Every November, your social media lights up with men claiming to do the No Nut November (NNN) challenge.
You probably can guess what it is, but let’s clear up any misconceptions: No Nut November is a month-long pledge where participants abstain from ejaculation.
On the surface, it sounds like a self-improvement test: Reject instant gratification and reclaim your masculinity and discipline.
But when you dig deeper, the science behind it doesn’t quite match the slogans. There’s nothing wrong with wanting to build self-control, but the claims behind No Nut November aren’t scientific.
Let’s explore what’s really going on and what research actually says about ejaculation, abstinence, and sexual health.
How No Nut November and the No Fap Movement Are Connected
To understand No Nut November, you need to look at the No Fap movement, the online community that inspired it.
The No Fap movement began in the early 2010s as an online community for people trying to quit pornography and excessive masturbation. Members of the group shared anecdotes about having improved motivation, increased focus, and confidence after abstaining.
There’s just one small problem.
While these benefits may be real for some, they are mostly psychological, lacking in scientific evidence. Many participants may have felt better because they were reducing compulsive behavior or breaking a habit that was negatively interfering with their daily life. This is a huge difference from saying masturbation itself is harmful.
No Nut November took this abstinence mindset and made it into a game. Turning it into a viral 30-day challenge that equates “not ejaculating” with willpower and control. It’s become a test of discipline for some, but also created a misunderstanding of how the male body, hormones, and sexual function work.
While both movements share a common theme of abstinence, the scientific evidence supporting their health benefits is limited. So what’s really the truth behind No Nut November? And are there benefits to it?
No Nut November Myths Debunked
While the hype is real, the health benefits are not. We dug deep into the research to answer the question: Is No Nut November healthy? Let’s get into it.
Myth 1: Ejaculation Lowers Testosterone
One of the most widespread No Nut November claims is that ejaculation “drains” testosterone. In truth, this is one of the most persistent and misleading myths out there.
Several studies, including research published in the Journal of Zhejiang University Science, show that ejaculation doesn’t significantly affect baseline testosterone levels.
In this study, researchers found a brief spike in testosterone after seven days of abstinence, but it quickly returned to normal after ejaculation resumed.
In other words, your testosterone levels are incredibly stable. Whether you masturbate daily or abstain for weeks, there’s no meaningful long-term difference.
So, the idea that avoiding ejaculation makes you more “manly” is a myth.
Myth 2: Abstinence Increases Energy and Focus
Another popular belief is that avoiding ejaculation gives you more energy, motivation, and focus. It’s a nice idea, and for some men, taking on a challenge can create a temporary mental boost. But that’s not solely because of semen retention.
When people participate in structured self-control challenges like No Nut November, they often experience the placebo effect of discipline. The motivation that comes from committing to a goal. The improved focus comes from that mindset, not from a biological shift.
Meanwhile, science shows that masturbation actually has positive physiological effects. Ejaculation releases endorphins and oxytocin, which reduce stress, promote relaxation, and improve sleep, all of which naturally support better focus and energy.
Suppressing these natural processes can sometimes lead to irritability, frustration, or even trouble sleeping.
Myth 3: Masturbation = Weak Willpower
The idea that masturbation reflects weak willpower is one of the most damaging myths out there. It’s rooted in outdated cultural beliefs rather than scientific evidence.
Masturbation is normal and healthy, and studies show that it’s part of a balanced sexual lifestyle for both men and women. Regular masturbation can actually improve sexual confidence and help individuals understand their bodies better.
Equating ejaculation with weakness only fosters shame and guilt, both of which can harm sexual self-esteem and relationships. Real strength isn’t about denial - it’s about awareness, balance, and control.
The Actual Science Behind Masturbation
Enough with the myths. Now let’s get to the interesting part: The benefits of ejaculation are very real (and we have the science to back it up).
1. Physical Health Wins
There’s strong evidence that regular masturbation is good for your body by supporting the male reproductive and prostate health (if you’re new to masturbation, read this guide).
A landmark 2016 study published in European Urology found men who ejaculated 21+ times a month had a lower risk of prostate cancer compared to those who ejaculated 4-7 times. Think of it like a gentle workout for your prostate.
Another study believes ejaculation helps clear the prostate of potentially harmful substances, reduces inflammation, and maintains healthy circulation in the reproductive system. Think of it as a simple, natural way to keep things functioning optimally.
2. Mental Health Boosts
Ejaculation triggers the release of endorphins, dopamine, serotonin, and oxytocin, the brain’s feel-good chemicals. One study from the Archives of Sexual Behavior found that these hormones reduce stress, lift your mood, and relieve anxiety
Additionally, masturbation can act as a form of self-soothing. It helps regulate built-up tension, aids sleep, and helps you feel more relaxed. Research also suggests that regular sexual activity, solo or partnered, may reduce the risk of depression.
In other words, taking care of your sexual self-care is also taking care of your mental health, a total win-win.
3. Better Sexual Performance
Contrary to No Nut November claims, masturbation doesn’t harm sexual performance, it enhances it. Techniques like edging (orgasm delay) and stamina training sex teach you to recognize arousal patterns and manage your climax more effectively.
Men who practice these techniques often experience better control, improved endurance, and great satisfaction during sex. Masturbation also helps desensitize performance anxiety, allowing you to feel pleasure without pressure.
4. Know Your Body
One of the most underrated benefits of masturbation is body awareness. Understanding your arousal cycle, sensitivity, and sexual preferences leads to more satisfying sexual experiences and communication with partners.
Research from Sexual Medicine found that men who are more aware of their sexual responses have greater control over ejaculation and have higher relationship satisfaction. It’s not just about pleasure - it’s about knowing yourself on a deeper level.
Making Masturbation Part of Your Routine
No Nut November isn’t going to give you what you’re hoping for. Instead of punishing yourself with abstinence challenges, let’s focus on sexual wellness habits that have real, lasting benefits:
-
Edging Techniques: Practice delaying climax to increase pleasure and control with edging. Don’t worry, we have the perfect edging guide for you. Women can also practice edging, too.
-
Stamina Training Sex: Want to last longer in bed? Stamina training can help you learn more about your body and how to control ejaculation.
-
Interactive Sex Toys: Your hand does the job, but if you want an elevated experience, then interactive sex toys will take you there (it’s time to spice up your masturbation routine, right?). Male masturbators and pocket strokers can connect to VR and adult content to give you a mindblowing orgasm.
-
Delay Gels: To help manage premature ejaculation control, safe delay gel products can help boost confidence and sexual habits.
Ditch “no nutting” and incorporate these practices regularly for real benefits you’ll see - and feel - in the bedroom.
To Nut or Not To Nut
No one’s telling you not to try No Nut November. Just know that you’re not doing it for the masturbation health benefits.
True sexual wellness comes from understanding your body, building healthy habits, and learning how to control your arousal. Try it for fun if you want, but remember: Science says you’re not missing out by skipping it.
Final Thoughts
No Nut November may sound like a fun challenge, but the hype doesn’t hold up to the science. Masturbation is normal and extremely healthy for your body and mind.
Debunking the myths shows that the real advantages come from understanding your body and embracing your sexual wellness habits. Ejaculation doesn’t weaken you, it’s a sign of a healthy, functioning body.
In short, sexual wellness isn’t about deprivation. It’s about balance, understanding, and care. And that’s something worth celebrating all year round.
WRITTEN BY
Natasha Ivanovic
Natasha Ivanovic is an intimacy, dating, and relationship writer best known for her writings on Kiiroo, LovePanky, Post Pravda, and more. She's the creator and author of her short stories on TheLonelySerb. She completed her first degree in Criminology and continued and finished her Masters in Investigative Psychology, but then decided to follow her true passion of writing.
