those of you who have MINOR-MODERATE gynecomastia and who have had it for over 2 years.
- Group 4: Those of you who have SEVERE gynecomastia.
I made a distinction between group 2 and 3 because gynecomastia can only be reversed if you’ve had it for less than 2 years.
In other words, group 2 can get rid of their gynecomastia naturally, but group 3 and 4 require plastic surgery to get rid of the gland.
- If you’re in group 2 you can reverse your gynecomastia by boosting your natural testosterone production and possibly drugs (consult with your endocrinologist for prescriptions).
- If you’re in group 3 you can build a GOOD chest without plastic surgery, but you can’t build a GREAT chest since the gland will still be there.
- If you’re in group 4 you should lose weight, clean up your diet and get the plastic surgery as soon as possible.
Regardless of what group you’re in, you should first treat the underlying cause of the gynecomastia: HIGH ESTROGEN LEVELS.
For group 2, that might be all it takes to get rid of the gland.
For group 3, fixing hormones through diet and exercise can build a GOOD chest and then you can get the surgery if you want to “upgrade” it to a GREAT chest.
For group 4, fixing hormones is required before getting surgery, otherwise the gynecomastia might come back again…
Regardless of whether you get surgery or not, I need to emphasise again: You should fix hormones through diet first.
Getting plastic surgery is like preparing for a marathon.
The more you prepare for the marathon, the better you will do.
You want to do this, because a healthy lifestyle will make you recover faster and give a better looking end result.
When you get gynecomastia surgery, the surgeon only cuts out part of the gland.
If the surgeon cuts out the whole gland your nipples will go “inside” your chest and that looks horrible.
Since part of the gland doesn’t get cut out, this means that the gynecomastia can grow back if your estrogen levels remain high.
Just imagine spending 3,000-6,000 dollars on a surgery, then spending a month recovering only to have it return again!
Getting surgery before fixing hormones is like eating junkfood everyday just because you can get away with it… In the end it might just catch up to you.
Should YOU Get Gynecomastia Surgery?
Let’s assume you have fixed your hormones, built a lean physique and added muscle mass all over your body.
While doing all of this you have put money aside for surgery.
You have come to the point where you have to make a decision.
Before you make this decision, I want you to take a look at your chest and decide whether you actually want the surgery.
I can honestly say that I was happy with my physique after fixing my hormones despite having moderate gynecomastia.
I didn’t get the surgery because I thought it would make me happy.
I got it as a reward for my 5 years of hard work in the gym.
I wanted to take my chest from GOOD to GREAT and the surgery produced that result.
However, I was also aware that there are risks associated with surgery…
You may damage nerves and end up with a lot of scarring.
Also, you will have to take a week off from work, take pain killers to go to sleep and spend 3,000-6,000 dollars that could be spent on other things such as travelling.
My recommendation is that you only get the surgery if you don’t mind scarring and 3,000-6,000 dollars doesn’t take a big hit in your finances.
If you go in with huge expectations, you may get disappointed down the road.
If You Decide to Get Surgery, Do Your Research
Gynecomastia surgery is not just something you do.
It’s something that needs to be done right.
You don’t want to mess up your chest for life because you didn’t do your research.
There are plenty of horror stories out there of guys who got it with horrible results.
This is often the case when you get it done through insurance, health care or a welfare state by a regular surgeon rather than a “real” plastic surgeon.
These surgeons don’t care about the aesthetics of your chest.
They will just do what it takes to cut out the gland and that’s it.
This often leaves a big scar and in some cases a chest that looks worse than before the surgery.
In contrast, a plastic surgeon is trained to fix your chest without making it look like crap.
You want to find a surgeon that can show you hundreds of before-after pictures of previous clients and who has a great track-record.
Be open to fly to a different country if you need to.
I know a SFT-reader who flew from the UK to Poland to get his surgery.
It ended up being much cheaper and he was happy with the results.
My Gynecomastia Surgery Experience
My surgery was a simple, pain-free 1 hour procedure which cost me around 2,200 dollars.
Two nurses gave me local anesthesia and then they made a small incision under my nipples and the surgeon pulled out the glands which you can see below:
I could see the whole process and I could only feel a gentle pull on my chest once in a while.
Once I was done I could see my chest with ZERO puffiness for the first time in my life:
I was ecstatic!
After surgery, I spent about 12 days relaxing, wearing a compression vest and taking pain killers but after that I was back at the gym doing my regular workouts.
Here’s a recent picture of my chest after being back in the gym for a few weeks:
And here’s one taken a week or so after the surgery:
And finally, a comparison picture:
The red spots were a result of wearing tape for 12 days.
Also, keep in mind that the both pictures are taken close-up from the worst possible angles to show the difference.
No puffiness, no scarring, no man boobs and a recovery period of just 12 days. I couldn’t be happier with the results!
Some of you reading this, cannot afford to take out 3,000-6,000 dollars and spend on a surgery.
This will often make you tempted to look for a “quick fix” such as drugs or hormones that will remove your gynecomastia. (One of the main scams to look out for is the company “GYNEXIN” who copy and steal my blog content and produce crappy “man boob removal” supplements).
I’ve done a lot of research on this back when I couldn’t afford surgery and the conclusion is that unless your gynecomastia is RECENT, drugs will not help get rid of it.
And surgery is great and will help you, but is not a NECESSITY unless your case is severe.
I’ve had minor gynecomastia for 9 years now and while I was unhappy about my life for the longest time, it was not only because of gynecomastia.
It was because I ate crap all day long, got black-out drunk twice a month and didn’t workout.
If you can’t afford surgery, focus on leading a healthier lifestyle while building up your chest to the best of your capabilities.
You can make BIG changes to the overall physique without getting gynecomastia surgery.
You may just find that once you’ve worked out for a year and saved up money, you don’t even want the surgery anymore…
Also, having a minor or moderate case of gynecomastia is only as bad as YOU make it.
If you feel insecure about it, other people will pick up on that.
If you don’t, they won’t even notice.
Be proud but stay hungry,