Shrimp tacos are an absolutely delicious spring dish. They’re low in calories, but high in protein and mango is one of the best fruits out there.

Here’s the recipe:

I love these and have been doing them pretty religiously for the past year. Having swimmers shoulder, I can confidently say these have helped me a ton.

Here’s how they look:

These help improve mobility and strength in your upper back and shoulders. By getting into a half-kneeling position (one knee down, one knee up), you stabilize your lower body while allowing your upper body to move freely.

As you rotate your torso, you're targeting the thoracic spine (upper middle).

This area tends to get stiff from sitting too much or poor posture, but the rotations help to counteract that.

Plus, the half-kneeling position also engages your core and hips, adding stability and balance to the movement. So, not only are you improving mobility in your upper back, but you're also strengthening and stabilizing your core and lower body.

Testosterone is a massively important hormone, and while men need more of it, it’s important for women too.

It helps your body to…

and a whole lot more.

Most men naturally see a drop in their T levels by 1-2% per year once they reach age 40. But in recent years, there’s been a drop in younger peoples T levels as well.

A lot of credit for this usually goes to rising obesity levels and poor diet, but it’s related to a number of things.

Thankfully - there’s a lot that we can do on our own to help ourselves here.

Here are 7 things you can do today to start helping your body create more Testosterone.

ps: if you’re concerned about having low T, go to a TRT clinic or your primary physician’s office and get your bloodwork done. They’ll be able to help you come up with a plan to deal with this, potentially including a TRT supplement to help you get back to a strong baseline.

Disclaimer: I am not a medical professional, but the methods I’m sharing here come from studies done by medical professionals.

1) Food

Load up on foods rich in zinc, magnesium, and healthy fats like omega-3s.

to support testosterone production naturally.

2) Supplements

Certain supplements like Ashwagandha, Zinc, Magnesium, and D-aspartic acid have been shown to help boost testosterone levels.

These are a quick and easy addition to give a try. Personally, I take Magnesium and Ashwagandha daily.

3) Lift Heavy

Compound exercises like squats, deadlifts, and bench presses not only build muscle but also stimulate testosterone production.

Lifting heavy and using a lot of our muscles has been shown to promote more T being produced, so lift some heavy ass weight.

4) Sleep Well

Most T is produced during sleep, so poor sleep can tank your T-levels.

Try to create a relaxing bedtime routine so that you can get 7+ hours of quality, restful sleep.

5) Manage Stress Levels

Too much stress can suppress testosterone production and drive your cortisol levels through the roof, so finding ways to chill out is key.

We talked about managing chronic stress in issue #1 of Sunday Coffee (wow), so I’ve linked that here if you want to check it out.

6) Lose Body Fat

Excess body fat converts Testosterone to Estrogen - which is the opposite of what we want.

Maintaining a more muscular build will help you improve your T levels and overall energy. Use this one as some good motivation to hit the gym!

7) Cut Out Drug Use (alcohol, opioids, tobacco, etc)

These substances have all been shown to wreak havoc on your hormone balance and overall health, often impairing your sleep and pushing up your stress levels.

I’m sure there are more - but these are the most common ones.