Men shouldn’t have high prolactin and let me show you how to lower it.
High prolactin can be embarrassing as it manifests in a few physical symptoms, such as poofy nipples and/or gyno, low libido, erectile dysfunction and mood disorders.
A few other symptoms include:
- Low testosterone
- Low DHT – thus low confidence and reduce “manly” feeling.
- Mood disorders – such as aggression, mood swings, irritation, depression, etc.
- Reduced dopamine, which leads to anhedonia, lack of motivation, drive and enjoyment
- Low libido
- Elevated serum calcium
- Digestive issues
- Skin issues
- Poofy nipples
- Elevated serotonin and the related mood disorders that come with it
Prolactin is a brake on your life, so let’s lower it.
Let’s dive in!
#1 Keep estrogen in check.
Estrogen promotes the release of prolactin. Lower estrogen, by doing the following:
- Inhibit the aromatase
- 20 aromatase inhibiting foods that will lower your estrogen after the first bite
- Block the estrogen receptors
- Increase estrogen detoxification through the liver
- Use methylene blue. It inhibits the estrogen-induced increase in prolactin (R).
- Lose excess body fat. Body fat expresses a lot of aromatase and converts a lot of testosterone to estrogen.
- Avoid xeno-estrogens/endocrine disruptors, found in drinking water, cosmetic products, plastics, red food colorants, mold, etc.
- Avoid phytoestrogens, found in soy products, flax, almonds, fennel, red clover, etc.
- Enhance estrogen detoxification by improving gut health
#2 Keep parathyroid hormone (PTH) in check
PTH increases prolactin and prolactin, in turn, increases PTH. Make sure you’re consuming enough of the following to keep PTH in check:
- Vitamin D – sunlight is best, but supplements are a great help if you don’t get lots of sun exposure.
- Zinc (Am, iH)
- Magnesium (Am, iH)
#3 Lower stress
Stress lowers testosterone production and increases prolactin. A few tips to manage stress:
- Breathe deep and slow. My favorite method is 4 seconds in, 7 second hold, 8 second exhale.
- Listen to relaxing and/or upbeat music muscle
- Take a stroll in nature
- Have some carbs, such as fruit, dried fruit, milk, honey, etc.
- Think of something funny or try to see the funny in the situation. If it seems impossible, try harder. Something you can do in a negative situation is to think: “Let’s just laugh at that.” and then laugh out loud at it.
- Spend time with good people, but don’t use it as a scapegoat.
- Stop what you’re thinking of at the moment that is stressing you out and focus on nature or the environment around you.
- Use adaptogens such as aspirin and Tribulus Terrestris, both of which can reduce the stress-induced increase in prolactin (R, R)
- Balance your cortisol with adaptogens
#4 Boost dopamine
Dopamine is the main prolactin antagonist. Here are a few tips to boost it:
- Get sunlight in the morning and during the day is one of the best ways
- Relax more often
- Go explore
- Be outside and move more
- Take a cold shower – only if you don’t have a slow metabolism
- Certain herbs/supplements, such as Catuaba bark extract (Am, iH), Tribulus Terrestris, Bromantane (NA (10% off code)), Mucuna Pruriens (Am, iH, NA (10% off code), etc.
- Avoid being up at night – only sunlight and other very bright light sources increase dopamine.
- 17 best dopamine sky-rocketing foods
- The high dopamine and histamine personality
- How to maximize dopamine and live life on cloud nine
Sign up for the Alpha Energy Male newsletter
Super useful research & truly life changing
I love Hans’s work and cutting edge research, and I have really benefited from Men Elite and Alpha Energy Male academy
Thank you for the amazing work, and please keep it going
Another great newsletter
Another great newsletter full of really great info.
#5 Avoid and remove cellular/mitochondrial disruptors
Poor cellular health leads to an increase in prolactin. Avoid the following:
- EMF – EMF increases intracellular calcium and this disrupts cellular function.
- Polyunsaturated fats found in canola, help, soy, peanut, almond, sunflower, safflower, mayonnaise, fried food, etc.
- Toxic heavy metals – most common sources found in water pipes, paint, industrial dust, large fish, air pollution if near a factory or mine, etc.
#6 Increase DHT
DHT, the most androgenic, manly hormone, is really protective against excess prolactin and is able to lower prolactin. Increase DHT, by doing or using the following:
- Exercise heavy and explosively
- Androsterone (IdealabsDC)
- Butea Superba (Am)
- Creatine (Am, iH)
- Best 15 must-eat foods to increase DHT for more alpha energy
- How to increase DHT
#7 Increase carbon dioxide production
Carbon dioxide is a direct antagonist of serotonin and once CO2 production drops, serotonin increases. To increase CO2, use:
- Half to full tablespoon sodium bicarbonate daily
- 500mg vitamin B1 in the morning (Am, iH)
- Eat a high carb diet. Carbs create more CO2 than fats
- Nose breathe only. If stressed, do the 4-7-8 breathing.
- The guide on how to increase carbon dioxide
#8 Avoid opioids
Opioid drugs are the worse offenders at increasing prolactin, but some foods can also be problematic (as they contain compounds that can potently activate the opioid receptors), such as:
- A1 cows milk
#9 Lower inflammation
Inflammation promotes the release of prolactin. Promoters of inflammation include:
- Polyunsaturated fat
- Excess iron and other heavy metals
- Gut irritating foods
- Poor sleep
- Low intake of vitamins and minerals, such as zinc, selenium, copper, magnesium, calcium, vitamin E, D, C, B-vitamins, etc.
- Bacterial overgrowth in the gut (SIBO, candida, etc.)
- Mold in the blood
#10 Keep serotonin in check
Serotonin potently increases prolactin and there is a very good correlation between prolactin and serotonin (R, R). So if prolactin is high, you could wager a strong guess that serotonin is elevated as well. To lower it, use:
- 5-HT1A agonists – zinc (Am, iH), methylene blue
- 5-HT2A antagonists (R, R) – Bacopa (Am, iH, NA (10% off code)), Ginkgo Biloba (Am, iH, NA (10% off code)), Feverfew (Am, iH)
- 5-HT2C antagonists (R, R) – ginseng (Am, iH), silk tree (Am, iH) (if ginseng give you anxiety, use silk tree instead)
- 5-HT3 antagonist (R) – ginger
- The high serotonin personality
- The guide on how to lower serotonin
Now you know what is most important to keep prolactin in check. Remember, being healthy and having the right hormones high and the less desirable ones low, is accomplished through the right diet and lifestyle. It needs to be enforced daily.
Most men want to lower prolactin because of gyno or poofy nipples, and if that is you, I have a special treat for you. I’ve put together a PDF of the supplements I would use to reduce prolactin and resolve the poofy nipples.
If you need help with anything, such as have a question or require coaching, reach out and we’ll discuss the best course of action.
As always, thanks so much for reading my article. Let me know in the comments below if you have any questions. And if you found this article to be insightful and helpful please like and share so this information can help others as well.
Have you signed up for my Fun Fact Friday Newsletter yet?
If not, you don’t want to miss out.
Every Friday I share a weekly special, with my readers, of the small things I did and learned that week; things I found interesting, maybe a good book I read, something I’m experimenting with, an exercise that’s giving me great results, a new supplement I’m trying out, an inspirational quote, things like that. I also give a link to the article I did that week so you can stay up to date with my articles.
Want to join us?
Simply provide me with your email address and you’ll get signed up!