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Science of height increase

Can we become as tall as
we want?

Can we increase our height
at any age?

Can we increase our height
after puberty?

The answer to all these questions a BIG YES! But you will never know the answers for yourself if you don’t try.

Did you know that you can do many things in your growing years to increase your height?

Did you also know that you can also do a lot of things to grow even after puberty to increase your height?

You can really become 6-foot tall if you are under 21 and willing to put the hard work in. You can also gain 3-6 inches even if you are between the ages 21 and 30. Years old. It’s all about working hard in a planned and determined manner to achieve the height of your dreams. I can tell you with my own experience that if you want it badly then no power in the world can stop you from achieving your dream height.

If you are under 21

Nature wants you to become VERY TALL my friend!

When you are below 20–21, nature’s forces are already working within you to make you tall. All you have to do is to not become an obstacle in their path. Here is how you can help nature make you as tall as you want to be:

  • Have proper, planned nutrition and write it down. Make a detailed plan week-by-week, month-by-month and then follow it 100%.
  • Do exercises that stimulate your bones to grow longer. Make a plan, write every single element down and then follow it like a soldier.
  • Avoid sports and exercises which may damage your growth plates.
  • Avoid any childhood illnesses or cure them as soon as possible.
  • Take care of hormonal deficiencies, if you may have any.
  • Avoid things like smoking, alcohol, illegal drugs, etc.

If you are between 21 and 35

More than Nature, you are your own best friend. At this age, it is your time, effort and commitment that will get you the results you want.

You can still gain 3-4 inches within 18 months by following these rules:

  • Have proper planned nutrition.
  • Do exercises that stimulate your bones to grow longer, especially the shin bones.
  • Include exercises which stimulate the release of growth hormone.
  • Avoid things like smoking, alcohol, illegal drugs, etc.
  • AND not worry about your age. Irrespective of age, you can still increase your height by 3-4 inches or even more.

You can download our free resources here to keep you organised and motivated.
Download and print our free weekly meal planner here.
Download and print our free weekly exercise planner here.


Nutrition plays a very important role in growing tall. You need to eat the right food, in the right quantity, and in the right proportions to ensure your body gets sufficient proteins, fat, carbohydrates, vitamins and minerals required for physical growth.


Proteins are the building blocks of our bodies and they help increase our height by building and repairing our muscles and tissues. They are made of amino acids, which are essential for maintaining healthy bones, muscles, tissues, organs, skin, and teeth. Insufficient amounts of protein in our food can cause loss of muscle mass, abnormal growth, a weak immune system, and inadequate mental development. Therefore, consuming the right amount of protein is one of the best ways to increase height naturally.


There are two types of fats: good fats and bad fats. Good fats supply the body with essential fatty acids, which help in the absorption of fat-soluble vitamins (A, D, E and K), and are necessary for the production of hormones and mediators. Fats, especially in infancy and early childhood, are essential for neurological development and brain function. Bad fats, in the form of fried, oily foods, stunt our overall health and growth.


Carbs are the fuel for our bodies as they supply energy and help us in our day-to-day activities.

There are two types of carbs: good carbs and bad carbs. We should consume good carbs only and avoid bad carbs at any cost. Good carbs come from brown rice, whole wheat, sweet potato, etc., while bad carbs come from white sugar, carbonated drinks like Coca Cola, fried snacks and all types of fast food. However, excess of carbs – even good carbs – are likely to make you overweight, and it is difficult for overweight individuals to grow taller.


All vitamins are essential for normal body-functioning and growth. However, some specific vitamins, such as vitamin D and vitamin B-complex, can directly impact your height. Vitamin D is essential for the development and maintenance of our bones. It helps the body in the absorption of calcium, which is the most important mineral for bone formation and maintenance. Deficiency in vitamin D will result in less absorption of calcium, which will result in underdeveloped and weak bones, causing shortened height. Vitamin A’s role is also important, as it helps preserve calcium in our bones and keeps them healthy, thus playing a very important role in height increase. Apart from vitamin D, other vitamins like vitamin A, vitamin B1, vitamin B2 or riboflavin, vitamin C or ascorbic acid and vitamin F are also required for normal growth.


Minerals also play a vital role in height and body growth. For example, calcium is one of the most important minerals for bone growth and maintenance. Minerals such as calcium, magnesium, potassium, iron, manganese, phosphorus, iodine, fluoride, etc., are essential for our physical growth. Therefore, it’s essential to eat foods that are rich with these minerals, as the lack of them may severely stunt your growth.

Examples of foods that can help you grow taller: beans, chicken, leafy greens, yogurt, sweet potatoes, quinoa, eggs, berries, salmon, milk, dairy products, fruits, vegetables, beef, grains, bananas, ashvagandha, nuts and seeds.


Regular exercise has many benefits. It strengthens and tones your muscles and bones, helps you to maintain a healthy weight, and promotes growth-hormone production in the body. After nutrition, physical activity is the most important factor for height increase. Combined with the right diet, it can help you grow taller and achieve your maximum potential height.

Whether you exercise or not, your height will increase to some extent anyway, but when you engage in a regular, well-planned exercise routine, there is a very high chance that you will grow much taller than without exercise. Not all exercises will make you tall but yoga, stretching, skipping, biking, hanging, etc., will help you grow taller. These simple exercises do not require any gym equipment and can be done any time, anywhere.

Here is a list of some of the exercises that can help you grow tall:

Hanging, calf stretches, downward-facing dog, cobra pose, cat & cow pose, low lunge, neck stretches, heel raises, skipping, swimming.


Sleep is a very important factor that affects height and overall body growth. It is the main time your body gets to repair and rejuvenate all cells and tissues. Most of our growth hormone, which is crucial for height gain, is released in the brain during sleep. Therefore, 8–10 hours of deep sleep is essential to an increase in your height.


“If your mind can conceive it and believe it, it can achieve it” Napoleon Hill

To achieve the success in gaining the height of your dream it’s very important to have a positive mindset. First of all you must believe that you too can become tall. Most people don’t grow tall because by living around short people they also start believing unconsciously that they too will be short in height. In order to grow tall you should start visualizing yourself as a tall person in your mind. You should start imagining how you will feel once you become tall and all the things you would like to do. You start dreaming about how people are going to look at you and talk about you once you have become tall. When you exercise you should visualize in your mind that every exercise you do is making you taller slowly but steadily. Every time you eat some good food you should feel that every bite you take is going to add some height a little by little.

You must avoid any and all negativity in life. Don’t care about what losers say or talk. Just believe in yourself and keep marching forward like a soldier who is on a mission. Just believe in the process, believe in yourself and keep moving. If you can see yourself as a tall person in your mind then nothing in this world can stop you from achieving your dream.

Growth Hormones

What is Human Growth Hormone (HGH)?

The name growth hormone is self-explanatory: it is the hormone that helps your body grow taller, wider, and bigger. It helps the muscles, the bones, and everything else in your body to grow. It is also very important for the maintenance of your tissues and organs. HGH is produced in the pituitary gland inside the brain, and generally released into the body when we are asleep.

Food itself does not contain HGH, but it helps the body in producing it. For example, pineapples help your body produce more melatonin which help you find better sleep, and better sleep helps the body produce HGH. Therefore, it’s very important to do things that help your body produce enough HGH so that you can continue to grow in height.

Testosterone is another hormone responsible for growth in the body. A balanced diet and exercise can boost the levels of testosterone in the body, and thus help in growing taller. Testosterone is an anabolic hormone. It Increases muscle and bone mass in the body in addition to improving general health and well-being. Inadequate levels of testosterone may cause weakness, bone loss, and osteoporosis. In general, testosterone promotes protein synthesis and thus, growth of tissues. Anabolic effects of testosterone include growth of muscle mass and strength, increased bone density and strength, and stimulation of linear growth and bone maturation. It is very important to ensure high levels of testosterone both in males and females for overall physical growth, especially during teenage years and onwards.

The entire purpose of a good lifestyle, healthy habits, right nutrition, and proper exercise is to continuously stimulate our body to produce growth hormones so that you can grow taller.

Food that increase Growth Hormones

Foods high in amino acids may also boost the growth-hormone production in your body. Protein-rich foods like chicken, beef, pork, and fish, and dairy products such as milk, cheese, and yogurt can also provide the nutrition you need to boost your growth hormones. Some good examples of amino acid-rich foods are: raspberries, salmon sashimi, oysters, pomegranates, fortified plant milk, green leafy vegetables, fatty fish and fish oil, extra virgin olive oil, onions, pineapples, grass-fed beef, coconut oil, raw chocolate and raisins.

Foods which can kill testosterone and growth hormone production in your body:

Some foods can slow down the production of HGH and testosterone in your body, which leads to decreased growth levels. Examples of such foods are: diet soda, foods high in trans fats, alcohol, soya beans, low-grade meat, microwave popcorn, sugar.

Note: Growth Hormone Injections or Pills

First of all, I would not recommend these. However, if you (or your child) have abnormally slow or stunted growth, you can consult a medical specialist and get a prescription. Taking HGH externally will not be enough; a proper nutrition and physical activities are mandatory to grow taller and bigger. Taking growth hormones or testosterone without proper medical advice can severely damage the internal organs, sometimes irreparably.


It is commonly said that height is 80% genetics, and the rest is good nutrition and a healthy lifestyle. If we consider that to be true, then the questions to ask are- how tall should you be according to your genetics? Why is there no device to find out how tall you should be?.

People say that if your parents are tall, you will also be tall, Likewise, if your parents are short, you will be short too. This is a false belief. There are millions and millions of examples everywhere where children are taller than their parents. Even the World Health Organization (WHO) says that poor nutrition and illness in childhood limit human growth, not genetics. So, even if your parents or even grandparents are short, it does not mean that they were genetically short. Maybe they are short because of other reasons like poor nutrition, illness etc.

Take the example of South Korean women. South Korean women have managed to achieve the maximum height gain compared to women from all over the world in the last 100 years. The average height of South Korean women is now 20 centimeters taller than 100 years ago, according to a study published by Imperial College, London. They are a country with supposedly naturally short people but what happened to their genetics? How come they managed to beat their genetics and achieve the maximum gain in the entire world? Looks like that their genetics could not stop them from becoming taller by 20cms. This means that genetics are not everything. Looks like they have managed to grow taller by having access to better nutrition, enhanced physical activities and by being ambitious. If you try hard and smart you can beat your genetics just like the South Korean women did!


  1. Be positive and be happy always.
  2. Always visualize how great you will feel and look once you become tall
  3. Always be physically very active, everyday
  4. Stretch, and, repeat
  5. Always eat good food. Nutrition is the key
  6. Include a lot of protein, calcium, good fat and complex carbs in your meals
  7. Eat a lot of fruits and vegetables to ensure sufficient mineral and Vitamin levels in your body
  8. Drink 2-3 liters of water everyday
  9. Sleep 8-9 hours everyday
  10. Expose yourself to sunlight minimum 20 minutes a day


  1. Avoid negative thinking.
  2. Don’t listen to the opinions of losers.
  3. Say no to junk food like pizza, pasta, burger, chips or an deep fried food like samosa, pakora etc
  4. Don’t eat anything made from white flour like samosa, pasta, noodles, biscuits etc.
  5. Don’t drink sugary beverages and sweets like coke, Pepsi, soda, footie, sweets etc.
  6. Don’t eat excessive carbs
  7. Never smoke, never drink alcohol
  8. Never even try any illegal drugs
  9. Don’t lift very heavy weights especially without proper training
  10. Avoid any strong impact sports at early age

Make Me Taller

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