Okay. So you have man boobs. You don’t need a man bra or breast reduction surgery just yet. If you read Part 1 of this series you know that your hormones might be out of whack. More specifically you might have too much estrogen and not enough testosterone.

Here are three easy things you can do to fix your hormones:

1) Sleep more. Sleep deprivation reduces testosterone and growth hormone. If you’re wondering how much sleep is “enough” the answer is 9 hours. It didn’t feel like too much when you were a college freshman right? Some people believe that the loss of testosterone that dudes experience in middle age is because 40 year olds sleep less than 20 year olds.

2) Stop eating soy. Soy contains compounds that mimic the effect of estrogen. Soy consumption has been linked to reduced testosterone production, lower sperm count, erectile disfunction, as well as gynecomastia. Soy additives are in practically everything, so it’s not good enough to just stop eating tofu and soy milk although that would be a great start.

3) Use glass containers only. Plastic bottles and containers leach BPA into their contents. BPA is a chemical that mimics estrogen in your body. Even BPA-free plastics induce estrogenic activity. Cans aren’t any better because they are lined with plastic.

I can already hear the whining. But this is too hard! I have a stressful job and I’m addicted to convenience!

Dude. Put down that frickin soy latte right now and look down your shirt. Do you see a couple of hairy man boobs? Personal vanity aside, those things are telling you that you’re hormonally broken. Man up and kick sand in the face of your man boobs!