Back in the day, all I thought I had to do to get rid of my man boobs and my excess body fat, was to exercise more and eat less.
But the more I learn about fat loss, the more I'm learning that that's a load of baloney.
See, studies are discovering more and more things we can do to reduce body fat without reducing calorie intake or exercising more.
With the old calories in vs calories out model, we're looking at the body as a car, where you put fuel in and you burn the fuel by driving it.
But the CORRECT model is to look at the human body as a test tube with chemical reactions happening inside. What goes on inside the test tube depends on what TYPE of chemical you put inside it, not just HOW MUCH.
Part of what I do in How To Lose Man Boobs Naturally, is show you all the natural chemicals you can put inside the test tube of the human body to cause the chemical reaction that will dissolve your man boobs.
I'm going to tell you about one of those “chemicals” right now.
What I love about this “chemical” is it takes zero added effort, it has nothing to do with limiting calories, and yet it is scientifically proven to help shrink your man boobs AND increase muscle mass.
It has to do with something found in milk…
In a 2016 study published in the European Journal of Clinical Nutrition, researchers took 52 obese men and women and fed them 63 grams of milk fat per day in the form of 2 rolls, 1 cake, and 25 grams of butter.
In this randomized double-blind study (the highest quality of scientific studies), half of the subjects were given milk fat that was high in medium chain triglycerides (MCT's), and the other half given milk fat that was low in MCT's.
By the end of the 12 week study, understandably, total body fat percentage increased in both groups – they were eating cakes and rolls for heaven's sake!
But where total body fat percentage increased by an average of 0.9% in the low MCT group, it only increased by 0.2% in the high MCT group.
What's really interesting for us guys with man boobs, is that where gynoid fat (“female” fat–the type of fat you have in your man boobs) increased by an average of 1% in the low MCT group, it DECREASED by an average of 0.1% in the high MCT group.
A difference between the groups of 1.1% may not seem like much, but it was statistically significant, and a small change like this can make a decent improvement in the shape and appearance of your man boobs.
Moreover, where in the low MCT group, lean body mass decreased by an average of 22 grams, in the high MCT group lean body mass INCREASED by 960 grams!
So what this shows, is that you can reduce chest fat and build muscle, just by changing the TYPE of milk fat you consume.
So how do you get hold of dairy products containing high MCT fat?
Well, in this particular study, the authors mention that the high MCT milk was created simply via a NATURAL change in the dairy cow's feeding regimen. They didn't go into much detail about this, but plenty of other studies have looked at MCT content in milk based on the cow's diet.
See, where LONG-chain triglycerides in milk come directly from the cow's diet, MEDIUM-chain triglycerides (MCT's) are synthesized in the mammary gland from precursors such as acetate and butyrate. Acetate and butyrate are produced by gut bacteria that thrive when cows eat a high fiber diet.
So basically, you get high MCT milk from grass-fed cows.
We also know that too much starch in a cow's diet suppresses MCT synthesis. The standard cheap milk you get from the supermarket is from grain-fed cows, grain being a high starch food.
So if you want high MCT dairy, you should get milk, butter, yogurt, cream, cheese, and other dairy products that are from grass-fed cows.
Not grass-fed occasionally here and there, but all day long and for as many days in the year as possible (hint: a “grass fed” label on the bottle is not enough, you have to research the company some).
You're likely to see more benefits from consuming grass-fed dairy in the spring and summer, when dairy cattle have access to more fresh grass and can graze outdoors for longer.
If you are already consuming dairy, then according to this study, making this one change will improve your body composition – it will reduce gynoid body fat and build muscle, even without you doing any extra exercise.
Think about it, this change doesn't involve reducing any calories.
It also doesn't require any extra effort or willpower – you're not missing out on anything, and grass fed dairy often tastes BETTER THAN grain fed dairy.
You can look at this as a free pass to helping to reduce man boobs and body fat and build muscle.
Yes, that extra muscle is FREE, you don't have to do an extra set of dips.
But grass-fed is one of several qualities in milk that make it better for improving your health and body composition.
Also, the other great source of MCT's is coconut products.
I recommend regularly eating whole coconut, using coconut oil in your cooking, and taking a good all-natural coconut oil supplement (USA only).