I've never watched porn on a regular basis for about a decade, so I won't comment about that. As for masturbation, IME there's an optimum: too much of it (more than a couple of times a week for me -- YMMV) seems to cause apathy and increase my need for sleep, but too little (less than once a week) makes it harder for me to focussedly think about anything other than women, and to fall asleep; and after ten days or so I can feel physical discomfort in my testicles (which takes hours to go away even after I eventually masturbate).