Haven't watched yet but an obvious lower bound is 2 times it's shadow (one for each side) - in fact a coin achieves this.
I've been trying something similar for 2D, but there it doesn't quite seem to hold.
Consider a very thin rectangle of size 1 by epsilon. Then it has circumference 2 (ignoring the epsilon). The shadow it casts at angle phi has size |sin phi|. Now, if we average |sin phi| from 0 to 180 degrees, (or 0 to 360 or 0 to 90) we get (2 / pi).
I haven't checked whether this average holds for things other than thin rectangles, but I'd imagine so. I then find it weird we get a trancendental number in 2D but an integer in 3D.
See sections 6-9 here for demonstration: https://arxiv.org/pdf/1109.0595.pdf