3 Foods that Lower SHBG & Help Burn Fat
Summary
TLDRIn 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.
Outlines
🚹 Unlocking Free Testosterone
Thomas de Lauer, the lead trainer and head nutritionist at six-pack ABS, introduces the concept of 'free testosterone' and explains why most of the testosterone in the body is not readily available for use. He clarifies that testosterone binds to proteins like albumin and sex hormone-binding globulin (SHBG), leaving only 1-2% of it 'free' for activities like gym workouts and fat burning. The focus should be on unlocking this bound testosterone rather than boosting overall levels. He advises against excessive fiber intake and binge drinking, as these can increase SHBG levels and estrogen, respectively, thereby reducing available testosterone.
🌞 Boosting Testosterone Naturally
The second paragraph delves into natural methods to boost free testosterone levels. It suggests taking zinc, which is crucial for converting pre-hormones into testosterone and reducing estrogen affinity of SHBG, thus preserving more testosterone for its intended functions. Vitamin D, technically a hormone, is highlighted for its role in hypothalamic function and its direct impact on reducing SHBG levels. Lastly, boron, a trace mineral, is introduced as a significant factor in enhancing vitamin D synthesis and reducing SHBG, leading to a substantial increase in free testosterone and a decrease in estrogen levels. The summary of a study is mentioned, which shows the positive effects of boron supplementation on testosterone and estrogen levels.
Mindmap
Keywords
💡Testosterone
💡Free Testosterone
💡Sex Hormone Binding Globulin (SHBG)
💡Albumin
💡Fiber
💡Endo toxins
💡Alcohol
💡Zinc
💡Vitamin D
💡Boron
💡Estrogen
Highlights
The discussion focuses on 'free testosterone', the testosterone that is not bound to proteins and is available for use by the body.
Testosterone binds to two proteins: albumin and sex hormone-binding globulin (SHBG), with only 1-2% being 'free' for body functions.
The importance of unlocking existing testosterone rather than increasing overall levels is emphasized.
High-fiber diets, once recommended, may increase SHBG levels and lock up more testosterone.
A moderate fiber intake of around 20 grams per day is suggested for maintaining health without increasing SHBG.
High levels of fiber may also increase endotoxins in the gut, leading to more SHBG production.
Alcohol consumption, especially binge drinking, is linked to higher estrogen levels and reduced bioavailable testosterone.
Alcohol increases the production of the p45 enzyme, which correlates with higher SHBG levels.
Zinc intake is crucial for converting pre-hormones into testosterone and reducing estrogen affinity of SHBG.
25 to 50 milligrams of zinc daily is recommended, with red meat being a good dietary source.
Vitamin D, technically a hormone, plays a significant role in hypothalamic function and testosterone production.
3,000 IU of vitamin D daily can reduce SHBG levels, making more testosterone available.
Boron, a trace mineral, has a significant effect on testosterone levels and vitamin D synthesis.
A study found that 11.6 milligrams of boron daily for one week increased free testosterone by 28% and reduced estrogen by 39%.
Boron improves the synthesis of vitamin D, enhancing its role in hypothalamic function for testosterone production.
Avoiding excessive fiber and alcohol while incorporating zinc, vitamin D, and boron can unlock and utilize existing testosterone more effectively.
The key message is to focus on unlocking the body's existing testosterone rather than trying to increase overall levels.
Transcripts
what's going on six-pack ABS calm its
Thomas de Lauer the lead trainer and
head nutritionist over at six-pack ABS
dot-com
alright today we want to talk about
something pretty darn interesting and
that's the world of testosterone but I'm
not talking about it from the general
sense of hey guys let's get our
testosterone as high as we can and let's
go wreak some shop in the gym and do
this and that that's not what I'm
talking about at all I'm talking about
the testosterone that already exists in
your body and why you're not able to
access it the way that you rightfully
should so what I want to talk about is
what is called your free testosterone
and before I can go in two ways that you
can boost that free testosterone I have
to help you understand why so much of
your testosterone is locked up inside
your body and not able to be used
you see testosterone binds to a specific
protein actually two proteins albumin
and something known as sex hormone
binding globulin it makes sense right
testosterone is a sex hormone it binds
to a binding globulin sex hormone
binding globulin the whole point of
testosterone binding to sex hormone
binding globulin is so that it can
travel throughout the body it's like a
protein that acts as the little bus that
travels around your entire body so that
means you have one to two percent of
testosterone that's there for doing the
things that you want testosterone for
like going to the gym or like getting in
shape or burning some fat and building
some muscle and you know some other
things so let's talk about how you can
release that because that's really what
matters you see that text hormone
binding globulin is locking up most your
testosterone and it's just allowing it
to travel and it's doing what it's
supposed to do you don't need to boost
your testosterone levels you need to
unlock what's already there so before I
tell you the three things that I would
recommend introducing into your
lifestyle let me tell you what you need
to not do okay the first thing I want
you to slow down on he's going overboard
on fiber
okay now 20-30 years ago we were told
that you need to be consuming this
ridiculously high fiber diet from cereal
grains and all kinds of stuff to help
move on things along and flush out
cholesterol out of the body those days
are gone okay we're not worried about
cholesterol anymore science has proven
that cholesterol isn't linked to heart
disease and stuff anymore we're not
worried about that anymore at least the
majority of us are not so we don't need
to be loading ourselves with fiber from
cereal grains when it's really not doing
us a whole lot of good now plants are a
different story but studies have shown
that fiber high amounts of fiber
increase sex hormone binding globulin so
really want to have that in the equation
you want just enough fiber maybe 20
grams per day to help keep things
healthy and to help keep our blood sugar
down nice and low okay the other thing
that high amounts of fiber do is they
can increase what are called endo toxins
and these endotoxins in the gut can
trigger the creation of more of course
sex hormone binding globulin which is
locking up more of our testosterone the
other thing you need to chill on is the
regular drinking okay a little bit here
and there is no big deal but binge
drinking especially is where we start to
see a problem alcohol has been related
with high levels of estrogen when we
have high levels of estrogen it means
that we're converting more testosterone
to estrogen and we're lowering our
overall testosterone which means we're
lowering our net testosterone or
bioavailable testosterone as well now
additionally alcohol increases the
production of something known as the p45
enzyme this p45 enzyme again has a
direct correlation with sex hormone
binding globulin production again more
SHBG equals less testosterone available
for fun things in life okay let's talk
about what you can do first and foremost
you want to be taking in some zinc okay
whether it's from red meat or through
supplementation you've probably heard
before that zinc helps improve
testosterone but the way that it does
that isn't really known the main thing
we know about zinc is that it helps
convert androstenedione into
testosterone so takes a pre hormone and
helps turn into an actual hormone in the
latex cell so basically once your brain
communicates down to your testes that it
needs to create testosterone zinc plays
a big role
so lower levels of zinc have been
correlated with lower levels of
testosterone now the other thing that
zinc does as far as SHBG does is it
reduces what is called the estrogen
affinity so SHBG binds to testosterone
it travels around your body and then it
connects with other hormones it connects
with estrogen and it gives some of the
testosterone that's bound to the SHBG
and it gives it to the estrogen so when
the estrogen affinity of the SHBG is
lowered it means the shbg doesn't really
like the estrogen anymore and so it just
doesn't really hang out with that guy so
when it doesn't hang out with that guy
it means it doesn't give away the
testosterone to it so your testosterone
is a little bit more reserved for yours
function not being donated to estrogen
which is just going to give you well
it's kind of that PEC fat you don't want
and the spare tire you don't want and
all the things that are sort of the anti
male characteristics so a little bit of
zinc goes a long way 25 to 50 milligram
probably all you need and a little bit
of red meat helps a lot too so now let's
talk about vitamin D you see vitamin D
is technically not a vitamin it's a
hormone and it has some powerful effects
when it comes down to your hypothalamus
your hypothalamus is the control center
of your brain and it plays a big role in
producing testosterone in fact go so far
saying it's the most important role you
have the hypothalamic pituitary gonadal
axis the hypothalamus communicates with
the pituitary the pituitary communicates
with the gonads and the gonads creates a
Stas room so if you don't have a healthy
hypothalamus and your vitamin D levels
are low you're gonna have lower levels
of testosterone studies have shown that
just 3,000 IU's of vitamin D per day can
play a huge role in reducing sex
hormone-binding globulin directly as
well so not only do you have the effect
on the hypothalamus you also have the
effect directly on SHBG lastly we have
the world of boron boron is a trace
mineral that hear me out on this it
sounds crazy literally comes from
meteorites I mean we're talking like
space crystal crazy nonsense right well
wrong it's a trace mineral it's just a
very rare trace mineral and you can get
boron it's not that crazy expensive but
it does make a big big effect within the
body again we don't really know a whole
lot of the reasoning why but when I
reference this study your mind is gonna
be blown and you're gonna want to become
an astronaut so you can start sitting on
some asteroids and harvest this stuff
for yourself okay so the other thing
that we have to talk about before we
reference the study is how of course
boron affects vitamin D so remember I
mentioned vitamin D has a big effect on
testosterone or boron also improves the
synthase ssin of vitamin D so meaning we
have more vitamin D that's readily
available for utilization meaning a
stronger catalyst for the hypothalamus
to do its job but here's where the stuff
gets really cool so there's a study that
was published in the journal of trace
elements in medicine and biology took a
look at eight subjects that consumed
11.6 milligrams of boron daily for one
week after just one week
these men saw a 28% increase in free
testosterone directly correlated with a
reduction in sex hormone binding
globulin 28% increase but to make
matters even better there was a 39
percent reduction in estrogen almost a
50% reduction in estrogen we're talking
39 I mean we're getting there that is a
huge drop in that water-retaining
nonsense
the hormone that we don't want within
our body in conjunction with an increase
in testosterone pretty much describe the
Greek god right there right that's what
we want so by implementing these three
things and by avoiding the couple things
that I mentioned you can make a big
difference in just how you feel and how
you look and overall just what you look
at when you look at food in the first
place you don't have to be sitting here
trying to raise your overall
testosterone levels honestly that's a
nonsensical way to go focus on unlocking
what you already have inside you because
we all have it we just have to tap into
it as always keep it locked in here on
six-pack ABS now we'll see you in the
next video
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