Every November, the internet revs up for NoFapNovember; a movement (popularized on Reddit) where men vow to stop masturbating for 30 days. The goal? To “reset” their brain, “reclaim” their masculinity, or “rebuild” testosterone.

Sounds noble. Feels… disciplined. Science-wise? It’s a trainwreck.

So, What Is NoFapNovember Really About?

NoFapNovember started as a community challenge on Reddit for guys who felt guilty about porn use or worried that self-pleasure was harming their sex lives. They swear off masturbation for a month, hoping it will make them more confident, sexually powerful, and focused.

But here’s the catch: abstinence doesn’t magically transform your sexual health. It’s not a spiritual reset button, and your penis isn’t a rechargeable battery that stores sexual energy until December 1st.

Spoiler alert: your body doesn’t work that way (but WOW wouldn’t it be great if it did?).

Does Masturbation Lower Testosterone?

This myth refuses to die, so let’s bury it properly.

Short answer: No.

Long answer: researchers have tested this (yes, really). Some studies show a tiny, temporary bump in testosterone after three days of abstinence, but levels return to normal within hours. (Exton et al., 2001; Jiang et al., 2003). There’s no sustained increase in testosterone from avoiding sex or masturbation.

Your testicles aren’t gas tanks that “run out.” They’re part of a beautifully complex feedback system that keeps hormones stable whether you masturbate daily, weekly, or only when Netflix asks “Are you still watching?”

Does Masturbation Cause ED, Anxiety, Hair Loss, or Muscle Loss?

Let’s run through the Reddit rumour mill, shall we? (sorry to keep dumping on you, Reddit… but you are the place these ideas go to proliferate!)

Erectile dysfunction (ED):

Masturbation does not cause ED. Anxiety does. When you’re in your head—worrying about your sexual performance, feeling guilty for touching yourself, or blaming yourself for “losing control”—your body’s stress response literally shuts down the arousal system making erections impossible.

Anxiety:

Masturbation can actually reduce anxiety by releasing dopamine and oxytocin (not that we recommend relying on masturbation as your main anxiety coping tool, because that can get real messy). The only time masturbation worsens anxiety is when it’s wrapped up in shame, guilt, or secrecy.

Hair loss / muscle loss:

Sorry, bros—there’s zero credible evidence linking masturbation with DHT-related hair loss or loss of muscle mass. If anything, regular orgasms improve circulation and mood, which helps you keep both your hair and your gym membership.

Bottom line: masturbation doesn’t break your body. Stress, shame, and misinformation do.

 

Does Masturbation Cause Prostate Cancer?

Actually, it’s the opposite.

Large-scale research (Rider et al., 2016, European Urology) shows that men who ejaculate more frequently have lower rates of prostate cancer. Why? Ejaculation clears out old seminal fluid and may reduce inflammation in the prostate.

So, skipping self-pleasure for a month in the name of health might be doing your prostate a disservice. Science says: go fap. For wellness!

How Much Should You Masturbate, Then?

Here’s the magic number: whatever feels right for you.

There’s no “optimal frequency.” Some people masturbate daily, others weekly, others rarely… and all can be perfectly healthy. The real question isn’t how often, but why.

If you’re masturbating to relax, explore, or connect with your body in a fun and exhilarating way that only your genitals allow you to do, that’s great! The genitals were built specifically for pleasure, after all! What other part of your body can you say that’s true? Beautiful!

If you’re masturbating to numb out stress, boredom, or loneliness, it might help to find a few other coping tools in the mix (mindfulness, movement, connection, actual human touch).

Why NoFapNovember Backfires

Dr. Rosemary Basson’s sexual response model—one of the most respected frameworks in modern sex science—completely debunks the “store it up” myth. Her Incentive Motivation Model explains that sexual desire isn’t like a gas tank that fills up with abstinence and empties with orgasm. Instead, it’s an adaptive motivational system.

Here’s what that means: you feel desire because your brain has learned that sex is rewarding, not because your body is overflowing with some sort of magical sexual energy. Every time you experience pleasure, closeness, arousal, or emotional connection during sex or masturbation, your brain goes, “Oh hey, this is good! Let’s do that again.” Those positive associations form the mental “incentives” that keep desire alive.

When you cut out all sexual activity, you stop “recharging your libido.” You’re actually removing the stimuli that remind your brain why sex feels good in the first place. Without those regular positive reinforcements, the neural pathways tied to arousal and motivation start to quiet down. The result? Desire fades.

And that’s where things get tricky. After a month of abstinence, when you finally do engage sexually again, it can feel awkward or disconnected. Your body might not respond the way you expect, your mind might be flooded with pressure to perform, and instead of delicious pleasure, you feel tension or frustration; worry or shame.

In other words: if you don’t use it, you don’t lose it overnight… but you do risk forgetting how to enjoy it. Sexual desire isn’t a finite resource to hoard; it’s a muscle that thrives on use, attention, and positive experience.

So if you really want to “boost” your libido this November, skip the abstinence challenge and start feeding your brain the right incentives: curiosity, pleasure, and connection.

The Guilt Trap: Why NoFap Fuels Shame

NoFap communities often frame masturbation and porn as “dirty” or “weak”; some sort of “moral failing.” That moralizing language does real damage.

Porn is not inherently bad. Research shows moderate porn use can be part of a healthy sex life, especially if it helps you discover what turns you on and communicate that to a partner. The problem isn’t the porn in and of itself. Problematic porn use creeps up when it’s your only coping strategy. When masturbation becomes tied to guilt, every sexual thought starts to feel wrong; and that’s where anxiety and ultimately sexual dysfunction sneak in.

A Better Alternative: Go Fap November (Mindfully, Please)

Instead of shutting down sexual energy, what if you learned from it?

Mindful masturbation—slowing down, noticing what you like, focusing on sensations instead of performance—is a powerful way to retrain your brain. Studies show mindfulness improves erectile confidence, desire, and overall satisfaction (Brotto et al., 2008; Silverstein et al., 2020).

So, this November, try the opposite challenge: Go Fap November! 🎉

Set aside intentional, pressure-free solo time. Be curious. Practice presence. Notice the difference when you’re not rushing to the finish line.

When to Get Help

If you’re struggling with performance anxiety, guilt, or compulsive porn use that’s starting to interfere with life, that is a cue that you might benefit from some support (not that you’re morally corrupt).

At the Tri Health Clinic, our clinicians specialize in helping men understand their bodies, navigate performance concerns, and build healthier, happier sex lives (with or without a partner). We combine compassion with science, not shame with pseudoscience.

Contact us today to get started having a happy, healthy sexual relationship.

The Takeaway

NoFap November might make for good Reddit karma, but it’s lousy sexual health advice.

Your body doesn’t need a cleanse from pleasure. It needs understanding, presence, and a little humor.

So this year, skip the “No” and focus on the “Know.”

Know your body. Know what feels good. Know that masturbation — when done mindfully — is one of the simplest, healthiest ways to stay connected to yourself.