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Iron
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Credit to @nuttheb less scrolling though
I will talk about how you can gain length in:
All you need for this is:
What you need to ditch:
Hormones
Growth is influenced by multiple hormones,
environment, lifestyle and genetics.
The hormones that play the biggest role on growth such as HGH are created in the pituitary gland.
If you want to grow you need to know about hormones as they are crucial for bone formation.
What is HGH?
HGH is a hormone produced by the pituitary
gland located inside the Sphenoid bone.
It stimulates the growth of muscle,
cartilage, and bones.
HGH production reaches it’s peak in in the younger years of a person.
HGH is commonly used for children that are lacking vertical growth.
HGH is mostly produced in the first two hours of sleep and after excercising.
The most HGH is produced during the night. HGH has a lot of other functions in the body such as muscle building or skin elasticity.
HGH also increases levels of IGF-1
H.G.H is also used as anti-aging treatment Because of the importance of the H.G.H to
the biology of your body.
Injecting HGH into your body is probably not the best idea as it can have a lot of negative side effects.
Cells will grow faster so it could accelerate the growth of cancer cells too.
IGF-1 (Insulin-like growth factor 1)
Is a hormone produced in the liver and other organs
in response to HGH.
The highest rates of IGF-1 occur during puberty.
IGF-1 influences the effect HGH has on your body.
When HGH is released, it stimulates the liver to
produce IGF-1.
IGF-1 then is used by the body to heal and grow almost every cell in your body.
Protein intake is ESSENTIAL for IGF-1 levels in humans.
the nervous system and the gut.
Somatostatin inhibits your HGH and IGF-1.
Somatostatin levels that are too low can cause
hormonal inbalances.
Ghrelin
Ghrelin is a peptide that increases HGH release.
Most of the Ghrelin is produced by the gut.
Ghrelin is released when the stomach is empty and release of this peptide stop fully when the stomach is full.
How to maximize HGH?
-Excercise
-Sleep
-Fasting
-Protein
Excercise
magnesium
It has been proven that lifting heavy weights (5-8 reps until failure) boosts HGH very noticably in a short period.
While I also don’t recommend lifting weights because it can compress your body so your bones won’t grow.
HIIT (High intensity interval training) is a better alternative to weightlifting. HIIT exists from doing excercises without rest for something like 20 minutes to get to 85% of your maximum hearth rate.
Sleep
Sleep is the most important factor when it comes to growth hormones. But a lot of people are still getting suboptimal sleep. So I am going to teach you how to optimize sleep to benefit your growth hormone levels.
During the night your pineal gland produces melatonin, a hormone and antioxidant that helps you to fall asleep and have a higher quality of sleep.
I would advise against taking melatonin as a supplement as you should optimize your lifestyle first.
Things that decrease melatonin:
• Fluoride. (brush teeth with water or coconut oil)
• Stress/Cortisol. (keep calm)
• Artificial blue light. (wear blue light blockers)
• EMF exposure (turn your wifi router off at night.
• Fasting (eat some fructose before bed)
• Folate, magnesium, and zinc deficiencies.
• Caffeine (no coffee)
• Vitamin D before Sleep (don’t take Vitamin D supplements right before bed)
Things that increase melatonin:
• Optimizing your circadian rhythm.
• Minimizing light during sleep and in the evening. (keep room dark)
• Sufficient sunlight exposure during the day.
• Sufficient exercise during the day. (tired body = tired brain)
• Sufficient protein intake (2g/kg bodyweight).
• Earthing/grounding during the day.
• Sufficient.
• Eating pineapple natural raises melatonin levels.
The circadian rhtyhm is your sleep-wake cycle, the internal clock of the body. When the circadian rhtyhm is not in check it results in suboptimal sleep, which will affect your hormones.
The circadian rhythm regulates when which hormones are released: cortisol and testosterone to wake you up in the morning, melatonin to help you sleep at night. The circadian rhythm determines when these hormones are released
This is why going to bed early or sleeping for 10+ hours won’t always mean good sleep, You have to wake up and go to sleep at times which align with your circadian rhythm
The most important influence on circadian rhythm is light.
You were designed to wake up when the sun rises and go to sleep after the sunset. Your body would know when it is day and night because of the light it is exposed to at that time of the day. If there was almost no light is was night, blue light meant it was daytime and red light meant there is a sunrise or a sunset.
Seeing the sunrise and sunset every day is one of the fastest ways to obtain a correct circadian rhythm. But you should also limit blue light exposure after sunset, because this hacks your brain into thinking it is still daytime, lowering the levels of melatonin in your body, so you will be less tired at night, resulting in you having a harder time to fall asleep.
In the modern world we are always using some kind of electronic device that emits blue light. The best would bet o stop being on your phone at night, but that isn’t really an option anymore in the modern world.
Best ways to limit blue light exposure: Blue light blocking glasses, candles or red light instead of blue light, activating the blue light filter on your phone or install a prgram like f.lux.
So for you to have an optimal circadian rhythm you have to use light to your advantage:
Limit blue light exposure after sunset, watch the sunrise and sunset daily and try to keep your room dark during sleep(not pitch black).
Temperature also influences circadian rhythm but plays a smaller role as opposed to light. It is very simple try to keep your room cold when you are sleeping.
One of the things I also like to do to help me sleep besides wearing blue light blocking glasses and go to bed early is drinking a sleep cocktail. This cocktail consists of a few ingredients:
Fasting
I discussed Ghrelin earlier and how more Ghrelin results in more HGH and in result IGF-1
Ghrelin is released when the stomach is empty but also when you know that you don’t have access to food.
If you have chosen to not eat food you will be less hungry as opposed to when you cannot get food.
This is probably so the HGH lowers blood sugar so you can focus better on obtaining food like an Hunter-Gatherer did.
Fasting is an amazing way to increase HGH.
Studies have indicated that fasting for 3 days can increase your HGH with 300%, and if you fast for 7 more days your HGH will increase by 1250%!
Increase protein intake.
Protein intake is essential for your hormones that make you grow.
But not just the quantity is important when it comes to protein, but also the quality.
The best quality proteins you can eat are from animal based products, such as
meat, eggs, dairy and fish.
You can’t really get good quality proteins from plant products.
That’s because plant proteins don’t contain a good amino acid profile or they have too many antinutrients.
A good example is soy, soy is one of the not many plants that contain a good amino acid profile, the problem is that soy is full of phytoestrogens and other antinutrients.
Diet
Diet is one of the most important factors when it comes to growing in height.
If your body doesn’t get the sufficient nutrients it needs to create bones it doesn’t matter how much you sleep or do these lengthening techniques.
It is also important your diet doesn’t spike insulin too much, because insulin and growth hormones are antagonists, more insulin is less growth hormones, that’s why I recommend an animal based diet containing: Meat, fish, eggs, dairy, fruits, honey and other animal products.
A diet like this doesn’t spike insulin because fructose doesn’t need insulin to go into the cell.
Ofcourse I don’t expect you to follow this precisely but atleast stay away from complex carbs then like grains, roots and seeds as they spike insulin the most.
Cow Milk
Lets start with one of the best foods you NEED to consume to increase height.
Cow milk is what a calf drinks to grow into a big cow. It holds all the essential building blocks your body needs to grow bigger. It even contains growth hormones like IGF-1.
Unfortunately a lot of people drink pasteurized milk nowadays. Which has all the amino acids, growth hormones, peptides, vitamins and minerals damaged because of the heating.
That’s why i recommend drinking RAW MILK which contains all the essential nutrients your body needs to grow.
Essential micronutrients
Micronutrients in general are a super-complex topic and I could really go in depth about it and write 20 paragraphs for each nutrient. But I will spare you guys the rant and just talk about the micronutrients you need for bone grwoth and how you to obtain them.
Vitamin A
Vitamin A is a fat-soluble vitamin that plays many roles in your body of which bone growth is one.
There are two versions of Vitamin A: Retinol and beta-Carotene. Retinol is a more 12 times stronger form of Vitamin A as opposed to beta-Carotene. Retinol is mostly found in animal products while beta-Carotene is found in plant products. For bone growth it is best to focus on consuming Retinol instead of beta-Carotenes.
Foods high in Retinol:
Egg yolks
Any animal liver
Fish like Salmon or Mackerel
Dairy
Vitamin D
Vitamin D is actually a hormone and is crucial for bone growth.
Best source by far for Vitamin D is the sun because Vitamin D in food works less effective, but it’s always good to get some Vitamin D from food when you can’t get it from the sun.
Vitamin D rich foods:
Oysters
Clams
Fatty fish
Dairy
Liver
Vitamin K2
One of the most forgotten but important micronutrients there is.
Vitamin K exists of K1 and K2 of which K2 is the most important. Again K2 is mostly found in animal products or fermented foods.
Foods rich in K2:
Eel
Cheese
Sauerkraut
Beef Liver
Calcium
You probably already know that this mineral is important for bones. Important with minerals is that you keep a good balance between all of them. If you supplement calcium it is also important to keep track of your Vitamin D, magnesium and phosphor levels.
Foods rich in Calcium:
Dairy products
Winter squash
Egg shells (Yes, you can eat those)
Zinc
Zinc is a mineral almost everyone is lacking in nowadays. Vegans lack this mineral the most as this mineral is only found in big amount in animal products. Zinc is found to aid in bone growth and boosts growth hormones responsible for bone growth.
Foods high in Zinc:
Oysters
Clams
Other Shellfish
Red meat
Poultry
Collagen
Bones are made of collagen, not calcium like everyone will tell you. Collagen is only fund in Animal products and is also synthesized by the body. Your body needs amino acids and vitamin C to create collagen.
Foods high in collagen:
Bone broth
Meat
Fish
Eggs
Vitamin C
This vitamin is needed for your body to synthesize collagen in the bones so it’s neede for bone growth and growing taller.
Foods rich in vitamin C:
Guava
Bell peppers
Berries
Citrus fruits
Stretches
These stretches are directed toward your spine, abdominals, chest and neck. The stretches make you taller but the height is NOT permanent. It is important to keep good posture, stay hydrated and to not stress too much.
Good posture makes sure your torso is not compressed, you avoid compression by avoiding upright sitting and slouched sitting, instead sit in a reversed slouched sitting position.
While most of the stretching height gains are NOT permanent it can help to make you have a permanent height gains since it gives tension on the bones and tension on bones will eventually make them grow.
The Cobra Stretch:
The Cobra Stretch is a stretch that resembles a Cobra rising up from the ground. It is a great way to stretch out your torso and tight abs.
How to do the Cobra stretch:
Dead hangs:
Dead hangs are a very easy stretch that stretches your torso very well.
How to dead hang:
Cat stretch:
The cat stretch is exactly like what it sounds like because it mimics how a cat would stretch. And is a great excercise for stretching and lubricating the torso.
How to do the cat stretch:
Toe touching:
Toe touching is a stretch that is performed like the name already says and is another great excercise to stretch the torso and spine.
Neck stretch:
Stretches aimed to stretch your neck
Chest stretch:
Stretches aimed to stretch your chest
Leg lengthening
Increasing height in legs is quite tricky especially if
you’ve passed the puberty stage but it’s not
impossible because I managed to do it, there are
individuals who did it as you will read later and you
too can do it if you’re steadfast.
There are three ways you can successfully increase
your leg length.
1. Cycling with a raised seat
2. Using ankle weights or resistance bands
3. Doing plenty of jumps every day.
Cycling with raised seat
This method can increase your shinbones by 2 to 3 inches in 3 years.
Maximized HGH is crucial for this to happen.
What you need:
-Stationary bike with adjustable seat
-10 minutes a day
-Determination
How to do it:
This technique is actually very simple and does not take that much time to do.
It basically consists of you cycling on a stationary bike with a raised seat so your legs are reaching fort he pedals.
You start by raising the seat by 1/4th of an inch. After you have grown 1/4th of an inch you increase the height of the seat again with 1/4th of an inch.
It’s very important that you don’t raise the seat too much, because when the seat is too high cycling is almost impossible and you won’t grow
Don’t cycle too fast or with too much power trying to have the highest speed, rather focus on the technique.
You want to fully stretch the leg down and reach for the pedal with the arch of your foot (inside the tringle on picture below) and to really feel that stretch. If the technique is done wrong you won’t grow.
Do this technique for atleast 15 minutes everyday on a stationary bike.
This technique is very easy and doesn’t take that much time.
You can expect 1 inch in shinbone length in four months!
Microfracturing method
This technique is GUARANTEED to make you grow if done correctly, but will take around 2 hours a day and you need to be very disciplined and dedicated for this method.
There really is no know maximum amount you can grow with this technique so if you are really consistent you can grow a LOT.
What you need
How to do it
Step 1
Create the sufficient microfractures, this is done by putting pressure and resistance on the bones, when there is sufficient pressure and resistance, your bones will get small fractures which are called microfractures.
Microfractures can be created in a lot of ways because all it really needs is force that is put on the bone.
You can create microfractures by:
You want to create these microfractures so you can grow taller. If you have created these microfractures, your body will heal and fill up these microfractures and this results in a thicker bone.
Step 2
The reason your bones grow thicker but not longer when these microfractures are filled up is because of gravity.
That’s why you need to eliminate gravity by using counterforce such as: heavy weight or good quality resistance bands that pull on a body part such as the ankle in the vertical direction which will stretch the bone to get longer instead of thicker.
Shinbone5 minutes after you’ve created these microfracture you want to be stretching them.
My favourite way is to stretch them by using a tight resistance band attached to my ankles.
Step 3
Keep your limb stretched like this for an entire hour, so your bones will grow in length, but make sure the resistance band or ankle weight pulls on the bone instead of the joints and ligaments.
After that hour is done you should stop for a maximum of 10 minutes to restore blood flow and continue stretching again for 40 minutes. DON’T COMPRESS YOUR LEGS IN ANY WAY. That is so important because if you walk or stand your legs will compress and gravity will hinder you from growing in length.
Step 4
You want to do all these things in the evening right before going to sleep, so you don’t have to leave your bed and compress your bones after doing these excercises and can grow overnight for optimal results.
For even more results you can stretch yourself while sleeping on the shinbone with resistance bands.
How do you know you have enough microfractures?
Collarbone technique
Repeat exercise 1 and 2 as instructed over a
period of time and you should see positive results, guaranteed.
How long it takes for results to show will vary from person to person.
Overall you should notice a slight improvement in just 2/3 months, results may be harder to notice if you are exercising your shoulder muscles with weights at the same time. If you don’t, don’t panic, do not make the mistake of giving up at that point, some individuals may take a month later to achieve lift off.
Generally by the 5 – 6 months period into our program, most people should experience noticeable improvements.
If you have managed to achieve lift off within the period of the first 2‐3 months, you should be able to achieve the visible improvements of bone growth akin to the before and after pictures up on our website.
Once you achieve lift off, you should be able to maintain a steady ‘gradual’ growth rate if
you stick to the program rigidly and providing you stay sick and injury free. At that stage
your overall physique will ultimately determine how wide you can/want to be.
Because the gains are very gradual, some people are not aware of the improvements until they look back at their pictures they have of taken of themselves 6 months ago. So it’s in your interest to take some before pictures for reference later.
Our program has been tested and proven to us and to our users to effectively widen the shoulder bones over a period of time.
Excercise 1
For the starting position you need to position yourself in the middle of a room with about one and a half arms length of space in front and behind you.
You need to be standing in an upright position with both feet slightly apart. You should straighten both of your arms and have them relaxed by your sides. That is your starting position.
From the established starting position you begin ‘exercise 1’ by rotating (slow to begin with) nothing but one arm (either left or right arm) anticlockwise (keeping your arm straight) so your arm would appear to be making a windmill effect (try and make full circles with the arm).
Keep the rotations going with the same arm, as soon as you’ve got the first arm rotating like a windmill, start rotating the other arm in exactly the same way but alternating the rotations so both of your arms would appear to be mimicking a reverse backstroke in swimming (a reverse backstroke because the rotations of the arms in a back stroke are clockwise, while exercise1 requires you to rotate both of your arms anticlockwise).
Now you’ve got both arms rotating alternatively anticlockwise, gradually pick up the pace (keep it slow), keeping the rest of your body still as possible, the only parts of your body that should be in motion are your arms and nothing else, bend your knees slightly if it helps to keep you steady.
Excercise 2
Exercise 2 is more or less the same as exercise 1. The ONLY difference is, in exercise 2, the rotations of the arms are not alternated but synchronised similar to a 'breast stroke' in swimming.
Basically in exercise 2 you will need to start in the same position as ‘exercise 1’ and just like in exercise 1 you will need to windmill both of your arms in an anticlockwise direction, but instead of performing alternated arm rotations as in exercise 1, with exercise 2 you would need to be synchronising both of your arm rotations (almost mimicking a breast stroke).
Again try to make full circles with both arms.
Forearms and fingers
For the starting position you need to position yourself anywhere in a room with about
one and a half arms length of space in front of you.
You need to be standing in an upright standing position with both of your arms straightened and relaxed by your sides and with both feet slightly apart. That is your starting position.
From the starting position you will need to raise both of your arms (without bending them) about 90 degrees vertically upwards in front of you.
From this new position, you will need to shake both hands in the ‘exact’ same way as you would do if you were to shake your hands dry after washing your hands.
You will need to repeat the shaking hands dry exercise so that you become familiar with that exercise.
The shaking hands dry exercise is the exercise that is recognised to lengthen the fingers.
Make sure your fingers feel the thrust at the end of every shake of your hands.
Once you are familiar with the shaking hands dry exercise, you can then modify that exercise to transform it into the exercise that will lengthen your forearms.
To do that you will need to repeat the shaking hands dry exercise but this time with both of your hands closed into a fist shape without clenching your fists.
It’s very important you keep your hands closed and relaxed but not clenched
tightly so that it gives you the flexibility to shake your hands in that position. When you
perform the shaking hands dry exercise with your hands closed but not clenched, you will
be performing the longer forearms exercise. As basic as it is, that is the longer forearms
exercise.
To get your wrist accustomed to the exercises and avoid straining and injuries, you should do
no more than 200 repeated handshakes on your very first day.
You may experience slight soreness in your wrists after the first day. If you do, you should rest for a day before your next longer arms exercise routine, if not repeat the exercise the following day and increase the number of handshakes (with your hands closed but not clenched) to 240 in your next routine.
Whether if you feel any soreness or not the day after your second routine, you should rest for a day, but if you experience excessive soreness then you should rest for 2‐3 days and do not perform anymore exercises until your wrists feel normal again.
In your next longer forearms exercise routine you should be performing 280 handshakes.
The pattern here is you should increase the number of handshakes (with your hands closed but not clenched) in increments of 40 handshakes between each exercise routine until you reach our recommended maximum amount, and if at anytime between each routine you feel any soreness in your wrists, you should rest between 1‐3 days depending on the level of soreness you’re experiencing before starting your next exercise routine.
Once you have manage to build up your wrist’s resistance to the maximum handshakes recommended for the exercise, you then should be able to sustain the maximum number of handshakes in every routine without experiencing any excessive side effects.
Accustoming your wrists to the longer arms exercise routine is very important if you are to succeed. The biggest mistake one can make is rush things in the beginning where it’s not entirely necessary, just bear in mind it’s not sprint it’s a marathon.
I will talk about how you can gain length in:
- Abdomen
- Femurs
- Shinbones
- Fingers
- Forearms
- Collarbone
- Spine
All you need for this is:
- Time
- Stationary bike with adjustable seat
- Resistance bands
- Dedication
What you need to ditch:
- Nicotine
- Alcohol
- Processed foods
- Bad sleep
Hormones
Growth is influenced by multiple hormones,
environment, lifestyle and genetics.
The hormones that play the biggest role on growth such as HGH are created in the pituitary gland.
If you want to grow you need to know about hormones as they are crucial for bone formation.
What is HGH?
HGH is a hormone produced by the pituitary
gland located inside the Sphenoid bone.
It stimulates the growth of muscle,
cartilage, and bones.
HGH production reaches it’s peak in in the younger years of a person.
HGH is commonly used for children that are lacking vertical growth.
HGH is mostly produced in the first two hours of sleep and after excercising.
The most HGH is produced during the night. HGH has a lot of other functions in the body such as muscle building or skin elasticity.
HGH also increases levels of IGF-1
H.G.H is also used as anti-aging treatment Because of the importance of the H.G.H to
the biology of your body.
Injecting HGH into your body is probably not the best idea as it can have a lot of negative side effects.
Cells will grow faster so it could accelerate the growth of cancer cells too.
IGF-1 (Insulin-like growth factor 1)
Is a hormone produced in the liver and other organs
in response to HGH.
The highest rates of IGF-1 occur during puberty.
IGF-1 influences the effect HGH has on your body.
When HGH is released, it stimulates the liver to
produce IGF-1.
IGF-1 then is used by the body to heal and grow almost every cell in your body.
Protein intake is ESSENTIAL for IGF-1 levels in humans.
- Somatostatin (Growth Hormone Inhibiting Hormone).
the nervous system and the gut.
Somatostatin inhibits your HGH and IGF-1.
Somatostatin levels that are too low can cause
hormonal inbalances.
Ghrelin
Ghrelin is a peptide that increases HGH release.
Most of the Ghrelin is produced by the gut.
Ghrelin is released when the stomach is empty and release of this peptide stop fully when the stomach is full.
How to maximize HGH?
-Excercise
-Sleep
-Fasting
-Protein
Excercise
magnesium
It has been proven that lifting heavy weights (5-8 reps until failure) boosts HGH very noticably in a short period.
While I also don’t recommend lifting weights because it can compress your body so your bones won’t grow.
HIIT (High intensity interval training) is a better alternative to weightlifting. HIIT exists from doing excercises without rest for something like 20 minutes to get to 85% of your maximum hearth rate.
Sleep
Sleep is the most important factor when it comes to growth hormones. But a lot of people are still getting suboptimal sleep. So I am going to teach you how to optimize sleep to benefit your growth hormone levels.
During the night your pineal gland produces melatonin, a hormone and antioxidant that helps you to fall asleep and have a higher quality of sleep.
I would advise against taking melatonin as a supplement as you should optimize your lifestyle first.
Things that decrease melatonin:
• Fluoride. (brush teeth with water or coconut oil)
• Stress/Cortisol. (keep calm)
• Artificial blue light. (wear blue light blockers)
• EMF exposure (turn your wifi router off at night.
• Fasting (eat some fructose before bed)
• Folate, magnesium, and zinc deficiencies.
• Caffeine (no coffee)
• Vitamin D before Sleep (don’t take Vitamin D supplements right before bed)
Things that increase melatonin:
• Optimizing your circadian rhythm.
• Minimizing light during sleep and in the evening. (keep room dark)
• Sufficient sunlight exposure during the day.
• Sufficient exercise during the day. (tired body = tired brain)
• Sufficient protein intake (2g/kg bodyweight).
• Earthing/grounding during the day.
• Sufficient.
• Eating pineapple natural raises melatonin levels.
The circadian rhtyhm is your sleep-wake cycle, the internal clock of the body. When the circadian rhtyhm is not in check it results in suboptimal sleep, which will affect your hormones.
The circadian rhythm regulates when which hormones are released: cortisol and testosterone to wake you up in the morning, melatonin to help you sleep at night. The circadian rhythm determines when these hormones are released
This is why going to bed early or sleeping for 10+ hours won’t always mean good sleep, You have to wake up and go to sleep at times which align with your circadian rhythm
The most important influence on circadian rhythm is light.
You were designed to wake up when the sun rises and go to sleep after the sunset. Your body would know when it is day and night because of the light it is exposed to at that time of the day. If there was almost no light is was night, blue light meant it was daytime and red light meant there is a sunrise or a sunset.
Seeing the sunrise and sunset every day is one of the fastest ways to obtain a correct circadian rhythm. But you should also limit blue light exposure after sunset, because this hacks your brain into thinking it is still daytime, lowering the levels of melatonin in your body, so you will be less tired at night, resulting in you having a harder time to fall asleep.
In the modern world we are always using some kind of electronic device that emits blue light. The best would bet o stop being on your phone at night, but that isn’t really an option anymore in the modern world.
Best ways to limit blue light exposure: Blue light blocking glasses, candles or red light instead of blue light, activating the blue light filter on your phone or install a prgram like f.lux.
So for you to have an optimal circadian rhythm you have to use light to your advantage:
Limit blue light exposure after sunset, watch the sunrise and sunset daily and try to keep your room dark during sleep(not pitch black).
Temperature also influences circadian rhythm but plays a smaller role as opposed to light. It is very simple try to keep your room cold when you are sleeping.
One of the things I also like to do to help me sleep besides wearing blue light blocking glasses and go to bed early is drinking a sleep cocktail. This cocktail consists of a few ingredients:
- Chamomile tea made with mineral water
- Honey
- Glycine
- L-Theanine
- Magnesium Bicarbonate
Fasting
I discussed Ghrelin earlier and how more Ghrelin results in more HGH and in result IGF-1
Ghrelin is released when the stomach is empty but also when you know that you don’t have access to food.
If you have chosen to not eat food you will be less hungry as opposed to when you cannot get food.
This is probably so the HGH lowers blood sugar so you can focus better on obtaining food like an Hunter-Gatherer did.
Fasting is an amazing way to increase HGH.
Studies have indicated that fasting for 3 days can increase your HGH with 300%, and if you fast for 7 more days your HGH will increase by 1250%!
Increase protein intake.
Protein intake is essential for your hormones that make you grow.
But not just the quantity is important when it comes to protein, but also the quality.
The best quality proteins you can eat are from animal based products, such as
meat, eggs, dairy and fish.
You can’t really get good quality proteins from plant products.
That’s because plant proteins don’t contain a good amino acid profile or they have too many antinutrients.
A good example is soy, soy is one of the not many plants that contain a good amino acid profile, the problem is that soy is full of phytoestrogens and other antinutrients.
Diet
Diet is one of the most important factors when it comes to growing in height.
If your body doesn’t get the sufficient nutrients it needs to create bones it doesn’t matter how much you sleep or do these lengthening techniques.
It is also important your diet doesn’t spike insulin too much, because insulin and growth hormones are antagonists, more insulin is less growth hormones, that’s why I recommend an animal based diet containing: Meat, fish, eggs, dairy, fruits, honey and other animal products.
A diet like this doesn’t spike insulin because fructose doesn’t need insulin to go into the cell.
Ofcourse I don’t expect you to follow this precisely but atleast stay away from complex carbs then like grains, roots and seeds as they spike insulin the most.
Cow Milk
Lets start with one of the best foods you NEED to consume to increase height.
Cow milk is what a calf drinks to grow into a big cow. It holds all the essential building blocks your body needs to grow bigger. It even contains growth hormones like IGF-1.
Unfortunately a lot of people drink pasteurized milk nowadays. Which has all the amino acids, growth hormones, peptides, vitamins and minerals damaged because of the heating.
That’s why i recommend drinking RAW MILK which contains all the essential nutrients your body needs to grow.
Essential micronutrients
Micronutrients in general are a super-complex topic and I could really go in depth about it and write 20 paragraphs for each nutrient. But I will spare you guys the rant and just talk about the micronutrients you need for bone grwoth and how you to obtain them.
Vitamin A
Vitamin A is a fat-soluble vitamin that plays many roles in your body of which bone growth is one.
There are two versions of Vitamin A: Retinol and beta-Carotene. Retinol is a more 12 times stronger form of Vitamin A as opposed to beta-Carotene. Retinol is mostly found in animal products while beta-Carotene is found in plant products. For bone growth it is best to focus on consuming Retinol instead of beta-Carotenes.
Foods high in Retinol:
Egg yolks
Any animal liver
Fish like Salmon or Mackerel
Dairy
Vitamin D
Vitamin D is actually a hormone and is crucial for bone growth.
Best source by far for Vitamin D is the sun because Vitamin D in food works less effective, but it’s always good to get some Vitamin D from food when you can’t get it from the sun.
Vitamin D rich foods:
Oysters
Clams
Fatty fish
Dairy
Liver
Vitamin K2
One of the most forgotten but important micronutrients there is.
Vitamin K exists of K1 and K2 of which K2 is the most important. Again K2 is mostly found in animal products or fermented foods.
Foods rich in K2:
Eel
Cheese
Sauerkraut
Beef Liver
Calcium
You probably already know that this mineral is important for bones. Important with minerals is that you keep a good balance between all of them. If you supplement calcium it is also important to keep track of your Vitamin D, magnesium and phosphor levels.
Foods rich in Calcium:
Dairy products
Winter squash
Egg shells (Yes, you can eat those)
Zinc
Zinc is a mineral almost everyone is lacking in nowadays. Vegans lack this mineral the most as this mineral is only found in big amount in animal products. Zinc is found to aid in bone growth and boosts growth hormones responsible for bone growth.
Foods high in Zinc:
Oysters
Clams
Other Shellfish
Red meat
Poultry
Collagen
Bones are made of collagen, not calcium like everyone will tell you. Collagen is only fund in Animal products and is also synthesized by the body. Your body needs amino acids and vitamin C to create collagen.
Foods high in collagen:
Bone broth
Meat
Fish
Eggs
Vitamin C
This vitamin is needed for your body to synthesize collagen in the bones so it’s neede for bone growth and growing taller.
Foods rich in vitamin C:
Guava
Bell peppers
Berries
Citrus fruits
Stretches
These stretches are directed toward your spine, abdominals, chest and neck. The stretches make you taller but the height is NOT permanent. It is important to keep good posture, stay hydrated and to not stress too much.
Good posture makes sure your torso is not compressed, you avoid compression by avoiding upright sitting and slouched sitting, instead sit in a reversed slouched sitting position.
While most of the stretching height gains are NOT permanent it can help to make you have a permanent height gains since it gives tension on the bones and tension on bones will eventually make them grow.
The Cobra Stretch:
The Cobra Stretch is a stretch that resembles a Cobra rising up from the ground. It is a great way to stretch out your torso and tight abs.
How to do the Cobra stretch:
- Begin by lying prone (face down) on the floor with your toes pointed down.
- By pressing your palms into the ground, lift your chest and torso off the floor until your arms are straight.
- Press your feet and hips into the ground (this will prevent them from coming off the ground as you push your upper body up).
Dead hangs:
Dead hangs are a very easy stretch that stretches your torso very well.
How to dead hang:
- Start by grabbing a bar or another high object of which you can hang like a door.
- Hang from this object and relax your body but try to keep straight posture while hanging.
- Try to hang until your wrists give up.
Cat stretch:
The cat stretch is exactly like what it sounds like because it mimics how a cat would stretch. And is a great excercise for stretching and lubricating the torso.
How to do the cat stretch:
- Get on all fours so that your knees are under your hips and your palms are under your shoulders.
- Look forward, inhale, and lightly engage your core.
- Round/flex your back to get a good stretch while simultaneously tucking your chin into your chest and exhaling. Hold for a few seconds.
- Return to a neutral torso and repeat.
Toe touching:
Toe touching is a stretch that is performed like the name already says and is another great excercise to stretch the torso and spine.
- Stand straight with your feet at a shoulder-wide distance to each other.
- Keep your toes facing forward throughout the toe touch exercises.
- In the starting position, you have to keep your arms by your side, legs straight, and knees a little bent.
- Bend forward from the torso and try to touch your toes with your fingers.
- Keep your body loose as it will help you in touching the toes.
- Reach as low as you can and hold this pose for 20 counts.
- Return to the position where you started the touching toes exercise and then repeat.
Neck stretch:
Stretches aimed to stretch your neck
- Stand upright with a straight neck.
- Stretch your neck to the left over your left shoulder for 10 seconds.
- Do the same to the right side for 10 seconds.
- Now put your head back as far as you can and look at the ceiling for 10 seconds.
- Keep standing straight but now stretch the back of your neck by looking at the floor for 10 seconds
- Roll your head around for 10 seconds
- Repeat this 3 times
Chest stretch:
Stretches aimed to stretch your chest
- Hold the stretch like in the picture below.
- Stand straight while holding hands.
- Breathe all your air out.
- Look up.
- Feel the stretch and hold for 20 seconds
Leg lengthening
Increasing height in legs is quite tricky especially if
you’ve passed the puberty stage but it’s not
impossible because I managed to do it, there are
individuals who did it as you will read later and you
too can do it if you’re steadfast.
There are three ways you can successfully increase
your leg length.
1. Cycling with a raised seat
2. Using ankle weights or resistance bands
3. Doing plenty of jumps every day.
Cycling with raised seat
This method can increase your shinbones by 2 to 3 inches in 3 years.
Maximized HGH is crucial for this to happen.
What you need:
-Stationary bike with adjustable seat
-10 minutes a day
-Determination
How to do it:
This technique is actually very simple and does not take that much time to do.
It basically consists of you cycling on a stationary bike with a raised seat so your legs are reaching fort he pedals.
You start by raising the seat by 1/4th of an inch. After you have grown 1/4th of an inch you increase the height of the seat again with 1/4th of an inch.
It’s very important that you don’t raise the seat too much, because when the seat is too high cycling is almost impossible and you won’t grow
Don’t cycle too fast or with too much power trying to have the highest speed, rather focus on the technique.
You want to fully stretch the leg down and reach for the pedal with the arch of your foot (inside the tringle on picture below) and to really feel that stretch. If the technique is done wrong you won’t grow.
Do this technique for atleast 15 minutes everyday on a stationary bike.
This technique is very easy and doesn’t take that much time.
You can expect 1 inch in shinbone length in four months!
Microfracturing method
This technique is GUARANTEED to make you grow if done correctly, but will take around 2 hours a day and you need to be very disciplined and dedicated for this method.
There really is no know maximum amount you can grow with this technique so if you are really consistent you can grow a LOT.
What you need
- At least 2 hours a day for maximum results
- A good quality resistance band
- Ankle weights
How to do it
- Create microfractures
- Stretch microfractures
- Heal microfractures
- Sleep
Step 1
Create the sufficient microfractures, this is done by putting pressure and resistance on the bones, when there is sufficient pressure and resistance, your bones will get small fractures which are called microfractures.
Microfractures can be created in a lot of ways because all it really needs is force that is put on the bone.
You can create microfractures by:
- Jumping
- Kicking against a punching bag
- Running or Sprinting
- Dancing
- Skipping rope
You want to create these microfractures so you can grow taller. If you have created these microfractures, your body will heal and fill up these microfractures and this results in a thicker bone.
Step 2
The reason your bones grow thicker but not longer when these microfractures are filled up is because of gravity.
That’s why you need to eliminate gravity by using counterforce such as: heavy weight or good quality resistance bands that pull on a body part such as the ankle in the vertical direction which will stretch the bone to get longer instead of thicker.
Shinbone5 minutes after you’ve created these microfracture you want to be stretching them.
My favourite way is to stretch them by using a tight resistance band attached to my ankles.
Step 3
Keep your limb stretched like this for an entire hour, so your bones will grow in length, but make sure the resistance band or ankle weight pulls on the bone instead of the joints and ligaments.
After that hour is done you should stop for a maximum of 10 minutes to restore blood flow and continue stretching again for 40 minutes. DON’T COMPRESS YOUR LEGS IN ANY WAY. That is so important because if you walk or stand your legs will compress and gravity will hinder you from growing in length.
Step 4
You want to do all these things in the evening right before going to sleep, so you don’t have to leave your bed and compress your bones after doing these excercises and can grow overnight for optimal results.
For even more results you can stretch yourself while sleeping on the shinbone with resistance bands.
How do you know you have enough microfractures?
- Feeling of slight pain in the shin bone or on the side.
- will be sensitive to touch.
- When you move or put pressure on the shinbone by jumping you feel a sharp pain on the shinbone or on the side of it.
Collarbone technique
Repeat exercise 1 and 2 as instructed over a
period of time and you should see positive results, guaranteed.
How long it takes for results to show will vary from person to person.
Overall you should notice a slight improvement in just 2/3 months, results may be harder to notice if you are exercising your shoulder muscles with weights at the same time. If you don’t, don’t panic, do not make the mistake of giving up at that point, some individuals may take a month later to achieve lift off.
Generally by the 5 – 6 months period into our program, most people should experience noticeable improvements.
If you have managed to achieve lift off within the period of the first 2‐3 months, you should be able to achieve the visible improvements of bone growth akin to the before and after pictures up on our website.
Once you achieve lift off, you should be able to maintain a steady ‘gradual’ growth rate if
you stick to the program rigidly and providing you stay sick and injury free. At that stage
your overall physique will ultimately determine how wide you can/want to be.
Because the gains are very gradual, some people are not aware of the improvements until they look back at their pictures they have of taken of themselves 6 months ago. So it’s in your interest to take some before pictures for reference later.
Our program has been tested and proven to us and to our users to effectively widen the shoulder bones over a period of time.
Excercise 1
For the starting position you need to position yourself in the middle of a room with about one and a half arms length of space in front and behind you.
You need to be standing in an upright position with both feet slightly apart. You should straighten both of your arms and have them relaxed by your sides. That is your starting position.
From the established starting position you begin ‘exercise 1’ by rotating (slow to begin with) nothing but one arm (either left or right arm) anticlockwise (keeping your arm straight) so your arm would appear to be making a windmill effect (try and make full circles with the arm).
Keep the rotations going with the same arm, as soon as you’ve got the first arm rotating like a windmill, start rotating the other arm in exactly the same way but alternating the rotations so both of your arms would appear to be mimicking a reverse backstroke in swimming (a reverse backstroke because the rotations of the arms in a back stroke are clockwise, while exercise1 requires you to rotate both of your arms anticlockwise).
Now you’ve got both arms rotating alternatively anticlockwise, gradually pick up the pace (keep it slow), keeping the rest of your body still as possible, the only parts of your body that should be in motion are your arms and nothing else, bend your knees slightly if it helps to keep you steady.
Excercise 2
Exercise 2 is more or less the same as exercise 1. The ONLY difference is, in exercise 2, the rotations of the arms are not alternated but synchronised similar to a 'breast stroke' in swimming.
Basically in exercise 2 you will need to start in the same position as ‘exercise 1’ and just like in exercise 1 you will need to windmill both of your arms in an anticlockwise direction, but instead of performing alternated arm rotations as in exercise 1, with exercise 2 you would need to be synchronising both of your arm rotations (almost mimicking a breast stroke).
Again try to make full circles with both arms.
Forearms and fingers
For the starting position you need to position yourself anywhere in a room with about
one and a half arms length of space in front of you.
You need to be standing in an upright standing position with both of your arms straightened and relaxed by your sides and with both feet slightly apart. That is your starting position.
From the starting position you will need to raise both of your arms (without bending them) about 90 degrees vertically upwards in front of you.
From this new position, you will need to shake both hands in the ‘exact’ same way as you would do if you were to shake your hands dry after washing your hands.
You will need to repeat the shaking hands dry exercise so that you become familiar with that exercise.
The shaking hands dry exercise is the exercise that is recognised to lengthen the fingers.
Make sure your fingers feel the thrust at the end of every shake of your hands.
Once you are familiar with the shaking hands dry exercise, you can then modify that exercise to transform it into the exercise that will lengthen your forearms.
To do that you will need to repeat the shaking hands dry exercise but this time with both of your hands closed into a fist shape without clenching your fists.
It’s very important you keep your hands closed and relaxed but not clenched
tightly so that it gives you the flexibility to shake your hands in that position. When you
perform the shaking hands dry exercise with your hands closed but not clenched, you will
be performing the longer forearms exercise. As basic as it is, that is the longer forearms
exercise.
To get your wrist accustomed to the exercises and avoid straining and injuries, you should do
no more than 200 repeated handshakes on your very first day.
You may experience slight soreness in your wrists after the first day. If you do, you should rest for a day before your next longer arms exercise routine, if not repeat the exercise the following day and increase the number of handshakes (with your hands closed but not clenched) to 240 in your next routine.
Whether if you feel any soreness or not the day after your second routine, you should rest for a day, but if you experience excessive soreness then you should rest for 2‐3 days and do not perform anymore exercises until your wrists feel normal again.
In your next longer forearms exercise routine you should be performing 280 handshakes.
The pattern here is you should increase the number of handshakes (with your hands closed but not clenched) in increments of 40 handshakes between each exercise routine until you reach our recommended maximum amount, and if at anytime between each routine you feel any soreness in your wrists, you should rest between 1‐3 days depending on the level of soreness you’re experiencing before starting your next exercise routine.
Once you have manage to build up your wrist’s resistance to the maximum handshakes recommended for the exercise, you then should be able to sustain the maximum number of handshakes in every routine without experiencing any excessive side effects.
Accustoming your wrists to the longer arms exercise routine is very important if you are to succeed. The biggest mistake one can make is rush things in the beginning where it’s not entirely necessary, just bear in mind it’s not sprint it’s a marathon.
