3 Foods that Lower SHBG & Help Burn Fat

Summary

In this informative video, Thomas de Lauer delves into the world of testosterone, focusing on the concept of 'free testosterone' and how it's often inaccessible due to binding with proteins. He advises against excessive fiber and alcohol consumption, which can increase sex hormone-binding globulin (SHBG) and lock up testosterone. Instead, he recommends zinc, vitamin D, and boron to reduce SHBG, thereby boosting free testosterone levels and potentially decreasing estrogen, leading to enhanced physical performance and appearance.

Takeaways

• 🔒 Testosterone is bound to proteins, specifically albumin and sex hormone-binding globulin (SHBG), which limits its availability for body functions.
• 🚶‍♂️ Only 1-2% of testosterone is 'free' and readily available for activities like gym workouts, fat burning, and muscle building.
• 🌾 High fiber intake, especially from cereal grains, can increase SHBG levels, thereby locking up more testosterone.
• 🍻 Excessive alcohol consumption is linked to higher estrogen levels, which can convert more testosterone into estrogen and reduce bioavailable testosterone.
• 🥩 Zinc is crucial for converting pre-hormones into testosterone and reducing estrogen affinity of SHBG, thus preserving more testosterone for the body's use.
• ☀️ Vitamin D, technically a hormone, plays a significant role in hypothalamic function and directly affects SHBG levels, influencing testosterone availability.
• 💧 Boron, a trace mineral, has been shown to increase free testosterone levels and decrease SHBG, along with reducing estrogen levels significantly.
• 🚫 The trainer advises against overconsumption of fiber and regular heavy drinking to prevent testosterone from being locked up by SHBG.
• 📈 Introducing zinc, vitamin D, and boron into one's lifestyle can help unlock and boost the free testosterone that is already present in the body.
• 🚷 The focus should not be on increasing overall testosterone levels but on unlocking the existing testosterone that is bound to SHBG.
• 💊 Supplementing with 25 to 50 milligrams of zinc and ensuring adequate vitamin D intake can support healthy testosterone levels and function.

Q & A

What is the main topic of discussion in the provided script?

The main topic is about understanding and boosting free testosterone in the body, rather than increasing overall testosterone levels.

What does the script suggest is the issue with the testosterone in our bodies?

The script suggests that most of the testosterone in our bodies is locked up and not available for use due to its binding with proteins like albumin and sex hormone-binding globulin (SHBG).

What role does SHBG play in the body according to the script?

SHBG acts like a bus that carries testosterone throughout the body, but it also locks up most of the testosterone, making it unavailable for activities like going to the gym, getting in shape, or burning fat.

What is the recommended daily fiber intake according to the script to avoid increasing SHBG levels?

The script recommends around 20 grams of fiber per day to maintain health and keep blood sugar levels low without increasing SHBG levels.

Why should one avoid binge drinking according to the script?

Binge drinking can lead to high levels of estrogen, which in turn converts more testosterone into estrogen, lowering overall bioavailable testosterone and increasing SHBG production.

What is the significance of zinc in relation to testosterone as mentioned in the script?

Zinc helps convert androstenedione into testosterone and reduces the estrogen affinity of SHBG, preventing it from donating testosterone to estrogen and making more testosterone available for the body's functions.

What is the recommended daily intake of zinc according to the script?

The script suggests a daily intake of 25 to 50 milligrams of zinc, which can be obtained through red meat or supplementation.

Why is vitamin D important for testosterone production as per the script?

Vitamin D, being a hormone, plays a crucial role in the hypothalamus, which is the control center of the brain and significantly influences testosterone production through the hypothalamic-pituitary-gonadal axis.

What effect does boron have on testosterone levels according to the script?

Boron has been shown to increase free testosterone levels and reduce SHBG, leading to a significant increase in free testosterone and a reduction in estrogen levels.

What is the recommended daily boron intake mentioned in the script?

The script references a study where subjects consumed 11.6 milligrams of boron daily, resulting in a 28% increase in free testosterone and a 39% reduction in estrogen.

What is the overall advice given in the script for improving testosterone availability in the body?

The script advises to focus on unlocking the testosterone that is already present in the body by taking in zinc, vitamin D, and boron, and by avoiding excessive fiber intake and binge drinking.