Fact or Myth: Does Semen Retention Increase Testosterone?

Semen retention aka not ejaculating or in urban slang “no fapping” is an edge in the fitness and training community to enhance testosterone, energy and focus for men. In this article we will separate the wheat from the chaff looking at scientific evidence behind this practice, its timeline, benefits, and its actual impact on testosterone and these goals. Let’s dive into what’s real and what’s not.

What Is Semen Retention?

Semen retention is the practice of abstaining from ejaculation, either temporarily or for extended periods, with the belief that refraining from having orgasms can improve physical and mental health. Although “staying away from women during training” is a practice as old as the first Olympics in 1896, it has gained a lot more notoriety lately in sports and popular culture (cue “No-fap November” bros) or UFC interviews.

Claimed Benefits of Semen Retention

1. Increased energy
2. Increased strength
3. Improved focus
4. Improved mental clarity
5. Better self-control
6. More confidence
7. Increase in testosterone levels (this is where the debate begins).
8. Better discipline
9. More emotional growth

Does Semen Retention Really Increase Testosterone?

The Science Behind Testosterone and Semen Retention

While there are numerous anecdotal claims, scientific evidence on semen retention’s impact on testosterone is limited and mixed. Here’s what we know:

1. Short-Term Effects:
• Studies show that abstaining from ejaculation for about 7 days can result in a temporary increase in testosterone levels. However, this spike is not sustained over longer periods; as can be seen in this study by Jiang et al [1]. found that testosterone levels peaked on the seventh day of abstinence, showing a significant increase compared to baseline levels
2. Long-Term Effects:
• Hormone levels tend to stabilize regardless of ejaculation frequency. A review by Gray et al [2]. indicated that testosterone levels are regulated by a complex interplay of factors and are not significantly altered by long-term changes in ejaculation frequency.

Myth vs. Fact

• Myth: The notion that semen retention significantly boosts testosterone levels is largely a myth. While short-term abstinence can cause a temporary spike, there is no evidence to support sustained increases in testosterone with prolonged retention.

The Semen Retention Timeline: What to Expect

While testosterone levels may not see drastic changes, many men report physical and mental benefits during their semen retention journey. Here’s a general timeline of what to expect:

1-3 Days:

• Physical Changes: Initial energy increase as the body begins replenishing metabolites and nutritional stores in semen [3]. Also, the sperm and semen quality is the most “fresh” and high quality on day 1, or in medical terms, has the highest amount of total antioxidant capacity, which protect it from reactive oxygen species damage. Think, new clothes on day 1. There is the another side to this coin as well! Creating newer clothes on day 1 means that the delivery load with have the least amount of semen volume, sperm density, and total sperm count. More simply put, if the delivery truck goes out every day, each payload will have only carry that one day's worth of fresh sperm produced to deliver [4]. You’ve heard of “farm-to-table,” think “testicle-to-flesh” here.
• Mental State: Heightened awareness and control over urges.

1-2 Weeks:

• Physical Changes: Improved stamina. Or in some cases, depending on the previous frequency of ejaculation, preoccupation with the avoidance of the urge of ejaculation can occur due to the lack of routine release of addictive dopamine schedule previously. Also, the quality of the sperm and semen production improves on day number 4 as
• Mental State: Increased focus, confidence, motivation, and emotional resilience.

3+ Weeks:

• Physical Changes: Feelings of heightened strength as the body’s endorphin and hormone release schedule and frequency recalibration. In cases of previously high frequency of ejaculation, an increase in frequency of nocturnal erections may occur. Note also that ejaculation at this phase would likely result in a higher volume of semen in the ejaculate due to the retention of semen over the past 21+ days.
• Mental State: Greater discipline and sense of autonomy over impulses.

 

Other Benefits of Semen Retention

While testosterone gains may be minimal, semen retention can offer other benefits:

1. Improved Energy Levels: Retaining semen is believed to conserve energy and redirect it toward physical and mental productivity.
2. Better Focus and Mental Clarity: Abstinence from ejaculation may reduce distractions, helping men channel their energy into meaningful tasks.
3. Enhanced Self-Discipline: The practice of semen retention requires control and can strengthen willpower over time.
4. Improved Emotional Resilience: Some practitioners report better mood regulation and an increased ability to handle stress.
5. Potential Spiritual Growth: In various ancient practices, semen retention is linked to spiritual enlightenment and a deeper connection to oneself (hence priests and nuns take vows of celibacy). Although no research of scientific evidence exists currently to validate this claim. 

The relationship between ejaculatory frequency and testicular hormone physiology remains poorly understood in medical literature [5]. This is because the most robust evidence including double-blinded randomized control trials are typically not funded or possible in some regards when it comes to naturopathic medicine or behavioral science.

Semen Retention and Mental Focus: Lessons from Rocky Balboa and Real-life Athletes.

A recurring theme in sports and movies is the idea of abstaining from sex or staying away from women during intense training periods. This adage is popularized in films like the Rocky series, where Mickey tells Rocky Balboa: “Women weaken legs!”. Or more recently when Tyson Fury, before his fight with Oleksandr Usyk (2^nd fight), revealed that he barely talked to his wife for three months during his training camp to stay focused.

The Real Reason Behind This Practice

The idea isn’t rooted in any biological and physiological hack or studies of increasing testosterone that have been proven but rather the benefits of increasing mental focus. Athletes often sacrifice personal comforts to achieve obsessive focus on their goals. Even when we look at religious practices, there are priests and nuns that take vows of celibacy, this isn't done so that they become IBF bodybuilders and become jacked due to the benefits of increased testosterone but rather to attain the benefits of mental and spiritual purity. Avoiding sex or personal distractions becomes a way to conserve mental energy, maintain discipline, and channel all efforts into particular goals of training and preparation.

Abstaining from personal pleasures during preparation symbolizes a physical and mental commitment to the goal (almost like giving up something for lent or fasting during Ramadan in Islam or fasting during Yom Kippur in Judaism). It’s about:

1. Mental clarity: Reducing distractions to stay fully engaged in the process.
2. Discipline: Building self-control by removing temptations.
3. Obsessing with excellence: Achieving peak performance for some people requires cracking into an all-or-nothing mindset (cue David Goggins).

How to Practice Semen Retention Effectively

For those looking to explore semen retention, here are some practical tips to get started:

1. Set Clear Goals:

Understand why you want to practice semen retention. Are you seeking better focus, energy, or discipline? Having clear goals will help you stay motivated.

2. Start Gradually:

Begin by extending the time between ejaculations rather than jumping into long-term retention. Gradual changes make the practice more sustainable.

3. Incorporate Healthy Habits:

Combine semen retention with a healthy diet, regular exercise, and stress management techniques to amplify its benefits.

4. Practice Mindfulness and Meditation:

Use mindfulness or meditation techniques to help manage urges and redirect sexual energy into productive activities.

5. Stay Balanced:

Avoid extremes. While retention can be beneficial, excessive focus on it may lead to frustration or stress. Balance is key.

 

Addressing Common Myths About Semen Retention

There are many myths surrounding semen retention. Let’s debunk some of the most common ones:

Myth 1: Retention Always Increases Testosterone

While short-term abstinence may cause a small testosterone spike, prolonged retention does not significantly impact hormone levels.

Myth 2: Retention Guarantees Better Performance

Semen retention can improve focus and discipline, but it’s not a magic solution for all performance-related issues. A holistic approach to health is essential.

Myth 3: Retention Is Necessary for Energy Conservation

While retention can boost energy for some, it’s not the only way to feel energized. Proper nutrition, sleep, and exercise are equally important.

 

Final Thoughts

The idea that semen retention significantly increases testosterone is largely a myth. However, it does offer other valuable benefits, such as improved energy, focus, self-discipline, and emotional resilience. For those curious about the practice, semen retention can be a useful tool for personal growth when approached with balance and clear intentions.

Remember, semen retention is just one aspect of a healthy lifestyle. Combining it with proper nutrition, regular exercise, quality sleep, and stress management will yield the best overall results. As always, consult with a healthcare professional if you have questions about your hormonal health or well-being.