Every November, the internet rolls out No Nut November like it’s a noble mission to “reclaim your manhood.” Don’t ejaculate for 30 days. No sex. No masturbation. Just a lot of tension and social media flexing. The problem? There’s no science backing it. Zero. Not one medical body recommends it.

Not only is No Nut November bullshit, it can screw up your physical health, sexual performance, and mental well-being. If you’re doing it for clout, stop. If you’re doing it for self-discipline, there’s a smarter way.

What No Nut November Claims — and Why It’s All Smoke

The Myth

Supporters of NNN claim it:

• Boosts testosterone

• Enhances focus and energy

• Builds discipline

• Reverses porn addiction

• Rewires the brain

Here’s the reality: there is no clinical evidence that abstaining from ejaculation gives men any long-term physical or mental advantage.

The Reality

• A 2025 review found no benefits or harms linked to semen retention over 30 days¹.

• A peer-reviewed study showed no meaningful difference in well-being between NNN participants and regular guys².

• A medical literature review concluded:
  *“There is currently no evidence for any beneficial effects of abstinence from masturbation.”*³

So if you’re doing this because some influencer said it’ll make you a “sigma male” — you’ve been sold.

What You Lose By Not Masturbating

Skipping out on masturbation isn’t harmless. You’re actually removing things your body needs to function properly.

Documented Benefits of Masturbation:

• Better sleep and reduced stress due to dopamine and oxytocin release⁴

• Lower heart rate and blood pressure after orgasm⁵

• Improved mood and emotional regulation⁶

• Lower prostate cancer risk in men who ejaculate frequently⁷

• Better sexual function and body awareness⁸

You don’t have to jerk it every day. But pretending it’s poison? That’s just ignorance with a side of ego.

How No Nut November Can Backfire

1. Mental Breakdown

Dr. Rena Malik says the NNN trend can trigger stress, anxiety, and obsessive thinking, especially when guys start “edging” and obsessing over controlling orgasm. You stop being present and start treating your sex drive like a bomb waiting to go off⁹.

2. Pelvic Pain and Blue Balls

Ever heard of “epididymal hypertension”? That’s what blue balls actually are. Your testicles get congested with blood during arousal, and if you don’t release, you stay swollen and sore. Some men also develop chronic pelvic tension when they avoid ejaculation too long¹⁰.

3. Sexual Dysfunction

Guys who deny orgasms long-term may lose sensitivity, struggle to perform with partners, or develop performance anxiety. Malik warns this creates a disconnect in relationships, because you’re focused more on controlling your own urges than connecting with your partner¹¹.

4. No Real Testosterone Boost

One of the biggest lies in NNN circles is the testosterone myth. Multiple studies confirm that masturbation has little to no long-term effect on testosterone levels. At best, there’s a 24-hour blip and it doesn’t translate into strength or drive¹².

5. Missed Opportunity to Prevent Cancer

Harvard researchers found that men who ejaculated 21 times or more per month had a 31% lower risk of prostate cancer compared to those who ejaculated less frequently¹³. So skipping out for a month? Could be doing the opposite of what you think.

No Nut vs. No Fap — Know the Difference

This is where things get twisted. No Nut November says “no orgasms.” But No Fap, at least originally, was about cutting out porn and compulsive behavior, not healthy masturbation. And there’s some logic to that.

Porn, especially the over-the-top or aggressive kind, can rewire your brain and mess with your view of sex. But that doesn’t mean you need to walk around backed up like a clogged pipe. Malik herself recommends 2–3 ejaculations a week for balanced pelvic health and mental clarity¹⁴.

Why No Nut November Caught Fire — And Why It’s a Problem

• It started as a meme in 2011, not medical advice¹⁵

• Guys crave control and use challenges to fake self-worth

• Confirmation bias makes any slight benefit feel like proof

• Influencers market it like a miracle cure for laziness, anxiety, and insecurity

But most of what NNN promises is placebo or wishful thinking. If you feel better, great. But don’t confuse that with fact. And don’t shame guys who don’t play along.

What to Do Instead

Here’s how to get real growth:

1. Quit the porn if that’s your issue

2. Masturbate regularly but not compulsively

3. Be present during sex — not obsessed with control

4. Use energy for real goals: business, fitness, family

5. Keep your nuts in the game — literally

Final Word

No Nut November is a loud trend with no roots in real science. If you want more control, cut porn. If you want better sex, get in touch with your body.

You don’t need to prove your manhood by denying your biology. That’s not strength. That’s just bad advice with a hashtag.

Footnotes:

1. news-medical.net: “No proven benefits of semen retention”

2. pubmed.ncbi.nlm.nih.gov/40719785: “NNN vs Control Group Outcomes”

3. PMC7145784: “Abstinence and physiological outcomes”

4. medicalnewstoday.com: “Brain benefits of orgasm”

5. clevelandclinic.org: “Masturbation and blood pressure”

6. VeryWellMind: “Emotional effects of masturbation”

7. Harvard Health: “Prostate cancer risk and ejaculation frequency”

8. pubmed.ncbi.nlm.nih.gov/21293916: “Masturbation and sexual health”

9. ladbible.com: “Dr. Rena Malik on NNN stress”

10. renamalikmd.com: “Pelvic pain from semen retention”

11. insidehook.com: “Sexual dysfunction and NNN”

12. verywellhealth.com: “Testosterone and masturbation”

13. health.harvard.edu: “Ejaculation and cancer prevention”

14. renamalikmd.com: “Healthy ejaculation frequency”

15. en.wikipedia.org/wiki/No_Nut_November