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.

Outlines

00:00

🚹 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.

05:00

🌞 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.

Keywords

💡Testosterone

Testosterone is a hormone that plays a key role in the development of male reproductive tissues and secondary sexual characteristics. In the context of the video, it is emphasized that the focus is not on increasing overall testosterone levels but on accessing the 'free testosterone' that is already present in the body but may be unavailable due to binding with proteins.

💡Free Testosterone

Free testosterone refers to the unbound form of the hormone in the bloodstream, which is biologically active and can exert its effects. The video discusses the importance of increasing the amount of free testosterone as opposed to total testosterone levels, which includes both bound and unbound forms.

💡Sex Hormone Binding Globulin (SHBG)

SHBG is a protein that binds to sex hormones, such as testosterone, and transports them in the blood. The video explains that high levels of SHBG can 'lock up' testosterone, making it unavailable for use in the body, which is a key issue the video aims to address.

💡Albumin

Albumin is a type of protein that also binds to testosterone, similar to SHBG, but its role is less emphasized in the video. It is mentioned as one of the proteins that testosterone binds to, which affects the availability of free testosterone.

💡Fiber

Fiber is a type of carbohydrate that is important for digestive health, but the video suggests that consuming high amounts of fiber, particularly from cereal grains, can increase SHBG levels, thereby reducing the availability of free testosterone.

💡Endo toxins

Endo toxins, mentioned in the context of high-fiber diets, are toxins produced by bacteria in the gut. The video explains that these toxins can trigger the creation of more SHBG, which in turn can lock up more testosterone.

💡Alcohol

The video advises against regular drinking, especially binge drinking, because alcohol has been linked to high levels of estrogen, which can convert more testosterone into estrogen and lower overall testosterone levels, including bioavailable testosterone.

💡Zinc

Zinc is an essential mineral that the video highlights as important for testosterone production. It helps convert androstenedione into testosterone and reduces the estrogen affinity of SHBG, making more testosterone available for the body's use.

💡Vitamin D

Vitamin D, which the video refers to as a hormone rather than a vitamin, is crucial for the hypothalamus's role in producing testosterone. The video suggests that adequate vitamin D intake can reduce SHBG levels, thereby increasing free testosterone.

💡Boron

Boron is a trace mineral that the video discusses as having a significant effect on testosterone levels. It is said to improve the synthesis of vitamin D and directly reduce SHBG levels, leading to an increase in free testosterone and a decrease in estrogen.

💡Estrogen

Estrogen is the primary female sex hormone, but it is also present in males. The video explains that high levels of estrogen can lead to the conversion of testosterone into estrogen, reducing the bioavailable testosterone and contributing to undesired effects such as fat accumulation.

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