NoFap and Testosterone: What Quitting Porn Really Does

Yes — going without sex and masturbation for a few weeks can raise your testosterone.^[1] But if testosterone is the only reason you are thinking about quitting porn, you are underselling it. The strongest research on quitting points to changes you will notice far more: in your self-control, your relationship, and your sex life.

What happens to testosterone when you quit

In a German study, 10 men had their hormones measured before and after three weeks of sexual abstinence. Their resting testosterone was higher after the three weeks.^[1] It is a modest, real effect — a good start, not the whole story.

What the research shows about quitting porn

• More self-control. In an experiment, people who stopped watching porn became better at choosing a bigger reward later over a smaller one now — something people who gave up their favorite food instead did not show.^[2]
• A stronger relationship. People in relationships were randomly asked to stop porn for three weeks or to give up their favorite food instead. Those who stopped porn reported higher commitment to their partner.^[3]
• A brain that isn't constantly overstimulated. In a brain-imaging study of 64 men, more hours of porn per week went with less gray matter in a reward area of the brain and weaker links to the area that handles self-control.^[4]
• Better sex. Doctors have reported young men whose erection or orgasm problems went away after they cut out or stopped porn.^[5] Across 50 studies and over 50,000 people, men who watched more porn were less satisfied with their sex lives and relationships.^[6]

The bottom line

Testosterone gets people interested in quitting. What keeps them going is what they get back: focus, control over their own choices, and closeness with a real partner. If you want a realistic picture of the first weeks, read what changes after you quit.

Sources

1. [1] Exton M.S., Krüger T.H. et al. (2001). Endocrine response to masturbation-induced orgasm in healthy men following a 3-week sexual abstinence. World J Urol 19:377–382. PubMed
2. [2] Negash S., Sheppard N.V., Lambert N.M., Fincham F.D. (2016). Trading later rewards for current pleasure: Pornography consumption and delay discounting. J Sex Res 53(6):689–700. PubMed
3. [3] Lambert N.M., Negash S., Stillman T.F., Olmstead S.B., Fincham F.D. (2012). A love that doesn't last: Pornography consumption and weakened commitment to one's romantic partner. J Soc Clin Psychol 31(4):410–438. DOI
4. [4] Kühn S., Gallinat J. (2014). Brain structure and functional connectivity associated with pornography consumption: The brain on porn. JAMA Psychiatry 71(7):827–834. PubMed
5. [5] Park B.Y., Wilson G. et al. (2016). Is Internet pornography causing sexual dysfunctions? A review with clinical reports. Behav Sci 6(3):17. PMC
6. [6] Wright P.J., Tokunaga R.S., Kraus A., Klann E. (2017). Pornography consumption and satisfaction: A meta-analysis. Hum Commun Res 43(3):315–343. DOI