This is the ultimate guide to helping your children grow taller.
But let me say this right off the bat:
I’m NOT going to give you general tips you’ve already heard a thousand times, like “eat well, do stretches, and sleep a lot”.
You’re about to learn the EXACT step-by-step blueprint for helping your children reach their full potential height by adulthood.
And if you have children who are:
- Much shorter than their friends,
- In their late teens (and basically done growing), OR EVEN
- Growing too fast (and want to slow down their growth),
I’ve got you covered as well.
In short: if you want your children to be happier about their height, you’ll love this guide.
Let’s get started.
Chapter 0: How to Get The Best Results With This Guide
Chapter 1: How Tall Can Your Child Become as an Adult?
Chapter 2: Tracking Your Child’s Growth
Chapter 3: Importance of Human Growth Hormone
Chapter 4: Optimizing Nutrition
Chapter 5: Optimizing Sleep
Chapter 6: Maintaining a Proper Posture
Chapter 7: Exercises & Stretches for Maximum Growth
Chapter 8: Height Killing Habits to Avoid
Chapter 9: Protecting Your Child from Conditions (That Can Prevent Growth)
Chapter 10: Preventing Your Child from Becoming A Giant
Chapter 11: What to Do If Your Child is Done Growing
Bonus Chapter: How to Motivate Your Child to Take Action
Chapter 0: How to Get the BEST Results With This Guide
Whether your child is a 3-year-old toddler, or a 16-year-old teenage boy, this guide is for you.
Because this guide can be used by anyone who’s still growing, no matter how fast or slow their growth is.
Now, before you read any further, I want to point this out:
This guide is SUPER LONG.
This guide has literally EVERYTHING you need to know to help your child grow to her full potential height.
Since I’ve divided this guide into 12 different chapters, you can start by reading the chapter that you’re most curious about learning.
But if you’re truly serious about helping your child maximize her height, you’re going to want to read from the beginning to end.
So I highly suggest that you bookmark this page on your browser, so you can read the entire guide at your own pace.
Make sure to take good notes, and take deliberate action.
And most importantly, consult your doctor before your child makes any radical changes to her lifestyle.
With that, let’s get right into the first chapter of this guide.
Chapter 1: How Tall Can Your Child Actually Become?
There is an overwhelming debate about how much your genetics affect your height.
On one hand, many experts claim that about 80% of your height is determined by your genetics .
Other experts put much more importance on your environment and lifestyle when it comes to your height .
But the real question is:
How much can YOUR child actually grow?
Although I can’t give you an exact answer, I’ll say this:
Your child can become much taller (or shorter) than you are.
To convince you that this is possible, I’ve gathered a few real-life examples down below.
People Who Outgrew Their Parents
We both know who Michael Jordan is for his legendary accomplishments on the court.
But you might not know about something incredible he accomplished outside basketball.
(And no, it’s NOT baseball…)
It’s outgrowing his parents by several inches.
Specifically, Michael Jordan became 6’6″ tall as an adult, while his father was only 5’9″, and his mother was around 5’5″ tall.
But you may be thinking: He’s the greatest basketball player of all time! He’s out of the ordinary!
So I’ll give you another example.
Here is a photo that my friend took with his family a few summers ago:
As you can see, he is noticeably taller than the rest of his family.
And I’m sure you know several people who are much taller (or shorter) than their parents or siblings.
Now, I’m not saying that your child is going to outgrow you or your spouse by one foot (although that’s actually possible).
I’m just emphasizing that your genetics is NOT the only factor that will determine how tall your child will become.
While genetics play a large role in how tall your child becomes, his lifestyle can make or break his height.
But luckily for you, I’m going to show you the exact step-by-step method to helping your child reach his full potential height.
Chapter 2: Tracking Your Child’s Growth
Now you know what’s possible for your child, it’s time to move onto our most important step:
Tracking your child’s growth.
Now, why is this step so important?
Because it lets you know whether your child is growing properly or not.
So how exactly do you know if your child is growing at the right pace?
There are 2 steps to tracking your child’s growth:
- Measuring her height (regularly & accurately), and
- Knowing how tall your child should be (at every age)
Let’s dive into each step one at a time.
Switch orders, and shorten measurement section!
How to Measure My Child’s Height Accurately
You may be wondering why I’m even putting this as a step.
I mean, how hard is it to measure someone’s height accurately?
Just grab a measuring tape, stick it to the bottom of the wall, place a book on his head, and mark her height & date with a pencil.
Not so fast.
If you want to measure your child’s height with maximum accuracy, you need to stick to a few rules.
And measuring your child accurately is super important, because if you don’t, you can’t go back in time to measure her again when she was shorter (obviously).
So here are the most important rules to follow when measuring your child’s height:
Height Measurement Rule #1: Measure around the same time of day
As you probably know, our height fluctuates during the day, since gravity shrinks our spinal disks .
That’s why it’s important to measure your child’s height around the same time of the day.
I recommend measuring in the morning, since your child’s height will be slightly different every evening (depending on what activities she engages in throughout the day).
Now, you don’t need to measure at the EXACT same second each day.
Just measure her height as soon as she gets up. Simple as that.
Height Measurement Rule #2: Make sure your child got enough sleep the day before
Sleep is important for growing taller, since that’s when majority of height growth happens.
For now, just know that how much your child sleeps will effect how much (or little) her spine expands in length by morning.
That’s why you want her to sleep sufficiently before measuring, so that her spine isn’t shorter than her other measurements.
Height Measurement Rule #3: Measure using the same tool
This may seem common sense, but you’d be surprised by how many people overlook this rule.
If you measure your child’s height with different rulers, you WON’T get consistent measurements, since every ruler’s inch is slightly different in length.
This may not seem like a big deal, but if you multiply that slight difference by dozens of inches, the discrepancy becomes very noticeable.
Pick a measuring ruler that you will use for the next few years.
I recommend using a simple tape ruler.
The rulers you stick to walls isn’t too reliable, since you may move homes in the years to come.
And if you’re absolutely nuts about precision, you can get yourself a stadiometer (but I don’t think it’s worth the price).
Height Measurement Rule #4: Keep your measurements consistent
After you pick your ruler, it’s time to go ahead and measure your child’s height.
Here are steps you can take to measure her height as accurately as possible:
- Grab a light & hard book
- Get your child to stand against the wall, with the back of her heels and head touching the wall
- Place the book on top of her head, and keep the book parallel to the floor as much as possible
- Get her to lower her chin, and adjust her head position until she is at her tallest height
- Mark her height with a pencil
- Grab your ruler (that you picked from the previous step), stick it to the bottom of the wall, and extend it up to the mark.
- Right down her height, date, and time in a notebook (or Excel spreadsheet)
Remember: You can only measure her correctly the first time, so make sure you nail it!
Height Measurement Rule #5: Measure in consistent time intervals
I recommend you spread out her measurements in the same time intervals.
Because seeing measurements spread out in constant intervals will allow you spot unusual changes in her rate of growth much more clearly.[graph]
So how often should you measure?
I recommend measuring once every month.
Every day or every week is too often, because your child will barely grow.
And if you wait longer than a month, you won’t have enough data to know if your child is growing at the right pace.
But whatever frequency you choose, make sure to stick to it for good.
How Tall Should My Child Be Right Now?
Like I touched on already, there is no way to find out EXACTLY how tall your child should be.
But this shouldn’t stop you from knowing if your child is growing at the right pace.
Thankfully, there are many tools and resources that you can use to know if your child is growing properly.
By far, the best tool for keeping your child’s growth on track is the growth chart.
How to Use Growth Charts to Track Your Child’s Growth
You’ve probably come across these charts already.
But to make your life easier, I’m going to show you exactly how to use these charts effectively (without any of the complicated stuff).
Growth Charts for Boys and Girls
If your child is 0 to 2 years old, here are the growth charts you want to use:
And if your child is 2 years or older, you’ll want to use these:
Now that you have the chart, here is Dr. Iannelli’s step-by-step process of reading the chart properly:
- Measure your child’s height
- Find your child’s age at the bottom of the graph (if your child is 12 months old, look for “12” at the bottom)
- Move your mouse (or pen) up the vertical line until you get to your child’s height (as seen on the left side of the graph)
- Identify the diagonal curve that is closest to your mouse (or finger)
- Follow the diagonal curve towards the right side, and you’ll see a number that it corresponds to. This number is your child’s growth percentile.
For example, if your son is 6 years old, and he is 43 inches tall, this is how you would use the chart:
How to Use The Growth Percentile to Optimize Your Child’s Rate of Growth
So what is a growth percentile, and why is it important?
Your child’s growth percentile is the percentage of children who are the same age as your child, who are shorter than your child.
For example, if Ben’s growth percentile is 50%, that means Ben is taller than 50% of children who are his age.
Now, the point of this procedure ISN’T to see how tall your child is compared to other children.
Rather, your child’s growth percentile will help you know if he’s growing properly or not.
Here are 3 steps you can use your child’s growth percentile to ensure he’s growing at the right pace:
- Label your child’s first measurement with his growth percentile.
- The next time you measure your child, use the growth chart to determine his new growth percentile
- If his growth percentile is the same (or somewhat similar) from his previous measurement, it’s an indication that he’s growing at a healthy pace
Now, if your child is 0 to 2 years old, it’s completely normal to see some fluctuations in his growth percentiles.
However, if your child is 2 years or older, his growth percentile should stay relatively consistent .
But at the end of the day:
The growth chart, growth percentiles, and all other features you see on these graphs are simply estimations.
That’s why you DON’T want to use these graphs as be-all and end-all guidelines.
If you want to be 100% sure that your child is growing at the right pace, make sure to seek a pediatrician.
The Ultimate Goal For Your Child
If you want to help your child become the tallest version of himself, your goal should be to increase his growth percentile by the time he becomes an adult.
And luckily for you, I’m about to help you do just that.
Now, I’m not saying that if your child’s growth percentile is at 5%, he can reach 95% by the age of 20, because genetics play a large role in how tall he’ll become.
But like I mentioned earlier, your lifestyle is also very important for increasing your height.
And in the following chapters, I will show you how to optimize your child’s life for maximum growth.
Chapter 3: Importance of Human Growth Hormone for Height
If you want your child to grow taller, optimizing her human growth hormones levels is mandatory.
- Generating your cells and tissues
- Regulating your body composition
- Growing your hair
- Producing body fluids
- Maintaining a healthy immune system
But most importantly…
HGH spurts your growth during childhood and adolescence .
So if your child has low levels of HGH, she will inevitably grow less than their peers.
But in this chapter, I’m going to show you exactly how you can optimize your child’s HGH levels for maximum height growth.
Specifically, I’m going to answer the most important questions to ask regarding your child’s HGH levels:
- Is HGH safe?
- How do I know if my child has too little HGH?
- How do I know if my child has too much HGH?
- How can I optimize my child’s HGH levels for maximum height growth?
Now, before we go any further, I want to make one thing clear:
HGH, growth hormone, and human growth hormone all mean the same thing!
So with that out of the way, let’s tackle each question, one by one.
HGH Question #1: Is Human Growth Hormone Safe?
Many people think that HGH is a dangerous substance.
But this can’t be further from the truth.
Because HGH is a natural hormone your body secretes naturally from birth.
So why do people think HGH is so dangerous?
Because they confuse natural HGH with synthetic HGH.
Here is the main difference between the 2:
Natural HGH vs Synthetic HGH
Natural HGH: Human growth hormone that is secreted naturally from your pituitary glands
Synthetic HGH: Human growth hormone that is artificially that you put in your body via medicine, drugs, or injections.
In short: Natural HGH is 100% safe since your body produces it naturally, but synthetic HGH can be risky.
And this guide is ALL about increasing your child’s natural HGH levels for maximum growth.
But if your child severely lacks HGH in her body, synthetic HGH may also be a good option.
HGH Question #2: How Do I Know if My Child Has Too Little HGH?
Now that you’re know what HGH really is, it’s time to diagnose your child for HGH deficiencies.
So how do you know if your child lacks HGH?
One of the most reliable ways to know is to see if your child is growing at a healthy pace.
(This was what Chapter 2 of my guide is all about)
Along with that, here are some of some signs of HGH deficiencies :
- Being shorter than children their age
- Growing less than 2 inches per year
- Face appears younger than children their age
- Delayed puberty (sometimes may not even go through puberty)
- Slow teeth development
- Slow hair growth
- Increased fat (around face & stomach)
Now, if it’s hard to spot any of these symptoms in your child, she probably isn’t suffering from an HGH deficiency.
And if so, all you have to focus on is increasing her natural HGH levels (which I’ll get into shortly).
But if these symptoms are prominent, you will want to do the following:
And since they can be risky (if not done properly), consult a pediatrician before using it treat your child.
(I have more information about HGH Deficiencies in Chapter 9)
HGH Question #3: How Do I Know if My Child Has Too Much HGH?
There is also a chance that your child might be suffering from excess HGH.
This condition is known as acromegaly.
Here are common symptoms of acromegaly :
- Enlarged bones in the face, hands, and feet
- Excessive hair growth in women
- Excessive growth spurts
- Weight gain
- Swollen and painful joints that limit movement
- A hoarse, deep voice
- Inability to sleep
- Muscle weakness
- Excessive sweating
- Thickened skin
If your child is suffering from this condition, you should aim to REDUCE her HGH levels at all costs.
But since reducing your HGH levels (in the presence of acromegaly) involves a much more complicated process, you’ll want to seek professional help.
If you notice any of the symptoms I listed above in your child, make sure to speak to a pediatrician for acromegaly treatment options.
(I have more information about Acromegaly in Chapter 10)
HGH Question #4: How can I optimize my child’s HGH levels for maximum height growth?
After confirming that your child is free from HGH deficiency or Acromegaly, it’s time to get to the meat of the sandwich:
How can you optimize your child’s natural HGH levels for maximum height growth?
There are a few important factors that you need to optimize to increase HGH naturally.
And that is what the next two chapters are going to be about.
Specifically, your need to help your child optimize 2 major areas of life for maximum HGH production:
(Trust me, it’s going to be more than “drink milk” or “get lots of sleep” 😂)
Chapter 4: Optimizing Nutrition for Maximum Growth
If you had to pick just ONE CHAPTER to read in this guide, it would be this one.
In fact, a study has shown that nutrition is the MOST important factors that determines how tall your child becomes as an adult (next to his genetics) .
And if improving nutrition helped the entire Japanese population grow taller by 3 inches , it will help your child grow taller as well.
So the question is:
How can you optimize your child’s diet for maximum growth?
By feeding him foods that are scientifically-proven to maximize his growth.
And in this section, I will show you:
- Which nutrients are the most important for bone growth, and
- Which foods contain the MOST of these height maximizing nutrients
- How much of each nutrient your child needs to consume every day
Let’s dive right in.
5 Height Maximizing Nutrients for Your Child
There seems to be a flood of information on which nutrients you need to lengthen your bones.
But how do you which information is true or false?
Luckily for you, I’ve done the hard work by putting together information from 100s of scientific articles, and compiling the MOST important nutrients your child needs to maximize his height.
And from my findings, there are 5 nutrients your child needs to consume if he wants to maximize his bone length:
- Amino acids
- Vitamin C
- Vitamin D3
In this section, I’ll briefly explain why each nutrient is important, and which foods contain the MOST of each nutrient.
Height Maximizing Nutrient #1: Amino Acids
This is the most important nutrient your child needs to grow taller.
Because amino acids increase your HGH levels.
To recap: HGH is what signals your bones to grow in length .
That’s why it is critical that your child maintains high levels of HGH.
L-Ornithine, L-Arginine, L-Lysine, L-Glutamine, and L-Glycine
Don’t worry, you DON’T need to memorize these amino acids.
Because I’ve already found foods that are high in one or a combination of these amino acids.
Here are the best sources of the 5 amino acids (for maximum HGH) :
Best Sources of Amino Acids (for HGH)
- Grassfed Meats (Beef or Chicken)
- Golgi Berries
- Coconut Oil
- Raw Chocolate
With that, here is the next height maximizing nutrient:
Height Maximizing Nutrient #2: Protein
Before I explain why protein is important, let’s quickly look at what your bones are made up of.
Your bones need 2 materials to grow longer: Collagen and Calcium 
And since collagen is a protein itself, your child needs to consume enough proteins to build healthy bones.
But here is the best part:
Foods that are rich in proteins usually contain amino acids that increase your HGH!
So by consuming protein-rich foods, your child can simultaneously increase his HGH, while feeding his bones with the nutrients that they need.
(In other words, you can kill 2 birds with 1 stone)
So without further ado, here are the best sources of protein (for your child’s bones) :
Best Sources of Proteins (Non-Vegetarian)
Best Sources of Proteins (Vegetarian)
- Pumpkin Seeds
- Cottage Cheese
You’re probably noticing an overlap between amino acid vs protein-rich foods.
That’s because many foods that are rich in amino acids are also rich in proteins.
So at the end of the chapter, I’ll give you a complete chart that contains the best foods for each nutrient.
With that, let’s move onto our next height maximizing nutrient.
Height Maximizing Nutrient #3: Vitamin C
Besides protein, your bones also need Vitamin C to manufacture collagen in your bones.
Simply put: Protein is the building block of the collagen, while Vitamin C is the material that holds the collagen together.
And without enough Vitamin C, the collagens in your child’s bones will become weaker, which will disrupt proper bone growth.
So without further ado, here are the best sources of Vitamin C :
Best Sources of Vitamin C
- Red Peppers
- Kiwi Fruit
Now that you know the 2 nutrients good for your child’s collagen, let’s move onto the next important part of your bones:
Height Maximizing Nutrient #4: Calcium
This is probably not a surprise to you.
In fact, I remember being nagged by my mom EVERY DAY to drink milk.
But it turns out she was onto something:
Calcium (along with collagen) is the foundational building block of your bones.
And fortunately for your child, there are MANY sources of Calcium (other than milk).
Here they are :
Best Sources of Calcium
- Leafy greens
Height Maximizing Nutrient #5: Vitamin D3
So it seems like we went over the most important nutrients for height growth:
- Amino Acids – Increase HGH, which signals your bones to grow longer
- Protein & Vitamin C – Builds collagen in your bones
- Calcium – Also makes up your bones
[Mention this near the beginning of the chapter!]
So what can we be missing?
Vitamin D3 is very important for your bones, since it allows your to absorb Calcium.
In other words, your bones CANNOT use Calcium without enough Vitamin D3 in your body.
That’s why your child needs to consume enough Vitamin D3 for proper gone growth.
So here are the best sources of Vitamin D3 :
Best Sources of Vitamin D3
- Soy milk
Yes, I know sunlight isn’t really food.
But sunlight is the BEST source of Vitamin D3 (than any food you can eat).
That’s why I included it in this list.
The BEST Height Maximizing Foods
MAN, that’s a lot of foods to keep track of.
So to make your life easier, here is an overview of all the height increasing foods I listed above:[Chart] (Include links to more sources)
Now, your child DOESN’T need to eat EVERYTHING on this list.
Just ask your child which foods he likes best, and make sure to feed him those foods regularly.
Remember: Consistency is key.
How Much of Each Nutrient to Consume
At this point, you may be wondering:
How much of each nutrient does my child need to consume every day?
Since everyone’s body is different, I can’t give you an exact amount to aim for.
And the good news is that you DON’T even need to nail your nutrition intake to the tee.
But if you want to go the extra mile, I’ve gathered some useful resources for you.
Optimal Daily Intake of Proteins & Amino Acids (for HGH)
Since many protein-rich foods contain amino acids that increase growth hormone, ensuring that your child consumes enough protein every day will keep his HGH levels in check .
Here is a calculator you can use to track how much protein (and fats, carbs, & calories) your child needs every day.
And remember: The best way to ensure your child’s HGH levels are in check is by measuring his height every month, and looking out for any symptoms of HGH deficiency.
Optimal Daily Intake of Calcium, Vitamin D3, and Vitamin C
Once again, no need to follow this chart to the tee.
Just feed your child with some of the foods I showed you, and you’ll be good.
Emphasize the importance of consuming all other nutrients for health; the nutrients you listed are simply essential for bone growth & health. For a complete list of daily nutritional requirements, check out this link
Now, if your child wants to reach his full potential height, he needs to eat a balanced diet that includes several other vitamins & minerals, such as _____.
The 5 nutrients we went over in this Chapter are simply the MAIN nutrients that are responsible for growing your bones, but it doesn’t mean that you should ignore all the other nutrients.
Eating a balanced diet isn’t only important for growing taller, but for making your child healthier and stronger as he ages.
The good news is that most of the foods that I showed you in the tables above contain these nutrients.
For a full guide on how much of each nutrient your child needs every day, check out the following resource:
Bonus Nutrition Tip: Minimize Sugar
If your child consumes the above 5 nutrients consistently, his bones will be fuelled for maximum growth.
However, there is one more nutrition tip that can make him grow even more:
Encourage your child to eat less sugar.
Sugar increases your insulin, which decreases your growth hormones .
So the more sugar your child consumes, the less he’ll grow.
Now, there’s a reason why I put this as a bonus tip.
Children LOVE sugar.
In fact, when I was a kid, I snacked on candies and chocolate ALL THE TIME.
(I’m sure you did too)
So how in the world can you convince your child to eat less sugar?
Check out this guide at Parents.com: How to Tame Your Kid’s Sweet Tooth in 30 Days
And luckily for you, the last chapter of this guide is ALL about encouraging your child to take the right actions.
- Important to eat the right foods during pregnancy as well (check out this guide for more info on pregnancy diet)
- These aren’t the ONLY nutrients that your child needs to grow properly; there are many other nutrients your child needs to consume
- These are just the MAIN nutrients your child needs
- For more info on how to consume enough nutrients in every category, check out this resource
Height Maximizing Nutrition: Key Takeaways
This chapter is longer than other chapters in this guide.
And it’s for one simple reason:
Because nutrition can literally make or break your child’s height.
And if you’re overwhelmed by the amount of information, no worries.
Here are the key points you need to take away from this chapter:
- Nutrition can make or break your child’s height
- Feed your child with these 5 height maximizing nutrients: Amino Acids (that increase HGH), Proteins, Vitamin C, Calcium, Vitamin D3
- Amino acids increase HGH, which signals your bones to grow in length
- Proteins & Vitamin C build up the collagen, which is a building block of your bones
- Calcium is also another building block of your bones
- Vitamin D3 helps your body absorb more Calcium
- Have a rough idea of how much of each nutrient your child needs every day
- Limit your child’s sugar intake
[USE TOOLTIP FOR AMINO ACIDS, if not putting them as words]
Chapter 5: Optimize Sleep for Maximum Height Gains
Without proper sleep, your child won’t reach her full potential height.
Because 75% of your HGH is produced during sleep .
So if your child doesn’t sleep properly, she won’t produce enough HGH in her body for proper bone growth.
But with adequate amounts of deep sleep, she can maximize her HGH levels, which will help her reach her full potential height .
So how can you help your child sleep better at night?
By incorporating the right habits that will help her sleep like a Koala every night.
And in this chapter, I’ll show you 6 of the MOST important sleep habits for maximum growth.
Let’s get started.
Height Maximizing Sleep Tip #1: Sleep Before 10pm
How much sleep your child gets every night will directly impact how long her bones grow.
But there is another thing about sleep that you must keep in mind:
It’s just as important to go to sleep at the right time.
So when is the best time to go to sleep?
Aim to get your child in bed before 10pm.
Now, why is this so important?
Now, let’s face the REAL challenge.
If your child is in her teenage years (or close to it), it’s going to be a battle to get her to sleep before 10am.
So how can you convince your child to sleep that early?
Simple: Show her this graph!
If your child knows that sleeping during these hours will make or break her height, she’ll be much more motivated to sleep earlier.
And throughout this chapter, I’ll show you scientifically-proven strategies that will help her sleep earlier and more deeply.
Height Maximizing Sleep Tip #2: Wake Up Without An Alarm Clock
Many experts say that you need at least 7 to 8 hours of sleep.
You need as much sleep as your body requires.
We all need different amounts of sleep, depending on:
- Our age
- Our lifestyle
- The amount of sleep we’ve gotten in the days before
- Amount of physical activity throughout the day
- And more
Thus, sticking to conventional tips like “sleep 8 hours a day” is a recipe for failure.
So how do you know how much sleep your child needs for maximum height growth?
By letting her wake up naturally.
When she wakes up without any alarm, it shows that her body is fully rested and doesn’t need any more sleep.
So if you want to ensure that your child gets enough sleep every night, make sure she wakes up when she wants to.
(And if you don’t want her to be late for school, make sure to follow Tip #1 as well)
Height Maximizing Sleep Tip #3: Optimize Your Child’s Sleeping Posture
If you want your child to grow properly, keeping a straight posture is super important.
(You’ll learn why in the next chapter)
But keeping a straight posture is not only important during the day, but when you sleep as well.
So what is the best sleeping position for proper growth?
There are 2 rules for sleeping in the optimal position:
This will ensure that your child’s spine will be in its neutral position, and her head, neck, and spine will all be properly aligned, which is critical for growing properly.
So how can you get your child to sleep on her back, WITHOUT a pillow?
Here is a step-by-step method your child can follow to optimize her sleeping position:
Steps to Optimizing Sleep Position for Proper Growth
- If your child is a side or stomach-sleeper, encourage your child to start sleeping on her back.
- Once she feels comfortable sleeping on her back, get her a thinner pillow.
- Allow her to sleep on this new pillow until she’s fully comfortable.
- After getting used to her thinner pillow, reduce her pillow size further.
- Repeat steps #3 and #4 as many times as necessary, until your child can sleep without a pillow.
Now, there is one important point I need to mention.
For your child to sleep without a pillow, she must become a back-sleeper first.
Because if your child is a side-sleeper, a pillow will keep her spine in a neutral position .
By following the above 5 steps in order, your child can optimize her sleeping position safely, and maximize her growth.
Height Maximizing Sleep Tip #4: Sleep on a Medium-Firm Mattress
Another strategy for maintaining a straight posture at night is to sleep on a medium-firm surface.
And this makes sense.
If your child’s mattress is too soft, her body will sink too deeply into the mattress, bringing her spine out of alignment.
On the other hand, super-hard mattresses can be uncomfortable for your child.
So how can you find out which mattress-firmness is best for your child?
Here is a step-by-step process of finding a mattress with the right firmness:
Steps to Finding a Height Maximizing Mattress
- Bring your child to a mattress store of your choice.
- Get her to lie down on mattresses with different firmness levels, so she can get an idea of what makes her feel comfortable.
- Ask her to pick the mattress that feels firm, but also makes her feel comfortable.
- Install the mattress in her bed frame, and get her to sleep on it for a few days.
- If she feels comfortable, she should stick with it. If not, repeat steps 1 to 4.
Aim for comfort first, firmness second.
Height Maximizing Sleep Tip #5: Optimize Her Sleep Environment
You now know that the length and time of sleep is important for maximizing HGH.
But there is one more aspect of sleep that you cannot ignore:
Getting enough deep sleep.
Since your body produces HGH during deep sleep, it’s important to make sure your child gets enough of it every night.
So how can you ensure your child gets enough deep sleep every night?
By optimizing her sleep environment.
Steps to Creating a Height Maximizing Sleep Environment
- Find the optimal room temperature for your child. Aim for 60 to 70 °F (16 to 21 °C), but remember: comfort over everything!
- Keep her room door closed to minimize noise that enters her room
- Keep her room pitch black (no night lights)
- Get your child to sleep with her socks on (warm feet improves sleep quality)
- Encourage your child to keep her phone on airplane mode before sleeping (this will prevent wifi signals from intruding her room)
- Remove all electrical plugs in her room (easiest way to do this is to plug all her wires into a single extension cord, and unplugging the extension chord at night)
Depending on how rebellious your child is, the last 2 tips may be a challenge to pull off.
But make sure to follow through with the first 3 tips as much as possible.
Height Maximizing Sleep Tip #6: Prepare for Bed like a True Height Maximizer
Besides optimizing her sleep environment, it’s also important that she does the right things BEFORE sleeping.
Specifically, she’ll want to do the right things during the day, and within 3 to 4 hours before bed.
And in this section, I’ll show you steps she can take during the day, and before bed.
Daily Rituals for Maximum Night Height Gains
- Avoid caffeine (your child shouldn’t consume caffeine if she’s younger than 18)
- Get enough sunlight (sunlight helps you produce melatonin at night, which makes you sleepy)
- Part take in physical activities (this will make her tired, making it much easier to go to sleep before 10pm)
Pre-Bed Rituals for Maximum Night Height Gains
- Avoid eating any heavy meals near bedtime
- Avoid any hardcore exercises (she should do them earlier during the day)
- Avoid drinking too much water late at night
- Minimize light exposure before bed
- Eliminate stressful activities before bed
Height Maximizing Sleep: Key Takeaways
Since sleeping properly is as important for growing taller as eating properly, it’s worth re-emphasizing the most important points from this chapter.
Here are the main things you want to take away for optimizing your child’s sleep:
- Sleep before 10pm
- Let your child wake up naturally without an alarm clock
- Encourage your child to sleep straight on her back, without a pillow
- Find a comfortable, medium-firm mattress for your child
- Optimize your child’s sleep environment (most important factors: temperature, no noise, no light)
- Prepare your child to sleep deeply before bed:
- During the day: Sunlight, exercise, no caffeine
- Before bed: No heavy meals, no hardcore exercises, minimum light, minimum water, minimum stress
Chapter 6: Posture for Proper Growth
If you made it this far, I just want to say congratulations.
Because you now know about 90% of EVERYTHING you need to know for your child to grow to his fullest height.
But since you’re here, I’m sure that you want to help your child go all the way, and watch him FULLY maximize his height.
So let’s keep going!
How Important is Your Child’s Posture for Growing Taller?
So far, we talked about how your child can optimize his diet and sleep for maximum growth.
But the question is:
Is maintaining a straight posture also important for growing taller?
Yes and no.
There seems to be a lack of evidence that shows maintaining a good posture will help your child grow taller.
If so, why did I even include this topic?
Because maintaining a proper posture will do 2 important things for your child:
- It will ensure that your child’s bones are in their proper alignment, and
- It will prevent your child from developing bone complications.
In Chapter 9, I’ll show you how your child can prevent bone complications (that can interfere with height growth).
But for now, let’s focus on the 1st point.
The Importance of Proper Bone Alignment
I want you to imagine 2 different towers under construction.
If they had the exact same designs planned out, and were going to be made with the same materials, they would theoretically be tall as one another.
However, if one tower is built on a poor and weak foundation, it’s going to be much more fragile than the one with a stronger frame.
So even if they’re the same height, one will be much stronger and last longer than the other.
In other words, you can nail your child’s nutrition and sleep to the tee, but if his bones aren’t aligned properly, his entire body will become fragile (no matter how tall he becomes).
But by maintaining a proper posture, your child’s bones will grow on a much stronger foundation, which will keep his bones, joints, and overall body structure stronger and healthier for a long time.
So as you can see, having a proper posture won’t directly affect your child’s height…
…but it can be the difference between having a strong and a fragile body.
And in this chapter, I’ll show you the most effective strategies to optimize your child’s posture for proper growth.
Proper Spine Alignment
Before we get into the postural techniques, let’s quickly look at what a healthy spine looks like:
As you can see, the spine is slightly curved (but not too much).
So when your child is standing, sitting, or even lying down, this is how you want his spine to look.
So without further ado, let’s get into our first postural technique:
Postural Technique #1: Optimize Your Child’s Sitting Posture
This is the most important postural technique to implement.
Because let’s face it: no matter how active your child is, he’s going to spend a good chuck of the day sitting.
So it’s important that your child sits in a proper position.
Here is a step-by-step process of optimizing your child’s sitting posture :
6 Steps to Maintaining a Correct Sitting Posture
- Find a comfortable chair for your child (ideally it should have an adjustable height with arm rests)
- Get him to rest his buttocks and shoulders on the back of the chair
- To keep his head in proper alignment, his chin should point downwards (this will pop his chest out and put his spine in its neutral position)
- To relax his shoulders further, get him to rest his elbows on the arm rests (the angle at his elbows should be at 90° to 120°)
- Adjust the chair height so that both of his feet are flat on the ground (the angle at his knees should be 90° to 120°)
- If your child is sitting in front of a computer, make sure the top of the monitor is 18 to 24″ away from his eyes.
Postural Technique #2: Minimize Sitting Time
So after explaining how to sit properly, you’re telling me to avoid sitting?!
Yes I am.
No matter how much your child fixes his sitting posture, it doesn’t mean that he can sit all day without any problems.
Not only does sitting for too long bring your posture out of proper alignment, but sitting has been proven to cause serious health problems .
So how can you help your child sit less during the day?
I personally rely on 2 strategies to get up more frequently:
1. Combat Sitting by Using a Pomodoro Timer
Your child probably won’t remember on to get up regularly on his own.
But by installing a timer that goes off regularly, your child can easily remember to get up and walk around.
I use a free app called Awareness, but there are a TON of other Pomodoro timers you can pick from.
2. Combat Sitting by Lying on the Tummy
If a timer doesn’t get your child up often enough, there is an easier solution:
Get your child to lie down on his stomach.
This will take a lot of load off of his spine, and also stretch out his back, which can help to neutralize his spinal alignment .
With that, here is another way to get your child to sit less:
3. Combat Sitting by Using a Standing Desk
This is one of the best ways to sit less throughout the day.
Not only can standing desks help your child keep a better posture, but it can bring about many health benefits as well .
But remember, if you want your child to start using a standing desk, gradual change is key.
When first using a standing desk, he should start by using it for 30 to 60 minutes per day, and work his way up as he gets more comfortable .
Speaking of standing, here is my next postural technique:
Postural Technique #3: Optimize Your Child’s Standing Posture
To recap: Your spine needs to be slightly curved for it to be in its natural position.
But when it comes to your child’s standing posture, there is anothing thing to consider:
He has to align his head, shoulders, hips, knees, and ankles
In other words, this is how you want your child’s posture to look:
Now, this posture isn’t hard to mimic.
But the REAL challenge is maintaining it.
So how can your child remember to maintain this posture regularly?
Here’s a simple 3-step process to optimize your child’s standing posture
3 Steps to Maintaining a Correct Standing Posture
- Get your child to stand against the wall
- The back of his feet, buttocks, shoulder blades, and head should all be touching the wall.
- To align his head properly, get your child to tuck in his chin while looking straight (this will pop his chest out and put his spine in its neutral position)
If your child slouches often, this should help straighten out his posture.
In the next chapter, I’ll show you the BEST exercises your child can do to further improve his posture.
But if your child seems to be suffering from any major postural issues, I’ll tell you what you can do in Chapter 9 (link chapter keywords as necessary).
Postural Technique #4: Use a Posture Corrector
This is my favorite postural technique by far.
A posture corrector makes all the techniques we just went through, 10x easier.
By wearing a posture corrector throughout the day, your child won’t need to constantly remind himself to keep a straight posture, because the strap will remind him to do so.
Once you wear this thing, it forces you to maintain a good posture, because slouching puts pressure on your shoulders, which reminds you to stand or sit tall every time you do slouch.
Now, I’ve tried many different ones, but the posture corrector made by Selbite feels the most comfortable for me.
But you can search posture corrector on Amazon, and find very cheap ones for under $20.
Postural Technique #5: Help Your Child Feel Happy and Confident
Maintaining a good posture goes beyond growing properly.
In fact, having your chest out can boost your confidence, and make you feel better (instantly) .
But here is anothing thing about confidence you’ve probably never heard about:
Feeling confident can improve your posture as well!
In one of Tony Robbins’s seminars, Tony helped a man go from depressed to confident in a matter of seconds.
The man’s chest popped out, which instantly fixed his posture.
You can check the video out here:
And if your child feels more happy and confident on a regular basis, his chest will pop out too, which will make it much easier for him to maintain his optimal posture.
Here are some of the best ways to make your child feel more happy and confident:
(Google search: how to make your child feel confident / happy)
Proper Posture for Optimal Growth: Key Takeaways
Here are the main takeaways from this chapter:
- Maintaining a good posture won’t directly help your child’s bones grow longer
- However, keeping a proper posture will help his bones grow in the right direction, which is important for having a strong bone structure as an adult
- Here are the main ways to maintain a proper posture:
- Get your child to maintain a proper sitting posture
- Minimize his sitting time (by using a Pomodoro timer, getting him to lie down on his stomach, or using a standing desk)
- Get your child to maintain a proper standing posture (by aligning his body against the wall)
- (Optional): Get him a posture corrector
- Make him feel happier and more confident
- In the next chapter, I’ll show you exercises to further optimize his posture
- In Chapter 9, I’ll show you how he can deal with any postural abnormalities (if he suffers from them)
Chapter 7: Exercises & Stretches for Maximum Growth
You’re about to learn the BEST exercises and stretches for maximizing your child’s height.
But I’m not going to give you lame tips like “do the cobra stretch”.
I’m going to give you a complete overview of which exercises will ACTUALLY help your child grow taller (and which won’t).
I’m also going to warn you about what type of activities can DISRUPT proper growth.
(Hint: It’s NOT squatting or lifting heavy weights)
Height Maximizing Exercises Part 1: What Types of Activities Should Your Child Avoid?
There seems to be a never-ending debate about what stunts your growth, and what doesn’t.
You’ve probably heard claims like “squatting can stunt your growth!!!”
Then the question becomes:
What actually stunts (or slows down) your growth?
There are only 3 enemies that can disrupt your child’s growth:
- Lack of HGH in her body
- Severe conditions or diseases
- Injuries to her growth plates
We’ve already discussed several ways to maintain high HGH levels.
And in Chapter 9, we’ll dive deep into severe conditions & diseases your child needs to watch out for.
So let’s tackle the 3rd item on the list:
Why Are Growth Plates Important? And How Can You Protect Them?
To simplify: Your growth plate is the part of your bone that lengthens itself .
It contain cells that use different nutrients to lengthen & thicken your bones.
That’s why it’s important that your child protects herself from growth plate injuries at all costs.
Now, the good news is that 80% of growth plate injuries don’t negatively affect bone growth, and can be cured without any surgery .
However, since the other 20% of growth plate injuries CAN disrupt bone growth, it’s worth learning how to prevent them .
Here is a 3-step guide on how to protect your child from growth plate injuries:
Combat Growth Plate Injuries Step #1: Know The Main Causes
Growth plate injuries can happen from any sport, exercise, or activity.
So rather than focusing on which activities are the riskiest, it’s much more important to know HOW these injuries actually happen.
Here are the common causes of growth plate injuries     :
Main Causes of Growth Plate Injuries
- Not warming up properly before the activity
- Improper exercise form / technique
- Lifting too much weight
- Imbalances of growth and strength (from not training muscle groups evenly)
- Too many repetitive movements without rest (in baseball, gymnastics, long-distance running)
- Falling (from bicycles, skateboards, playground)
- Collisions (in football, hockey, soccer)
- Poor training equipment
- Training under too much fatigue
- Training for too long
- Lack of recovery time (in between sets, training sessions, and games)
Now, before we get into how we can prevent growth plate injuries, there is one more thing to keep in mind:
Growth plate injuries occur more often during growth spurt.
So it’s important to take steps to prevent growth plate injuries ESPECIALLY when they’re going through a growth spurt.
Combat Growth Plate Injuries Step #2: Prevent Them
(Many of these steps are basically the opposite of what causes the injuries)
- Most Important: Get proper supervision from a qualified adult trainer
- Wear equipment and gears that fit properly (footwear, protective gears, etc)
- Warm up joints and muscles before the activity (by stretching and moving the body in the required range of motion)
- Get your child to focus on whatever she is doing
- Prioritize skill development (over competition)
- Train muscle groups evenly
- Get enough rest in-between sets, training sessions, games, and competitions
- Avoid burnouts
- Don’t EVER force your child to get active when she doesn’t feel like it
- Don’t EVER preach “no pain, no gain” (if your child feels pain, she should stop the activity altogether)
Now, it’s possible that your child may already be suffering from a growth plate injury.
Which brings us to the next part:
Combat Growth Plate Injuries Step #3: Check If Your Child Is Injured
It is much easier to spot severe injuries (such as bone displacement or deformity) when they happen.
But minor injuries may be harder to detect.
Here are the most common symptoms of growth plate injuries :
Symptoms of Growth Plate Injuries
- Tenderness near the area
- Swelling and warm around the joint
- Limited range of motion
- Pain when lifting or applying pressure
As I mentioned before, up to 80% growth plate injuries don’t affect bone growth, and can be cured without any surgery .
But since the other 20% of injuries DO affect growth, it’s very crucial to diagnose and treat them as soon as they happen.
For more information on how you can do so reliably, I recommend you check out the following resources:
Now that we’ve covered how your child can avoid growth plate injuries, let’s move onto more exciting topics:
Best exercises for growing taller!
Height Maximizing Exercises Part 2: Exercises That Maximize Your Child’s HGH Levels
I have some good news.
If you’ve already implemented the strategies I taught you in Chapters 4 & 5 (about nutrition and sleep), your child is already well on her way of maximizing her natural HGH levels.
However, if your child wants to go the extra mile, she’ll also want to do exercises that increase her HGH levels.
So what types of exercises and sports are the best for maximizing HGH?
Doing high-intensity exercises can also burn fat, which is important for increasing your child’s HGH levels even further .
And in this section, I’ll show you the most effective and fun exercises your child can do to maximize her HGH levels.
Is Your Child Ready to Do High-Intensity Workouts?
Before I explain what a high-intensity workouts look like, I need to make a few important points:
1. High-Intensity Workouts Are Only For Teenagers (13 Years or Older)
Studies have shown that high-intensity workouts only elevate HGH levels in teenagers going through puberty, but not younger children. 
But the good news?
As long as your child stays active, her HGH levels will stay high naturally.
So if your child is under 13 years old, no worries.
(Click here to skip to the next section of this chapter)
2. Make Sure Your Child is In a Healthy Condition
High-intensity workouts are exactly like what they sound:
They’re INTENSE AF!
So if you’re child’s body isn’t properly conditioned to take part in very intense activities, it may not be safe for her to do them.
And make sure that your child doesn’t have any injuries, or isn’t overly fatigued.
(Feel free to go over my injury prevention steps)
3. A Qualified Supervisor is MANDATORY
Your child should always be supervised when doing any form of exercises (high-intensity or not).
But since high-intensity workouts can be even more risky if not done correctly, it’s important to have a qualified supervisor watch over what she’s doing.
So make sure to hire a qualified supervisor who is an expert at their sport, and condition your child so that she is fully ready to take on whatever exercise she’s going to perform.
What Does a High-Intensity Workout Look Like?
- Train on an empty stomach
- Exert 80% to 100% effort into each set
- Each set should last between 15 to 20 seconds
- Get 90 seconds of rest in-between sets, and
- Total session should last between 5 to 30 min
Now, here is the cool part about high-intensity workouts:
It can be done through literally ANY exercise, sport, or activity.
So get your child to brainstorm her favorite list of activities.
And afterwards, get her to take part in those activities in the form of a high-intensity workout (by following the model above).
But if she can’t think of any activity, no worries.
Best High-Intensity Activities (for Maximum HGH Production)
- 100 m sprints
- Stationary bikes (pedal as hard as possible)
- Rapid squat jumps
- Jumping ropes
- Rope exercises
Doing ANY Exercise is Better Than Not Exercising at All
If your child isn’t motivated to follow this high-intensity workout model, or you don’t feel that it’s right for your child, no worries.
Remember at the end of the day, as long as your child is active regularly, her natural HGH levels will stay high, which will help her bones grow even more.
Now it’s time for the last section of this chapter:
Height Maximizing Exercises Part 3: Exercises & Stretches That Straighten Your Child’s Posture
Before we get into the exercises, I want to point this out:
No exercises, stretches, or sports can make your child’s bones grow longer.
If you’ve been watching a bunch of height growth exercises and stretches on YouTube, this is probably a sobering realization.
So then, what’s the point of doing these exercises and stretches?
To straighten your child’s posture.
In Chapter 6, you learned that maintaining a straight posture is important for properly aligning your child’s bones.
And in this section, I’m going to show you the best exercises & stretches your child can do to straighten her posture even further.
The 3 Deadly Posture Killers
If your child is like most of us, she probably spends too much time sitting, looking at her laptop and phone.
(Even if you’ve followed the tips I showed you in Chapter 6, she’s probably still guilty of this)
As a result, her posture is likely out of properly alignment.
Specifically, she’s probably suffering from what I call them the “3 Deadly Posture Killers”:
- The nerd neck
- Rounded shoulders, and
- Anterior pelvic tilt
And in this section, I’m going to briefly explain what each of these posture looks like, how they develop, and what exercises your child can do to counteract them.
Posture Killer #1: The Nerd Neck
Just like the Nerd Neck, the Rounded Shoulders develop from sitting for too long.
Posture Killer #3: Anterior Pelvic Tilt
Simply put: Anterior Pelvic Tilt is when your butt sticks out noticeably.
Just like the other two posture kills, this posture develops from too much sitting and lack of activity.
9 Posture Healers to the Rescue
The good thing about the 3 Posture Killers is that they’re all interconnected.
This means that if you correct just one of the Posture Killers, it will reduce (or entirely fix) the other 2 Posture Killers as well.
And luckily for you, I’ve gathered 9 of the best exercises your child can do to combat these Posture Killers.
I call these the 9 Posture Healers.
Posture Healer #1: Doorway Stretch
The Doorway Stretch will stretch out your child’s chest muscles, which get very tight from sitting for a long time.
This exercise is great, because all you literally need is a doorway.
- Find a doorway that both of your elbows can reach at once. If you can’t find a doorway, just find a wall corner, and do the following steps separately for your left and right side.
- Stand in the doorway with one foot in front of the other.
- Place both hands and elbows on the door frame, with your elbows at a 90° angle.
- Bend your forward knee until you feel a nice stretch in your chest and shoulders.
- Hold it for 30 to 60 seconds.
- Repeat 3 to 5 times.
Posture Healer #2: Wall Angels
Wall angels will correct your child’s posture from her neck, all the way down to her hips.
In other words, this exercises can combat ALL 3 Posture Killers at once!
- Get your child to stand in front of a wall, facing away from the wall, with her feet shoulder width apart.
- Her glutes (butt), lower back, shoulders, and the back of her head should ALL be touching the wall, while the back of her feet is slightly away from the wall. Her lower back should be as close to the wall as possible.
- Get her to bring her arms up at her sides, with her upper arm parallel to the floor, and her forearms bent at 90°. Her elbow should be touching the wall as well.
- When she feels comfortable, she can slowly raise her arms as high as possible, and bring them back down.
- Repeat this movement as many times as she comfortable. (Her glutes, shoulders, elbows, and head should all be against the wall during this movement).
Posture Healer #3: Standing Rows
Standing Rows will bring her shoulders back, which will mainly help her counteract the rounded shoulders.
- Get a long elastic band, and wrap it around a doorknob, pole, or any other part of the house.
- Get your child to grab each side of the elastic band. Her posture should be straight, with her chin tucked in.
- Get your child to gently pull on each side of the elastic band with both hands, until her hands reach the sides of her tummy. When she pulls the band towards her body, she should feel a nice contraction in her back muscles.
- Repeat this movement 15 times.
- Repeat this exercise 3 times.
Posture Healer #4: Shoulder Rotations
This Posture Healer is great for combatting Rounded Shoulders.
By doing this exercise, your child can rotate her shoulder outwards, which will help to bring her shoulders back even further.
- Get a long elastic band, and tie it around a doorknob, pole, or any other part of the house.
- Place a pillow or a thin towel between your child’s arm and her body (right beneath her armpit).
- With the hand of the same arm, get your child to grab the elastic band. At this point, her hand that’s grabbing the band should be pointing to the opposite side of her arm. Her posture should be straight, with her chin tucked in.
- Your child can slowly pull the elastic band towards the side of her arm that’s pulling the band.
- Get her to pull the band as much as her shoulder allows, and gently bring the elastic band back to its original position.
- Repeat the movements in steps 4 & 5 about 15 times.
Posture Healer #5: Thoracic Stretch
To perform this Posture Healer, you’re going to need a foam roller.
If you don’t have one, no worries.
Your child can just double down on the Doorway Stretch, since it basically does the same thing as this exercise:
Stretch out the chest muscles.
- Get your child to lay on the foam roller, with her upper back against it.
- Get her to cross her arms, and lift her butt of the ground.
- She can slowly roll the foam roller up and down her spine. She should feel a nice stretch in her front muscles at this point. Make sure that the foam roller does NOT go down to her lower back.
- Do this for about 30 seconds, and repeat this set 3 or 4 times.
Posture Healer #6: Hip Flexor Stretch
This Posture Healer is effective for combatting Anterior Pelvic Tilt.
Since one of the main causes of this posture is tight hip flexors, it’s important to stretch it out.
And this exercise helps you do just that.
- Get your child to stand in a lunge position, with her left knee on the ground, and her right feet in front of her.
- Get her to raise her left arm towards the ceiling, while she places her right hand on her lower back.
- Get her to lean her torso slightly towards the right, and rotate her torso counterclockwise to face her left side.
- Hold this position for 15 seconds.
- Repeat steps 1 to 4 for her opposite side.
- Repeat this stretch 2 more times for both sides.
Posture Healer #7: Glute Bridge
This Posture Healer will also combat the Anterior Pelvic Tilt.
But instead of stretching the hip flexor, this exercise will strengthen your child’s glutes.
And since the Anterior Pelvic Tilt happens when your glutes are weak, the Glute Bridge will compat this posture by strengthening your glutes.
- Get your child to lie down on a mat, with her back against the floor. Her lower back should be flat on the ground (not arched).
- Next, she should bend her knees so that her feet is closer to her glutes.
- When her back is flat on the ground, she can now lift off her butt by flexing her glute muscles. After her butt comes off the mat, she can then lift off her lower back (make sure that her back doesn’t come off before her butt does).
- She can slowly bring her lower back down to the floor, and afterwards, place her glues back on the floor. Once again, her lower back needs to come to the floor first.
- Repeat movements in steps 3 & 4 about 15 times.
- Repeat this set 2 more times.
Posture Healer #8: Plank
You’re probably familiar with this one.
And that’s because it’s a very good for your posture and overall health!
This Posture Healer strengthens your core muscles, which is important for combatting ALL 3 Posture Killers.
- Get a mat
- Get your child to put her elbows and hands on the mat, with her hands right below her face
- Next, she should place her feet down on the mat, so that her entire torso and legs form a straight line
- Get her to hold the plank position as long as she can
Posture Healer #9: Superman
This Posture Healer is also effective for combatting all 3 Posture Killers.
It does so by strengthening the core muscles of her back.
- Get your child to lie down on a mat, with her stomach facing down, and her arms extended above her head.
- Next, she should take off her hands and feet at the same time, making the superman pose. She should feel a strong contraction in her glutes and lower back.
- Get her to hold this position for about 2 seconds before bring her hands and feet back down.
- Repeat the movements in steps 2 & 3 about 12 to 15 times.
- Repeat this exercises 2 more times.
Now this is probably the hardest Posture Healer to perform.
If your child has a hard time doing it, she can start with easier versions of the Superman exercise.
The video down below will show you how she can do so.
3 Bonus Resources for More Posture Healers
For more exercises to correct your child’s posture, here are some bonus resources you can check out:
6 Exercises to Counteract Slouching (by Brett from Art of Manliness):
Perfect Posture in 5 Steps (by Jeff Cavaliere from ATHLEAN-X):
13 Best Postural Exercises for Forward Head Posture (by Dr. Alan Mandell):
Remember: Balance is Key
For your child, these 9 Posture Healers will be very effective for restoring her normal posture.
However, make sure that your child doesn’t overdo any exercise.
While each exercise will help to combat the Posture Killers, doing them too much will also bring her spine out of proper alignment.
Also, it’s important to remember that your child needs to perform exercises that feel right for her, since she has a unique body structure and lifestyle to everyone else.
(For example, if she doesn’t suffer from the Anterior Pelvic Tilt, it may not be necessary for her to do the Glute Bridge)
So if you want to assess her posture with 100% accuracy, make sure to bring your child to a chiropractor who can prescribe the right exercises for her unique posture.
And most importantly:
NEVER force your child to exercise through pain.
Height Maximizing Exercises: Key Takeaways
That was quite a heavy chapter, so here are the main things to take away from it:
- Your child’s growth can only be disrupted from 3 incidents:
- Lack of HGH
- Bone abnormalities (we’ll cover this in Chapter 9), or
- Growth plate injuries
- (Lifting weights will NOT disrupt your child’s growth if she does it properly)
- Growth plate injuries usually happen from performing an exercise poorly, in the absence of proper supervision
- Growth plate injuries can be prevented easily with proper supervision, and taking the right precaution steps
- Minor growth plate injuries can be treated without surgery, but severe injuries will require surgery to be fully recovered
- There are no exercises or stretches that can directly lengthen your child’s bones
- However, your child can do high-intensity exercises to increase HGH (which can lengthen bones further)
- But if your child is 12 years or younger, sticking to regular sports & exercises will be enough to keep her HGH levels high
- Lastly, it’s important to do exercises that will help your child maintain a straight posture
- These exercises will help your child’s bones grow in their proper alignment (as we discussed in Chapter 6)
- She can perform the 9 Posture Healers regularly to maintain a proper posture, BUT
- It’s important to go to the Chiropractor to properly assess her unique posture, and prescribe the right exercises for her
- NEVER force your child to exercise through pain
Chapter 8: Height Killing Habits to Avoid (5 Myths vs 5 Truths)
If you’ve been following the strategies that we’ve gone through so far, you already know the most lethal habits that your child needs to avoid, such as:
- Not consuming enough height growth nutrients (amino acids, proteins, Vitamin C, Calcium, Vitamin D3)
- Not getting enough sleep
- Not exercising regularly
So rather than rehashing anything that’s obvious, I’m going to focus on height killing habits that are easier to overlook.
Now, this is where it gets interesting:
Instead of simply telling you what your child needs to avoid…
…I’m going to bust 5 common myths about what stunts your growth.
And afterwards, I’m going to tell you 5 REAL truths behind these myths, and what your child ACTUALLY needs to watch out for.
(Get ready, because I’m about to expose some BS floating around the internet)
Growth Stunt Myth #1: Caffeine Can Stunt Your Growth
This is flat-out false.
BUT you’re still going to want your child to stay away from all forms of caffeine, including:
- Tea, or
Remember in Chapter 5, I said that your child needs to get enough sleep to maximize her HGH levels, which is important for growing taller.
And as you already know, caffeine does the OPPOSITE:
Caffeine disrupts your child’s sleep.
So then, can your child drink soda first thing in the morning?
I don’t recommend it.
Studies have shown that caffeine can affect your child’s sleep, EVEN IF she consumes it first thing in the morning .
So to summarize: more caffeine → less sleep → less HGH → less bone growth
But once again, there’s no way that caffeine will fully stunt your child’s growth.
Truth: Drinks with caffeine can disrupt your child’s sleep. Less sleep leads to less HGH production, which can decrease bone growth (but not stunt it completely).
Growth Stunt Myth #2: Junk Foods Can Stunt Your Growth
You probably already know that this is another myth.
(Next time you see a tall person, ask if they ever snacked on junk food as a kid, and they’ll say yes)
But here’s the catch:
Junk foods contain LOTS of sugar.
And as I explained in Chapter 4, sugar increases insulin in your child’s body, which can decrease her HGH levels .
So in summary: more sugar → less HGH → less bone growth
But… how on EARTH can you get your child to consume less sugar??
Check out this guide at Parents.com: How to Tame Your Kid’s Sweet Tooth in 30 Days
Truth: Consuming too much sugar increases insulin, which decreases HGH, which can decrease bone growth (but not stunt it).
Growth Stunt Myth #3: Alcohol Can Stunt Your Growth
We all know how harmful alcohol is to our health. (I don’t even need to cite this one)
But can it stunt your child’s growth?
You probably already know the answer:
But like sodas and junk food, alcohol is ALSO something your child will want to limit.
Studies have shown that alcohol decreases the amount of HGH your body produces during sleep .
So we can apply a similar formula once again: more alcohol → less HGH → less bone growth
But just like caffeine and sugar, alcohol can’t fully stunt your child’s growth.
Truth: Alcohol can decrease HGH production during sleep, which can lead to less bone growth (but not stunt it).
Growth Stunt Myth #4: Marijuana Can Stunt Your Growth
Yup, you guessed it again.
Marijuana won’t stunt your child’s growth.
BUT… just like caffeine, sugar, and alcohol, she should stay away from it if she’s still growing.
So bottom line: more marijuana → less HGH → less bone growth
(And since marijuana isn’t legal for children or teenagers anyway, they should stay away from it)
Truth: Marijuana decreases HGH production, which can decrease bone growth (but not stunt it).
Growth Stunt Myth #5: Weight Lifting Can Stunt Your Growth
If you read my last chapter, you already know what I’m going to say here.
But since it’s such a widespread myth, it’s worth bringing up once more:
Weight lifting will NOT stunt your child’s growth!!!!!!
Now, the 4 myths that I mentioned before weight lifting all share one commonality:
Caffeine, sugar, alcohol, and weed can ALL negatively impact your child’s growth (but won’t completely stunt it).
So what makes weight-lifting different from these 4 things?
In fact, weight-lifting can actually make your child’s bones stronger, by increasing their density .
So then, what’s the REAL risk behind weight lifting?
If your child gets injured from lifting weights, she can injure her growth plates, which can disrupt her growth.
But here’s the reality:
Your child can injure her growth plates from doing ANY sport, exercise, or recreational activity known to man.
So if you want your child to avoid injuring her growth plates, she must train under 3 circumstances:
- She knows proper lifting techniques
- She lifts weights that she feels comfortable with, and
- She is supervised by a qualified professional
(If you need a refresher on how to fully protect your child from growth plate injuries, click here)
Truth: Weight-lifting does NOT stunt growth, but a severe growth plate injury can disrupt or stunt your child’s growth.
Remember: Allow Your Child to Be Human
Now that you know the truth about habits that can affect your child’s growth, it may be tempting to restrict her from all of these habits completely.
But you must remember one thing:
Your child is a human being just like you and me.
So in reality, it’s going to be highly unlikely that she follows these tips to the tee.
However, as a wise man has once said: You are your habits.
So as long as she doesn’t drink coffee every day, or snack on junk food every night, she’ll be fine.
Just show her this guide, and she’ll learn to do what’s best for her over time.
(Stay tuned, because the last Chapter is going to be ALL about how to motivate your child to take the right actions)
Height Killing Habits to Watch Out For: Key Takeaways
Here is a super-summary of this chapter:
- Caffeine, sugar, alcohol, and marijuana can decrease growth, since they can all decrease HGH production in your child’s body
- But they will NOT stunt your child’s growth
- So allow your child to be human, but make sure she doesn’t go overboard with any of these habits
- Weight-lifting will NOT stunt your child’s growth
- However, if your child lifts weights (or does ANY activity) dangerously, she can injure her growth plates, which can disrupt (or actually stunt her growth)
- So make sure to take care of your child’s safety by taking the right precaution steps, and having a qualified adult supervise her when doing anything physical (check out Chapter 7 for more info)
Chapter 9: Conditions That Can Hinder Your Child’s Growth
[Be less personal: Use less “you” or “your child” to make them feel less negative from reading this chapter?]
Last chapter was all about avoiding simple habits that can hinder your child’s growth.
But this chapter is a bit different:
We’re going to cover conditions that can hinder your child’s growth.
These conditions are much more severe, and in some cases, impossible to avoid completely.
And while many of these conditions can’t be completely cured, your child can still improve his height by receiving the proper treatment at the right time.
(To ensure 100% safety for your child, make sure to speak to a qualified professional to screen your child for any health conditions that can disrupt not only her growth, but her overall health.)
So with that disclaimer out of the way, let’s take a look at what we’re going to cover in this chapter:
How to Screen Your Child for Height Stunting Conditions
In this chapter, I’m going to be looking at a TON of different conditions that can negatively impact your child’s height.
And while that sound a bit stressful, here’s the good news:
You don’t have to memorize ANY of these conditions!
Instead, here are practical steps you can take to protect your child from these conditions:
- Check your child’s health at the doctors regularly (at least once every 6 months to a year)
- If you notice any weird physical, mental, or emotional patterns from your child, go to a doctor immediately
- To check that his hormones (especially his HGH levels) are within their normal ranges, you can consult a pediatrician as well
- Measure your child’s height at least once every few months to make sure that he’s growing at a normal pace (refer to Chapter 2 for more details)
- If your child follows the tips that we discussed in the previous chapters, he can avoid many of the conditions we’re about to discuss
With that, let’s dive right into these conditions.
6 Types of Conditions That Can Hinder Your Child’s Growth
In this chapter, we’re going to focus on conditions that can do one (or a combination) of these 6 things:
- Lower your child’s HGH levels
- Hinder your child’s bones from absorbing proper nutrients
- Damage your child’s growth plates
- Weaken your child’s bones (which can cause height loss as an adult)
- Cause bone misalignment
- Genetic conditions that hinder your child’s growth
Let’s dive right in.
Part 1: Conditions That Can Lower Your Child’s HGH Levels
I probably don’t need to repeat how important HGH is for your child’s growth.
Here are 3 conditions that can decrease HGH in your child’s body:
- Growth Hormone Deficiency
- Hypothyroidism, and
- Cushing’s Syndrome
I call these the HGH Robbers.
HGH Robber #1: GH (Growth Hormone) Deficiency
As you can probably guess, Growth Hormone Deficiency simply means your child has low levels of HGH in his body.
But before we talk about how this condition is caused, let’s rewind a bit.
If you can recall: HGH is produced in your pituitary gland inside your brain.
And your pituitary gland is controlled by another region called the hypothalamus .
So if your child damages his pituitary gland or hypothalamus, your child will produce less HGH in his body, which will disrupt his growth.
(In other words, damaging pituitary gland / hypothalamus causes GH Deficiency)
With that, here are the most important things you need to know about Growth Hormone deficiencies:
GH Deficiency – What You Need to Know
(May want to use contracting shortcodes for these…)
- Grows slower than usual (refer to Chapter 2 to make sure your child is growing at a healthy pace)
- Looks younger than his peers
- A chubby body build
- Slow hair growth or tooth development
- A severe head injury
- Tumor in pituitary gland or hypothalamus
- Brain surgery
- Radiation therapy for cancers
- Diseases (such as histiocytosis)
- An autoimmune condition (such as lymphocytic hypophysitis)
Ways to Check for GH Deficiency :
- Various blood tests (hormone, protein, GH stimulation, insulin tolerance, and more)
- Various x-ray tests
- MRI scans
Ways to Treat GH Deficiency :
- Growth hormone therapy
Ways to Prevent GH Deficiency:
- Make your child wear a helmet & other protective gears when doing any activity that can cause concussions
- To prevent minor decreases in growth hormone:
- Feed your child with nutrients that increase growth hormones (refer to Chapter 4)
- Make sure your child gets enough sleep (refer to Chapter 5)
- In many cases, GH Deficiencies are not completely preventable 
To learn about how your child can combat GH Deficiency, check out this article written by Dr. Daniel J. Toft:
HGH Robber #2: Hypothyroidism
In your throat, there is a region called the thyroid gland.
And as you can guess, it produces thyroid hormones (duh…)
But what’s so important about these hormones?
So if your child isn’t producing enough thyroids, he will not reach his full potential height.
(This condition is known as Hypothyroidism)
Now that you have a gist of how important thyroid hormones are, let’s go over how your child can combat Hypothyroidism:
Hypothyroidism – What You Need to Know
Signs of Hypothyroidism (they vary for each person, but here are the common ones) :
- Weight gain
- Feeling cold
- Dry skin
- Thinning hair
- Muscle weakness
- Pain & stiffness in the joints
- Muscle aches, tenderness, stiffness
- Impaired memory
Common Causes of Hypothyroidism :
- Autoimmune disease (most common one is the Hashimoto’s disease)
- Treatment for hyperthyroidism
- Surgical removal of thyroid
- Radiation therapy
- Certain medications
Ways to Check for Hypothyroidism :
- Check medical history
- Physical exam
- Blood test (check for TSH and thyroxine levels)
Medications to Alleviate Hypothyroidism (you can’t fully treat it) :
- Levothyroxine (synthetic T4 hormone)
- Animal extracts containing Thyroid
- Glandular extracts
To learn more about Hypothyroidism, check out the full guide (on Healthline):
HGH Robber #3: Cushing Syndrome
Cushing Syndrome is a disease that occurs from having too much cortisol in your body.
Now, maintaining healthy levels of cortisol in your child’s body is actually important for his growth .
In most cases, your child can prevent Cushing syndrome by keeping his cortisol levels in healthy ranges.
Here is what you need to know about Cushing Syndrome:
Cushing Syndrome – What You Need to Know
Signs of Cushing Syndrome :
- Weight gain & obesity
- Slower rate of growth (check Chapter 2 to see if your child is growing at a healthy pace)
- Skin injuries heal slowly
- Muscle weakness
- High blood pressure
Common Causes of Cushing Syndrome :
- Overuse of corticosteroid medications
- Poor or malnutrition
- High stress levels (from illnesses, injuries, or surgeries)
- Depression or anxiety
- Tumors (in his pituitary gland, adrenal gland, thyroid gland, thymus gland, lung, or pancreas)
Ways to Check for Cushing Syndrome :
- A 24-hour urinary free cortisol test
- Midnight plasma cortisol and late-night salivary cortisol measurements
- A low-dose dexamethasone suppression test
Ways to Treat Cushing Syndrome :
- Medications (to decrease cortisol or ACTH production)
- Using less corticosteroids (if your child is using one)
- Surgical removal (if necessary)
- Radiation therapy
To learn more about Cushing Syndrome, check out the full guide (on Healthline.com):
Part 2: Conditions That Steal Your Child’s Height Growth Nutrients
In Chapter 4, we talked about the 5 nutrients your child needs to consume to reach his full potential height.
But here’s where it can get tricky:
Even if your child eats EVERYTHING he needs to eat to fuel his bones for maximum growth, his bones may still not grow to their fullest length.
Because he may suffer from diseases that stop his body from absorbing those nutrients properly.
And if his body doesn’t absorb those nutrients, his bones won’t receive enough nutrients to lengthen themselves.
So in this section, I’m going to show you a few “nutrient-robbers” you need to watch out for your child.
(These nutrient-robbers can also disrupt HGH levels in your child’s body, which can further hinder his growth)
Here is an overview of these nutrient-robbers:
- Inflammatory Bowel Disease
- Celiac Disease
- Congenital Heart Disease
- Anemia, and
- Chronic Kidney Disease
Let’s take a peak at each.
Nutrient Robber #1: Inflammatory Bowel Disease
Your intestines are important, since they absorb nutrients that your body needs.
So if your child’s intestines become inflamed, his bones will receive less nutrients, which will lead to less bone growth .
People refer to this disorder as an Inflammatory Bowel Disease.
And if your child develops this disease, he can also suffer from HGH Resistance , which means his body won’t be able to make use of HGH properly, even if there is enough HGH floating around.
Let’s take a look at what you need to know for this condition:
Inflammatory Bowel Disease – What You Need to Know
Signs of Inflammatory Bowel Disease :
- Fever & fatigue
- Abdominal pain / cramping
- Blood in your child’s stool
- Reduced appetite
- Weight loss
Causes of Inflammatory Bowel Disease (exact causes are still unknown, but here are 2 possible causes) :
- Immune system not functioning properly
- History of family members with this disease (but this isn’t common in IBD patients)
How to Check for Inflammatory Bowel Disease :
- Tests for anemia or infection
- Stool sample test
- Colonoscopy, sigmoidoscopy, endoscopy, or enteroscopy
- Imaging tests (x-ray, CT scan, MRI scan)
How to Treat Inflammatory Bowel Disease :
- Anti-inflammatory drugs
- Immune system suppressors
- Nutritional support (with lots of Calcium, Vitamin D, Iron)
To learn more about Inflammatory Bowel Disease, check out the full guide (at Mayo Clinic):
Nutrient Robber #2: Celiac Disease
If your child react badly to gluten, he likely suffers from Celiac Disease.
If your child has Celiac Disease, and he consumes gluten, he can damage his intestines, which can hinder his bones from receiving all the nutrients it needs for proper growth .
But if he starts eating a gluten-free diet, he can go back to growing normally .
(That’s why it’s important to catch this disease early, before he becomes an adult)
Here is what you need to know about Celiac Disease:
Celiac Disease – What You Need to Know
Signs of Celiac Disease (in Children) :
- Diarrhea or constipation
- Poor appetite
- Weight loss
- Bloated belly
- Shorter height / delayed puberty
Causes of Celiac Disease (still not known precisely) :
- Poor infant feeding practices
- Gastrointestinal infections
- Problems in your child’s gut bacteria
- Viral infection
- Emotional stress
How to Check for Celiac Disease :
- Blood tests (to check for antibodies or leukocyte antigens)
- Taking a small tissue sample of the small intestine
How to Treat Celiac Disease :
- Removing gluten from your child’s diet will generally heal his intestines over time
How to Prevent Celiac Disease :
- Eat a gluten-free diet!
To learn how your child can eat a gluten-free diet, check out a full guide on gluten-free diets (written by Ryan Raman from Healthline):
To learn more about Celiac Disease, check out the full guide (on Mayo Clinic):
Nutrient Robber #3: Congenital Heart Disease
Congenital Heart Disease describes a heart abnormality that can be seen at your child’s birth .
Not only can this condition prevent your child from absorbing nutrients properly, but they will need more nutrients to stay healthy, since their body uses up more energy .
As a result, this condition can interfere with your child’s growth, since his bones will not receive enough nutrients that are required for optimal growth.
But fortunately, Growth Hormone treatment can restore proper growth for children with this Congenital Heart Disease .
Here is what you need to know about Congenital Heart Disease:
Congenital Heart Disease – What You Need to Know
Signs of Congenital Heart Disease (At Birth) :
- Blushed lips, skin, fingers, toes
- Trouble breathing
- Difficulties feeding your child
- Low birth weight
- Chest pain
- Delayed growth
Signs of Congenital Heart Disease (After Birth) :
- Trouble breathing
- Abnormal heart rhythms
Causes of Congenital Heart Disease :
- May run in families
- Consuming, alcohol, illegal drugs, or certain prescription drugs during pregnancy of your child
- Viral infection during pregnancy
- Increased blood sugar levels
How to Treat Congenital Heart Disease :
- Implantable heart devices
- Catheter procedures
- Open-heart surgery
- Heart transplant
How to Prevent Congenital Heart Disease (all of these steps are taken before or during pregnancy) :
- Take control of your blood sugar levels before becoming pregnant
- Get properly vaccinated against certain diseases (like rubella or German measles)
- Talk to your doctor about the safety of any medications you plan to take
- Don’t drink alcohol or use illegal drugs during pregnancy
- Receive genetic screening (for genes that may contribute to abnormal heart development)
To learn more about Congenital Heart Disease, check out the full guide (on Healthline):
Nutrient Robber #4: Anemia
Anemia happens when your child doesn’t have enough red blood cells in his blood.
Since red blood cells deliver Oxygen to every cell in your body, less red blood cells means less Oxygen for every cell.
And if your child’s bones don’t receive proper amounts of oxygen, it can hinder his bones from developing properly, which is why Anemia can disrupt his growth .
Anemia is mainly caused by iron deficiencies, but there are some genetic conditions that can cause this as well .
If your child treat Anemia early enough, he can restore normal growth patterns .
Here is what you need to know about Anemia:
Signs of Anemia (they vary for each person) :
- Cold hands & feet
- Pale or yellow skin
- Chest pain
- Shortness of breath
- Irregular heartbeats
- Not eating enough Iron, Folate, Vitamin B12
- Excess blood loss
- Lack of erythropoietin (hormone produced by the kidneys)
- Diseases (cancer, HIV/AIDS, kidney disease, rheumatoid arthritis, chronic inflammations, autoimmune diseases)
- Certain medicines
- Exposure to toxic chemicals
- Genetically caused types of Anemia (such as Fanconi Anemia or Thalassemia)
How to Check for Anemia :
- Blood test (for Iron, Vitamin B12, Folate)
- Blood test (to check shape, size, and number of red blood cells)
- Stool test
- Scans (x-raysn, CT scan)
- Barium enema
How to Treat Anemia (proper treatment will vary for each type of Anemia) :
- Proper supplementation of Iron, Vitamin B12, and Folate
- Surgery (to stop bleeding)
- Blood transfusion
- Bone marrow transplantation
How to Prevent Anemia :
- Get your child to consume enough Iron, Vitamin B12, and Folate
- Not all types of Anemia can be prevented (since some are genetically caused)
To learn more about Anemia, check out these 2 guides:
Nutrient Robber #5: Chronic Kidney Disease
Kidneys play an important role in regulating nutrients that are important for bone growth (like Calcium) .
That’s why kidney failures can prevent these essential nutrients from reaching your child’s bones, which can cause his bones to grow less, and also become weaker .
Chronic Kidney Disease also reduces your child’s HGH levels drastically, which can further disrupt your child’s growth .
The good news?
As long as it’s detected early on, your child can restore his normal growth patterns, and reach his full potential height as an adult .
Let’s go over some important points about this disease:
Chronic Kidney Disease – What You Need to Know
Signs of Chronic Kidney Disease :
- Changes in how often your child pees
- Loss of appetite
- Fatigue & weakness
- Sleep problems
- Muscle twitches & cramps
- Swelling of his feet and ankles
Causes of Chronic Kidney Disease :
- High blood pressure
- Kidney inflammation, diseases, or infections
Ways to Check for Chronic Kidney Disease :
- Blood tests (to check for creatinine and urea)
- Urine tests
- Imaging tests
- Removing a sample of your child’s kidney tissue for testing
Ways to Treat Chronic Kidney Disease :
- Treatment options will vary for each person
Ways to Cope with Chronic Kidney Disease :
- Your child can take medications that can treat complications such as:
- High blood pressure
- High cholesterol levels
- Bone weaknesses
- Eating lower protein diet
Ways to Prevent Chronic Kidney Disease :
- Get your child to maintain a healthy weight
- Screen your child for diseases or medical conditions
- Avoid smoking
- Follow instructions for over-the-counter medications precisely
To learn more about Chronic Kidney Diseases, check out the full guide (at Mayo Clinic):
Part 3: The Condition That Can Damage Your Child’s Growth Plates
In Chapter 7, we went over ways to prevent your child from injuring his growth plates.
But when it comes to conditions, there is only one condition that can directly damage your child’s growth plates:
Juvenile Idiopathic Arthritis (referred to as JIA)
Arthritis refers to inflamed joints.
And JIA is the most common type of arthritis among children who are 16 or younger .
JIA can cause joint pain, swelling, fever, and many other problems for your child.
When a joint is affected by JIA, it can either:
- Slow down the growth of affected bones, or
- Speed up the growth, causing limbs to become uneven.
Here are some important things to know about JIA:
Juvenile Idiopathic Arthritis – What You Need to Know
- Joint pains
- Joint swelling
- Joint stiffness
- Lack of physical activity
- Fever, swollen lymph nodes, or rashes
Causes of JIA :
- Unknown (the term “idiopathic” means “of unknown origin”)
Ways to Check for JIA :
- Medical history (to rule out other causes like trauma or infection)
- Physical examination of joints (for swelling and redness)
- Various blood tests
- Imaging tests (x-rays, ultrasound, MRI, or CT scans)
Medications that Can Treat JIA :
- Nonsteroidal anti-inflammatory drugs (NSAIDs)
- Disease-modifying Antirheumatic Drugs (DMARDs)
- Biologic response modifiers
To learn about JIA, check out this full guide found on Arthritis Foundation:
Part 4: The Condition That Can Weaken Your Child’s Bones
If you want your child to be strong and healthy as an adult, his bones must be dense and well nourished.
And although his bone strength doesn’t directly make him taller, having strong bones can prevent him from losing height as he ages.
Here is the most common bone condition that can weaken your child’s bones (you might’ve heard of this already):
Osteoporosis describes bones that are less dense than what’s considered to be healthy.
So if your child suffers from osteoporosis, his bones would be much more fragile, which makes him weaker and much more likely to get injured.
But whether or not this condition affects your child’s height in the future, it can cause health problems for your child, so it’s important to know how your child can prevent it at all costs.
Here’s what you need to know about Osteoporosis:
Osteoporosis – What You Need to Know
Signs of Osteoporosis :
- Unfortunately, there are none (hence why it’s called a “silence disease”)
- Osteoporosis is usually discovered after a bone injury occurs
- That’s why it’s important to screen for it (before an injury happens), and take steps to minimize chances of developing it
- GH deficiencies
- Not consuming enough Calcium & Vitamin D
- Not eating enough in general
- Inactive lifestyle
- Drinking alcohol or smoking cigarettes
- Use of certain drugs or medications (such as glucocorticoids or anticonvulsants)
- Low levels of testosterone or estrogen
- Family history of reduced bone mass and fractures
How to Check for Osteoporosis :
- Bone Mineral Density Test (on your child’s hips or spine)
- Screen Tests (x-rays, central DXA test)
How to Treat Osteoporosis (these steps are the same as preventing it) :
- Prevent GH deficiencies (refer to Chapter 3 to 5 of this guide)
- Get your child to consume enough nutrients covered in Chapter 4, ESPECIALLY Calcium and Vitamin D
- Encourage your child to exercise regularly
- Make sure your child avoids smoking or drinking too much alcohol
- Beware of medications that can cause Osteoporosis
For more information about Osteoporosis, check out the following resources:
Conditions That Are Similar to Osteoporosis
Here are 2 bone disorders that are very similar to Osteoporosis :
- Osteopenia – “Milder” version of Osteoporosis
- Osteomalacia – Mainly caused by a lack of Vitamin D
Now, Osteoporosis is the most common bone disease your child needs to watch out for.
(About 54 million Americans suffer from Osteoporosis!) 
But there are many other bone diseases that are much more rare, but you still may want keep your head up on them.
To learn more about these conditions, check out the the full list (on National Institutes of Health):
Part 5: Conditions That Can Misalign Your Child’s Bones
In Chapter 6, we talked about how keeping a proper posture can help your child’s bone grow in the proper direction.
You probably also remember the analogy I gave of the 2 towers (to compare a good vs a bad posture):
So if you want your child to not only grow properly, but stand up strong, his bones need to be aligned properly.
Now, there are a few conditions that can cause his bones to grow in weird directions.
I call these the bone twisters.
Bone Twister #1: Spine Curvature Disorders
If you can recall, a healthy spine naturally has curves:
But if these curves become too extreme, your child can develop a spine curvature disorder.
There are 3 ways that your child’s spine can become abnormally curved.
(From left to right, these abnormal curvatures are called: Kyphosis, Lordosis, and Scoliosis)
Now, it’s common for many children to develop minor forms of these abnormal curves.
If that happens to your child, you don’t have to worry about it affecting his height .
But if the curve becomes too extreme, that’s when it can actually make your child shorter .
With that, here is what you need to know about spine curvature disorders:
Spine Curvature Disorders – What You Need to Know
- Kyphosis: Rounded back
- Lordosis: Butt sticks out
- Scoliosis: Uneven shoulders, or leaning towards one side
- Back pain or stiff back
- Problems moving in certain ways
- Slouching or having a poor posture
- Being extremely overweight or obese
- Osteoporosis and other bone diseases
- Spine injuries, infections, or tumors
- Birth defects that affect spine development
- Neuromuscular conditions (cerebral palsy, muscular dystrophy)
- Leg length discrepancies
- Genetic conditions
How to Check for Spine Curvature Disorders :
- Physical examinations of the spine, ribs, hips, and shoulders
- Use tools (such as inclinometer or scoliometer) to measure the spine curves
- Image tests (x-rays, CT scans, or MRIs) to assess the shape, direction, location, and angle of the curve
How to Treat Spine Curvature Disorders:
- For minor curves  :
- Maintain good posture (refer to Chapter 6)
- Do exercises to correct posture (refer to Chapter 7)
- Wear a brace or a cast (to keep it from getting worse)
- For major curves, get surgery :
- Spinal instrumentation (attaching rods, hooks, and wires to the spine to realign the spinal bones)
- Artificial disc replacement (to replace damaged discs)
- Kyphoplasty (attaching a balloon inside the spine)
How to Prevent Spine Curvature Disorders (in many cases, they can’t be prevented) :
- Feed your child nutrients (covered in Chapter 4) to minimize chances of Osteoporosis or other bone diseases
- Get your child to maintain good posture (refer to Chapters 6 & 7)
- Take proper precaution steps for your child (covered in Chapter 7) to avoid spine injuries
For more information on spine curvature disorders, check out the following guides:
For a comprehensive list of exercises to manage your child’s scoliosis, check out this guide:
Abnormal Looking Legs
The next 2 conditions have to do with your child’s legs.
Here’s a preview of what they look like:
Let’s take a look at each condition:
Bone Twister #2: Bowlegs (Knees Pointing Outward)
Bowlegs (A.K.A. genu varum) is a condition where your child’s knees are pointing outwards.
This condition is common at a very early age, since your infant is in a cramped position in the womb
And the good news is that it typically goes away by the age of 2.
But if it doesn’t, you should see a doctor.
Here is what you need to know about Bowlegs:
Bowlegs – What You Need to Know
Signs of Bowlegs :
- When your child keeps his feet together, his knees will not touch
Causes of Bowlegs :
- Not consuming enough Vitamin D
- Abnormally developed bones (bone dysplasia, blount’s disease)
- Lead or fluoride poisoning
- Genetical conditions (dwarfism, paget’s disease)
How to Check for Bowlegs :
- Physical examination (your doctor can measure your child’s legs, and observe how he walks)
- Imaging tests (x-rays)
How to Treat Bowlegs (not recommended for infants below 2 years of age) :
- Get your child to wear casts, braces, and/or special shoes
- Treating the underlying causes of the Bowlegs
- If Bowlegs are extreme, surgery may be needed
How to Prevent Bowlegs (not all Bowlegs can be prevented) :
- Feed your child enough Vitamin D (and the other nutrients in Chapter 4)
- Prevent bone fractures in his legs by getting him to exercise with caution
To learn more about Bowlegs, check out the full guide (on Healthline.com):
Bone Twister #3: Knock Knees (Knees Pointing Inward)
Knock Knees (A.K.A. genu valgum) is the opposite of Bowlegs:
It describes legs with knees pointing inward.
But just like Bowlegs, your child will likely grow out of Knock Knees if he has them.
(20% of 3-year-olds have knock knees, but that number decreases to 1% for 7-year-olds) 
Here is what you need to know about Knock Knees:
Knock Knees – What You Need to Know
Signs of Knock Knees :
- When your child’s knees touch when his ankles are separated
- Pain in ankles, knees, or hips
- Stiff joints
- Lack of balance when standing
- Walking awkwardly
Causes of Knock Knees (similar to causes of Bowlegs) :
- Lack of Vitamin D or Calcium
- Being obese
- Arthritis in the knees
- Leg or knee injuries
- Bone disorders
- Genetic conditions
How to Check for Knock Knees :
- Medical history of the child and family
- Physical examination (of knee alignment when standing, how your child walks, and if the legs are different in lengths)
- Imaging tests (x-rays or MRI scans)
How to Treat Knock Knees (depends on the cause and severity) :
- Corrective exercises and stretches
- Medication and supplements
- Wearing corrective orthotics
- In extreme cases, surgery may be required
How to Prevent Knock Knees (in many cases, Knock Knees can’t be prevented) :
- Feed your child enough Vitamin D & Calcium (and the other nutrients in Chapter 4)
- Prevent injuries to his knees and legs by getting him to exercise with caution
- Get your child to exercises regularly, and stay fit
To learn more about Knock Knees, check out the full guide (on Medical News Today):
Part 6: Genetic Conditions That Can Hinder Your Child’s Growth
Until now, we looked at conditions that be caused by both genetic or environmental factors.
But in this section, we’re going to look at conditions that can only be caused by genetics.
Many of these conditions can actually cause the conditions that we looked at so far.
So without further ado, let’s go through the last section of this chapter.
Genetic Condition #1: Down Syndrome
If your child has Down Syndrome, he will grow less than the average child .
But thankfully, there are growth charts that are made exclusively for children with Down Syndrome.
If your child has down syndrome AND is 0 to 36 months old, here are the growth charts you want to use:
And if your child has down syndrome AND is 2 to 20 years old, you’ll want to use these:
If you want to see other Growth Charts (for weight and head circumference), check out the full list of charts here:
If you want to learn more about Down Syndrome, check out the full guide here:
Genetic Condition #2: Noonan Syndrome
Noonan Syndrome is a genetic condition that results in 3 common characteristics :
- Short height
- Unusual facial features, or
- Congenital heart disease (at birth)
It’s also common to see low levels of HGH, and delayed growth in children with Noonan Syndrome .
If your child has Noonan Syndrome, HGH therapy can help to improve his height, but the doctor must continually monitor his heart function after the therapy .
To learn more about Noonan Syndrome, check out the the full guide here:
Genetic Condition #3: Turner Syndrome
Turner Syndrome can only happen to girls, and it affects 1 out of every 2,000 baby girls .
Almost all girls with Turner Syndrome show 2 symptoms:
- Shorter height, and
- Lack of monthly periods, resulting in infertility
Since their short height starts getting noticeable when they’re 5 years old, it’s easy to detect this condition early on .
And just like Noonan Syndrome, girls with Turner Syndrome can safely go through HGH therapy to reach a normal adult height .
Along with HGH, other hormone therapies can help them develop sexually, and reach puberty faster .
To learn more about Turner Syndrome, check out the full guide here:
Genetic Condition #4: Prader-Willi Syndrome
Prader-Willi Syndrome is a rare genetic condition that can be noticed shortly after birth .
Children with this condition show many different signs, such as:
- Shorter height
- Overeating tendencies (which often leads to obesity and diabetes)
- Weaker muscles
- Difficulty learning
- Lack of sexual development, or
- Behaviour problems (like temper tantrums or stubbornness)
Thankfully, HGH therapy can also have positive effects on children with Prader-Willi Syndrome, since it can help them reach a normal adult height, and also improve many of the symptoms listed above .
To learn more about Prader-Willi Syndrome, reach the full guide here:
Genetic Condition #5: Aarskog Syndrome
Aarskog Syndrome is a rare genetic disorder that affects males more than females .
A child with this condition will show the following symptoms (when he’s around 3 years old):
- Shorter height, toes, and fingers
- Unusual facial features
- Abnormal muscles & bone structures
- Genitals malformations, or
- Mental difficulties (slower at learning, or ADHD)
HGH therapy can also be used to improve the growth of children who has this condition .
To learn more about Aarskog Syndrome, check out the full guide here:
Genetic Condition #6: Achondroplasia
Achondroplasia affects 1 out of every 25,000 babies .
At birth, a child with this condition will not only be shorter in height, but have disproportionate limbs and body parts.
He may also develop other problems, such as:
- Weaker muscles, or
- Postural problems (like bowlegs or spine curvature disorders)
Unfortunately, it is rare for children with this condition to reach a height of 5 feet .
But just like many other genetic conditions listed in this section, HGH treatment can improve the growth of children with this condition .
To learn more about Achondroplasia, check out the full guide here:
Height Disrupting Conditions: Key Takeaways
I know, that is an overwhelming number of conditions to watch out for.
But remember: YOU DON’T NEED TO MEMORIZE ANY OF THEM!
To help your child protect himself from these conditions, remember the following points:
- Visit your doctor or pediatrician regularly (especially when you notice any weird symptoms)
- Measure your child’s height at least once every few months to make sure he’s growing at a normal pace (refer to Chapter 2 for more details)
- If your child follows the tips from the previous chapters, he can minimize his chances of developing many of these conditions
- However, since some of these conditions are caused genetically or incidentally, they can’t be avoided or treated (but can be coped with)
- For many of these conditions, HGH treatments can help your child reach a normal height as an adult, but he must receive treatment before he becomes too old
Chapter 10: Preventing Your Child from Becoming a Giant
This chapter is basically the opposite of the last chapter.
We’re going to look at the most condition that can make your child become gigantic, and ways to reduce her height if she suffers from it.
Since we’re going to focus just on one condition, this chapter is going to be much shorter than the last chapter (ironic isn’t it?)
(If this is the last concern on your mind, click here to skip to the next chapter)
Gigantism: The Condition That Can Make Your Child Too Tall
As you can tell by the name, Gigantism is a condition that makes your child grow abnormally tall.
Gigantism occurs when your child’s pituitary produces too much HGH, causing her bones to grow longer and thicker than the average child.
This excess HGH can cause many other health problems as well (which we’ll discuss in this section).
Fortunately, there are a few ways to slow down your child’s growth if she has this condition, but you must catch this condition early in her life.
In this section, we’ll go over how you can spot this condition, and several ways to treat it.
What’s The Difference Between Gigantism and Acromegaly?
There is only one difference between these 2 conditions :
Gigantism = Happens when your child’s growth plates are open
Acromegaly = Happens when your growth plates are closed
So it’s not possible for growing children to develop Acromegaly (and vice versa for full-grown adults).
But Gigantism and Acromegaly both have similar screening and treatment methods (as you’ll see in a second).
What Causes Gigantism?
When pituitary gland develops a tumor, it produces too much HGH, which causes Gigantism.
This is the root cause of Gigantism for most children.
In rarer cases, Gigantism is caused by genetic disorders .
What Are Some Signs of Gigantism?
The most obvious sign of Gigantism is if your child is much taller (or growing much faster) than other peers of her age group.
To know if she’s growing at a normal pace, you can use the Growth Chart to track her growth (refer to Chapter 2 for more details).
Other than being unusually tall, here are some common signs of Gigantism :
- Very large hands and feet
- Thick toes and fingers
- Large heads
- Facial features that are unusually large or unproportional (flat nose, and thick lips & tongue)
Besides the physical deformities, here are some other common symptoms to look out for:
- Insomnia and other sleep problems
- Excessive sweating
- Delayed puberty
- Irregular menstrual periods (for girls)
How Can You Check for Gigantism?
If you detect any unusual physical symptoms that may indicate that your child has Gigantism, take her to the doctor or pediatrician.
- Blood test (to measure HGH levels)
- Oral glucose tolerance test
- MRI scan of the pituitary gland (to check for any tumors in her pituitary)
How Can You Treat Gigantism?
The main goal of treatment is to stop or slow down your child’s production of HGH.
Depending on the cause and severity of the condition, your doctor will recommend different treatment methods.
It’s very important that your doctor regularly monitors your child’s pituitary gland after the treatment.
- Surgery to remove the pituitary tumor (80% of Gigantism caused by tumors are removed by this method)
- Taking medications to:
- Reduce HGH production in body (somatostatin analogues)
- Reduce general hormone levels (dopamine agonists), or
- Block HGH from being absorbed by tissues in the body (GH antagonist)
- Radiation therapies (this is usually the last option, since radiation can be risky):
- Conventional radiation therapy
- Photo beam therapy
- Stereotactic radiosurgery
To learn more about Gigantism, check out the full guide here:
And since Gigantism and Acromegaly both have similar screening & treatment methods, you may want to look into Acromegaly as well.
To learn more about these methods, check out this article:
Can Estrogen Help Shorten Tall Girls’ Heights?
If you have a tall daughter who’s concerned about growing too tall, you may have come across Estrogen as a possible solution.
And while some studies have shown that Estrogen slows down growth , this treatment has many downsides as well.
Here are 3 reasons why you should think twice about Estrogen treatments:
- It can reduce fertility (harder time becoming pregnant) 
- Increase risk of breast cancer , and
- Long-term side effects of Estrogen treatments are still not known 
So if you’re considering estrogen treatment for your tall child, make sure to consult a doctor or pediatrician, and discuss these potential downsides.
To learn more about estrogen treatments, check out this article:
Gigantism: Key Takeaways
Here are the main takeaways from this chapter:
- The most common cause of extremely tall children is Gigantism
- Gigantism is usually caused by a tumor in the pituitary (and sometimes caused by other genetic disorders)
- If Gigantism is detected early enough, your child can receive treatments to slow down her growth
- You can use the Growth Charts (from Chapter 2) to see if your child is growing abnormally fast
- Other signs of Gigantism are very large and unproportional body parts
- A doctor or pediatrician can check your child’s HGH levels to see if she has Gigantism
- Surgery can usually remove the pituitary tumor that causes Gigantism
- Medication or radiation therapies are secondary treatment options
- If you have an abnormally tall daughter, think twice about using Estrogen, since it has potential health risks
Chapter 11: What to Do If Your Child is Done Growing
If your child is almost (or completely) done growing, this chapter is for you.
Now, if your child’s bones are done growing, you’re probably thinking there isn’t much he can do.
And while that’s kind of true, I have some good news:
He can still become 1 or 2 inches taller.
In fact, my friend who is a 27-year-old married man grew taller by 1.7 inches (4.4 cm) by following the tips I’m going to give you in this chapter.
(Click here to check out his story)
Now, I’m not saying that your child can achieve the same results by following the same tips, since there are many other factors that are involved.
But if your child does everything I teach you in this chapter, there’s a good chance that he’ll become noticeably taller.
So without further ado, let’s dive right into the strategies.
The 3-Step Process of Increasing Your Child’s Height (After Growth)
In this chapter, I’m going to teach you a 3-step method to increasing your child’s height (even if all of his bones have fused):
- Becoming taller
- Staying taller, and
- Growing taller
So what the heck’s the difference between these 3 things?
By the end of this chapter, you’ll know exactly that the differences are.
But for now, I’ll briefly go over what each step is about:
- Becoming taller = This step helps your child appear taller, but not actually grow physically taller
- Staying taller = This step helps your child maintain the taller look he achieved from the previous step
- Growing taller = This step helps your child actually grow physically taller
Now, the last step isn’t something your child can take to the extreme, since your child’s bones have all fused.
But later in this chapter, I’ll show you how it’s actually possible for your child to grow 1 to 2 inches taller (without the help of his bones).
Let’s get right into the first step.
Step #1: Becoming Taller
Becoming taller means that your child is appearing to be taller, but isn’t actually growing taller physically.
Here’s a picture to show you what I’m saying:
As you can see, the “twin” on the left appears taller, EVEN if both of their bones and spine have the exact same lengths.
This is why fixing a poor posture can actually make you appear noticeably taller.
So how can your child fix his posture to appear taller?
Fortunately, if you have already implemented strategies I taught you in Chapters 5 & 6, your child already has the tallest posture he’s capable of having.
But if he hasn’t followed through with that chapter, no worries.
Here is a recap of all the things your child can do to fix his posture:
How to Correct Your Child’s Poor Posture (to Become Taller)
- Install a medium-firm mattress that’s your child feels comfortable sleeping on
- Encourage your child to sleep without a pillow
- Correct your child’s sitting posture (click here for the step-by-step process)
- Encourage your child to sit less by taking frequent breaks, using standing desks, or lying down on his stomach when watching something
- Optimize your child’s standing posture (click here for the step-by-step process)
- Buy your child a posture corrector, and
- Help your child feel more happy & confident
With that, let’s move onto step #2.
Step #2: Staying Taller
After your child has fixed his posture, he needs to be able to maintain that posture effortlessly.
As a wise man has once said: “It’s one thing to achieve success, but another thing to maintain success.”
So what does your child need to do to maintain his new posture with minimal effort?
By stretching & strengthening his postural muscles.
In Chapter 7 (part 3), we went over the best exercises that not only fix his posture, but also stretch & strengthen his muscles that support a good posture.
And here is a recap of those 9 exercises:
9 Exercises to Maintain a Straight Posture (for Staying Taller)
(Click on each exercise to see the steps + video demonstration)
- Doorway Stretch
- Wall Angels
- Standing Rows
- Shoulder Rotations
- Thoracic Stretch
- Hip Flexor Stretch
- Glute Bridge
3 Bonus Resources for the Best Postural Exercises
Here are 3 bonus resources that your child can use to further improve & maintain his posture:
- Brett (from Art of Manliness): 6 Exercises to Counteract Slouching
- Jeff Cavaliere (from ATHLEAN-X): Perfect Posture in 5 Steps
- Dr. Alan Mandell: 13 Best Postural Exercises for Forward Head Posture
Step #3: Growing Taller
This is the step you’ve been itching to read about.
So let me start off this step by answer the question that’s in your mind right now:
How in the WORLD can my child grow taller if his bones are done growing???
By lengthening a part of his body that CAN still grow longer in length:
As you can see, your spine has 24 bones (marked in white), which are separated by 23 different cartilage discs (marked in red).
But here’s the coolest part:
Even if your child’s bones stop growing in length, these cartilage discs CAN still grow longer .
In fact, a group of patients (whose average age was 65 years) were able to lengthen their cartilage discs to reduce their back pain .
So if 65-year-old patients can lengthen their spine, your child can too.
The question then becomes:
How Much Can Your Child’s Spine Actually Grow?
Quite a bit actually.
I’ll give you some concrete numbers to back this up:
If all your child does is increase each of his cartilage discs by 0.05 inches each, he’d grow 0.05 inches x 23 which equals 1.15 inches in total.
So how can your child maximize the length of the cartilage disks in his spine?
There are 3 things your child can do to maximize his spine length.
I call these the “Post-Growth Spine Maximizers”:
Post-Growth Spine Maximizer #1: Avoid Lifting Heavy Weights Over The Shoulders
If you want your child to MAXIMIZE his spine length, you want to MINIMIZE the weight on your child’s spine.
Now, if your child is still growing naturally, weight-lifting will NOT stunt his growth, since his bones can continue to grow no matter how much weight they have to bear.
But the cartilage discs in your child’s spine are different:
If they bear too much weight, they won’t be able to expand to their fullest lengths.
So too minimize the pressure on your child’s spine, he’ll want to avoid lifting heavy weights over his shoulders.
Here is what he’ll want to stop doing (for the next few months):
- Overhead shoulder presses
- Handstand pushups
- Lifting heavy backpacks
- Carrying anything that’s too heavy off the floor
On the flipside, he can still do some weight-lifting exercises that won’t compress his spine, such as:
- Flat bench presses
- Normal pushups
- Cable exercises
Now here’s the good news:
Once your child has fully maximized his spine length, and has stopped growing, he can go back to doing heavy-lifting over the shoulders.
Because even if he puts pressure on his spine once again, the weight won’t shrink his spine by a whole lot .
But until he maximizes his spine length, he should minimize these spine-compressing activities.
Post-Growth Spine Maximizer #2: Maintain a Proper Posture (Already Done)
If your child has already followed the previous steps in this chapter, he has already completed this step.
Now keep in mind that maintaining a proper posture isn’t only important for appearing taller, but growing taller as well.
Because having a poor posture increases the pressure on his cartilage discs, which means they won’t be able to expand in length.
To give you concrete numbers: if your child slouches very poorly, he’d be making his head heavier by up to 50 lbs (that’s around 23 kg).
In other words, if your child can maintain a straight posture, he can take off 50 lbs of pressure off of his cartilage discs, which can help him lengthen his spine by a ton.
So make sure your child maintains a proper posture, and he’ll be good.
Post-Growth Spine Maximizer #3: Increase Natural HGH
Throughout this entire guide, I harped on how your child needs enough HGH in his body to lengthen his bones.
So to refresh your mind, I’ll give you 3 HGH-boosting strategies your child can take action on.
(These strategies are basically a collaboration of the previous chapters)
- Get your child to consume foods with HGH-boosting amino acids
- 5 amino acids that boost HGH are: L-Ornithine, L-Arginine, L-Lysine, L-Glutamine, and L-Glycine
- Click here to review the list of foods that contain these amino acids
- Your child needs to get enough quality sleep, by:
- Sleeping before 10pm
- Sleeping sufficiently, and waking up without an alarm
- Sleeping in an environment without distractions (no lights or sounds)
- Exercising during the day, and
- Not consuming caffeine
- Click here to review how to fully optimize your child’s sleep
- Your child can do high-intensity exercises
- Make sure your child takes proper precaution steps before doing any kind of exercise
- Click here to review what high-intensity exercises look like
Remember: Results will Depend On Your Child
If your child implements the strategies I taught you in this chapter, it’s possible for him to grow taller by an inch or 2.
Because that’s how my friend was able to grow 1.7 inches (4.4 cm) taller at the age of 27!
But also remember: your child might get different results.
For example, if your child’s bones are still able to grow slightly, he may grow EVEN MORE than 2 inches.
On the flip side, if your child is done growing, AND he is already doing many of the strategies we covered in this chapter, he won’t see too much difference in his height.
But whether or not he ends up growing 2 inches, or just a centimeter, do remember that this chapter (and the rest of this guide) goes beyond helping your child become taller:
Following this guide will improve your child’s health.
Increasing Height After Growth: Key Takeaways
Here are the main takeaways from this chapter:
- Your child can take 3 steps to increase his height (after his bones have stopped growing):
- Become taller
- Stay taller, and
- Grow taller
- He can become instantly taller (by fixing his posture)
- He can stay taller (by stretching & strengthening his postural muscles)
- He can actually grow taller (by lengthening the cartilage discs in his spine)
- Here are 3 strategies that can help him increase his spine length:
- Get your child to avoid lifting heavy weights above his shoulders
- Maintaining a straight posture will further help him minimize the weight on his spine (already done), and
- Your child can maximize his HGH levels naturally to maximize the length of his spinal discs further
- Here are 3 strategies that can help him increase his spine length:
- Your child can take 3 steps to increase his height (after his bones have stopped growing):
(Link to post-puberty page?)
Bonus Chapter: How to Motivate Your Child to Take Action
You now know just about EVERYTHING to help your child reach him maximum potential height.
But the question is:
How in the world can you get your child to take action on ALL of these strategies?
Well, I have some good news:
You don’t have to.
If your child lives a healthy lifestyle, and gets all of the basics right, he will likely reach his full potential height (or at least, get very close to it).
That said, it’s going to be much easier to get your child to do what you want him to do, if you work with your child (and not against him).
And in this bonus chapter, I’m going to show you how to do just that.
But since I’m not an expert in this arena, everything you’re going to learn in this chapter is based on tips that I’ve gathered from the best parenting bloggers you can find online.
So without further ado, here are the top 10 tips for motivating your child to grow taller:
Height Motivation Tip #1: Love & Accept Your Child Unconditionally
Before we dive deeply into these motivational tips, I want to emphasize one thing:
Your child is much more than his height.
In fact, your #1 priority for your child should be optimizing his happiness, health, and emotional well-being over EVERYTHING else.
(Yes, even more than becoming taller)
And the best way to ensure that your child grows up to be a happy, healthy, and emotionally strong is to express as much love for him as you can.
Now here is where it gets interesting:
If you give your child lots of love and positivity, not only will he be much happier and more confident, but he’ll be much more receptive to whatever you ask him to do.
So by loving your child, you’re actually encouraging him to behave more constructively.
In other words: You can love your child, AND get him to take actions that will help him increase his height.
But remember at the end of the day, your love is the greatest give you can give your child.
When you can embody this tip, you’re ready to move on to the next one.
To learn more about how to love your child unconditionally, check out this post written by Dr. Laura Markham from Aha! Parenting:
Height Motivation Tip #2: Set a Vision for Your Child
If you want your child to follow all of the tips in this guide, he needs to be SUPER MOTIVATED to grow taller.
Because for this guide to actually help your child grow taller, he needs to follow these advices NOT for a few days, weeks, or even months…
He needs to follow these strategies for several years of his childhood and adolescence.
So before you even get excited about maximizing his height, he needs to be excited himself to do so.
Now, this is going to be much easier if your child is old enough to understand that being tall is a desirable trait.
But if your child is too young to understand the benefits of being tall, no worries.
Just make sure that you watch over what he eats, since nutrition is the most important part of growing taller (especially in the earlier stages) .
But if your child is old enough to prefer being tall over being short, here is a cool tip to motivate him to take action on this guide:
Show him pictures of tall people who are masters of their craft.
If your children associate tall height with positivity, they’ll be motivated to become tall themselves.
So if you have a son, and he’s really into sports, you can post pictures of tall athletes like LeBron James or Arnold Schwarzenegger
Or if he’s into the celebrity world, you can show him full-body pictures of The Rock or Hugh Jackman.
And if you have a daughter, show her pictures of tall & beautiful models, such as Taylor Swift or Katie Holmes.
To learn how to amp up your child to accomplish big things, check out this post on All Pro Dad:
Height Motivation Tip #3: Use Positivity as the Driving Force
Notice that in the previous section, I did NOT include “show your child pictures of short people” as a motivational tip?
That’s because excitement works much more effectively than fear.
If you show your child pictures of people that are short, you’re not actually going to motivate him to become taller, but do the complete opposite.
Because as human beings, we attract what we think about most of the times.
So if your child gets motivated to become tall by looking at a picture of LeBron James every day, he will become super motivated to become taller, and his actions will reflect that.
On the flipside, if he looks at a picture of Filius Flitwick from Harry Potter every day, he will ironically do things that will attract that image.
(Much love Warwick 🙂)
If you want your child to take certain actions, motivate him to go after what is desirable, rather than running away from something that he DOESN’T want.
To learn how to get your child to make positive decisions, check out this post written by Nancy Jergins from iMoM:
Height Motivation Tip #4: Think Rewards, Not Punishments
This tip builds on the last one.
If you reward your child for doing things that you want him to do, he’ll do more of it.
But if you punish your child for doing things that you DON’T want him to do, he’ll do more of that as well.
Because when you react to whatever your child does (positively OR negatively), you are reinforcing that behaviour from your child.
So if your child goes to bad at 2 am, the best thing to do is to let it go.
On the flipside, if you see that your child is eating healthy foods that will help him grow taller, make sure to reward that behavior with positivity.
As counter-intuitive this seems, it’s the best way to ensure that your child does more of what you want him to do.
To learn the power of positive reinforcements, check out this post written by Amy Morin:
Height Motivation Tip #5: Intrinsic Rewards Trumps Extrinsic Rewards
The question then becomes:
What is the best way to reward your child’s behavior?
Before I answer that question, let’s look at the 2 main ways that you can reward your child:
Intrinsic Reward = A positive emotion that your child feels naturally on his own from doing a certain activity
Extrinsic Reward = An external reward that you give to your child after he does something you want him to do
So which route should you take?
I recommend the intrinsic reward route.
Research has shown that intrinsic rewards are much more effective than extrinsic rewards, for 2 reasons:
- Intrinsic rewards encourages your child to take a certain action for a longer time, since the activity makes him feel good
- Extrinsic rewards don’t last as long, because once you remove them from the equation, your child will no longer take the action you want him to take
So whenever your child does anything to help himself become taller as an adult, you want him to feel good naturally from doing that activity.
I’ll give you 2 practical examples of how you can use this approach:
How to Intrinsically Motivate Your Child to Maintain a Better Posture
To give an example, let’s say that you want him to stretch (to maintain a straighter posture).
Here would be the 2 ways that you can reward your child:
- Reward him intrinsically by: Asking him how good he feels from stretching his tight muscles, and reducing his back pain
- Reward him extrinsically by: Tell him that he’s a good boy for keeping a straight posture, and give him a cookie
If your child feels good from stretching, he’ll naturally want to keep doing it without you nagging about it every hour.
But if your child only stretches because he wants that cookie from you, he’ll stop stretching once you run out of cookies to give him.
How to Intrinsically Motivate Your Child to Eat Foods (For Maximum Growth)
Another example: Let’s say you want your child to consume calcium-rich foods.
Here are 2 ways you can reinforce that behavior:
- Reward him intrinsically by: Asking him how good your grilled salmon tastes (and if he doesn’t like it, you can repeat this step with another Calcium-rich dish)
- Reward him extrinsically by: Giving him 30 minutes of PlayStation time after he eats your grilled salmon
As you can see once again, it’s obvious that the first option requires less effort, and is much more sustainable.
Get your child to feel intrinsically good about the practices that help him grow taller, and he’ll continue to take the right actions without you having to nag him hour after hour.
To learn how your child can become more intrinsically motivated, check out this post written by Brittany Dixon:
Height Motivation Tip #6: Widen The Choices for Your Child
As I said in the beginning of this chapter, your child doesn’t need to nail everything to reach his fullest height.
For example, optimizing your child’s nutrition for maximum growth is easy, because there are a VARIETY of different foods out there that can support his growth. (Click here to see the full list of height growth foods)
So if you want to optimize your child’s Calcium intake, you can simply show him a list of foods that has lots of Calcium, and ask him which of the Calcium-rich foods he likes best.
You can use this same approach when you want to help him straighten his posture.
Instead of telling him to do a certain set of exercises every day, you want to familiarize him with all of the exercises I taught you in this guide, and ask him which one he enjoys doing. (Click here to see the full list of postural exercises)
And after you find that out, it’ll be much easier to get him to do exercises that will keep his posture straight, since he himself will like doing those exercises.
Now, you won’t be able to take this approach to every aspect of his life.
For example, if you want him to go to sleep on time, there aren’t that many choices to offer him besides encouraging him to go to sleep early.
Fortunately, this problem can be solved by implementing tip #7.
To learn the power of giving your child many choices, check out this post written by JoAnn from No Guilt Mom:
Height Motivation Tip #7: Create a Height Maximizing Environment for Your Child
Optimizing your child’s environment will make the last few tips much easier to follow through with.
To give you an example of what I mean, let’s look at 2 children: John and Carly
Inside John’s room, he has a shelf full of beef jerkys, which has lots of amino acids and protein that are important for growth.
On the flipside, Carly has a room full of sugary oreos that can lower her HGH levels, which would slow down her growth.
So who is more likely to consume foods that will help them grow taller?
Well, John obviously!
But was John necessarily “parented” better than Carly?
The only difference was their environment.
So for your child, you want to optimize his environment so that he is naturally inclined to do things that will support his growth (and overall health).
Here are some ways you can optimize his environment for maximum growth:
Steps to Creating a Height Maximizing Environment
- For nutrition: Only keep healthy foods in the house, and get rid of all junk food (for a completely list of the best height growth foods, click here)
- For sleep: Turn off all lights and wifi inside the house by 10pm
- For keeping a straight posture: Get your child a pomodoro timer (to take frequent breaks from sitting), posture corrector, and/or standing desk
- For exercising: Create enough space in your child’s room, and get him a yoga mat and an elastic band
- For motivation: Post pictures of tall role models he looks up to (like Michael Jordan)
To learn how your child’s environment can shape his behavior, check out this post by Dr. Amy Sussna Klein:
Height Motivation Tip #8: Be The Change You Want to See in Your Child
There is one part of your child’s environment that we didn’t cover.
And that is you!
In fact, out of everything that’s within your child’s environment, you’re the most influential factor.
So to fully optimize your child’s environment for maximum growth, you need to be a good role model.
In other words, if you want your child to apply the strategies I taught you in this guide, you must follow them yourself.
That means that you’re going to have to do the following on a consistent basis:
- Eat healthy, and avoid eating junk foods
- Go to sleep early
- Maintain a proper posture throughout the day, and take many breaks from sitting
- Exercise and stretch regularly
- Limit your drinking or cannabis usage
If you’re not confident about following through with these practices, just remember my last tip, and optimize your environment (excuse my circular logic).
That way, it’ll be much easier to stick to these practices on a much more consistent basis.
To learn about how to be a better role model for your child, check out this post on The Center of Parenting Education:
Height Motivation Tip #9: Remember that Your Child is Human
If your child doesn’t follow through with EVERYTHING I teach you in this guide, you should be relieved.
Because it proves that he’s a human (and not a robot).
As human beings, we never follow through with anything perfectly, since we’re bound to make mistakes all the time.
So if your child snacks on a sugar-filled smoothie, or stays up very late watching a movie that came out recently, you must recognize that he’s human, and let it go as soon as you can.
While this forgiving mindset seems like you’re allowing your child to go in the wrong direction, it’s the best way to dismiss unwanted behaviors.
Remember my previous tip: Whenever you react positively or negatively to anything, you are reinforcing that behaviour from your child.
So as long as your child doesn’t doesn’t go over the border, let his mistakes go, and continually improve his actions by:
- Loving your child
- Motivating your child
- Praising his positive behaviors
- Optimizing his environment, and
- Being a good role model
To learn the power of ignoring unwanted behaviors, check out this post written by Amy Morin:
Height Motivation Tip #10: Communicate With Your Child Openly and Frequently
For you to make all of these strategies work in your favor, you must understand your child on a very deep level.
Because when you understand your child deeply, you’ll have a much easier time encouraging him to take a certain set of actions, because you’ll know what truly motivates him (and what doesn’t).
So how can you get to know your child more deeply?
By doing 2 things:
Learn About Your Child by Having Frequent 1-on-1 Conversations
If you want to strengthen your relationship with your child, talking him to him regularly is key.
Because the more often you talk to your child, the more comfortable he’ll feel talking to you.
This may be hard for you if you’re usually out working, or generally have a busy lifestyle.
But do whatever you can to dedicate at least a portion of your day to interact with your child.
This means having breakfast together, going for walks, and joining him when he’s doing his favorite activities.
Now onto the juicer tip:
Learn About Your Child by Encouraging Him to Be Fully Expressive
If you talk regularly, he’ll already be pretty open with you, since he feels comfortable with you.
But how can you get your child to be even more open about himself?
Here are some conversational rules to keep in mind, if you want your child to fully open about his thoughts & feelings:
- Always put yourself in his shoes, and talk to him in a way that he wants to be spoken to
- Show curiosity and appreciation for whatever he has to say about any topic
- Stay non-judgmental, and listen to everything that he has to say with open arms, no matter how positive or negative
Questions to Ask Your Child to Understand Him Deeply
Here are some simple questions you can ask your child:
- How are you feeling today?
- What was your favorite part of your day?
- What were some things that you didn’t enjoy as much?
- If you can live today all over again, what would you do differently?
You can also ask him bigger, more open-ended questions, such as:
- What is the one thing in your life that you’re grateful for more than anything else?
- What is the one thing you wish you can change about your life?
- What is one thing that you look forward to doing in the future?
- What is one thing you regret about in the past?
Also, don’t be afraid to ask him questions about how he feels about you, such as:
- If I was an ideal parent, what would I continue doing?
- What would I do more of? or
- What would I stop doing altogether?
Questions You Can Ask Your Child About His Height
And finally, here are some questions you can ask your child about his height:
- How do you feel about your current height?
- How does your height compare to your peers? Do you feel comfortable about that?
- How tall do you truly want to become as an adult?
- How would you feel to be the tallest person in the room?
- How would you feel like to be the shortest person in the room?
- Is becoming tall (or not becoming short) something that you consider to be important?
To encourage your child to be more open with you, check out this post written by Dr. Laura Markham from Aha! Parenting:
Height Growth Motivation: Key Takeaways
Remember: your child doesn’t need to do EVERYTHING right to grow taller.
Just focus on getting the basics down, and he’ll be well on his way to reaching his full potential height.
With that out of the way, here is a recap of the 10 strategies you can use to motivate your child:
- Love your child unconditionally for who he is
- Set a clear vision for him (by showing him pictures of tall people he can look up to)
- Focus on motivating your child to grow taller (rather than making him fear being short)
- Reward him for behaving in constructive ways (rather than punishing him for doing the wrong things)
- Encourage your child to be intrinsically motivated (rather than extrinsically motivated)
- Widen the choices for your child when it comes to picking nutrition and exercises for optimal growth
- Optimize his environment so that he’ll naturally do things to make himself taller
- Be a good role model for your child, and he’ll follow what you do
- Remember that your child is human, and he’s bound to make mistakes all the time
- Get to know your child deeply by communicating with him openly and frequently
What Do You Need to Take Away From This Guide?
If you reading this right now, I want to say congratulations.
The fact that you read this entire guide shows me that you truly care about helping your child become more healthy and confident.
You may be feeling a bit overwhelmed by all of the information that you’ve soaked up from this guide.
So to make your life easier, I’m going to give you a super-summary of EVERYTHING you need to take away from this guide.
How to Help Your Child Grow Taller: Super Summary
- To make sure that your child is healthy and is in a condition for proper growth, make sure to a doctor or pediatrician regularly
- In Chapter 1: We looked at the importance of non-genetic factors (such as nutrition and diseases) for your child’s adult height
- So no matter how genetically doomed you think your child is, she can drastically improve her adult height by doing the right things
- In Chapter 2: We discussed how to use growth charts, and the importance of measuring your child’s height once every few months
- In Chapter 3: We emphasized that the #1 factor that will contribute to your child’s height is how much HGH (human growth hormone) she produces on a regular basis
- Therefore, the main goal of this guide is to show you how your child can maximize her HGH levels naturally and safely
- The main contributors to natural HGH secretion are:
- Eating foods that promote proper growth (covered in Chapter 4)
- Getting enough quality-sleep every night (covered in Chapter 5), and
- Getting enough exercise (covered in Chapter 7)
- The main enemy to proper HGH secretion are:
- Growth plate injuries (covered in Chapter 7)
- Habits that decrease HGH (covered in Chapter 8)
- Conditions & diseases (covered in Chapter 9)
- In Chapter 6: We discussed that keeping a good posture doesn’t directly help her bones grow longer, but ensures that they stay properly aligned, which is important for developing a strong and stable body structure
- In the Bonus Chapter: We looked at how love and positivity can motivate your child to take actions to promote proper growth
- Finally, remember that your child is more than his height.
Now, if you’re serious about helping your child reach her full potential height, I suggest that you re-read each chapter thoroughly.
And if you want your child to stick to these strategies for years to come, you’ll want to take a very gradual approach.
So instead of pressuring your child to take action on everything at once, make sure she integrates strategies from just one chapter at a time.
Once she gets used to whatever lifestyle changes she makes from one chapter, she can move onto the next chapter, and so on.
And slowly but surely, she’ll grow up to become not just taller, but much healthier, stronger, and more confident.
It’s Time to Take Action!
You are now ready to help your child become a taller adult.
So I want to ask you:
Which of these chapters are you going to implement first?
Are you going to start by optimizing your child’s diet?
Or are you going to encourage your child to go to sleep earlier?
Or maybe, you’re thinking of getting your child a posture corrector.
Whatever’s on your mind, let me know by leaving me a comment below right now.