The Truth About No Nut November: What Science Really Says About Abstinence, Masturbation, and Sexual Health

Every November, millions of people across the internet take on a viral challenge called No Nut November—a month-long commitment to avoid masturbation or orgasm. Depending on who you ask, the purpose is everything from improving focus and “self-discipline” to boosting testosterone or “reclaiming masculinity.”

No Nut November might promise discipline and control, but science tells a different story. Let’s unpack what’s really behind the movement.

But here’s the truth: there’s no solid scientific evidence that abstaining from masturbation improves your mental health, relationships, or sexual performance.

For the first time, researchers have actually studied the phenomenon. A 2025 study published in The Journal of Sexual Medicine found no measurable benefits to sexual wellbeing from participating in No Nut November (Garas et al., 2025).

So, what’s really going on here—and why do these kinds of trends keep coming back? Let’s unpack the science, the psychology, and the shame behind No Nut November.

And if you'd rather watch than read, feel free to check out my YouTube video on this topic!

1. Where Did No Nut November Come From?

No Nut November actually began as a joke on Reddit and Twitter. The “challenge” was lighthearted at first, but over time, parts of the internet turned it into a moral movement.

What started as a joke became a moral movement. Here’s how No Nut November took on a life of its own and why it matters to look deeper at the messages we attach to pleasure.

It became linked with the NoFap community—online groups that promote total abstinence from masturbation and porn, claiming it increases confidence, motivation, and sexual potency. Unfortunately, many of these spaces blend pseudo-science with shame-based messages about sexuality, especially toward men.

It’s important to note: temporary abstinence isn’t inherently harmful, and sometimes people experiment with it for reflection or novelty. The issue is when the challenge becomes moralized—when self-pleasure gets labeled as “weak,” “addictive,” or “dirty.”

2. What the Research Actually Says

For years, conversations about No Nut November were purely anecdotal—until a team from Queen’s University in Canada finally studied it.

In their 2025 publication, No Nut November, Temporary Abstinence, and Sexual Wellbeing: A Study of the Short-Term Abstinence-Based Internet Trend, Garas et al. (2025) surveyed over 400 participants before and after the challenge.

Their findings?

• No change in sexual pleasure, desire, or dysfunction between those who abstained and those who didn’t.

• The only significant difference was that participants scored slightly higher on sexual flexibility—meaning they might simply be more open to trying new sexual experiences or trends.

  
  

In other words: a month of abstinence doesn’t make you more virile, focused, or “pure.” It just… doesn’t do much.

The study’s authors concluded that short-term abstinence had no measurable impact on sexual wellbeing—positive or negative.

The first real study on No Nut November found no boost in desire, focus, or performance—just proof that abstinence doesn’t equal improvement.

3. Why the NoFap Movement Is Problematic

To be clear, some people explore NoFap or No Nut November because they’re trying to change patterns that feel compulsive—especially around porn use. There’s nothing wrong with wanting to feel more intentional about your sexuality.

But the problem lies in the messaging.

Research by Prause and Binnie (2023) found that men heavily involved in NoFap communities actually reported higher levels of depression, anxiety, and erectile dysfunction.

Why? Because these spaces often equate sexual desire with moral failure. They frame masturbation as something to conquer rather than understand.

As a sex therapist, I see how this can backfire. When you build a relationship with your body on guilt and control, pleasure starts to feel unsafe. Instead of empowerment, people often experience anxiety, shame, and confusion around sex.

When pleasure is treated like a problem, desire turns into shame. Healing begins when we replace control with understanding.

4. Masturbation Myths vs. Science

Let’s separate fact from fiction.

Far from being “draining” or “unhealthy,” masturbation is a normal and beneficial part of sexual expression. Here’s what research consistently shows:

• Better mood & sleep: Regular orgasm releases endorphins and oxytocin, reducing stress and helping you relax (Levin, 2007).

• Improved sexual function: Masturbation can enhance erectile functioning and support sexual confidence (Huang et al., 2022).

• Reduced risk of prostate cancer: Frequent ejaculation is associated with a lower risk in men (Gianotten, 2021).

• Better body image and self-esteem: Especially in women, self-pleasure is linked with feeling more comfortable and confident in one’s body (Gianotten et al., 2021).

  
  

So, if masturbation helps you feel relaxed, connected, or more in tune with your body—there’s zero reason to give it up.

Confidence often grows from self-acceptance. When you understand your body instead of judging it, pleasure becomes a source of strength, not shame.

5. Why People Keep Trying Abstinence Challenges

If science doesn’t support it, why does No Nut November still appeal to so many people?

Because abstinence can feel structured in a world that’s chaotic. It can create a sense of control, belonging, or purpose—especially for people struggling with anxiety, porn overuse, or loneliness.

But that’s not the same as healing. Real change doesn’t come from suppressing desire; it comes from understanding it.

There’s nothing wrong with taking a break from any behavior—sexual or otherwise. But when that choice is fueled by shame, it tends to reinforce disconnection rather than curiosity.

6. What We Can Learn from No Nut November

Here’s the takeaway I actually love about this challenge: it gets people talking about sex.

The 2025 study found that participants in No Nut November were more sexually flexible—meaning they were open to trying new approaches or talking about sexuality in different ways. That’s a good thing!

So maybe instead of quitting masturbation, we can learn to engage with it more mindfully.

Try asking yourself:

• “What does self-pleasure mean to me?”

• “How do I feel after I masturbate—connected, guilty, calm, or empty?”

• “Am I using sex or orgasm to avoid feelings, or to explore them?”

  
  

This kind of self-inquiry leads to deeper insight—and that’s where the growth really happens.

Real growth starts with reflection. Mindful curiosity about your sexual habits can open the door to deeper understanding and connection.

7. A Healthier Alternative: Mindful Masturbation

Mindful masturbation is about tuning into your sensations, emotions, and breath instead of rushing to orgasm.

It’s less about performance and more about connection.

This might look like:

• Setting aside time for self-touch without distraction or porn.

• Exploring what kinds of touch feel good, slow, or surprising.

• Noticing what thoughts arise—especially around guilt or permission.

  
  

It’s okay to pause, reflect, or even take a break from sexual activity. Just make sure it’s driven by curiosity, not shame.

8. How Therapy Can Help

When a new client reaches out to me, I know it’s taken courage. During the intake process, I aim to make things feel grounded and welcoming. We start with a brief consultation to see if we’re a good fit. If it feels aligned, we schedule your first session and I’ll invite you to share what brought you here and what you’d like to explore.

Many clients come in thinking their sexual patterns—or lack of them—mean something’s “wrong” with them. Often, it’s simply a matter of understanding how stress, trauma, or relationship dynamics affect desire.

Once care is established, our work becomes more intentional. I draw from EMDR, Gottman, and EFT approaches to help individuals and couples heal from sexual shame, build connection, and rediscover pleasure.

Therapy offers a space to explore your sexual and emotional patterns with curiosity, not judgment—helping you heal, connect, and grow.

For couples, that might mean learning to communicate about sex even when it’s uncomfortable. For individuals, it can mean rewriting beliefs about worth, desire, and pleasure.

This isn’t surface-level work—it’s deep, compassionate, and personalized. And I will always honor your pace.

If you’re curious about exploring your relationship with sexuality in a judgment-free space, I offer virtual sessions throughout California and in-person intensives in Mission Viejo.

9. The Bottom Line

There’s nothing wrong with choosing abstinence for personal reasons—but there’s also nothing magical about it.

The research is clear: No Nut November doesn’t make you stronger, sexier, or more spiritually aligned.

Your sexuality isn’t something to suppress; it’s something to understand.

So, instead of asking how long you can “go without,” maybe ask what kind of relationship you want to have with your own pleasure.

Because the goal isn’t control—it’s connection.

True strength isn’t about resisting pleasure—it’s about understanding and embracing it with awareness and connection.

Final Thoughts

Thanks so much for reading! If this resonated with you, share it with someone who might benefit—and if you’d like to dig deeper into these topics, check out my YouTube video linked above.

And remember: You deserve a healthy, happy, and pleasurable life. 💗

References

• Garas, M., Levang, S. L., & Pukall, C. F. (2025). No Nut November, temporary abstinence, and sexual wellbeing: A study of the short-term abstinence-based internet trend. The Journal of Sexual Medicine, 22(9), 1649–1657.

• Prause, N., & Binnie, J. (2023). Iatrogenic effects of reboot/NoFap on public health: A preregistered survey study. Sexualities, 27(8), 1608–1640.

• Levin, R. J. (2007). Sexual activity, health and well-being—The beneficial roles of coitus and masturbation. Sexual and Relationship Therapy, 22(1), 135–148.

• Gianotten, W. L. (2021). The (mental) health benefits of sexual expression. In M. Lew-Starowicz, A. Giraldi, & T. H. C. Krüger (Eds.), Psychiatry and Sexual Medicine. Springer International Publishing.

• Gianotten, W. L., Alley, J. C., & Diamond, L. M. (2021). The health benefits of sexual expression. International Journal of Sexual Health, 33(4), 478–493.

• Huang, S., Niu, C., & Santtila, P. (2022). Masturbation frequency and sexual function in individuals with and without sexual partners. Sexes, 3(2), 229–243.

• Meissner, V. H., Schroeter, L., Köhn, F. M., et al. (2019). Factors associated with low sexual desire in 45-year-old men: Findings from the German Male Sex-Study. Journal of Sex Medicine, 16(7), 981–991.

About the author

Dr. Holly is a leading expert in sexual health based in Orange County, certified as both a clinical sexologist and AASECT sex therapist. With extensive experience in sex therapy, sexual wellness, and relationship counseling, Holly provides evidence-based insights to clients in Orange County, the state of California and beyond. Recognized for expertise in sexual trauma recovery, sexual dysfunction, and intimacy, Holly is dedicated to empowering individuals with practical advice and research-backed strategies. For more, follow Holly for expert advice on sexual health and relationships.

Visit www.thehollywoodsexologist.com to learn more and request a consultation.