So fellas, are you needing a bro? Developing man boobs or moobs can be a guy’s worst nightmare. The medical term for it is gynecomastia. Moobs develop because of an imbalance in the body’s testosterone and estrogen levels. Let’s take a look at the ways this imbalance can occur.

Belly Fat

Here’s a quick and dirty test. Stand with your back up against a wall then scoot your feet back until your heels are touching the wall. Now look down. Can you see your feet? Or is your pooch in the way? If you can’t see your feet, chances are you have an imbalance of testosterone and estrogen.

Belly fat, also known as visceral adiposity, is toxic and can mess with your hormones. Too much belly fat can lead to an excess production of aromatase, an enzyme that catalyzes the conversion of testosterone to estrogen. That’s right, belly fat can make you girlie.

Belly fat occurs when you eat a high glycemic diet. Any time you eat foods that spike your blood sugar, your pancreas secretes insulin. Insulin is the fat storage hormone and causes your body to store fat in the abdomen.

And lest you think you can avoid belly fat by using artificial sweeteners, think again. Take a look around. Have you ever noticed that most people who drink diet soda are overweight? Recent research in mice suggests that artificial sweeteners alter the gut bacteria in a way that disrupts the body’s ability to regulate blood sugar leading to an increased risk for metabolic syndrome. Daily consumption of diet soda is associated with a 67% greater relative risk of incident type 2 diabetes compared to non-consumption.

Exposure to Xenoestrogens

Xenoestrogens are a sub-category of environmental toxins known as endocrine disruptors. These chemicals get into the body and mimic our natural hormones by binding or blocking hormone receptors. In this case, xenoestrogens mimic the effects of estrogen. Additionally, xenoestrogens are stored in fat cells and have been implicated in an increased risk for prostate cancer and obesity.

We are continually exposed to xenoestrogens in our society. Common sources include BPA in plastics (especially if heated), pesticides, herbicides, dry cleaning chemicals, non-organic livestock fattened with estrogenic drugs, phthalates and parabens in cosmetics and personal care products.

Poor Estrogen Detoxification

Estrogen is broken down by the liver and is eliminated through the digestive tract. Poor liver function due to too much alcohol or a fatty liver will lead to impaired estrogen detoxification resulting in estrogen build-up.

Non-alcoholic Fatty Liver Disease, also known as NAFLD, is highly prevalent in our society. This condition is estimated to affect 20-30% of adults, 11% of adolescents and 50% or more of obese men! 70% of the cases of NALFD are associated with metabolic syndrome and consumption of soft drinks with high fructose corn syrup has been identified as an independent risk factor for metabolic syndrome.

The metabolism of fructose is different from other sugars like glucose. The metabolism of fructose occurs in the liver and is a complex process that directly leads to lipogenesis (fat production) in the liver cells and an increased production of ROS (reactive oxygen species) leading to increased inflammation. Consuming fructose causes fatty liver and inflammation.

Once estrogen is broken down, it is eliminated from the body through the digestive tract. Good bacterial balance in the gut, a diet high in fiber and regular bowel movements are essential to elimination of estrogenic toxins.

Too Much Stress

Excessive stress leads to excess production of cortisol that can impact testosterone and estrogen balance in several ways. First, elevated cortisol levels lead to weight gain, especially in the abdomen. We’ve already talked about how bad belly fat is for maintaining a good testosterone and estrogen balance. Additionally, cortisol is produced in the same pathways as estrogen and testosterone. When excess stress is present, the body steals pregnenolone away from testosterone production, which can lead to a testosterone/estrogen imbalance.

Let’s summarize the ways to improve your testosterone and estrogen levels:

Lose the Belly Fat

• Cut down on foods that raise your blood sugar. We all know eating too much sugar is bad for us but most people don’t realize that flour-based foods such as bread (even whole grain), pasta, crackers and cereal will spike your blood sugar, sometimes as much or more than plain table sugar.
• Eliminate artificial sweeteners.

Reduce your exposure to xenoestrogens

• Never heat your food in plastic.
• Store food in glass or ceramic containers and avoid plastics.
• Invest in a glass or stainless steel water bottle.
• Ditch the scented dryer sheets, scented candles and air fresheners/sprays and use essential oils instead.
• Eat organic vegetables and meat whenever possible.
• Purchase natural personal care products free of phthalates and parabens.

Improve your liver health

• Break your Mountain Dew habit. Don’t drink sodas, ever. Even in moderation, soda is just bad.
• Eliminate other sources of high fructose corn syrup, which can be found in many foods. Even perceived healthy foods like yogurt and peanut butter can be loaded with high fructose corn syrup.
• Limit alcohol consumption to no more than 3 drinks per week.
• Avoid drugs that impair liver function (i.e. tylenol).

Improve your digestive health

• Eat a vegetable-rich diet to improve daily fiber consumption.
• Take a probiotic and eat fermented foods to balance the bacteria in the gut.
• Drink plenty of water to improve elimination.

Reduce stress

• Get plenty of sleep.
• Incorporate yoga and meditation into your weekly routine.
• Take time out for yourself and spend time with friends and family.

Although the ingredients have changed several times, this recipe has been a staple in our family for many years. It’s great on a cold wintery day.

Ingredients

• 1-2 TBSP coconut oil
• 1 lb diced organic chicken breast
• 1 medium onion, diced
• 3 cloves of garlic, minced
• 1 16 oz jar salsa verde (made with tomatillos) or a large can of tomatillos chopped
• 1 28 oz can of dice tomatoes, undrained
• 1 can of chicken broth
• 1 4 oz can of chopped green chili peppers, undrained
• ½ tsp oregano
• ½ tsp ground coriander
• ¼ tsp ground cumin
• 2 cans of cannellini beans, drained
• juice of 1 lime
• salt and pepper to taste
• chopped avocado
• chopped cilantro (optional)
• lime wedges (optional)

Instructions

1. Heat oil over medium – high in a soup pot. Add diced chicken. Season with salt and pepper and sauté until done (about 3 minutes). Remove chicken to a plate.
2. Add onions and sauté until translucent, about 3-5 minutes. Add garlic and sauté about 1 minute.
3. Add tomatillos, tomatoes, broth and spices. Bring to a boil. Reduce heat and simmer 20-30 minutes.
4. Add chicken and beans and heat through for about 5 minutes. Stir in lime juice.
5. Ladle into bowls and top with avocado, cilantro and lime wedges.

There’s no bread bush. And there’s no pasta bush either. I’ve said those words to patients thousands of times over the past several years. Flour has become a dietary stable in our society. We have toast, cereal or a bagel for breakfast, a sandwich for lunch and a burger, pasta or pizza for dinner. However, bread, pasta and cereal are not found in nature. These are manmade processed foods and flour is wreaking havoc on the health of our nation.

Flour is a Major Contributor to the Obesity Epidemic

Around 70% of adults and one-third of children and adolescents in the United States are considered to be overweight or obese. If the obesity trends continue, it is estimated that the number of new cases of type 2 diabetes, coronary heart disease, stroke, hypertension and arthritis could increase 10-fold between 2010 and 2020 and will double again by 2030. In 2008, it is estimated the annual medical cost of obesity in the U.S. was $147 billion dollars and treating preventable obesity-related diseases is expected to increase those costs another $48-$66 billion dollars a year by 2030.

So why are we so fat and sick? In the year 2000, Americans consumed on average 152 pounds of sugar and 200 pounds of grain. Wheat flour comprised 146 pounds of that grain consumption. We all know sugar is not healthy but most people do not understand the dangers of eating flour, especially flours containing gluten. Even our health agencies put out guidelines encouraging the consumption of the very foods, which are making us fat and sick.

Flour, like sugar is a high glycemic food and spikes your blood sugar. Even whole wheat bread can spike your blood sugar as much as some candy bars. These sugar spikes trigger a release of insulin from the pancreas and insulin is the fat storage hormone. Specifically, insulin promotes storage of fat around the abdominal organs, the most toxic form of fat in our bodies.

Flour is not a Good Source of Nutrients

Yes, I know bread tastes good but we won’t die if we don’t eat bread. Flour is a very poor source of nutrients and in fact, can block the absorption of key nutrients. Grains contain phytates, which block the absorption of calcium, iron, zinc, magnesium and vitamin B12. Excess consumption of grain can also inhibit vitamin D utilization. Additionally, flour is a poor source of anti-oxidants and phytonutrients, which are more plentiful in fruits and vegetables. And when we consume flour, we consume fewer fruits and vegetables.

The Gluten in Flour is a Major Cause of Autoimmunity

The job of the immune system is to constantly monitor our body for foreign invaders. An autoimmune disorder occurs when the immune system is confused and attacks normal tissues. It is estimated 23.5 million Americans suffer from some sort of autoimmune disorder and the incident rate is rising rapidly. Autoimmune disorders are almost 3 times more common than cancer and include Hashimoto’s thyroiditis, rheumatoid arthritis, type 1 Diabetes, eczema, asthma and even some neurological conditions like multiple sclerosis and Alzheimer’s disease.

Around 70% of our immune system is in the gut, constantly monitoring for body invaders. When the intestinal cells are exposed to toxic bacteria, the cells release zonulin. Zonulin loosens the tight junctions between cells so the toxic bacteria can get exposed to the immune system. The immune system then goes to work to eliminate these invaders.

Unfortunately, the gliadin component of the gluten protein found in wheat, barley and rye also triggers the release of zonulin, resulting in a separation of tight junctions. Undigested proteins then enter the blood stream and confuse the immune system. The immune system starts scouring the body for similar proteins and mistakens normal body structures for foreign invaders resulting in an autoimmune disorder.

So in a nutshell, most flours make us fat, are poor sources of nutrients and can trigger autoimmunity. I have never seen a disease condition improve by adding flour to the diet but I have seen massive improvements in health when flour is removed from the diet. If you want to see for yourself, eliminate flour from your diet for a month and see what happens.