I always had those dreaded puffy nipples that are visible in t-shirts.
They had a negative effect on me in any way possible.
I was anxious to take my shirt off at the beach.
I didn’t want to have a girlfriend, because I didn’t know how she would react when she saw my chest.
Also, I had really bad posture. I slouched my shoulders forward to try and hide my puffy nipples, but that just made me look worse.
After years of suffering with puffy nipples, I decided that enough was enough.
I wanted to get rid of them, and enable myself to live a good life.
Today, my chest looks great, and my puffy nipples are barely visible anymore!
When I tell people about my puffy nipples, they think that I’m kidding.
In this article, I will explain exactly how I managed to reduce the puffiness of my nipple.
Why You Have Puffy Nipples
Before I move onto explaining how I reduced the size of my puffy nipples, you need to know WHY you have them in the first place.
If you have puffy nipples, they are a result of one of the following two things:
- Excess body-fat in your lower chest area.
- A medical condition called Gynecomastia. (Gynecomastia is a development of a gland in your lower chest as a result of hormonal imbalances during puberty or steroid usage).
- A combination of 1 + 2.
So, how do you know which one YOU have?
- If you carry a lot of fat, you most likely have puffy nipples because you’re overweight. Once you lose the fat, the puffiness will either disappear or be drastically reduced.
- If you’re lean, you most likely have puberty-induced gynecomastia.
To find out which one you have, simply put two of your fingers around your nipple and squeeze. (Put the fingers right behind the nipple like in my picture below):
Checking for gynecomastia
If not, consider yourself lucky, and now I’ll explain why:
Gynecomastia usually occurs during puberty as a result of hormonal imbalances (or from steroid usage).
In most cases, puberty-induced gynecomastia disappears by itself within 2-3 years when hormones settle.
However, in a small amount of cases (I believe it’s about 10%), the gynecomastia doesn’t go away in 2-3 years!
I’m one of these 10%: I got gynecomastia at age 13, and I’m now 22 and I still have it.
If you’ve had gynecomastia for more than 3 years, there’s only one 100% solution: plastic surgery where they cut open your chest and remove the gland.
No amount of fat loss will remove your gynecomastia, since it’s glandular tissue and not fat tissue!
Fat loss won’t help if you have gynecomastia
However, if you have a mild case of gynecomastia like I used to have, you can still build a GOOD-looking chest without investing 3,000-6,000 dollars in plastic surgery.
And, if you don’t have gynecomastia, consider yourself lucky: The tips in this article will work even better for you!
The difference here is that those of you without gynecomastia can build a GREAT looking chest if you put in the effort, while those of you with minor gynecomastia will only be able to build a GOOD looking chest.
Here’s a before-after picture of my chest after following the advice I’m about to give you:
How I Overcame Puffy Nipples
I overcame my puffy nipples through a combination of 3 things:
- I eliminated certain foods from my diet.
- I naturally increased my testosterone levels with 270%.
- I built muscle mass in my upper chest to make my puffy nipples less noticeable.
In this article I will go through each of the 3 things mentioned above.
1) Eliminate Gluten and Reduce Sodium
The 2 most important changes that you should make in your diet are:
- Eliminate gluten: Bread, beer, pasta, cookies, pastries, pizzas, barley, rye etc.
- Reduce sodium intake: junkfood, salt
I noticed that when I don’t eat any gluten at all, and I use less salt in my food, my body looks much “tighter” because of less water retention and bloating.
Here’s a reader’s experience with eliminating gluten for 4 days:
update: its been 4 days of having no gluten and my nipples are as hard as diamonds!
bloating in my face and stomach has greatly reduced
this makes me 10lbs leaner and tighter than i am usually. great stuff!
I look about 20 pounds leaner when I avoid those foods, even though I’m at pretty much the same bodyweight. My face looks sharper and more square, my waist is firm and my puffy nipples are almost non-existent.
– Pauly, SkinnyFatTransformation.com reader
Try it out for yourself, and see! A gluten free diet plan can do wonders to your physique!
Besides eliminating/reducing foods, you want to specifically aim for a caloric deficit so you can lose fat. Many of you have puffy nipples as a result of storing excess fat, rather than having a gland like I do.
I lost 60 pounds of fat back in 2012 and while it didn’t help me much since my puffy nipples are gland and not fat, it can help many of you reading this.
2) Increase Testosterone Levels Naturally
Once you’ve eliminated gluten and reduced your sodium intake, you should see great changes in your physique: less body-fat and less bloating.
However, it doesn’t stop here.
To transform your chest from puffy to ripped and square, you need to ask yourself: WHY does my chest look like shit?
It looks like shit, because your hormones were out of whack during puberty (and they still might be).
Here’s a graphic showing the physique of a typical guy with messed up hormones:
Narrow shoulders, skinny arms, puffy nipples, love handles and wide hips. Does that sound like you?
If you have 2 or more of the symptoms above there’s a good chance you’re skinny-fat.
This is by far the hardest body-type to change, since it represents hormonal problems that need to be solved.
How to Fix Your Hormonal Balance
There are 2 very important hormones that you want to keep in mind when reducing the size of your puffy nipples:
- Testosterone (male hormone of vitality): You want this hormone to be HIGH.
- Estrogen (female hormone of vitality): You want this hormone to be LOW.
I have personally taken blood tests during my teenage years, and I’ve found that my testosterone levels were low, while my estrogen levels were high.
That’s a huge problem, since testosterone is the male hormone of vitality, while estrogen is the female hormone.
When you have high estrogen levels and low testosterone levels, your physique will resemble that of a female, and eventually your nipples get puffy!
However, I’ve managed to increase my testosterone levels by 270% without the use of any drugs, while reducing my estrogen levels.
To do that, I did several things:
- I ate more anti inflammatory fats (over 50% of my calories are from fat): eggs, natural peanut butter, fatty fish, extra virgin olive oil. Enough fat is crucial for optimal testosterone levels since fats regulate your hormone production.
- I slept without an alarm. More sleep = more testosterone.
- I improved posture and started acting like a man: hitting the gym regularly, going outside doing fun things and completely changing my mindset.
- I stopped drinking from plastic bottles and storing my food in plastic tupperware. Exposing food and beverage to plastic, increases estrogen levels when you consume it.
This may all sound like “bullshit” to you, but it isn’t. Results speak for themselves.
When you start implementing the lifestyle changes above, you will notice that you have more drive, more libido, better posture and feel better throughout the day.
Eventually, that will lead to an increase in testosterone and reduction in estrogen. This will give you a tighter, more masculine physique.
3) Sculpt Your Upper Chest
The video below shows how you can sculpt your chest with just a few exercises:
The chest is separated into 4 main groups: outer chest, inner chest, upper chest and lower chest.
You want to avoid training the lower chest, since the puffiness of the nipple is located in the lower part of the chest.
When you train the lower chest, you simply make the puffiness worse!
Therefore, you want to avoid all exercises that emphasize the lower chest such as the flat bench press.
In contrast, you want to focus your training around exercises that sculpt the upper and inner chest.
When you fill out your inner and upper chest with muscle, you develop a more masculine looking chest.
Getting Bullied About Your Chest? Read This Success Story!
Some of you may be skeptical about the effectiveness of the tips in this article.
If that’s you, I urge you to read all the success stories in the comments section below. This may take a while, but it’s worth it.
Here’s my favorite success story so far by SFT-reader Zarrar who used to get bullied about his puffy nipples:
After a few months of following the principles in this article he doesn’t get bullied anymore!
If you have minor gynecomastia, use it as a motivation to improve your body through training and nutrition instead of being depressed about it.
I listed many things you can do to reduce your puffy nipples, without paying $3000-$7000 for a surgery that may not turn out the way you want it:
- Get lean
- Eat more fat in your diet
- Sleep more
- Eliminate gluten
- Reduce sodium
- Build muscle in your upper and inner chest
Do all these things, and see your mind and body transform.
I hope this guide was useful for you. Puffy nipples are a very personal topic for me, but I want to help you guys transform your chest and hopefully this article will do so.
If you want further help, I suggest you look through the comments below (there are almost 300 comments).
Be proud but stay hungry,
– Oskar Faarkrog, ISSA Certified Personal Trainer