90 Days NoFap Challenge- A Perfect Guide For Beginner

  • Author: Sumit
  • Published: April 27, 2020
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Just think about it, how successfully you have wasted your time while jerking off to xxx pictures and videos.

The classes that you have missed, that girl that could have become your soul mate, and the number of wonderful opportunities that you have missed, all because of tiredness that comes after jerking off.

You may, started to watch things that you shouldn’t be watching when you were in 7th grade.

And let suppose your age is 21 now, then you have wasted 2920 days, is that shocking?

What if, everything that you have done in the past, recovers in just 90 days, everything, your confidence, your focus, your mental stability, and many other things that can make you a perfect man.

That’s cool, right?

In the process of getting all these benefits you have to do one thing which can change your flip your life, and believe me, it really helps to give a new perspective on life, it helps to achieve goals.

The challenge that you have to take is known as the “Nofap 90 Days Challenge”.

Nofap Journey

90 days challenge helps you to recover all the mistakes that you have done in the past, it helps your body by making your dopamine level back to normal.

What is Dopamine?

It is a brain signaling chemical, which plays an essential role in helping people initiate movements. It plays a significant role in thinking, motivation, emotions, and addiction. Loss of the dopamine-producing cells in this brain region leads to some of the classic symptoms of Parkinson’s disease(1).

Key Benefits Of NoFap

nofap challenge

I have posted a blog post about all the benefits that a nofap challenge can provide, you can read all the benefits by clicking on the link here.

You may have already read about the benefits of nofap because everybody is discussing that but some benefits are very common and these are the 5 most common benefits of nofap that you gonna notice on the journey for sure.

1:- Strong Hairs

When you take a nofap challenge, you stop wasting your semen and semen has over 200 different varieties of protein in it, which can provide your hair the shine and strength that it so desperately needs.

Semen also contains spermidine (A compound), which, when used on human scalps, has been shown to increase shaft elongation (LOL) as well as prolonged hair growth(2).

Your semen also contains keratin, it works by smoothing down the cells that overlap to make your hair strands.

The layers of cells, known as the hair cuticle, probably absorb the keratin, resulting in hair that looks full and shining.

Keratin also helps to make curly hair less frizzy, easier to style, and straighter in appearance(3).

(Hey, Do porn and masturbation prevent you from becoming the best version of yourself? If yes then please check out Reboot Cure once Featured in TheGuardian, Inc, Forbes).

Does Fapping Way Too Much Cause Hair loss?

No, there is no scientific evidence that fapping causes hair loss.

You may have heard that semen contains high levels of protein, and so with every ejaculation, the body is losing protein that it could use for hair growth.

It is 100% true that semen is high in protein, it contains approximately 5 grams of protein per 100 milliliters of semen, each ejaculation contains just 3.3 to 3.7 milliliters of semen, which is a comparatively small amount.

Another theory is that fapping imbalances testosterone, which in turn increases the levels of a hormone associated with hair loss, called dihydrotestosterone (DHT).

However, a study(4) from 2001 showed that adult males actually had an improvement in testosterone levels after abstaining from fapping for 3 weeks.

This indicates that testosterone levels might really rise if a person avoids ejaculating.

In either case, there is no evidence to suggest that fapping increases DHT levels(5).

Should I Take A Nofap Challenge To Save My Hairs?

Absolutely Yes, I have seen a drastic change in my hair quality during a nofap journey.

According to science, semen does not help in hair loss but according to me, it does, because I know how good nofap is.

My hairs are a lot smoother compare to those days when I used to fap too much.

What To Do If You Are Losing Hairs Heavily?

Visit a hair specialist and know what caused the hair loss. Change your diet and stop fapping for god sake.

Can NoFap Help In Growing Beard?

nofap beard

Maybe, there is no scientific proof related to that but many people have claimed that my facial hair is growing rapidly, That is because nofap increases the testosterone level drastically (45%) in just a week.

Testosterone can help facial hair to become thicker. Men with lots of testosterone have longer beards.

2:- NoFap For Skin

Who likes dull ugly looking skin? No One. Here comes the nofap for rescue, nofap helps your skin by providing essential nutrients and proteins which are important for healthy glowing skin.

Again, semen contains the antioxidant “spermidine”. It is great for the skin. It’s believed to smooth skin, lessen wrinkles, and even reduce acne.

Some Questions

Is Nofap Good For Skin?

Yes, I have noticed that my skin and complexion have increased, and the acne on my face has cleared up a fair bit as there are not as many bumps or pimples.

Now my skin looks fresh and clear and I feel confident. After taking that challenge, my skin is becoming smoother and smoother day by day.

Nofap For Skin, Any Scientific Evidence?

Yes saving your semen helps to get glowing skin, semen is mainly used for procreation, it can have amazing benefits for everyday life.

In semen, You can find a crystalline polyamine compound called Spermine in semen. This particular compound is also known as an antioxidant. It is believed to diminish wrinkles, smooth skin and help with taming or stopping acne(6).

Can Nofap Make Skin Glow?

According to a new study, it is believed semen retention is good for the skin. The proteins and nutrients present in semen can make your face glow and help to lighten those nasty-looking scars too.

Can Nofap Cure Pimples?

Maybe because our semen contains an anti-oxidant called spermine that is thought to diminish wrinkles, smooth the skin, and help with acne.

3:- Boosts Confidence

nofap confidence

Confidence is a key to success, without confidence you are not gonna make it and when we fap too much we started to lose that confidence, which is very essential for you to become successful.

many people are suffering from low confidence and many of them are losing hope.

Nofap helps in increasing confidence, removing depression, anxiety, fear, and social awkwardness.

As I said nofap increases testosterone levels by 45% in just a week and testosterone helps in increasing self-confidence.

I know how it feels after a relapse, and that is why I have created a program that’ll help you quit porn and masturbation addiction, check out Reboot Cure (Featured in TheGuardian, Inc, Forbes)

How Testosterone Helps In Boosting The Confidence?

Higher levels of testosterone lead to increased feelings of confidence. while lower levels of testosterone may cause hair loss, reduce bone mass, difficulty in sleeping, and many more.

Excessive Fapping Causes Depression?

I think so but science has a different perspective about that.

Jerking off is a healthy, normal activity. Many people fap regularly for pleasure, for exploration, or for fun.

Fapping has many positive benefits, including stress release, better mood, and excellent relaxation.

But fapping too much is sometimes associated with guilt and depression. That isn’t because fapping too much causes depression. Instead, it’s likely because religious and cultural traditions sometimes associate self-pleasure and fapping with feelings such as shame and sin.

Read More:

What Do I think?

In my opinion, Nofap saves us from falling into the deep darkness of depression. We feel guilty and it leads to depression and when you start a nofap journey, things started to change, so I suggest you take this challenge and defeat the depression.

Does Testosterone Help In Decreasing Depression?

Maybe, testosterone boosts the production of serotonin or the happy chemical. Testosterone levels tend to drop as men age, and some studies have revealed that men with lower levels are more prone to have depressive symptoms.

Should I Take Supplements To Boosts My Testosterone Levels?

No instead try natural things to boost your testosterone levels.

What I Can Do To Increase My Testosterone Levels?

Exercise and Lift Weights: According to a study found that people who exercised regularly had higher testosterone levels.

Eat Protein, Fat, and Carbs: Eating a sufficient amount of protein can help maintain healthy levels and aid in fat loss, which is also linked with your testosterone.

Consume Vitamin D: Research has revealed that it has numerous health benefits, and may also work as a natural testosterone booster.

Eat Vitamin Rich Foods: studies suggest vitamins A, C and E can play a role in your testosterone levels.

Sleep Well, At Least 8 Hours:  Getting good sleep is just as important for your health as diet and exercise It may also have significant effects on your testosterone levels.

4:- Strong Immune System

nofap immune system

A strong immune system is very important, it helps by shielding your body from many kinds of bacteria which can make you ill in a blink of an eye.

This point has two different opinions.

My opinion:- Nofap has made me a beast, I am hardly falling sick since I started the nofap challenge. I am feeling very strong from the inside.

Science Opinion:- When men jerk off, a little cortisol gets released, which is the stress hormone. This boosts their immune system.

Hey, I Have Worked My Ass Off To Create This Porn Recovery Program For You, —–> REBOOT CURE

What Semen Contains?

Our semen contains many essential vitamins and minerals like Calcium, Vitamin C, Chlorine, Fructose, Citric acid, Lactic acid, Magnesium, Phosphorus, Sodium, Potassium, Vitamin B12, and Zinc.

These vital vitamins and minerals help our immune system because these nutrients work as antioxidants and antioxidants boost our immune system by fighting with free radicals.

Jerking Off excessively harms the immune system?

(No Scientific Evidence) fapping way too much slowly lowers the immunity, metabolism, and resistance power.

The ejaculation fluid includes several needed elements that are a must for the body’s healthy functioning, such as proteins, calcium, zinc, sodium, and sugars.

Whenever these elements are discarded, it affects the digestive juice absorption process that can lead to constipation as well.

What Are The Probability Of falling Sick During NoFap Journey?

Chances are low but you may fall sick if your diet is poor and you are not taking care of yourself.

You will feel much stronger physically than ever before.

Can NoFap Boost My Stamina?

Vitamin B12 present in semen benefits us by increasing our stamina. vitamin B12 supports to convert the food you consume into energy that your cells can use.

It also keeps your body’s blood cells and nervous cells strong and helps stop a type of anemia that can make you tired and weak.

5:- Strong Muscles


I always wanted to be shredded but it wasn’t possible for me at that time because I was wasting my time and strength on videos that I shouldn’t be watching.

But now things are different and going on my way, I am lifting more weight than ever before and my body is looking good, now I love to go gym daily.

90 Days complete guide, build only for you, —–> Reboot Cure

Can NoFap Make Me Muscular?

No, It totally depends on you, how committed you are. Nofap is not a magic trick that can make you a beast in just a day.

What nofap does is, allow your body to lift more weights because it provides strength to do this.

Many people who are on a nofap journey see the change in themselves because they are practicing nofap as well as are working hard to become muscular.

Jerking Off Kills Your Gains?

Fapping is causing your testosterone levels to drop. This means you are losing muscle, which also leads to increased estrogen.

The act of fapping is similar to high-intensity interval training, which is extremely catabolic.

For those who do not understand what catabolic means, it means “muscle destroying.” Fappingkills your gains.

How To Stop Losing Muscles Mass?

Eat protein-rich foods: Studies revealed that adults can lose up to 8 percent of muscle mass each decade after age 40. One of the major reasons older adults, in particular, are affected by a lessening in muscle mass is they’re not eating enough calories, protein, and amino acids.

Go To The Gym: Cardiovascular exercise and weight training are important because they consistently stimulate and signal the muscles to grow. According to a study by journal Medicine and Science in Sports found that, Men and women in their 60s and 70s who started weight training developed muscles as large and as strong as people in their 40s.

Get enough vitamin D: A deficiency of vitamin D can impact your body’s ability to build muscle. Age itself can predispose you to a lack of vitamin D, but if you have darkened skin, avoid the sun, or are obese, you’re at risk too.

What Do You Think?

As I said, I have seen some awesome improvements in myself. I am a hundred and one percent sure that you will also see the difference between current you and past you.

6:- More Energy

nofap energy

I always became really tired when I was addicted to fapping but now I can play my favorite sports for hours and I m feeling really fit.

I remember how I always compromised my health with some random sh*t. Now I am feeling like I am on cloud 9, it’s such an amazing feeling can’t describe in words.

How NoFap Increases Energy?

Nofap increases testosterone levels and Testosterone is responsible for enhanced muscle mass. Leaner body mass helps manage weight and increases energy.

I am Having Hard Time Falling Asleep During NoFap, Why?

That is maybe because during the nofap your body gets a sudden dose of energy that you haven’t got before.

Here are some best tips for you so you can fall asleep easily. (Source- Healthline.com)

Lower the Room Temperature: Your body temperature changes when you fall asleep. Core temperature decreases, and the temperature of your hands and feet increases. If your room is too warm, you might have a difficult time falling asleep. Arranging your thermostat to a cool temperature between 60–75°F (15–23°C) could help.

Practice Yoga And Meditation: When people are stressed, they tend to have trouble falling asleep. Yoga, meditation, and mindfulness are ways to calm the mind and relax the body. Furthermore, they have been shown to improve sleep.

Stop Looking At Your Clock: It is common to wake up in the middle of the night. Nevertheless, the failure to fall back asleep can ruin a good night’s rest. People who wake up in the middle of the night usually tend to watch the clock and obsess about the fact that they cannot fall back asleep. Clock-watching is popular among people suffering from insomnia. This behavior may create anxiety about sleeplessness.

Read More:

Famous People Who have Taken Nofap Challenge

Some famous personalities have done semen retention to make themselves great. (Source)

Mike Tyson ( Famous Boxer )

A boxing legend Mike Tyson has done semen retention or nofap for around 5 years. That’s Insane.

“I never understood that conquering so many women takes so much from you more than adds so much to you. I always read that the great fighters never had loved before matches and I was a growing kid and I wanted to be the youngest heavyweight champion in the world, so I restrained myself from sensuality for around 5 years.”

Muhammad Ali ( Legendary Boxer )

“There’s a boy just come down his name is Cassius Clay. If you bet on him each time he fights, you’ll be a rich man, ‘cause he won’t lose a single fight. I believe his thing is physical control. And he’s got it. Any kid who can control his love can win the title”.

Sir Issac Newton: ( You All Know Who He Is )

Life, long celibate. Believed to have died a virgin.
“The way to chastity is not to struggle with incontinent thoughts but to avert the thoughts by some employment or by reading or by meditating on other things,”

Nikola Tesla: ( Famous Inventor )

He thought that celibacy spurred on the brain…” One of Tesla’s other biographers, Kenneth Swezey, a journalist who remained close to Tesla in his last years, announced Tesla “an absolute celibate,” and confirmed that he rarely slept.

Steve Jobs ( Founder of Apple )

“Our birth control method up to that point was Steve’s coitus interruptus, also announced the pull-out method, which for him was about his saving his energy for work,’ she wrote. He told that he didn’t want to climax so he could build ‘power and wealth by keeping one’s vital energies.”

Read Similar:

Some Questions Asked By The Readers

These are some questions asked by our readers.

Can NoFap Remove Anxiety?

Yes, nofap can help in curing social anxiety because when you fap too much it affects your dopamine levels badly, which can lead to depression and anxiety. Nofap helps your dopamine level back to normal.

Is Edging During NoFap Is Relapse?

Yes, stay away don’t watch, just close the window that you have opened. I consider edging a relapse because you are taking the nofap challenge to reset your brain from those dirty videos.

Cold Shower During Nofap Helps or Not?

Cold showers are any showers with a water temperature below 70°F or 21.1°C. They have health benefits. Water therapy also called hydrotherapy has been used for centuries to take advantage of our body’s tendency to adjust to harsher conditions. As a consequence, our bodies become more resistant to stress.

Cold showers also help in boosting testosterone levels, The research by the Thrombosis Research Institute showed that cold water showers actually increase testosterone production in men. Increased testosterone levels not only increase a man’s libido, but also his overall strength and energy level.

Feeling Flatline, What To Do?

It happens you don’t have to be scared about that. Man people feel flatlined after a week or two weeks it is normal. It will get back to normal don’t worry.

After How Many Days My Dopamine Level Get Back To Normal?

Actually, depends on how badly you are affected. I take 90 days to reset but some ways can help to increase dopamine levels faster and naturally( Source- Healthline.com ).

Eat Lots Of Protein Rich Foods: Proteins are made up of smaller building blocks called amino acids. There are 23 different amino acids, some of which your body can synthesize, and others that you must get from food. One amino acid called tyrosine plays a critical role in the production of dopamine.

Eat Less Saturated Fat: Some animal study has found that saturated fats, such as those found in animal fat, butter, full-fat dairy, and coconut oil, may disrupt dopamine signaling in the brain when consumed in very large amounts.

Exercise: Exercise is praised for boosting endorphin levels and improving mood. Mood changes can be seen after as little as 10 minutes of aerobic activity but tend to be highest after at least 20 minutes. While these effects are probably not entirely due to differences in dopamine levels, animal experimentation suggests that exercise can boost dopamine levels in the brain.

Can NoFap Make My Voice Deeper?

Many people are claiming that they are seeing the difference in their voice after just a week or two weeks of nofap, that is because of testosterone levels.  According to science: Deep voices are associated with high testosterone levels and yes they are a signal of high testosterone count in the body.

The vocal cord gets stretched by testosterone, and this leads to voice deepening during Nofap.

Does NoFap Really Attract Women?

Nofap helps to increase your confidence and raise your testosterone that means you will start to chase girls but it really depends upon you.

How To Start A NoFap Challenge

Just take a deep breath and say “Let’s Do This”, I know most of you will relapse after some days or after a couple of weeks but trust me you don’t know how better your life will become if you completed this challenge.

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Some Tips For You

These tips worked for me and I hope they will help you as well.

Don’t Count Days

Counting days is the most stupid thing you can do. You will surely relapse if you started to count days. What you can do instead, just mark down the starting day (the day when you started the nofap journey) and the ending day, and after that just stop fapping.

Whenever You Feel Like you Will Relapse, Just Take A Cold Shower

A cold shower will help you by shifting your mind to other things rather than those videos. I am using this strategy and it is working for me.

Go Outside And Play

It is another way to sift your mind and it really works. Relapsing? just go outside and play basketball, football, soccer, whatever you wanna play, just distract your mind.

Count Back To Five

When your mind is constantly thinking about those things, then just count back to five using your fingers, it will help your brain cool down, so you can think about what you were about to do.

Do Meditation

Meditation will provide better thinking and will help you calm down. I always meditate for 20 minutes daily and I’m seeing improvements.

Read Motivational Quotes

It will help you keep going on your journey. Motivational quotes make you motivated and give you a desire to do something.

These were some tips for you which may help you to stay on your journey.

“Thanks For Reading”

Discover How To Finally Put An End To Your Porn Addiction!

Sumit is a chemical engineer and a motivational speaker. He is a regular contributor to MrMindBlowing.com.


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Leave a Reply
  1. I tried the challenge. It felt good after 5 days. Then at day 10, I had a sex dream and I came all over myself. I tried again an extra week but I jerked off at day 8 to avoid coming in my dreams. How can I go past 10 days?

  2. Hello, I’m Roger from France.
    Thank you for this complete article. I’m 52 years old and I believe that watching porn on the Internet is now the greatest threat for men.
    You can try to exercise and eat well but if you are addicted to porn your life will go from worst to worst. It’s chemical and due to our brain evolution.

  3. I read everything bit of your write up they are so educating, thanks for the energy you put in so as to educate us about this self destructive act, thanks alot.
    My question is: during the nofap for 90 days what if some one is experiencing nocturnal emissions in the process won’t it inhibit the recovery process? 🤔

  4. Thank you so much. I am at my lowest point suffering so much now I see you had passed through this and I think I can make it as you could. Thanks allot for the information. Tyrosine. Aminoacids.

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