How To Lower SHBG To Increase Free Testosterone Levels

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SHBG Explained: Causes Of High And Low Levels, How To Test, And Supplements

On today’s episode of Live Lean TV, I’m showing you how to lower SHBG to increase free testosterone levels, as well as how to test to see if you have normal, high, or low levels.

My goal with every post I create is to break down complicated health and fitness topics into simple, easy-to-understand tips, so you’re not just learning, but actually walking away with clear, actionable steps to help you Live Lean with more energy, confidence, and vitality.

To best respectful of your time, I’ve included jump links to each section below.

Table Of Contents – Jump Too Links

Total Testosterone vs Free Testosterone

Which is more important: free testosterone or total testosterone?

When analyzing testosterone levels, it’s crucial to distinguish between total testosterone and free testosterone.

Total testosterone measures all testosterone in your bloodstream, both bound and unbound.

However, free testosterone is the unbound form and the biologically active type available for your body’s functions.

As men age, free testosterone tends to decline, partly due to increased SHBG (sex hormone-binding globulin), which binds and inactivates testosterone.

For an accurate testosterone assessment, it’s important to measure both total and free testosterone levels to fully understand your hormone health.

What Does High SHBG Levels Do To Male Testosterone?

If your SHBG levels are too high, your testosterone might be useless.

Sex hormone-binding globulin is a protein that binds to the testosterone hormone, thus making it inactive.

When SHBG is too high, less free testosterone is available for muscle growth, fat loss, energy, and libido.

Even if your total testosterone levels look normal on a blood test, high SHBG levels may leave you feeling weak, sluggish, and struggling with low motivation.

How To Test SHBG Levels

Think your testosterone levels are fine?

If you’re not testing SHBG, you might be missing the full picture.

To check your SHBG levels, you need a simple blood test.

I track my total testosterone, free testosterone, and SHBG levels with a quick blood test from today’s video sponsor, Labcorp OnDemand.

Get 20% off your test here, when you use coupon code: LiveLean.

Most standard testosterone tests only measure total testosterone, but what really matters is free testosterone, which is the amount your body can actually use.

After my test, I received my blood test results from labcorp within 24 hours inside their app.

This test will let you know if high SHBG is stealing your testosterone, so you can then use the strategies in this post to free it up.

SHBG Normal Levels

Curious if your SHBG level is high or low?

Knowing what’s normal for your age and gender can unlock insights into your hormonal health.

SHBG Normal Ranges For Men:

• Ages 20–49: 16.5–55.9 nmol/L
• Ages 50 and above: 19.3–76.4 nmol/L

For Women (Non-Pregnant):

• Ages 20–49: 24.6–122.0 nmol/L
• Ages 50 and above: 17.3–125.0 nmol/L

6 Causes Of High SHBG Levels

Here’s what’s raising your SHBG and lowering free testosterone:

1. Low Carb or Low-Calorie Diets: Cutting carbs or calories signals your body to conserve energy, increasing SHBG to balance hormones.
2. Excessive Endurance Training: Overtraining raises cortisol and alters hormone levels, triggering the liver to produce more SHBG.
3. Liver Issues: Liver dysfunction, like cirrhosis or hepatitis, increases SHBG since the liver produces it.
4. High Estrogen: Elevated estrogen levels from hormonal imbalances stimulate the liver to produce more SHBG, raising its levels.
5. Aging: As men age, SHBG naturally increases due to lower testosterone and higher estrogen.
6. Stress and Poor Sleep: Chronic stress and poor sleep raise cortisol, which increases SHBG as your body tries to balance hormones.

How To Lower SHBG And Increase Free Testosterone Levels

Want more free testosterone?

Lower SHBG with these 6 steps:

1. Eat Enough Calories: Consistent caloric deficits raise SHBG, which locks up your testosterone. Use our free calorie calculator to find the right intake based on your goal.
2. Eat Enough Carbs: Low-carb diets can spike SHBG. Aim for 20-30% of your total calories from whole food carbs like sweet potatoes, rice, oats, and fruits to fuel your workouts.
3. Lift Heavy and Train Smart: Strength training, especially compound lifts like squats and deadlifts, helps lower SHBG. Join me for 7 free days of access to my app and start training with me.
4. Optimize Key Nutrients: Supplements like Vitamin D, zinc, and magnesium support testosterone and regulate SHBG.
5. Manage Stress and Sleep: High cortisol from stress or poor sleep increases SHBG. Aim for 7-9 hours of quality sleep each night. Check out my cortisol detox post for tips.
6. Limit Alcohol: Alcohol messes with your liver, which regulates SHBG. Limit to 1-2 drinks, 1-2 times per week to keep testosterone in check.

Dial in these habits and unlock more free testosterone for muscle growth, fat loss, and energy.

8 Best Testosterone Booster Supplements To Lower SHBG And Increase Free Testosterone

Want to lower SHBG and increase free testosterone?

Here are the 8 best testosterone booster supplements to lower SHBG and increase free testosterone.

I’ll start with number 8, then move up to the best testosterone booster supplement, based on scientific evidence.

I’ve provided Amazon links to each supplement below:

#8. Nettle Root: Take 300–600 mg daily to help lower SHBG and increase free testosterone.

#7. Fenugreek: 500–600 mg daily can support testosterone and reduce SHBG, thanks to its saponins.

#6. Boron: 6 mg daily may lower SHBG and increase free testosterone.

#5. KSM-66 Ashwagandha: 600 mg daily can lower SHBG and boost testosterone, especially for those under stress.

#4. D-Aspartic Acid (DAA): A dose of 2,000–3,000 mg daily can boost testosterone and lower SHBG by stimulating luteinizing hormone (LH).

#3. Vitamin D (use 25% off code: LiveLeanTV25): Supplement with 1,000–2,000 IU daily to help reduce SHBG and improve testosterone balance, especially if deficient.

#2. Magnesium Glycinate: 200–400 mg daily can reduce SHBG and support testosterone synthesis.

#1. Zinc Picolinate: Take 30–50 mg per day to lower SHBG and boost testosterone, especially in those with zinc deficiency.

Question Of The Day

Let me know in the comments:

• Have you ever had your testosterone levels checked?
• If so, what are your levels?

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I’ll be back every week with new content to help you reclaim your youthful energy.

And if you’re still craving more, keep going.

Go check out this post where I shared the 8 Steps I Used To Double My Testosterone Levels In My 40s Without TRT.

Keep Living Lean.