Changes during nofap

I was pretty much transmuting my urges to other things. I would have 2-3 exercise sessions a day (running, calisthenics, yoga), connecting with God more, slightly more honest and direct in my speech, more mental flexibility and endurance for business/work. This was all just to avoid the urges of first few days.

I don’t think the benefits come from holding in your nut, but more of what you do with that energy from holding in your nut.