How to Improve Your Sex Hormone Binding Globulin (SHBG) Naturally: Causes, Labs, Next Steps

To improve SHBG, start by matching the fix to the driver: insulin resistance and high insulin often push SHBG down, while thyroid shifts, low calorie intake, or liver stress can push it up or down. Your goal is steadier energy intake, better sleep, and training that improves insulin sensitivity—then retest. Because SHBG changes how much testosterone and estradiol your tissues “see,” one number without thyroid and metabolic context can mislead. PocketMD and Vitals Vault can help you interpret SHBG alongside the labs that explain it.

What Pushes Your SHBG Out of Range?

• High insulin lowering SHBG

  When insulin runs high, your liver tends to make less SHBG. That can leave you with low SHBG and more “free” sex hormones on paper, even if symptoms do not improve. A key clue is high triglycerides, belly weight gain, or rising fasting glucose.

• Thyroid shifts and dosing changes

  Thyroid hormone signaling influences SHBG production in the liver. If you recently changed levothyroxine dose or your TSH moved quickly, SHBG can drift before you feel stable. Retesting too soon can make it look like your plan is not working.

• Low calorie intake or under-fueling

  Chronic dieting, skipped meals, or heavy training without enough food can raise SHBG and lower available sex hormones. You might notice fatigue, cold intolerance, or cycle changes alongside “normal” total hormone numbers. The takeaway is to assess energy intake before chasing supplements.

• Liver stress or inflammation

  SHBG is made in the liver, so fatty liver, alcohol strain, or chronic inflammation can disrupt levels. This can show up as SHBG that does not match your symptoms or other hormone markers. Consider checking liver enzymes and reducing alcohol while you retest.

• Medications and hormones

  Oral estrogen, some anticonvulsants, and thyroid meds can raise SHBG, while androgens can lower it. If SHBG changed after starting or stopping a medication, the “cause” may be the prescription rather than your lifestyle. Bring your full med list to your next lab review.

How to Improve Your SHBG Naturally

• Build insulin sensitivity with strength training

  Lift 2–4 days per week and add 7,000–10,000 steps most days for 6–8 weeks. Better insulin sensitivity often nudges low SHBG upward by lowering insulin signaling. Keep sessions consistent rather than extreme.

• Eat steady carbs from whole foods

  Aim for balanced meals with fiber-rich carbs (beans, oats, fruit, potatoes) and 25–35 g protein per meal. This reduces big glucose and insulin swings that can suppress SHBG. If you go very low carb, watch for sleep and training recovery issues.

• Reduce alcohol and late-night eating naturally

  Try a 4-week reset: limit alcohol to 0–2 drinks per week and stop eating 2–3 hours before bed. This supports liver function and improves overnight insulin dynamics that influence SHBG. Retest after a “normal” month, not a vacation month.

• Protect sleep to normalize hormones

  Set a consistent 7.5–9 hour sleep window for at least 14 nights, and keep caffeine before noon. Poor sleep worsens insulin resistance and can distort how your sex hormones feel day to day. If you snore or wake unrefreshed, consider sleep apnea screening.

• Coordinate iodine and selenium with your clinician

  If you are optimizing thyroid labs, avoid high-dose iodine protocols unless your clinician recommends them. Excess iodine can destabilize thyroid function, and SHBG may swing with it. Focus on food-first selenium (Brazil nuts, seafood) and retest thyroid markers before changing more variables.

Tests That Help Explain Your SHBG

Frequently Asked Questions