2 Quick Reminders Before We Begin

I know you’re eager to find out what I did to grow 3.0 cm when I was 23 years old.

But first, I want to make 2 important reminders:

1. Please Visit Your Doctor First

Everything I’m going to teach you is meant to help you live a healthier lifestyle.

But remember that everyone’s body is different, and what’s best for me might not be the best for you.

So before you do anything, please consult your doctor first.

2. Measure and Record Your Height From Day 1

If you want to want to show off to your friends and family, this step is a must.

So before you apply any technique in this guide, remember to measure and record your height.

Because if you forget to capture your height from day 1, you can’t go back in time.

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

You may be thinking:

How is it possible to grow taller as an adult? Don’t you stop growing after you’re 18 years old?

Without getting overly scientific, I will briefly explain the science of how I grew taller as an adult.

How You Can Grow Taller As an Adult

After you reach a certain age, your bones stop growing completely. This age differs for everyone [1, 2].

But for me, I stopped growing when I was around 18 years old.

So, how did I grow 3.0 cm taller… 5 years after my bones stopped growing?

By increasing the length of my spine.

Let me explain.

How Your Spine Can Lengthen At Any Age

Here is a diagram of your spine:

Your spine has 24 bones in total (if you don’t include the bottom tailbone, which is made up of the Sacrum and Coccyx) [3].

The light blue regions between these bones are called spinal discs.

And since there are 24 bones in your spine, there are 23 spinal discs in total.

Now, here’s what’s cool about your spinal discs:

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

And by maximizing the length of my spinal discs, I was able to grow 3.0 cm as a 23-year-old adult.

Now, I’m not the only adult who has increased my spine length successfully.

There are several 65-year-old seniors with lower back pain who have also increased their spine length, through a process called spine decompression [5].

So if 65-year-olds can increase their spine length, you can too.

Now that you understand how I grew taller as an adult, let’s dive into the most exciting part of this guide:

How I Grew 3.0 cm When I Was 23 Years Old

There are only 2 things that I did to grow 3.0 cm taller.

Ready?

Here they are:

1. I fixed my posture, and

2. I optimized my sleep.

That’s it.

If you literally do these 2 things, you’ll become taller as soon as tomorrow.

Now you may be thinking:

WTF Jason! I’ve already done those 2 things, and I haven’t grown at all!

Well, there are 3 possible reasons why you think you haven’t grown:

1. You haven’t optimized your posture OR sleep properly,

2. You’ve actually grown a bit, but you haven’t noticed since you didn’t measure your height, or

3. Both your posture and sleeping habits are already perfect, so you have no height left to grow.

If your posture and sleep are fully optimized, you can put away this guide.

But I doubt that’s the case.

Most of us (including myself) ALWAYS have room to improve when it comes to these two factors.

And in the following 2 sections, I’m going to reveal EVERYTHING that I did to optimize my posture and sleep…

…and ultimately grow 3.0 cm.

Step 1: Hack Your Posture to Grow Taller

I’m sure that you came across this tip 1000 times before picking up this guide.

But why is this such popular advice when it comes to getting taller?

Because not only does fixing your posture make you appear taller…

…it also increases the length of your spinal discs.

If you have a poor posture, it’s the same as having 60 lbs (or 23 kg) of weight on your neck [6, 7]:

So by fixing my posture, I reduced the weight on my neck, which helped me lengthen my spinal discs.

Bottom line?

Fixing your posture makes you appear taller AND increases the length of your spinal discs.

My Ugly Posture Back in High School

If you don’t have the best posture right now, don’t feel bad.

Because no matter how bad your posture is, I’m sure you still look way better than me back in high school:

I told you.

But thanks to what I’m about to show you, I was able to fix my ugly posture, and grow 3.0 cm!

2 Keys to Having a Perfect Posture

If you want to maintain a good posture, there are only 2 things you need to focus on [8]:

1. Keeping the left & right sides of your body symmetrical, and

2. Keeping your ears, shoulders, elbows, hips, knees, and ankles all in one straight line.

That’s it.

Now that you know what correct vs incorrect postures look like, it’s time for me to show you my ultimate posture hacks:

Posture Hack #1: Do The Wall Posture Fix

To fix your standing posture, you can do what I call the “Wall Posture Fix.”

Here is how to Do The Wall Posture Fix:

1. Go to a wall.

2. Put your ankles, butt, shoulder blades, and the back of your head against the wall.

3. To align your head properly, tuck in your chin while looking straight. This will pop your chest out, and put your spine in its neutral position.

4. Hold this position for 15 seconds.

Once your entire body is against the wall, I want you to pay attention to how you feel.

If it feels pretty natural, that means your posture is already pretty good.

But if it feels tight, awkward, or uncomfortable, it means that your posture needs to improve.

If you want to fix and maintain your standing posture as fast as possible, do this exercise at least twice a day.

(It doesn’t take long anyway)

Posture Hack #2: Optimize Your Sitting Posture

If you’re like me, you probably spend most of your time sitting.

So it’s very important that your sitting posture is on point.

Here are 6 simple steps you can take to fix your sitting posture [8]:

1. Find a comfortable chair to sit on. If possible, get a chair that has an adjustable height, and armrests.

2. Place your butt and shoulders on the back of the chair.

3. Look forward, and tilt your head so that your chin points downwards. This will pop your chest out and put your spine in its neutral position.

4. Place your arms on the armrests. Your elbows should be bent at 90° to 120°.

5. Adjust the height of the chair so that your feet are flat on the ground. Your thighs and knees should both be bent at 90° to 120°.

6. If you’re sitting in front of your computer, adjust the height of your monitor so that your eyes are facing the top of your monitor.

(If you’re using a laptop, simply place books or other flat items underneath it.)

Also, make sure that your monitor is 45 to 70 cm (18 to 24 inches) away from your eyes.

Posture Hack #3: Minimize Your Sitting Time

Even if you follow the steps that I just laid out for you, it’s best for you to sit less [9].

Why?

Sitting can shrink your spinal discs more than when you stand [10].

And I’m sure you already know that sitting for too long causes many other health problems [11].

So, here are 2 habits I started doing to sit less:

1. Take regular breaks. You can install any free Pomodoro app, which will remind you to take breaks regularly.

2. If you’re too tired to stand, lie down on your stomach.

Posture Hack #4: Use a Standing Desk

Another way to sit less is to use a standing desk.

Since you probably spend a good amount of time on your phone or laptop, using these devices on a standing desk will dramatically shorten the amount of time you sit.

If you don’t want to spend $1000s on expensive standing desks, you don’t need to.

You can simply create a homemade standing desk like I did:

😂😂😂

Now, if you’re thinking about using a standing desk, you should STILL take frequent breaks from whatever you’re doing [12].

Also, it’s important that you maintain a correct posture when using a standing desk.

Here are steps you can take to maintain a good posture while using a standing desk [8, 13]:

1. Keep the left & right sides of your body symmetrical.

2. Keep your ears, shoulders, elbows, hips, knees, and ankles all in one straight line.

3. Keep your forearms parallel to the floor, and your elbows bent at 90° to 120°.

4. Make sure that the top of the monitor is at your eye level, 51 to 71 cm (20 to 28 inches) away from your eyes, and is tilted at 20°.

Step 2: Hack Your Sleep to Grow Taller

Before I increased my height by 3.0 cm, I had terrible sleep habits.

And once I fixed my sleeping habits, I was able to grow taller almost instantly.

But here’s the catch:

If you want to grow taller, there is a specific way to optimize your sleep.

And in this section, I’m going to show you exactly what I did to optimize my sleep for maximum growth.

Sleep Hack #1: Sleep as Much as Possible By Turning Off Your Alarm

This is probably the most important thing that I did to grow 3.0 cm.

Before I grew taller, I used to get 5 hours of sleep on average…

But after I started sleeping for 8 hours, my height increased almost instantly.

Now, I’m not going to give you a specific number when it comes to how much you sleep.

Why?

Because not only does everyone need different amounts of sleep [14], but YOU yourself need different amounts of sleep every night [15].

So in order to find out how much sleep you need, simply turn off your alarm.

If you wake up naturally without anything screaming at you in the morning, you’ll allow your body to sleep as much as it needs to.

Also: turn off anything else in your environment that can wake you up.

(More on this later)

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

This one is also huge.

A study has shown that increasing your pillow height puts more pressure on your spine [16].

That’s why as soon as I got rid of my pillow, I was able to grow taller by the next morning.

But before I did this, there is one important step that I took:

I became a back sleeper first.

If you sleep on your side or your stomach, getting rid of your pillow can actually put your body in an unnatural position [17].

But if you sleep on your back without a pillow, your head and neck will be aligned in its neutral position [17, 18].

Now, if you’ve been sleeping with a thick pillow for your entire life (like I have), it might feel uncomfortable when you first get rid of your pillow.

So if you find it hard to sleep without a pillow at first, no worries.

Here are some simple steps you can take to sleep without your pillow effortlessly.

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

1. Become a back sleeper first, by lying on your back with your arms straight by your sides.

When you start sleeping on your back, you may find it comfortable to place a thin pillow or a rolled-up towel underneath your upper back, lower back, and/or your knees [17, 19].

2. Once you’re used to sleeping on your back, start sleeping on a thinner pillow.

If you don’t want to buy another pillow, simply grab a towel, and fold it up a few times until it reaches your preferred thickness.

3. Once you’re comfortable sleeping with the thinner pillow, get yourself a thinner pillow, or if possible, get rid of your pillow altogether.

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

If your mattress is on the softer side, you may need to get yourself a firmer mattress or mattress pad.

Studies have shown that medium-firm mattresses keep your spine in its proper alignment, and also reduce lower-back pain [20, 21].

Now, I know that buying a whole new mattress (or even a mattress pad) can be annoying and expensive.

But after getting a firmer mattress and seeing myself grow taller (and feeling much better), I don’t regret it at all.

So if you’re truly serious about maximizing your height, I highly recommend that you don’t skip this step.

Now, remember that firmer doesn’t necessarily mean better.

At the end of the day, you must feel comfortable on whatever mattress you sleep on.

So, pick a mattress that’s pretty firm, but not rock-solid.

That’s it.

Sleep Hack #4: Optimize Your Sleep Environment

If you want to maximize your height, it’s not enough to sleep for longer…

…you must also sleep deeper.

And in order to sleep deeper, you’ll need to hack your environment in the right way.

Here are some ways you can hack your environment to get deeper sleep:

1. Cool down your room temperature to 60 to 70 °F (16 to 21 °C). But once again, set the temperature to whatever makes you feel comfortable [22, 23].

2. Close your room door to minimize the noise that enters your room [23]. If you live in a noisy neighborhood, you’ll also want to close your windows.

3. Make your room pitch black by closing your curtains and getting rid of all night lights [23].

4. Sleep with socks on. Having warmer feet will improve your sleep quality [24].

Sleep Hack #5: Exercise During The Day

So far, we talked about ways you can hack your sleep.

But if you want to sleep more deeply, it’s also important to do the right things BEFORE you sleep.

One way to get better sleep is to exercise during the day [25].

So engage in your favorite sport, exercise, or any activity that raises your heartbeat and makes you sweat!

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

In order to make you feel sleepy at night, your body produces a chemical called melatonin.

And one of the best ways to produce more melatonin naturally is to get more sunlight during the day [26].

Now, it’s important that you get sunlight by actually going outside (and not just through the windows).

But to avoid sunburn, make sure to avoid peak hours, which happens around 10 am to 2 pm [27].

Sleep Hack #7: Avoid Certain Activities Before Bed

The previous 2 sleep hacks are what you can do during the day to help you sleep better.

But it’s also important that you avoid certain activities at night.

So below is everything you need to avoid doing at night to sleep better.

Activities to Avoid Before Bedtime:

– Drinking too much water [28]

– Eating too much food [29, 30]

– Drinking coffee, tea, or anything with caffeine [29, 30]

– Smoking or drinking alcohol (wine or beer may feel relaxing, but they actually ruin your sleep) [30, 31]

– Stressful activities [30]

– High-intensity exercises (do them earlier in the day) [32]

– Looking at your phone or laptop (light can disrupt your sleep) [32, 33]

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

Here is the best part about growing taller as an adult:

You’ll get to shock your friends and family.

When I applied all of the techniques in this guide and became noticeably taller, my parents and many of my friends were surprised.

But it gets better:

When I showed them my height growth measurements, they were EVEN MORE shocked.

So if you want to shock your friends and family, remember to measure and record your height from day 1.

Now, if you’re not sure how to capture your height properly, it’s super easy.

All you need to do is follow 4 simple rules:

4 Rules for Measuring Your Height Accurately

1. Use the same ruler. In my opinion, using a tape ruler or a cheap wall ruler will do.

(If you’re geeky like me, you can get a Stadiometer, but I think that’s going overkill.)

2. Setup your ruler in the same location and angle. If you’re going to measure in your room the first time, continue measuring in your room afterwards.

3. Measure your height regularly (ideally once a week at least). This will help you know how fast you’re growing, and when you’ve fully maximized your height.

(Remember: if you miss a measurement, there’s no going back!)

4. Don’t wear any socks or shoes when you measure. Pretty obvious.

Congratulations! You Did It!

Congratulations!

You should be proud of yourself for finishing this guide.

The fact that you’re here tells me 2 things about you:

1. You’re open-minded, and are willing to accept the possibility of growing taller as an adult, and

2. You’re very committed, and are willing to do whatever it takes to maximize your height.

And since you’re open-minded and committed, I know that you’re going to grow taller in no time.

Now before I finish off this guide, I want to give you some important reminders:

Reminder #1: Don’t Expect The Same Results as I Got

While everything I’ve taught you will help you grow taller, I can’t promise you any concrete numbers.

You might grow more than 3.0 cm, less than 3.0 cm, or exactly 3.0 cm.

Your results will depend mostly on the following factors:

– How good or bad your posture is right now,

– How precisely you measure your height, and

– How consistently you stick to all of the habits.

Which brings me to my next point:

Reminder #2: Stay Consistent Until You Maximize Your Height

I have good news.

Unlike losing weight or gaining muscle, you’ll see results very quickly.

For me, most of my height growth happened in the first few weeks.

But by staying committed, my height continued to increase gradually over time.

So make sure to stay consistent until you fully maximize your height.

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

You may feel that many of the techniques I taught you in this guide are way too simple.

And you’re right.

Fixing your posture and sleeping well aren’t miraculous achievements.

But will these simple habits help you grow taller? Yes they will.

And let me ask you:

If you want to lose weight or gain muscle, do you need to do anything complicated?

Not really.

All you need to do is go to the gym regularly, eat well, sleep well, drink lots of water, and you’ll get fit.

And when it comes to increasing your height, it’s not complicated either.

So instead of looking for some magical trick, just stick to the basic techniques I’ve taught you in this guide, and you’ll see results in no time.

Reminder #4: Distinguish Good Pain vs Bad Pain

I’m sure you’ve heard the phrase, “No pain, no gain.”

But when it comes to growing taller, this approach is a recipe for failure.

Instead, it’s far more important that you distinguish good pain vs bad pain.

What do I mean?

When you first fix your posture, you might feel a bit sore, because you’re starting to use muscles that you haven’t used in a long time.

And just like when you first start working out at the gym, it’s normal to feel a bit sore in the beginning.

However, you should never feel any sharp pain in your joints or bones, because it means that you’re not doing something right.

So to prevent injuries, please see your doctor before implementing anything from this guide.

Your health and safety should always be your #1 priority.

Do You Want to Inspire Millions of People Like Yourself?

If you’re not happy about your height right now, you’re not alone.

There are many adults around the world who would also like to grow taller.

But sadly, most adults think that it’s not possible to grow even a single cm.

And that’s why you have a chance to become their hero.

By sharing your height growth story on my blog, you’ll inspire millions of adults to become taller just like you.

So if you want to show the world what’s possible, feel free to send me your measurements and success story using my contact form.

(And if you don’t want to show your face, you can simply blur it.)

Once I confirm that your measurements are legit, I will share your story on my blog.

And once your story goes live, you’ll become a hero to millions of adults…

…and inspire them to follow you in achieving something that they’ve never done:

Grow taller as adults.

Look Out for More Height Growth Tips From Me!

The techniques I’ve taught you in this guide are some of the BEST ways to optimize your body for maximum growth.

But just because you’ve perfected everything in this guide, it doesn’t mean you’ve reached the end.

Optimizing your posture and sleep is a never-ending game, and you can ALWAYS improve both areas of your life.

Even to this day, I’m constantly looking for better ways to improve my posture and sleep, so that I can become even taller and healthier than I was yesterday.

And whenever I discover any new ground-breaking technique, you’ll be the first one to find out!

So, look forward to more emails from me, because I’ll be sending you more Height Maximizing tips in the near future 🙂

Talk soon,
Jason