Quick take:
SHBG is a protein your liver makes. It carries sex hormones (testosterone and estrogen) in your blood and helps control how much “free” (active) hormone your body can use.
Why you should care
- Low SHBG often shows up with insulin resistance and belly/visceral fat.
- When SHBG is low, you can have more “free” hormones floating around, which can throw things off.
What tends to raise SHBG
- Better insulin sensitivity: When insulin comes down, SHBG usually goes up.
- How to help: move daily, lift weights, walk after meals, get good sleep.
- Metformin (if your provider recommends it) can improve insulin sensitivity.
- Healthy weight around the waist: Less visceral (belly) fat → higher SHBG.
- Thyroid support: T3 thyroid hormone signals the liver to make more SHBG. (If thyroid is low, SHBG can be low, too.)
What tends to lower SHBG
- Central/visceral fat (weight carried around the middle).
- High-carb eating patterns, especially lots of refined carbs and sugar (often paired with weight gain and higher insulin).
Simple action plan
- Protein + fiber at most meals (think lean meats, eggs, Greek yogurt, beans, veggies).
- Cut back on refined carbs (sugary drinks, sweets, white breads).
- Move more (aim for daily steps + 2–3 days of strength training).
- Sleep 7–9 hours to help insulin.
- Ask your provider about metformin if insulin resistance is an issue and check thyroid labs if SHBG seems off.
Bottom line:
Treat SHBG like a dashboard light. If it’s low, look under the hood—insulin, waist size, and thyroid often explain why. Fix those, and SHBG usually moves in the right direction.
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