7-Day SHBG Modulation Plan
Protocol Objectives
The Insulin Link
Insulin inhibits SHBG production in the liver. To RAISE SHBG, lower insulin (Low Carb/Fasting). To LOWER SHBG, increase insulin (Carbs).
Liver Health
SHBG is made in the liver. Fatty liver (NAFLD) reduces SHBG levels. Fructose reduction is key.
Fiber
High fiber intake is associated with higher SHBG levels.
Protein
High protein intake may lower SHBG slightly, increasing free hormone availability.
Day 1 Low Carb (Raise SHBG)
Breakfast
Eggs & Avocado
Low insulin.
Lunch
Salmon Salad
Healthy fat.
Dinner
Steak & Broccoli
Keto style.
Day 2 Fiber Loading
Breakfast
Chia Pudding
High fiber.
Lunch
Lentil Soup
Legumes.
Dinner
Raspberries
Fruit fiber.
Day 3 Fructose Detox
Breakfast
Savory Oatmeal
No sugar.
Lunch
Turkey Wrap
Whole grain.
Dinner
Chicken Stir-fry
No sweet sauce.
Day 4 Liver Support
Breakfast
Green Tea
Antioxidants.
Lunch
Beet Salad
Liver flow.
Dinner
Artichoke
Liver health.
Day 5 Nuts & Seeds
Breakfast
Walnuts
SHBG support.
Lunch
Almond Butter
Nut fat.
Dinner
Pecan Crusted Fish
Fiber/Fat.
Day 6 Coffee
Breakfast
Black Coffee
Raises SHBG.
Lunch
Light Salad
Low calorie.
Dinner
White Fish
Lean.
Day 7 Maintenance
Breakfast
Omelet
Balanced.
Lunch
Quinoa
Moderate carb.
Dinner
Beef
Protein.
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Context
Low SHBG often signals insulin resistance (PCOS/Metabolic Syndrome). High SHBG often signals calorie restriction or aging. Treat the root cause.
Scientific References:
1. Pirkmajer, S., et al. (2010). 'Insulin and SHBG.' Diabetologia.
1. Pirkmajer, S., et al. (2010). 'Insulin and SHBG.' Diabetologia.