45% T-Boost in 7 Days? The Science is WEAK

Testosterone Levels and Masturbation: The NoFap Myth

Dear reader, you've probably heard that if you stop masturbating for 7 days, your testosterone levels will shoot up by 45%. Sounds kind of magical, right? Like, all you have to do is keep your hands off yourself and, poof, you’re stronger, sexier, and more alpha than ever.

But here’s the deal: that claim is based on one small, old study that’s been twisted way out of proportion. The idea that masturbation is messing up your hormones and that abstaining from it will unlock beast mode is more myth than fact.

Let’s talk about what actually happens to testosterone levels and masturbation, and what you really need to know about your hormones, your habits, and your hard-on energy.

Where the 45% Claim Comes From

Back in 2003, researchers in China ran a small study with 28 dudes. They were curious about how abstaining from ejaculation might affect testosterone. Here’s what they found:

• Days 1–6: Nothing major. Testosterone levels stayed about the same.
• Day 7: Testosterone peaked at about 145.7% of the starting level.
• Day 8 and beyond: The spike disappeared. Levels dropped back to normal.

Boom. The internet ran with that one-day spike, turned it into a “45% testosterone boost,” and forgot all the messy details, like the fact that this increase was temporary, not long-term, and has never been repeated in other scientific studies.

Is Masturbation Killing Your Testosterone?

In a word: No.

Here’s what modern research says about testosterone levels and masturbation:

• After sex or masturbation, your testosterone might drop slightly, but it rebounds fast, usually within hours.
• Frequent ejaculation doesn’t lower your overall testosterone. Your body knows how to maintain balance.
• Sexual activity can temporarily boost testosterone levels, thanks to arousal and excitement.

Unless you’re jerking off so much it’s seriously messing with your sleep, stress, or sex life, your testosterone is probably fine.

Why Do Some Guys Feel “Different” on NoFap?

Great question. A lot of men on NoFap forums talk about feeling more confident, energized, or clear-headed about a week into abstinence. That’s real, but it’s not necessarily about testosterone.

Here’s what might be going on instead:

• You’re focusing your energy on new things and habits.
• You’re breaking a habit that felt compulsive or made you feel guilty.
• You’re telling yourself a new story, and that can be powerful, almost like a mental placebo.

There’s nothing wrong with choosing to take a break from porn or masturbation. But be honest: you’re making a behavior change, not performing magic on your hormones.

How To Actually Boost Your Testosterone (For Real)

If your vibe is “I want more energy, better sex, and stronger wood,” skipping masturbation is not the best long-term strategy. But these are:

1. Sleep more, seriously: Less than 6 hours of sleep? Testosterone drops. 7–9 hours? You’re good.
2. Pick up heavy things: Resistance training (think squats, deadlifts, push-ups) raises your T levels, especially when done regularly.
3. Eat the good fats: Your body needs healthy fats for hormone production. Avocados, eggs, nuts, full-fat dairy, yes, even steak.
4. Kill the stress: Cortisol (the stress hormone) is testosterone’s enemy. Meditate, go outside, laugh more, scroll less.
5. Get it checked: If you have low sex drive, focus issues, or energy crashes, get your testosterone tested.

The Bottom Line on Testosterone Levels and Masturbation

That popular claim about testosterone jumping 45% after 7 days of no masturbation? It’s based on a single study with 28 people, and the spike lasted only one day. That’s not what science calls a reliable biohack.

Masturbation doesn’t wreck your testosterone. Abstinence doesn’t make you superhuman. Your levels are way more affected by sleep, food, exercise, and stress than what you do with your penis alone.

So, if you want to skip jerking off for a week and see how it makes you feel, go for it. Just know the real boost you're chasing probably won’t come from keeping your pants on; it’ll come from taking care of your whole body and mind.

Stay sexy, informed, and skeptical. Because being a better lover isn’t about less pleasure, it’s about smarter choices.

BECOME THE BEST LOVER YOU CAN BE