Does “male PMS” exist? IMS, hormones, and how to get your energy back
IMS: the male counterpart of PMS?
Irritability, fatigue, anxiety, low libido, impaired sleep or mood swings - the symptoms resemble female PMS. IMS is not an official diagnosis, but it describes physical and psychological manifestations that are mainly related to low testosterone and stress.
The most common triggers:
- Chronic stress (cortisol → lower testosterone).
- Overweight, poor nutrition, little exercise.
- Bad sleep (less than 6 h)
- Each (testosterone naturally decreases)
Symptoms of hormonal imbalance in men
- Weaker erection, lower libido.
- Fatigue, irritability, reduced stamina.
- Gaining weight (especially around the abdomen), muscle loss.
- Impaired concentration, "morning sickness".
- Less sleep, slower regeneration.
- Lower resistance to stress and diseases.
Testosterone ≠ aggression
A normal testosterone level is the basis for energy, concentration, motivation, libido, muscles and immunity. The goal is not to suppress it, but restore hormonal balance through simple lifestyle changes.
4 pillars for returning to energy
1) Diet: building material for hormones
- Zinc, magnesium, vitamin D, selenium – essential minerals for the production of testosterone.
- Healthy fats: eggs, avocado, fish, olive oil.
- Limit sugar and ultra-processes – we protect insulin and hormonal balance.
- A pair of walnuts – a natural source of selenium (2–3 per day).
- Hemp seeds – omega-3, zinc, proteins.
2) Movement: activate anabolism
Anabolism means that the body "builds" - strengthens muscles, bones and regeneration. Without movement, it goes into depression, which leads to a loss of energy, weaker muscles and higher fat.
- Strength training 2–4 times a week
- Short HIIT pulses - hormonal "boost"
- Daily walk – minimum for metabolic balance
- Sedentary mode = risk of "hormonal depression"
3) Sleep: the cheapest biohack
- 7–9 h a day, regular bedtime
- A 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
Tribulus terrestris (Tribulus terrestris)
- Libido, vitality, sports performance
- Recommended products: Tincture / Oil extract / Grinding cardamom
Ashwagandha (Withania somnifera)
- Adaptogen for stress and sleep
- May support T in men with low levels
- Recommended products: Ashwagandha Hrotlife (capsules)
Cordyceps
- Energy, endurance, regeneration
- Recommended products: Cordyceps – Tincture Hrotlife 50 ml
Magnesium + vitamin B6
- Stress, nerves, muscles, sleep
- Recommended products:
When to go for an examination
If symptoms persist after 6-8 weeks of changes:
- Hormonal profile of a man - extended:
Testosterone, estradiol, prolactin, DHEA-S, TSH, fT4, vitamin D, celiac screening - Consultation with an expert (urologist, endocrinologist)
FAQ
Is there male PMS?
Not formally, well IMS describes very similar symptoms: moodiness, fatigue, low libido, irritability.
What will improve testosterone in men the fastest?
Sleep 7–9 h, strength training, balanced diet, less sugar and stress, supplements: zinc, magnesium, vit. D, adaptogens.
Do Brazil nuts help?
Yes. Excellent resource selenium, important for the production of testosterone.
Hemp seeds effects?
Omega-3, zinc, vegetable protein. Support of regeneration and hormonal balance.
Men have hormones - and they need care. The level of testosterone affects energy, libido, motivation, immunity and psyche. IMS is not an invention, but the body's reaction to stress, bad habits and hormonal suppression. The solution? Movement, sleep, nutrition, herbs - and attention to the body's signals.
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