and the Emerging Science of Addiction, by Gary Wilson.

Like the bible is to Christians, this book is to NoFappers.

I've explained what NoFap is in another video,

so if you don't know, it's important you watch

that video first, that I've linked in the description below.

The thesis of the book, in Gary's own words:

"Pornography poses a significant threat

"to the emotional wellbeing of many of its users,

"and it would be irresponsible not to acknowledge

"that threat as real and pressing."

With that said, Gary makes it clear from the get-go

that more research is needed into the neuroscience

of porn addiction and for therapeutic responses.

No let's move on to the lessons.

The first is the rise of NoFap.

It began in 2008, when people were freaking out

and posting on forums about their erectile dysfunction.

But they could get an erection to extreme porn

and the help of the good ol' death-grip-style masturbation.

When a dude went on his first 80-day NoFap streak,

more commonly known as a reboot,

he started experiencing incredible benefits,

which NoFappers refer to as superpowers.

These fapsters began to come out of their closets

and share their success stories.

Soon the NoFap subreddit on reddit.com blew up.

It's now accrued over a quarter of a million followers.

You can find over 2,000 accounts

of people's rebooting experiences, including my own,

over at yourbrainonporn.com/rebooting-accounts.

I've also made a video that shows you the 10 most common

benefits people experience when they quit porn.

Now for some studies.

Moderate porn use is correlated with reduced grey matter

and decreased sexual responsiveness.

This was presented in the prestigious medical journal,

JAMA Psychiatry, in 2014.

The researchers cautioned that the heavy porn user's brains

might have been pre-shrunken rather than shrunken

by porn usage, but favoured the degree of porn use

as the most plausible explanation.

The next lesson: frequency of porn viewing

correlates with depression, anxiety, stress,

and social malfunctioning, as well as less sexual

and relationship satisfaction and altered sexual tastes,

poorer quality of life and health,

and real-life intimacy problems.

The studies can be found in the description below.

Lesson four: nerve connections between the reward circuit

and prefrontal cortex worsen with increased porn watching.

This is what experts at Germany's Max Planck Institute

found when analysing the brains of internet porn users.

They say, "Dysfunction of the circuitry has been related

"to inappropriate behavioural choices, such as drug seeking,

"regardless of the potential negative outcome."

This is evidence of an association between porn use

and impaired impulse control.

Gary backs his arguments with 197 citations

and plenty more studies, so if you're interested

in exploring the science further,

I recommend reading the book, which is available

for the best $5 you'll ever spend

over at yourbrainonporn.com.

That brings us to lesson five.

The last part of this book shares the most common tips

to help people like you during their recovery process.

Here they are.

Delete porn from all your devices.

Move your furniture around to eliminate environmental cues

that could potentially trigger you.

Download a porn blocker.

Track your NoFap streak with a day counter.

If you feel urges, do push-ups instead.

Exercise.

Get outside.

Meditate.

Keep a journal to record your progress.

Do keep in mind that rebooting is not a linear process,

so if you're high on life one week and down in the dumps

in the next, be sure to stick it out.

Pursue a hobby you've been putting off.

Get inspiration by reading success stories.

And last of all, my favourite, educate yourself.

Watching this video is a great start.

It blows my mind how sceptics will sit back

and make pithy comments about NoFap being pseudoscience,

without actually making an effort

to try rebooting for themselves.

Given that thousands of others are reporting

the benefits they experience, the emerging science

presented in this book, along with the fact

that there is a huge potential upside,

and essentially no downside to trying,

then any logical person would deduce

that simply giving it a go is superior to continue pursuing

a diminished sex life and poor well-being.

So when I do videos on porn and NoFap,

you guys always have questions,

so please ask in the comments below,

and I'll answer them to the best of my ability.

Thank you for watching,

and don't forget to check out my other NoFap videos.

Cheers.