Does "male PMS" exist? IMS, hormones and how to get your energy back

IMS: The male equivalent of PMS?

Irritability, fatigue, anxiety, low libido, poor sleep or mood swings – the symptoms are reminiscent of female PMS. IMS is not an official diagnosis, but it describes physical and psychological symptoms that are mainly related to low testosterone and stress.

Most common triggers:

• Chronic stress (cortisol → lower testosterone).

• Overweight, poor diet, lack of exercise.

• Poor sleep (less than 6 hours)

• Age (testosterone naturally decreases)
  
  

Symptoms of hormonal imbalance in men

• Weaker erections, lower libido.

• Fatigue, irritability, reduced stamina.

• Weight gain (especially around the abdomen), muscle loss.

• Impaired concentration, “morning reluctance”.

• Poorer sleep, slower recovery.

• Lower resistance to stress and illness.
  
  

Testosterone ≠ aggression

A normal testosterone level is essential for energy, concentration, motivation, libido, muscles and immunity. The goal isn't to suppress it, but to restore hormonal balance through simple lifestyle changes.

4 pillars for regaining energy

1) Diet: the building blocks for hormones

• Zinc, magnesium, vitamin D, selenium – essential minerals for testosterone production.

• Healthy fats: eggs, avocado, fish, olive oil.

• Limit sugar and ultra-processed foods – protect insulin and hormonal balance.

• Brazil nuts – a natural source of selenium (2–3 per day).

• Hemp seeds – omega-3, zinc, protein.

2) Exercise: activate anabolism

Anabolism means that the body is “building” – strengthening muscles, bones and regeneration. Without exercise, it switches to dormancy, which leads to loss of energy, weaker muscles and higher fat.

• Strength training 2–4× per week

• Short HIIT bursts – hormonal “boost”

• Daily walking – minimum for metabolic balance

• Sedentary mode = risk of “hormonal decline”

3) Sleep: the cheapest biohack

• 7–9 hours daily, regular bedtime

• Dark, cooler room

• Sleep <5 h → reduced testosterone by up to 15%

4) Stress management

• Breathing techniques – e.g. 4-7-8

• Meditation, nature, breaks during the day

• Lower stress → lower cortisol → better testosterone
  
  

Natural support: herbs and adaptogens

Creeping vine (Tribulus terrestris)

• Libido, vitality, sports performance

• Recommended products: Tincture / Oil extract / Ground herb

Ashwagandha (Withania somnifera)

• Adaptogen for stress and sleep

• May support T in men with low levels

• Recommended products: Ashwagandha Hrotlife (capsules)

Cordyceps

• Energy, stamina, regeneration

• Recommended products: Cordyceps – Hrotlife Tincture 50 ml

Magnesium + Vitamin B6

• Stress, nerves, muscles, sleep

• Recommended products:

  • Magnesium bisglycinate

  • Magnesium Threonate Hrotlife
    
    

When to get tested

If symptoms persist even after 6–8 weeks of changes:

• Hormonal profile for men – extended:
  Testosterone, estradiol, prolactin, DHEA-S, TSH, fT4, vitamin D, celiac screening

• Consultation with a specialist (urologist, endocrinologist)
  
  

FAQ

Does male PMS exist?
Not formally, but IMS describes very similar symptoms: moodiness, fatigue, low libido, irritability.

What improves testosterone in men the fastest?
Sleep 7–9 hours, strength training, balanced diet, less sugar and stress, supplements: zinc, magnesium, vit. D, adaptogens.

Do Brazil nuts help?
Yes. Excellent source of selenium, important for testosterone production.

Hemp seed effects?
Omega-3, zinc, vegetable protein. Supports regeneration and hormonal balance.

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Men have hormones - and they need care. Testosterone levels affect energy, libido, motivation, immunity and psyche. The IMS is not a figment of the imagination, but a reaction of the body to stress, bad habits and hormonal decline. Solution? Movement, sleep, nutrition, herbs – and paying attention to the body's signals.