Agent skill · writing content · sundial-org
testosterone-optimization
Optimize natural testosterone with sleep, exercise, nutrition, and lifestyle tracking
Why this skill is useful
Provides evidence-based lifestyle tracking methods and specific micronutrient recommendations that the AI wouldn't reliably generate on its own.
What it needs
About 2k tokens when loaded. Last updated 2026-03-07. 639 stars on the source repository.
What this skill does
Testosterone Optimization Naturally optimize hormone balance through evidence-based lifestyle factors and persistent progress tracking. What it does Tracks the core lifestyle variables that influence testosterone production: sleep quality, resistance training volume, micronutrient intake, stress levels, and body composition. Logs symptom changes (energy, recovery, mood, libido) against adherence to each protocol factor. Builds a personal baseline, detects patterns, and highlights which interventions move the needle most for your biology. Usage Log Lifestyle Factors Record daily: sleep hours and quality, compound lifts performed, Vitamin D intake, Zinc intake, stress level (1-10), and body fat estimates. Simple entries—no precision required. Check Protocol Review current targets for sleep (7-9 hours), compound lift frequency (3x/week minimum), Vitamin D (2000-4000 IU), Zinc (30mg), stress management practice, and body fat range. Get a quick summary of where you stand today. Track Symptoms Log subjective markers: energy levels, workout recovery speed, mood stability, libido, morning erections, muscle hardness. Compare these against the lifestyle data to isolate what actually works for you. Set Goals Define personal targets: "Sleep 8 hours 5 nights/week," "Hit 3 compound sessions weekly," "Reduce stress score by 2 points," "Drop 3% body fat." Goals anchor your tracking to actionable objectives. Review Progress View 4-week rolling summaries. See correlations between lifestyle adherence and symptom improvements. Identify your biggest leverage points (e.g., "Sleep consistency correlates strongest with energy and recovery"). Key Factors Sleep (7-9 hours) — Testosterone peaks during REM; insufficient sleep tanks production. Consistency matters more than perfection. Compound Lifts — Squats, deadlifts, bench press 3x weekly. Triggers testosterone and luteinizing hormone response. Vitamin D — 2000-4000 IU daily. …
How to use it
Reference it in AdaL, Claude Code, Cursor or any coding agent — nothing to install:
@skills sundial-org/testosterone-optimization