2 Quick Reminders Before We Begin

I kno o e eage o find o ha I did o g o 3.0 cm hen I a 23 ea old.

B fi , I an o make 2 impo an eminde :

1. Please Visit Your Doctor First

E e hing I m going o each o i mean o help o li e a heal hie life le.

B emembe ha e e one bod i diffe en , and ha be fo me migh no be he

be fo o .

So befo e o do an hing, plea e con l o doc o fi .

2. Measure and Record Your Height From Da 1

If ou want to want to show off to our friends and famil , this step is a must.

So befo e o appl an echni e in hi g ide, emembe o mea e and eco d o

heigh .

Beca e if o fo ge o cap e o heigh f om da 1, o can go back in ime.

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 So How Did I Even Grow 3.0 cm as a
23-Year-Old Adult?

Yo ma be hinking:

Ho i i po ible o g o alle a an ad l ? Don o op g o ing af e o e 18

ea old?

Wi ho ge ing o e l cien ific, I ill b iefl e plain he cience of ho I g e alle a

an ad l .

How You Can Grow Taller As an Adult

Af e o each a ce ain age, o bone op g o ing comple el . Thi age diffe fo

e e one [1, 2].

B fo me, I opped g o ing hen I a a o nd 18 ea old.

So, ho did I g o 3.0 cm alle 5 ea af e m bone opped g o ing?

B increasing the length of m spine.

Le me e plain.

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How Your Spine Can Lengthen At An Age

He e i a diag am of o pine:

Yo pine ha 24 bone in o al (if o don incl de he bo om ailbone, hich i made

p of he Sac m and Cocc ) [3].

The ligh bl e egion be een he e bone a e called spinal discs.

And ince he e a e 24 bone in o pine, he e a e 23 pinal di c in o al.

No , he e ha cool abo o pinal di c :

Your spinal discs can change in length, no matter how old ou are [4].

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And b ma imi ing he leng h of m pinal di c , I a able o g o 3.0 cm a a
23- ea -old ad l .

No , I m no he onl ad l ho ha inc ea ed m pine leng h cce f ll .

The e a e e e al 65- ea -old enio i h lo e back pain ho ha e al o inc ea ed

hei pine leng h, h o gh a p oce called spine decompression [5].

So if 65- ea -old can inc ea e hei pine leng h, o can oo.

No ha o nde and ho I g e alle a an ad l , le ' di e in o he mo e ci ing

pa of hi g ide:

How I Grew 3.0 cm When I Was 23 Years Old

The e a e onl 2 hing ha I did o g o 3.0 cm alle .

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Read ?

He e he a e:

1. I fi ed m po e, and

2. I op imi ed m leep.

Tha i.

If o li e all do he e 2 hing , o ll become alle a oon a omo o .

No o ma be hinking:

WTF Ja ! I e al ead d e h e 2 hi g , a d I ha e g a all!

Well, he e a e 3 po ible ea on h o hink o ha en g o n:

1. Yo ha en op imi ed o po e OR leep p ope l ,

2. Yo e ac all g o n a bi , b o ha en no iced ince o didn mea e o

heigh , o

3. Bo h o po e and leeping habi a e al ead pe fec , o o ha e no heigh lef

og o .

If o po e and leep a e f ll op imi ed, o can p a a hi g ide.

But I doubt that s the case.

Mo of (incl ding m elf) ALWAYS ha e oom o imp o e hen i come o he e

o fac o .

And in he follo ing 2 ec ion , I m going o e eal EVERYTHING ha I did o op imi e

m po e and leep

and ultimatel grow 3.0 cm.

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 Step 1: Hack Your Posture to Grow Taller
Im e ha o came ac o hi ip 1000 ime befo e picking p hi g ide.

B h i hi ch pop la ad ice hen i come o ge ing alle ?

Beca e no onl doe fi ing o po e make o appea alle

it also increases the length of our spinal discs.

If o ha e a poo po e, i he ame a ha ing 60 lbs (or 23 kg) of eigh on o

neck [6, 7]:

So b fi ing m po e, I ed ced he eigh on m neck, hich helped me leng hen m

pinal di c .

Bo om line?

Fi ing o po e make o appea alle AND inc ea e he leng h of o pinal

di c .

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M Ugl Posture Back in High School

If o don ha e he be po e igh no , don feel bad.

Beca e no ma e ho bad o po ei ,Im e o ill look a be e han me

back in high chool:

I old o .

B hank o ha I m abo o ho o , I a able o fi m gl po e, and g o

3.0 cm!

2 Ke s to Having a Perfect Posture

If o an o main ain a good po e, he e a e onl 2 hing o need o foc on [8]:

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1. Keeping he lef & igh ide of o bod mme ical, and

2. Keeping o ea , ho lde , elbo , hip , knee , and ankle all in one aigh line.

Tha i.

No ha o kno ha co ec inco ec po e look like, i ime fo me o ho

o m l ima e po e hack :

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Posture Hack #1: Do The Wall Posture Fi

To fi o anding po e, o can do ha I call he Wall Po e Fi .

Here is how to Do The Wall Posture Fi :

1. Go o a all.

2. P o ankle , b , ho lde blade , and he back of o head again he all.

3. To align o head p ope l , ck in o chin hile looking aigh . Thi ill pop o
che o , and p o pine in i ne al po i ion.

4. Hold hi po i ion fo 15 econd .

Once o en i e bod i again he all, I an o o pa a en ion o ho o feel.

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If i feel p e na al, ha mean o po e i al ead p e good.

B if i feel igh , a k a d, o ncomfo able, i mean ha o po e need o

imp o e.

If o an o fi and main ain o anding po e a fa a po ible, do this

e ercise at least twice a da .

(I doe n ake long an a )

Posture Hack #2: Optimi e Your Sitting Posture

If o e like me, o p obabl pend mo of o ime i ing.

So i e impo an ha o i ing po e i on poin .

He e a e 6 imple ep o can ake o fi o i ing po e [8]:

1. Find a comfo able chai o i on. If po ible, ge a chai ha ha an adjustable

height, and armrests.

2. Place o b and ho lde on he back of he chai .

3. Look fo a d, and il o head o ha o chin poin do n a d . Thi ill pop

o che o and p o pine in i ne al po i ion.

4. Place o a m on he a m e . Yo elbo ho ld be ben a 90 o 120 .

5. Adj he heigh of he chai o ha o fee a e fla on he g o nd. Yo high and

knee ho ld bo h be ben a 90 o 120 .

6. If o e i ing in f on of o comp e , adj he heigh of o moni o o ha

o e e a e facing he op of o moni o .

(If o e ing a lap op, impl place book o o he fla i em nde nea h i .)

Al o, make e ha o moni o i 45 o 70 cm (18 o 24 inche ) a a f om o e e .

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Posture Hack #3: Minimi e Your Sitting Time

E en if o follo he ep ha I j laid o fo o ,i be fo o o i le [9].

Wh ?

Si ing can h ink o pinal di c mo e han hen o and [10].

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And I m e o al ead kno ha i ing fo oo long ca e man o he heal h
p oblem [11].

So, he e a e 2 habi I a ed doing o i le :

1. Take eg la b eak . Yo can in all an f ee Pomodo o app, hich ill emind o o

ake b eak eg la l .

2. If o e oo i ed o and, lie do n on o omach.

Posture Hack #4: Use a Standing Desk

Ano he a o i le i o ea anding de k.

Since o p obabl pend a good amo n of ime on o phone o lap op, ing he e
de ice on a anding de k ill d ama icall ho en he amo n of ime o i.

If o don an o pend $1000 on e pen i e anding de k , o don need o.

Yo can impl c ea e a homemade anding de k like I did:

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No , if o e hinking abo ing a anding de k, o ho ld STILL ake f e en
b eak f om ha e e o e doing [12].

Al o, i impo an ha o main ain a co ec po e hen ing a anding de k.

He e a e ep o can ake o main ain a good po e hile ing a anding de k [8,

13]:

1. Keep he lef & igh ide of o bod mme ical.

2. Keep o ea , ho lde , elbo , hip , knee , and ankle all in one aigh line.

3. Keep o fo ea m pa allel o he floo , and o elbo ben a 90 o 120 .

4. Make e ha he op of he moni o i a o e e le el, 51 o 71 cm (20 o 28

inche ) a a f om o e e , and i il ed a 20 .

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Summar : 4 Posture Hacks to Grow 3.0 cm

1. Op imi e o anding po e b doing he Wall Po e Fi .

2. Op imi e o i ing po e b follo ing he 6- ep p oce .

3. Minimi e o i ing ime b aking f e en b eak and l ing do n on o omach.

4. U e a anding de k, and emembe o main ain a good po e and ake f e en

b eak .

Step 2: Hack Your Sleep to Grow Taller

Befo e I inc ea ed m heigh b 3.0 cm, I had e ible leep habi .

And once I fi ed m leeping habi , I a able o g o alle almo in an l .

B he e he ca ch:

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If ou want to grow taller, there is a specific wa to optimi e our sleep.

And in hi ec ion, I m going o ho o e ac l ha I did o op imi e m leep fo

ma im m g o h.

Sleep Hack #1: Sleep as Much as Possible B Turning Off

Your Alarm

Thi i p obabl he mo impo an hing ha I did o g o 3.0 cm.

Befo e I g e alle , I ed o ge 5 ho of leep on a e age

But after I started sleeping for 8 hours, m height increased almost instantl .

No , I m no going o gi e o a pecific n mbe hen i come o ho m ch o leep.

Wh ?

Beca e no onl doe e e one need diffe en amo n of leep [14], b YOU o elf
need diffe en amo n of leep e e nigh [15].

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So in o de o find o ho m ch leep o need, simpl turn off our alarm.

If o ake p na all i ho an hing c eaming a o in he mo ning, o ll allo

o bod o leep a m ch a i need o.

Al o: n off an hing el e in o en i onmen ha can ake o p.

(Mo e on hi la e )

Sleep Hack #2: Sleep on Your Back Without a Pillow

Thi one i al o h ge.

A d ha ho n ha inc ea ing o pillo heigh p mo e p e e on o pine

[16].

Tha h a oon a I go id of m pillo , I a able o g o alle b he ne

mo ning.

B befo e I did hi , he e i one impo an ep ha I ook:

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I became a back sleeper first.

If o leep on o ide o o omach, ge ing id of o pillo can ac all p o

bod in an nna al po i ion [17].

B if o leep on o back i ho a pillo , o head and neck ill be aligned in i

ne al po i ion [17, 18].

No , if o e been leeping i h a hick pillo fo o en i e life (like I ha e), i migh

feel ncomfo able hen o fi ge id of o pillo .

So if o find i ha d o leep i ho a pillo a fi , no o ie .

He e a e ome imple ep o can ake o leep i ho o pillo effo le l .

How to Sleep Without a Pillow (While Feeling Comfortable):

1. Become a back leepe fi , b l ing on o back i h o am aigh b o

ide .

When o a leeping on o back, o ma find i comfo able o place a hin pillo

o a olled- p o el nde nea h o ppe back, lo e back, and/o o knee [17, 19].

2. Once o e ed o leeping on o back, a leeping on a hinne pillo .

If o don an o b ano he pillo , impl g ab a o el, and fold i p a fe ime

n il i eache o p efe ed hickne .

3. Once o e comfo able leeping i h he hinne pillo , ge o elf a hinne pillo ,

o if po ible, ge id of o pillo al oge he .

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Sleep Hack #3: Get Yourself a Medium-Firm Mattress (or a
Firm Mattress Pad)

If o ma e i on he of e ide, o ma need o ge o elf a fi me ma e o

ma e pad.

S die ha e ho n ha medi m-fi m ma e e keep o pine in i p ope

alignmen , and al o ed ce lo e -back pain [20, 21].

No , I kno ha b ing a hole ne ma e (o e en a ma e pad) can be

anno ing and e pen i e.

B af e ge ing a fi me ma e and eeing m elf g o alle (and feeling m ch

be e ), I don eg e i a all.

So if o e l e io abo ma imi ing o heigh , I highl ecommend ha o

don kip hi ep.

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No , emembe ha fi me doe n nece a il mean be e .

A he end of he da , ou must feel comfortable on whatever mattress ou sleep on.

So, pick a ma e ha pe fi m, b no ock- olid.

Tha i.

Sleep Hack #4: Optimi e Your Sleep Environment

If o an o ma imi e o heigh , i no eno gh o leep fo longe

ou must also sleep deeper.

And in o de o leep deepe , o ll need o hack our environment in the right wa .

He e a e ome a o can hack o en i onmen o ge deepe leep:

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1. Cool do n o oom empe a e o 60 o 70 F (16 o 21 C). B once again, e he
empe a e o ha e e make o feel comfo able [22, 23].

2. Clo e o oom doo o minimi e he noi e ha en e o oom [23]. If o li e in a

noi neighbo hood, o ll al o an o clo e o indo .

3. Make o oom pi ch black b clo ing o c ain and ge ing id of all nigh ligh
[23].

4. Sleep i h ock on. Ha ing a me fee ill imp o e o leep ali [24].

Sleep Hack #5: E ercise During The Da

So fa , e alked abo a o can hack o leep.

B if o an o leep mo e deepl , it s also important to do the right things BEFORE

ou sleep.

One a o ge be e leep i o e e ci e d ing he da [25].

So engage in o fa o i e po , e e ci e, o an ac i i ha ai e o hea bea and

make o ea !

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Sleep Hack #6: Get Enough Sunlight (But Avoid Peak Hours)

In o de o make o feel leep a nigh , o bod p od ce a chemical called

mela onin.

And one of he be a o p od ce mo e mela onin na all i o ge mo e nligh

d ing he da [26].

No , i impo an ha o ge nligh b ac all going o ide (and no j h o gh

he indo ).

B o a oid nb n, make e o a oid peak ho , hich happen a o nd 10 am o 2

pm [27].

Sleep Hack #7: Avoid Certain Activities Before Bed

The p e io 2 leep hack a e ha o can do during the da o help o leep be e .

B i al o impo an ha o avoid certain activities at night.

So belo i e e hing o need o a oid doing a nigh o leep be e .

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Activities to Avoid Before Bedtime:

D inking oo m ch a e [28]

Ea ing oo m ch food [29, 30]

D inking coffee, ea, o an hing i h caffeine [29, 30]

Smoking o d inking alcohol ( ine o bee ma feel ela ing, b he ac all in o

leep) [30, 31]

S e f l ac i i ie [30]

High-in en i e e ci e (do hem ea lie in he da ) [32]

Looking a o phone o lap op (ligh can di p o leep) [32, 33]

Summar : 7 Sleep Hacks to Grow 3.0 cm

1. Sleep a m ch a po ible b ning off o ala m and ge ing id of o he

di ac ion .

2. Sleep on o back i ho a pillo .

3. Ge o elf a medi m-fi m ma e o ma e pad.

4. Op imi e o leep en i onmen .

5. E e ci e d ing he da .

6. Ge eno gh nligh b going o ide, b a oid peak ho .

7. A oid ce ain ac i i ie befo e bed.

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 Bonus Section: How to Capture Your Height
(and Shock Your Friends)

He e i he be pa abo g o ing alle a an ad l :

You ll get to shock our friends and famil .

When I applied all of he echni e in hi g ide and became no iceabl alle , m

pa en and man of m f iend ee p i ed.

B i ge be e :

When I showed them m height growth measurements, the were EVEN MORE
shocked.

So if o an o hock o f iend and famil , emembe o mea e and eco d o

heigh f om da 1.

No , if o e no e ho o cap e o heigh p ope l , i pe ea .

All o need o do i follo 4 imple le :

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4 Rules for Measuring Your Height Accuratel

1. U e he ame le . In m opinion, ing a ape le o a cheap all le ill do.

(If o e geek like me, o can ge a S adiome e , b I hink ha going o e kill.)

2. Se p o le in he ame loca ion and angle. If o e going o mea e in o

oom he fi ime, con in e mea ing in o oom af e ad .

3. Mea e o heigh eg la l (ideall once a eek a lea ). Thi ill help o kno
ho fa o e g o ing, and hen o e f ll ma imi ed o heigh .

(Remembe : if o mi a mea emen , he e no going back!)

4. Don ea an ock o hoe hen o mea e. P e ob io .

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 Congratulations! You Did It!

Cong a la ion !

Yo ho ld be p o d of o elf fo fini hing hi g ide.

The fac ha o e he e ell me 2 hing abo o :

1. You re open-minded, and a e illing o accep he po ibili of g o ing alle a an

ad l , and

2. You re ver committed, and a e illing o do ha e e i ake o ma imi e o

heigh .

And ince o e open-minded and commi ed, I kno ha o e going o g o alle in

no ime.

No befo e I fini h off hi g ide, I an o gi e o ome impo an eminde :

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Reminder #1: Don t E pect The Same Results as I Got

While e e hing I e a gh o ill help o g o alle , I can p omi e o an

conc e e n mbe .

Yo migh g o mo e han 3.0 cm, le han 3.0 cm, o e ac l 3.0 cm.

Yo e l ill depend mo l on he follo ing fac o :

Ho good o bad o po ei igh no ,

Ho p eci el o mea e o heigh , and

Ho con i en l o ick o all of he habi .

Which b ing me o m ne poin :

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Reminder #2: Sta Consistent Until You Ma imi e Your
Height

I ha e good ne .

Unlike lo ing eigh o gaining m cle, o ll ee e l e ickl .

Fo me, mo of m heigh g o h happened in he fi fe eek .

B b a ing commi ed, m heigh con in ed o inc ea e g ad all o e ime.

So make e o a con i en n il o f ll ma imi e o heigh .

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Reminder #3: It s About Doing The Simple Things Right

Yo ma feel ha man of he echni e I a gh o in hi g ide a e a oo imple.

And o e igh .

Fi ing o po e and leeping ell a en mi ac lo achie emen .

B ill he e imple habi help o g o alle ? Ye he ill.

And le me a k o :

If o an o lo e eigh o gain m cle, do o need o do an hing complica ed?

No eall .

All o need o do i go o he g m eg la l , ea ell, leep ell, d ink lo of a e , and

o ll ge fi .

And hen i come o inc ea ing o heigh , i no complica ed ei he .

So in ead of looking fo ome magical ick, j ick o he ba ic echni e I e

a gh o in hi g ide, and o ll ee e l in no ime.

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Reminder #4: Distinguish Good Pain vs Bad Pain

Im e o e hea d he ph a e, No pain, no gain.

B hen i come o g o ing alle , hi app oach i a ecipe fo fail e.

In ead, i fa mo e impo an ha o di ing i h good pain vs bad pain.

Wha do I mean?

When o fi fi o po e, o migh feel a bi o e, beca e o e a ing o e

m cle ha o ha en ed in a long ime.

And j like hen o fi a o king o a he g m, i no mal o feel a bi o e in

he beginning.

Ho e e , o ho ld ne e feel an ha p pain in o join o bone , beca e i mean

ha o e no doing ome hing igh .

So o p e en inj ie , plea e ee o doc o befo e implemen ing an hing f om hi

g ide.

Your health and safet should alwa s be our #1 priorit .

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 Do You Want to Inspire Millions of People
Like Yourself?

If o e no happ abo o heigh igh no , o e no alone.

The e a e man ad l a o nd he o ld ho o ld al o like o g o alle .

B adl , mo ad l hink ha i no po ible o g o e en a ingle cm.

And ha ' h o ha e a chance o become hei he o.

B ha ing o heigh g o h o on m blog, ou ll inspire millions of adults to

become taller just like ou.

So if o an o ho he o ld ha po ible, feel f ee o end me o

mea emen and cce o ing m con ac fo m.

(And if o don an o ho o face, o can impl bl i .)

Once I confi m ha o mea emen a e legi , I ill ha e o o on m blog.

And once o o goe li e, o ll become a he o o million of ad l ...

and in pi e hem o follo o in achie ing ome hing ha he e ne e done:

Grow taller as adults.

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 Look Out for More Growth Tips From Me!

The echni e I e a gh o in hi g ide a e ome of he BEST a o op imi e o

bod fo ma im m g o h.

B j beca e o e pe fec ed e e hing in hi g ide, i doe n mean o e

eached he end.

Op imi ing o po e and leep i a ne e -ending game, and o can ALWAYS

imp o e bo h a ea of o life.

E en o hi da , I m con an l looking fo be e a o imp o e m po e and

leep, o ha I can become e en alle and heal hie han I a e e da .

And hene e I di co e an ne g o nd-b eaking echni e, o ll be he fi one o

find o !

So, look fo a d o mo e email f om me, beca e I ll be ending o mo e Heigh

Ma imi ing ip in he nea f e

Talk oon,
Ja on

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