How To Get Rid Of Puffy Nipples

Do you have puffy nipples?

Have you noticed how sometimes they tighten up, like when it's cold, after a workout, or when you touch them?

I'll tell you right now I derive no pleasure from touching my own nipples, but it's pretty helpful when you can tightening up those nipples just for a few minutes, say when you want to nip outside to buy some eggs from the corner store, and you don't want your puffy nipples to show through your t-shirt.

Heck I remember constantly touching my nipples through my t-shirt while nobody was looking, just so I could get them to tighten up for another few minutes.

But how would you like to permanently tighten up those nipples, so you no longer have to resort to temporary methods like using ice-packs, doing pushups before you go out, or constantly touching your nipples?

Well a subscriber recently asked me about how to get rid of puffy nipples. You can read his question below, followed by my answer.

I go into a lot more detail on how you can both lose man boobs and get rid of puffy nipples in my program, How To Lose Man Boobs Naturally.

“Hi Garry,

I'm considering investing in your program, but I have a question for you before I do. The topic is really embarrassing for me to talk about. As I was reading through a couple of other books I had bought on losing man boobs, I noticed that there wasn't a section in either of them that talked specifically about how to lose puffy nipples. You see, I have had puffy nipples for as long as I can remember. Multiple exercises at the gym targeted specifically for my chest have not helped, and by reading through your emails I realized why I have the look that I have now. But my question to you is how can I shrink my puffy nipples?

Ps: Im 19 and a half years old, and about 240 pounds. Im not sure if that means anything but I just thought id mention it.


My Reply

Hi Jason

At 240 pounds, I'm guessing it's mostly body fat. A high body fat percentage will increase your estrogen and reduce your testosterone levels.

At 19, it probably started as pubertal gynecomastia, and we know that pubertal gyno is far more likely to persist into adulthood if you are overweight.

Puffy nipples are generally caused either by fat beneath your nipples, or glandular tissue growing beneath your nipples.

If you press on your nipples, you may feel a firm disc-like lump. These lumps beneath each nipple are breast glands. They were likely tender at first, and if you've had them for 2-3 years or longer, they will probably no longer be tender.

What happens is after you've had breast glands for 2-3 years, they undergo a process called fibrosis, where they are no longer growing, and are much less likely to go away by themselves.

Most doctors will tell you that once your breast glands have fibrosed, the only way to get rid of them is via surgery.

However, some preliminary studies have started to show that fibrosed breast glands are not nearly as permanent as doctors and surgeons will have you believe.

In a study published in the Journal of Pediatrics, the medical drugs tamoxifen and raloxifene, were both found to help reduce the size of fibrosed breast glands.

If you can reduce the size of fibrosed breast glands via drug therapy, then you can reduce them via the natural approach too.

A natural substance like turmeric for example, can be just as effective as medical drugs at blocking estrogen and hence shrinking breast glands. If you're looking for a good turmeric supplement by the way, a lot of my clients have done well with this one.

If you can shrink breast glands via the natural approach, then you can get rid of puffy nipples with it too.

So Aside From Using Turmeric, What Are These Natural Methods For Getting Rid Of Puffy Nipples?

The secret to losing puffy nipples isn't about doing specific chest exercises, but about hormonal changes that result from good nutrition, lifestyle changes and whole-body exercise.

Puffy nipples are caused by the same hormone imbalances as man boobs are, so if you do have excess body fat, then work on getting that body fat percentage right down.

Losing fat alone will have a huge impact on your estrogen to testosterone ratio.

To get rid of puffy nipples, you should focus on boosting those testosterone levels and reducing estrogen through the methods I talk about in this article, and in more detail in my program, How To Lose Man Boobs Naturally (you can learn more about the methods in this program in this video).

Some of these methods include low carb dieting, avoiding estrogenic foods like pasteurized commercially farmed cow's milk, eating testosterone boosting foods, doing whole body weight training, and high intensity interval training (HIIT).

These methods have worked well for a lot of other guys. There are those few who have excessively large breast glands who end up needing surgery, but breast glands THAT big usually come from steroid abuse or an underlying disease process, which are pretty darn rare.

But even if you have large breast glands that won't go away completely without surgery, the natural approach can at the very least do two very important things:

1. Reduce the size of your glands, even though it may not get rid of them completely.

Most men have breast glands, but they're usually so small, most guys with breast glands don't ever know they have them. If you can shrink your breast glands down small enough, your puffy nipples might go away entirely, or you may be happy enough with the look of your chest to no longer want surgery.

2. Reduce the fat beneath your nipples, around your breast glands, and in your man boobs.

The less fat there is in the area, the better the job the surgeon will do at removing your breast glands. If you have lots of fat in the area, even a very experienced surgeon will not be able to remove all of the glandular tissue, and you may end up needing to have surgery again in future. I wrote about this here:

I have to be honest with you, there is a chance that nothing you do short of surgery will work, but you owe yourself to at least give the natural approach a try, not just because of all the risks and side-effects that come with surgery, but also because of how the natural approach can improve your surgical outcome, should you choose to have surgery in the end.

Your nipples will be puffy for as long as they are floating atop a layer of fat, or on top of a set of enlarged breast glands. Once you get rid of the underlying fat and/or glands using the natural hormonal methods I reveal in my program, your nipples will automatically shrink as they are no longer stretched by excess fat/glandular tissue underneath.

And I do highly recommend you give turmeric a go. I keep getting reports from people telling me how this supplement alone has shrunk their puffy nipples. Here's one email I received:

“I got some standard turmeric capsules of the actual turmeric powder, went through 2 containers of about 120 capsules each, and after around 8 weeks my nipples aren’t puffy anymore! I can wear t-shirts and my chest looks normal.”

James – Los Angeles, USA

You can learn more about turmeric for losing man boobs here:

And get a bottle of the best turmeric capsules I have found so far, here:

20 thoughts on “How To Get Rid Of Puffy Nipples”

  1. Hi my name is Jacob and I am 16 years old. I am 170 pounds and 6 foot tall. I do not have “boobs” but my nipples stick out about 3/4ths of an inch. I was wondering does doing your method solve this problem or just man boobs problem? I am in great shape and one of the more athletic ones in my class.

    • Hey Jacob. I sent you an email with a more in-depth response. To answer your question, yes, my methods do help solve puffy/pointy nipples. This is because the same hormonal changes that cause man boobs, also result in glands being formed beneath your nipples, and it’s glands beneath your nipples that result in your nipples becoming puffy/pointy, especially during puberty.

      • Hi my name is suraj and I am 19 years old. I am 150 pounds and 5.9 foot tall. I do not have “boobs” but my nipples stick out about 3/4ths of an inch.does doing your method solve this problem or just man boobs problem?its just a puffy nipple problem otherwise I am in great shape.

        • Hi Suraj, thanks for your question.

          The same methods that help get rid of man boobs, also help get rid of puffy nipples, since both are caused by the same hormonal imbalance. So yes, my methods can help you lose puffy nipples.

  2. Dear Gary, my real name is not Pablo I just wanted to remain discreet. I am 13 years old and also do not have man boobs, however my left nipple puffs out way farther than my right, its like inflated I am underweight at 80 pounds and I am very active in sports and running. Do you know how to help with this? Am I hitting puberty early or am I getting man boobs?

    • Hey Pablo, unilateral gynecomastia (even if it is just a puffy nipple) is more commonly associated with disease than bilateral gynecomastia, so the first thing I would suggest you do, is see a doctor, just to rule out any sinister underlying medical problems. Chances are though, at your age, it’s just a symptom of pubertal gynecomastia. The most important thing to do then, would be to maintain a low body weight, keep active (with short bursts of high intensity exercise, rather than with long endurance training, as the latter messes with your hormones in a negative way), and eat healthy.

  3. Hi my name is raj I am 21 years old. I am 150 pounds and 5.10 foot tall.I don’t have boobs but my nipples stick out 3/4 inches.does doing your methods solve this problem?

    • Hey Raj. I couldn’t tell you unless I saw you in person. Give it a try and see how you get on. My methods are great for your overall health anyway, so there’s no harm in trying it :p

  4. Hi my name is ashuand I am 20years old. I am 6 foot tall. I do not have “boobs” but my nipples stick out.does doing your method solve this problem or just man boobs problem?its just a puffy nipple problem otherwise I am in great shape.

    • Hi Ashu, yes, my methods do work for puffy nipples. Puffy nipples come about due to the same hormonal changes that cause man boobs. If you reverse those hormonal changes, puffy nipples do usually go away, but not always.

      There’s always a chance you won’t succeed. The only way to know if the natural approach will work for you is to give it a try.

  5. i m a football player standing 5’11 ft tall with a good physique…72 kg weight…..but i still hv puffy nipples ….plzz hlp me out…

  6. Best non surgical way to prevent Gynecomastia is Clomid. Old school bodybuilders always relied on antiestrogens like Clomid from the late 1970s through the 1990s. They were very effective at preventing gyno and often a better choice than the anti-aromatases at preventing gyno.

    Bought 3 times for myself and friends, can leave only positive testimonial.

  7. My self is of 16 yrs and i do gym regurly and i have shape n some size in chest n slight nipples so i wana get rid of those nipples

  8. Hi I am Leo. I am 19 years old 6 feet 1 inch tall and my weight is 90 kgs. I have body fat no athletic built. I have puffy nipples not sure about gynecomastia. What’s the solution for it? Will gym and exercise help me? I don’t wanna go to any doctor I went to a doctor 4 years back he gave me some tablet but it didn’t helped and I stopped taking them after few days.
    Any method how I can get rid of it?
    I want to join the Army in future. Will this affect my selection? I have my medical in 5 months.

  9. Sir, me too having the same problem plz tell me how can i reduce fat… I have been doing swimming 40-45 min everyday and then i go to gym just after swimming. Will this routine work to loose body fat plz suggest.

    • I’ve tried this approach before, and it didn’t work. Nor did it ever work for anyone I’ve ever heard do it.

      Those daily swimming sessions will help you lose some fat at first. You might get some compliments from people about how much more gaunt your face looks. Heck you might even shrink your waistline a bit at first.

      But then, within the first few weeks of starting on this routine, you’ll soon find no matter how hard you push yourself in your swimming, you’re no longer seeing results.

      This is because your body adapts to steady state cardio by making you more efficient at holding onto body fat. As you get better at swimming, your body learns to use less fat for your swimming sessions. But what you really want is for your body to use MORE fat.

      That’s what I teach you how to do in my program, Paleolithic HIIT. With Paleolithic HIIT training, you teach your body to get better at burning fat over time. The better you get at Paleolithic HIIT, the better your body gets at burning fat. It also gets better at boosting testosterone, which means you get better at getting rid of man boobs.

      More info on Paleolithic HIIT here:

  10. i’ve been going to gym since 10 months.I have bulked up.My weight is chest is muscular and somewhat fatty but my nipples seems to have more fat and point outwards.Right Nipple is more puffy than left.
    can i get rid of this as tjis ruins my whole body image when i want to show off by removing my T-shirt?

  11. Hi Garry my name is Arnold and I am 15 years old I do CrossFit 3 days a week which includes HIIT training but still I’m not satisfied with my result. I do have moobs and puffy nipples. I’m too embarrassed to ask my parents to take me to the doctor or ask them to buy me your book. Please help me here

    • Hey Arnold. If you can’t get my programs just yet, then please browse my website, there’s plenty of info here that will help you lose your man boobs.

      I suggest you start with this article:

      CrossFit is a great form of exercise for fitness, strength, and performance in general, but it’s not ideal for losing man boobs. You also have to put a lot of focus on diet, because no amount of training can undo a bad diet.


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