The COMPLETE Guide to Helping Your Children Grow Taller
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.
Now, it doesn’t matter whether your child is a 3-year-old toddler, or a 16-year-old teenage boy.
Because this guide contains strategies that work for ANYONE who is growing, no matter how young or old.
Bottom line: if you want your children to be happier about their height, you’ll love this guide.
How to Get the BEST Results With This Guide
Before we go further, I want to give you a heads up:
This guide is SUPER long (or should I say… super tall 🙃)
And it’s for one simple reason:
This guide has literally EVERYTHING you need to know in order to maximize your child’s height.
That’s why I divided this guide into 2 parts:
☝️ Part 1 Overview ☝️
In Part 1, we’re going to talk about the basic fundamentals you need to know to ensure that your child grows properly.
In fact, just by reading Part 1, you’ll know 80% of everything he needs to do to reach his full potential height as an adult.
And by the end of this part, you’ll get a better idea of how much taller your child can grow by using this guide.
✌️ Part 2 Overview ✌️
In Part 2, we’re going to discuss additional strategies that will help your child boost her height even further.
Also, if your child is almost (or fully) done growing, or has a condition that may affect her height, you’ll find this chapter useful.
And as a bonus: you’re going to learn exactly how to motivate your child to take action on this guide.
Now, if you’re truly serious about helping your child maximize his height, you’re going to want to read from the beginning to end.
But if you want to skip to a certain chapter, you can always click the Table of Contents icon on the top right corner.
Either way, 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 dive right into part 1 of this guide.
Quick Note!
If you want to skip to any chapter, simply click the grey button at the top-right side:
(Since the buttons aren’t working properly at the moment, you might have to click the chapter a few times in order to get to it)
Enjoy! 🙂
Contents – Part 1
Chapter 1: How Tall Can Your Child Become?
Chapter 1
How Tall Can Your Child Actually Become?
Before we jump into the tactics, let’s address the real issue:
genetics, genetics, GENETICS!
You’ve probably heard over 1293 times that your height is limited by your genetics.
But in reality: Non-genetic factors can make or break your child’s height.
To prove my point, we’ll look at a few real-world examples that show how much influence environmental factors have on your child’s height.
And by the end of the chapter, you’ll know how much difference this guide can make for your child.
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 [1].
Other experts claim that genes account for only 10% of the differences in adult heights [2].
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 than you or your spouse.
To convince you that this is possible, let’s look at 3 real-life case studies that prove how important non-genetic factors can be for your child’s height.
Case Study #1
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.
In other words, Michael grew to become 9 inches (23 cm) taller than his dad!

Source: nydailynews.com via howtheyplay.com | Author: Charles Nuamah
Now, he’s not the only basketball player who was able to accomplish this feat.
Let’s look at Jeremy Lin (6’3″), who also grew 9 inches (23 cm) taller than both of his parents (5’6″):

Source: crossmap.com via howtheyplay.com | Author: Charles Nuamah
And here’s Gordon Hayward (6’8″), who became 10 inches (25.4 cm) taller than his parents (5’10”):

Source: deseretnews.com via howtheyplay.com | Author: Charles Nuamah
Now, here’s what you might be thinking:
Well, maybe their tall genes came from their grandparents, and skipped their parents and other siblings!
You may be right about that too.
That’s why I’m about to show you case studies that are even more convincing.
Case Study #2
A Country That Became Shorter Than Their Genetically Related Siblings
You probably know that North Koreans don’t get to pig out at Boston Pizza every day.
But how much does malnutrition affect their height?
Quite a lot.
As you can see below, North Koreans are up to 8 cm (3.1 inches) shorter than South Koreans on average.

Note: I’ve modified this image to illustrate their height proportions more accurately.
Source: OEC via BBC.com | Authors: Mark Bryson, Gerry Fletcher and Prina Shah
But do the 2 Koreans have different genes? Not really.
In fact, North and South Korea were together as one nation for 1000s of years, and separated less than 100 years ago (after World War II).
So as Professor Daniel Schwekendiek puts it:
It’s NOT genetics, but food shortages that likely caused North Koreans to become shorter than South Koreans over the years [3].
Case Study #3
Countries That Became Taller WITHOUT Changing Their Genes
(Before we go further, keep in mind that all graphs in this section are based on male data, since most historical data on heights are gathered from soldiers, criminals, and servants) [4]
With that out of the way, let’s get right into our next example:
How the Japanese Grew 3 Inches Taller (by Improving Their Nutrition)
Up until World War II, the Japanese ate mostly rice.
But after the war, the Japanese added more animal proteins and fats in to their diet.
The result?
They grew over 3 inches over the past few decades [5, 6].
Here’s a graph showing the average height of 17-year-old Japanese males:

Source: nbakki.hatenablog.com
So, does this mean that feeding your child more proteins and fats can make him grow 3 inches taller?
Potentially. But more can be possible.
And I have more case studies to back up this possibility:
How European Countries Grew 5 Inches Taller Throughout The Years
Let’s look at height statistics of 4 countries in particular:
Denmark, Netherlands, Germany, and France
As you can see on the graph below, the average male of all 4 countries grew at least 12.6 cm (5 inches) in the past few decades:

Source: University of Tuebingen via ourworldindata.org | Author: Max Roser (@MaxCRoser)
Now, did these countries magically alter their genes during these years?
I doubt it.
But there is one thing that these countries DID change: their income
How The Dutch Became 7.5 Inches Taller (as Their Income Grew)
Of the 4 European countries, let’s zoom in on Netherlands.
Specifically, let’s look at the height vs income graph of Dutch males in the past few decades:

Source: randalolson.com | Author: Dr. Randal S. Olson (@randal_olson)
As you can see, their median male height increased by around 19 cm (7.5 inches) as their income improved over the years.
But what did raising income have to do with growing taller?
According to Dr. Randal Olson, improving their income likely gave them access to an abundance of healthier foods, which would’ve helped them improve their nutrition [7].
And when you look at how:
Malnutrition caused North Koreans to become 3.1 inches shorter than their southern siblings, and
Eating more protein and fats helped the Japanese become more than 3 inches taller on average,
It makes sense why Dr. Olson and other experts emphasize the importance of nutrition and health when it comes to growing taller [2, 7, 8].
What These Case Studies Mean For Your Child
As you witnessed, the average height of several countries increased noticeably over the years, while their genes stayed the same.
So what’s the bottom line?
While genetics have their place, your child can increase his adult height substantially by optimizing non-genetic factors (such as nutrition).
Now, keep in mind that these countries didn’t deliberately try to grow taller.
But by simply improving their nutrition, health, and overall quality of life, their height increased substantially.
So imagine how much taller your child can become if he optimizes not only his nutrition, but EVERY part of his lifestyle to reach his maximum height…
And luckily for you, I’m going to show you how to do just that.
Your Child’s Height Potential: Key Takeaways
Although genetics play a huge role in your child’s height, non-genetic factors can make or break your child’s height as an adult
The main non-genetic factors to watch out for are your child’s nutrition, health, and lifestyle (more on this later)
We looked at several case studies that clearly show how much these non-genetic factors can affect your child’s height:
NBA players who outgrew their parents by up to 10 inches (25.4 cm)
North Koreans are 3.1 inches (8 cm) shorter than South Koreans due to malnutrition (but they have the same genes)
The Japanese population grew 3 inches taller since World War II, after adding more proteins and fats into their diet
Several European countries grew at least 12.6 cm (5 inches) in the past few decades
The average Dutch height increased by around 20 cm (7.9 inches) as their income grew and had access to healthier foods
Remember that these countries didn’t aim to grow taller, but they still grew simply by improving their nutrition and health
So If your child can take action on this guide, he can double-down on these non-genetic factors, which will help him reach his full potential height
Chapter 2: Track Your Child’s Growth
Chapter 2
Track Your Child’s Growth

Now you know what’s possible for your child, it’s time to move onto our first step:
Tracking your child’s growth.
If you want to ensure that your child is growing at the right pace, you must nail this process.
And in this chapter, I’m going to show you a simple 2-step process to track your child’s growth with maximum accuracy.
Let’s dive into each step one at a time.
Step #1
Measure Your Child’s Height With Maximum Accuracy
Measuring your child’s height isn’t rocket science, but it’s important that you measure her accurately every time.
Because if you don’t, you can’t go back in time to measure her again (obviously).
So here are 5 important rules to follow when measuring your child’s height:
➊
Measure around the same time of day
Since our heights fluctuate from morning to night, it’s important to measure your child around the same time of the day.
I recommend measuring in the morning, since your child’s height will differ each evening (depending on what activities she engages in throughout the day).
Now, you DON’T need to measure at the exact same time each day.
Just measure her height as soon as she gets up.
Simple as that.
➋
Make sure your child gets 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 by sleeping sufficiently every night, her spine length will stay consistent every time you measure her.
➌
Measure using the same tool
This may seem like 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 is slightly different.
So 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).
➍
Keep your measurements consistent
After you pick your ruler, it’s time to measure your child’s height.
Here are 7 steps to measure her height as accurately as possible:
1. Grab a light and hard book
2. Get your child to stand against the wall, with the back of her heels and head touching the wall
3. Place the book on top of her head, and keep the book parallel to the floor as much as possible
4. Get her to lower her chin, and adjust her head position until she is at her tallest height
5. Mark her height with a pencil
6. 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.
7. 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!
➎
Measure in consistent time intervals
In other words: if you’re going to measure her every month, measure her every month.
If you’re going to measure every 3 months, measure every 3 months.
This will spread out her measurements evenly, which will help you spot unusual changes in her growth much more clearly.
So how often should you measure?
I recommend measuring once every month OR once every 3 months.
Every day or every week is too often, because your child will have barely grown.
And if you wait longer than 3 months between measurements, 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 keep it consistent.
Step #2
Use The Growth Chart to Track and Predict Your Child’s Height
Unfortunately, there is no way to know EXACTLY how tall your child should be at every age.
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 can tell you if your child is growing properly.
And by far, the best tool for tracking your child’s growth is the growth chart.
Growth Charts for Boys and Girls
If your child is 0 to 2 years old, here are the growth charts you want to use:
Boys Growth Chart (Ages 0 to 2 Years)
Girls Growth Chart (Ages 0 to 2 Years)
And if your child is 2 years or older, you’ll want to use these:
Boys Growth Chart (Ages 2 Years or Older)
Girls Growth Chart (Ages 2 Years or Older)
3 Simple Steps to Using the Growth Chart
Once you’ve:
Measured your child’s height, and
Picked the right chart for your child’s gender and age,
You’re ready to track your child’s growth.
For this example, we’re going to use the Growth Chart to track Tom, who is 6 years old, and is 3′ 7″ tall.
Here is Dr. Iannelli’s step-by-step process to using the chart accurately:
➊
At the bottom of the chart, find your child’s age, and draw a vertical line to the top of the graph.

Source: cdc.gov
➋
Find your child’s height on the left, and draw a horizontal line until you reach the vertical line.
(Tom’s height in inches is: 3 feet x 12 + 7 inches = 43 inches)
➌
Find the curve that’s closest to this intersection, and follow the curve until you get to 2 numbers.
For Tom, you’ll find that he gets to the numbers: 10 and 66

Source: verywellfamily.com | Author: Dr. Vincent Iannelli (@AboutPediatrics)
So, what are these 2 numbers exactly?
1. The first number is Tom’s Growth Percentile (which equals 10), and
2. The second number is Tom’s Predicted Adult Height (which equals 66 Inches or 5′ 6″).
What is Your Child’s Growth Percentile?
So you’re probably wondering: what is a growth percentile, and why is it important?
Your child’s growth percentile = the percentage of children who are shorter than your child (who are the same age)
Since Tom’s Growth Percentile is 10, it means that Tom is taller than 10% of children who are also 6 years old.
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 she’s growing properly or not.
How to Use The Growth Percentile to Gauge Your Child’s Rate of Growth
Here are 2 steps you can use your child’s growth percentile to ensure she’s growing at the right pace:
1. Go through all of your child’s existing measurements, and label them with a growth percentile (using the Growth Chart).
2. If her growth percentile stays relatively consistent, it’s an indication that she’s growing at a healthy pace.
For example, if your child’s growth percentile is 70% when she’s 7 years old, 75% when she’s 8, and 80% when she’s 9, it shows that your child is growing normally.

If your child’s original growth percentile is 75%, it’s normal for her height to fluctuate from that line
When Is It Normal For Your Child’s Growth to Fall Off Her Growth Percentile?
It’s important to remember that these growth charts are simply estimations.
Therefore, it’s normal for your child’s growth percentile to fluctuate (to a certain point).
Specifically, your child’s growth percentile will tend to fluctuate the most during 2 different growth spurts:
1. During 1st year of infancy [9], and
2. During puberty (10 ~ 14 for girls, and 12 ~ 16 for boys) [10]
During her growth spurts, your child’s growth percentile will tend to fluctuate more than usual, since everyone goes through growth spurts at different times.
Having said that, if you notice that your child’s growth percentile falls off drastically at any point, make sure to seek help from a pediatrician.

Your child’s height will fluctuate even more during these growth spurt periods
The Ultimate Goal For Your Child
The goal for your child is to increase her growth percentile by the time she becomes an adult.
Now, you shouldn’t expect your child to go from 5% to 95% by adulthood, since genetics does play a role here.
But as we discussed in Chapter 1, non-genetic factors can also plays a HUGE role in how tall your child becomes.
Therefore, by doing the right things, it’s possible for your child to increase her growth percentile by the time she becomes an adult.
And in the following chapters, I’ll show you how to optimize your child’s lifestyle for maximum growth.
Tracking Your Child’s Growth: Key Takeaways
To ensure that your child is growing normally:
➊ Measure her height accurately and consistently by following my 5 measurement rules, and
➋ Use the growth chart to track her height with 3 simple steps
Following the growth chart will help you find out your child’s growth percentile and predicted adult height
Growth Percentile indicates the % of children (same age) that are shorter than your child
It’s normal for your child’s growth percentile to fluctuate (especially during her infant and pubertal growth spurts)
But if her height ever deviates from the line drastically, make sure to go to a doctor or pediatrician
This guide will help your child increase her growth percentile by the time she becomes an adult!
Chapter 3: Boost HGH for Height
Chapter 3
Boost Human Growth Hormone for Height
Human growth hormone (a.k.a. HGH) is a natural hormone that your body produces, and it serves many vital functions, such as:
Generating your cells and tissues [11]
Producing fluids in your body [12]
Keeping your immune system strong and healthy
But most importantly…
HGH lengthens your child’s bones throughout her childhood and teenage years [12].
So the more HGH your child produces in her body, the more she’ll grow.
And in this chapter, I’m going to show you exactly how your child can optimize her HGH levels for maximum growth.
There are 5 questions to answer when it comes to increasing your child’s HGH
➊ How does HGH make you taller?
➋ Is HGH safe?
➌ How do you know if your child has too little HGH?
➍ How do you know if your child has too much HGH?
➎ How can your child optimize her HGH levels for maximum height growth?
Now before I go 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.
➊
How Does HGH Make You Taller?
HGH is produced in a small region inside your brain called the pituitary gland.
And when HGH enters your blood and reaches your bones, it signals your bones to grow in length [13, 14].

For a more detailed explanation of HGH, check out this article on PubMed: Growth Hormone and Bone
So the more HGH your child produces from her pituitary, the longer her bones will grow [13, 15].
And in the next few chapters, I’m going to show you how your child can boost her HGH levels to maximize her growth.
But first, let’s address a common concern that people have about HGH:
➋
Is Human Growth Hormone Safe?
Many people think that HGH is a dangerous substance.
But this can’t be further from the truth.
Why?
Because HGH is a 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 two types:
Natural HGH vs Synthetic HGH
Natural HGH: Hormone that is secreted naturally from your pituitary glands
Synthetic HGH: Artificially made chemical that you put in your body via medicine, drugs, or injections
As you can guess, natural HGH is safe since your body produces it naturally, but synthetic HGH can be risky if not used correctly [11].
And in the next few chapters, I’ll show you how your child can boost her natural HGH for maximum growth.
But if your child severely lacks HGH in her body, synthetic HGH may be necessary to help your child grow normally [16].
Which brings us to the next point:
➌
How Do You Know If Your Child Has Too Little HGH?

Source: hormone.org via build-muscle-101.com
One of the most obvious signs of HGH deficiency is growing abnormally slow.
(And Chapter 2 was all about know if your child is growing properly or not)
Along with that, here are some of some signs of HGH deficiencies [12]:
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)
Increased fat (around face and stomach)
Now, if it’s hard to spot any of these symptoms, she probably isn’t suffering from an HGH deficiency.
And if that’s the case, all you have to focus on is increasing her HGH levels naturally (which we’ll get into starting next chapter).
But if any of these symptoms are noticeable, consult a pediatrician, and he will likely recommend your child to:
Receive a Growth Hormone Stimulation Test
Resort to an HGH treatment.
In Chapter 9, I’m going to tackle Growth Hormone Deficiencies much more in-depth.
➍
How Do You Know If Your Child Has Too Much HGH?
On the flipside, there is a chance that your child might have too much HGH in her body.
(This condition is called Acromegaly)
Here’s a 22-year-old patient who has abnormally high HGH levels, standing on the left side of her identical twin!

Source: University of Texas via nejm.org | Authors: Robert F Gagel, MD; Ian E McCutcheon, MD
Besides being extremely tall, here are other symptoms of acromegaly [17]:
Enlarged bones in the face, hands, and feet
Excessive growth spurts
Weight gain
A hoarse, deep voice
Thickened skin
If your child has this condition, you should aim to REDUCE her HGH levels at all costs.
So if you notice any of the symptoms I listed above, make sure to speak to a pediatrician for acromegaly treatment options.
In Chapter 10, I’ll cover Acromegaly in much more detail.
➎
How Can You Optimize Your Child’s HGH Levels for Maximum Growth?
Assuming that your child’s HGH is in the normal range, it’s time to get to the meat of the sandwich:
How can your child increase her natural HGH levels for maximum height growth?
There are a few important factors that you need to optimize to increase HGH naturally.
By optimizing 2 major aspects of her life:
Nutrition and sleep.
And that is what the next two chapters are going to be all about.
(Trust me, it’s going to be more than “drink milk” or “get lots of sleep” 🙂)
Boosting HGH for Maximum Growth: Key Takeaways
Bottom line: HGH is responsible for lengthening your child’s bones
If you want your child to increase her HGH safely, she needs to increase her Natural HGH (not Synthetic HGH)
Natural HGH is the hormone that your body produces naturally
Synthetic HGH is artificially made, and is something that you injest externally
HOWEVER, if she lacks HGH severely, the doctor or pediatrician may recommend using Synthetic HGH
You can tell if your child lacks HGH if she is growing very slowly or shows other signs (in Chapter 9, we’ll cover HGH deficiency more deeply)
On the flipside, if your child has too much HGH, she’ll grow abnormally fast, and show other symptoms (in Chapter 10, we’ll look at this condition in more depth)
In the next two chapters, we’ll discuss ways your child can increase her HGH naturally for maximum growth
Chapter 4: Essential Nutrients to Maximize Growth
Chapter 4
5 Essential Nutrients to Maximize Bone 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 non-genetic factor that contributes to your child’s growth [8].
And if improving nutrition helped the entire Japanese population grow taller by 3 inches [6], 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
Which foods contain the MOST of these height maximizing nutrients, and
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’s a flood of information online about which nutrients are the most important for lengthening your bones.
But 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 main nutrients your child needs to consume if he wants to maximize his bone length.
Here’s an overview of the 5 nutrients and their roles:
➊ Amino Acids – Increases HGH, which signals your bones to grow longer
➋ Protein – Contains Amino Acids, and builds Collagen (1 of 2 main building blocks of your bones)
➌ Vitamin C – Also builds Collagen
➍ Calcium – The other building block of your bones (alongside Collagen)
➎ Vitamin D3 – Helps your bones absorb Calcium
In this section, I’ll briefly explain why each nutrient is important for growth, and lists of foods that contain the MOST of each nutrient.
And at the end of the chapter: I’ll give you a COMPLETE chart with all of these foods.
Keep reading.
Height Maximizing Nutrient #1: Amino Acids
This is the most important nutrient your child needs to grow taller.
Why?
Because Amino Acids increase your HGH levels.
To recap: HGH is what signals your bones to grow in length [18].
That’s why it is critical that your child maintains high levels of HGH.
Now, there are 5 Amino Acids that increase your HGH [19, 20, 21]:
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):
Top 10 Sources of Amino Acids:
Grassfed Meats (Beef or Chicken)
Eggs
Flava Beans
Golgi Berries
Pineapple
Watermelon
Coconut Oil
Nuts
Raw Chocolate
Yogurt
To learn more about the best sources of Amino Acids, check out this article on Medicalopedia:
10 Foods That Increase Human Growth Hormone
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 [22]
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):
Top 10 Sources of Proteins:
Tuna
Chicken Breast
Fish
Steak
Tofu
Pumpkin Seeds
Cottage Cheese
Yogurt
Almonds
Quinoa
To learn more about the best sources of Proteins, check out this article written by Monica Lam-Feist from AlgaeCal:
Everything You Need to Know About Protein and Bone Health
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:
Top 10 Sources of Vitamin C:
Strawberries
Pineapple
Kiwi
Mango
Papaya
Red Pepper
Kale
Broccoli
Cauliflower
Brussel Sprouts
To learn more about the best sources of Vitamin C, check out this slideshow made by Christine Mattheis:
12 Foods With More Vitamin C Than Oranges
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.
Here they are:
Top 10 Sources of Calcium:
Seeds
Cheese
Yogurt
Salmon
Beans
Almonds
Leafy Greens
Cereal
Tofu
Milk (Soy, Almond, or Cow’s)
To learn more foods that are high in Calcium, check out this article on Healthline:
Top 15 Calcium-Rich Foods (Many Are Non-Dairy)
Height Maximizing Nutrient #5: Vitamin D3
Vitamin D3 is another important nutrient 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.
But just like Amino Acids and Protein, many foods that contain lots of Calcium are also rich in Vitamin D3.
So here are the best sources of Vitamin D3:
Top 10 Sources of Vitamin D3:
Milk (Soy or Cow’s)
Cereal
Orange Juice
Mushrooms
Eggs
Salmon
Tuna
Oysters
Shrimps
Sunlight (yes, this isn’t really food, but it’s the BEST source of Vitamin D3 on earth)
To learn more about foods that are rich in Vitamin D3 (and Calcium), check out this article on Healthline:
Top Foods for Calcium and Vitamin D3
The BEST Height Maximizing Foods (Complete Chart)
Here is a complete chart of foods that are rich in each of the 5 nutrients.
(You’ll notice that many of these foods overlap)
Amino Acids | Protein | Vitamin C | Calcium | Vitamin D3 |
---|---|---|---|---|
Grassfed Meats | Tuna | Strawberries | Seeds | Milk |
Eggs | Chicken Breast | Pineapple | Cheese | Cereal |
Flava Beans | Fish | Kiwi | Yogurt | Orange Juice |
Golgi Berries | Steak | Mango | Salmon | Mushrooms |
Pineapple | Tofu | Papaya | Beans | Eggs |
Watermelon | Pumpkin Seeds | Red Pepper | Almonds | Salmon |
Coconut Oil | Cottage Cheese | Kale | Leafy Greens | Tuna |
Nuts | Yogurt | Broccoli | Cereal | Oysters |
Raw Chocolate | Almonds | Cauliflower | Tofu | Shrimps |
Yogurt | Quinoa | Brussel Sprouts | Milk | ☀️ Sunlight ☀️ |
Grassfed Meats |
Eggs |
Flava Beans |
Golgi Berries |
Pineapple |
Watermelon |
Coconut Oil |
Nuts |
Raw Chocolate |
Yogurt |
Tuna |
Chicken Breast |
Fish |
Steak |
Tofu |
Pumpkin Seeds |
Cottage Cheese |
Yogurt |
Almonds |
Quinoa |
Strawberries |
Pineapple |
Kiwi |
Mango |
Papaya |
Red Pepper |
Kale |
Broccoli |
Cauliflower |
Brussel Sprouts |
Seeds |
Cheese |
Yogurt |
Salmon |
Beans |
Almonds |
Leafy Greens |
Cereal |
Tofu |
Milk |
Milk |
Cereal |
Orange Juice |
Mushrooms |
Eggs |
Salmon |
Tuna |
Oysters |
Shrimps |
☀️ Sunlight ☀️ |
Now, your child DOESN’T need to eat EVERYTHING on this list.
Just ask your child which foods he likes best, and make sure he eats them regularly.
Remember: Consistency is key.
How Much of Each Nutrient Does Your Child Need Each Day?
At this point, you’re probably 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 Amino Acids and Protein
Since many Protein-rich foods contain Amino Acids that increase HGH, feeding your child with enough Protein every day will optimize his HGH levels [23].
Here is a calculator you can use to track how much Protein (and fats, carbs, and calories) your child needs every day.
Optimal Daily Intake of Vitamin C and Calcium
Here is how much Calcium and Vitamin C your child needs to consume each day [24, 25]:
Age | Vitamin C | Calcium |
---|---|---|
0~6 Months | 40 mg | 200 mg |
7~12 Months | 50 mg | 260 mg |
1~3 Years | 15 mg | 700 mg |
4~8 Years | 25 mg | 1,000 mg |
9~13 Years | 45 mg | 1,300 mg |
14~18 Years | 65 mg for girls 75 mg for boys | 1,300 mg |
>19 Years | 75 mg for girls 90 mg for boys | 1,000 mg |
Age | Vitamin C |
---|---|
0~6 Months | 40 mg |
7~12 Months | 50 mg |
1~3 Years | 15 mg |
4~8 Years | 25 mg |
9~13 Years | 45 mg |
14~18 Years | 65 mg for girls 75 mg for boys |
>19 Years | 75 mg for girls 90 mg for boys |
Age | Calcium |
---|---|
0~6 Months | 200 mg |
7~12 Months | 260 mg |
1~3 Years | 700 mg |
4~8 Years | 1,000 mg |
9~13 Years | 1,300 mg |
14~18 Years | 1,300 mg |
>19 Years | 1,000 mg |
Remember: there’s no need to follow this chart right on the dot.
As long as your child eats foods that are rich in these nutrients, he’ll be good.
Optimal Daily Intake of Vitamin D3
Your child needs to get at least 400 IU of Vitamin D3 per day [26].
However, children with certain conditions may need more (more on this in later).
Eating lots of Vitamin D3 foods, and enjoying 10 to 30 minute sunbathes are the best ways to get enough Vitamin D3 each day [26, 27].
Just make sure to avoid direct sunlight in the summer (between 10am to 4pm) [28].
Bonus Nutrition Tip: Minimize Sugar
Eating too much sugar can skyrocket his insulin beyond what’s healthy, which can decrease his HGH levels [29].
In other words, if your child consumes too much sugar, he won’t grow as much.
Now, there’s one problem:
Children LOVE sugar.
In fact, when I was a kid, I LOVED snacking on candies and chocolate all day.
(I’m sure you did too)
So how in the world can you convince your child to eat less sugar?
Check out this guide written by Karen Cicero from Parents.com:
How to Tame Your Kid’s Sweet Tooth in 30 Days
And later in this guide, we’ll go over several ways to encourage your child to take all the right actions.
Height Maximizing Nutrition: Key Takeaways
Nutrition is the most important non-genetic factor when it comes to your child’s growth [8]
There are 5 main nutrients that can maximize your child’s height:
➊ Amino Acids – Increase HGH, which signals your bones to grow in length
➋ Proteins – Builds Collagen, a building block of your bones
➌ Vitamin C – Builds Collagen, a building block of your bones
➍ Calcium – The other building block of your bones
➎ Vitamin D3 – Helps your bones absorb Calcium
You DON’T need to keep precise track of how much of each nutrient your child consumes
As long as he eats a balanced diet with foods from each column, he’ll condition his body for maximum growth
Encourage your child to eat less sugar
Chapter 5: Optimize Sleep for Maximum Growth
Chapter 5
Optimize Sleep for Maximum Growth
Up to 75% of HGH is produced during sleep deep sleep [30].
So if your child wants to boost her HGH levels for maximum growth, not only does she need to sleep a lot…
…but she needs to get enough deep sleep every night [31].
So how can your child sleep deeper than a Koala?
By incorporating 6 Height Maximizing Sleep Tips.
And that’s what this chapter is going to cover.
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?
Because your growth hormone levels peak between 10pm and 2am [32, 33].

Source: healthline.com | Author: Rudy Mawer, MS, CISSN
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.
Keep reading.
Height Maximizing Sleep Tip #2: Wake Up Without An Alarm
The best way to get lots of deep sleep is to get enough sleep to begin with.
So how many hours of sleep does your child need every night?
It depends.
Many experts say that you need at least 7 to 8 hours of sleep.
But in reality, we all need different amounts of sleep, depending on:
Our age
Our lifestyle
Amount of sleep we’ve gotten in the days before, and
Amount of physical activity throughout the day
Thus, sticking to conventional tips like “sleep 8 hours a day” is a recipe for poor sleep.
So how do you know how much sleep your child needs for maximum height growth?
By letting her wake up naturally (without an alarm clock).
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
Sleeping in a comfortable position is not only important for getting deep sleep…
…it will also help your child maintain a taller posture (more on this later).
So what is the best sleeping position for proper growth?
There are 2 rules for sleeping in the optimal position:
➊ Lying on your back, with your arms straight by your sides [34]
➋ Sleeping without a pillow [35]

Source: cozzy.org | Author: Maria
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:
1. If your child is a side or stomach-sleeper, encourage your child to start sleeping on her back.
2. Once she feels comfortable sleeping on her back, get her a thinner pillow.
3. Allow her to sleep on this new pillow until she’s fully comfortable.
4. After getting used to her thinner pillow, reduce her pillow size further.
5. 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 [36].
Bottom line?
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 to maintain an optimal posture (for deeper sleep) is to sleep on a medium-firm surface.
Studies have shown that medium-firm mattresses keep your spine in proper alignment, and also reduce lower-back pain [37, 38].
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:
1. Bring your child to a mattress store of your choice.
2. Get her to lie down on mattresses with different firmness levels, so she can get an idea of what makes her feel comfortable.
3. Ask her to pick the mattress that feels firm, but also makes her feel comfortable.
4. Install the mattress in her bed frame, and get her to sleep on it for a few days.
5. If she feels comfortable, she should stick with it. If not, repeat steps 1 to 4.
Remember: aim for comfort first, firmness second.
Height Maximizing Sleep Tip #5: Optimize Her Sleep Environment

Remember: No pillows allowed 🙂
So far, we talked about when and how long your child needs to sleep.
But there is one more aspect of sleep that you cannot ignore:
Sleeping in an optimal environment.
If you want your child to get enough deep sleep, she must sleep in a room that promotes full relaxation, and get rid of all distractions at night.
Here are steps you can take to optimize her bedroom [39, 40, 41, 42]:
Steps to Creating a Height Maximizing Sleep Environment:
1. Find the optimal room temperature for your child. Aim for 60 to 70 °F (16 to 21 °C), but remember: comfort over everything!
2. Keep her room door closed to minimize noise that enters her room
3. Keep her room pitch black (no night lights)
4. Get your child to sleep with her socks on (warm feet improves sleep quality)
5. Encourage your child to keep her phone on airplane mode before sleeping (this will prevent wifi signals from intruding her room)
6. 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
Optimizing Sleep for Maximum Growth: Key Takeaways
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: Correct Posture for Proper Growth
Chapter 6
Correct Posture for Proper Growth
I have some shocking news:
There’s no evidence that maintaining a good posture helps your bones grow longer.
So why is this chapter even here??
Because fixing your child’s posture can:
1. Make him taller (instantly), and
2. Help him develop a strong and stable body structure
So in this chapter, I’ll briefly explain how correcting your child’s posture can do each of these two things.
And afterwards, you’ll learn the exact steps your child can take to optimize his posture (for maximum height AND body strength).
How Fixing Your Child’s Posture Make Him Taller (Instantly)
Here is a picture that shows how much your child’s posture can affect his height:
As you can see, the twin on the left appears much taller, EVEN if the length of all their limbs are exactly the same.
And by fixing his posture, your child can gain an inch instantly (depending on how bad his current posture is).
The best part?
Fixing your child’s posture won’t only help him appear taller, but will actually increase his spine length over time [45].
In part 2, I’ll explain how this is even possible.
But for now, know that your child can gain a freebie inch by fixing his posture alone.
How Fixing Posture Can Make Your Child Stronger
Take a look at these 2 jenga towers:
As you can see, their height is more or less the same.
But if my child was a jenga tower, I’d want him to look like the left tower.
Why?
Because the left tower is stronger and more stable.
Even though each tower contains the same number of blocks (and are similar in height), the left tower is much more stable, because its blocks are properly aligned.
And these two towers are analogous to your child’s posture.
If your child maintains a poor posture, his bones will become misaligned (like the right tower), which can cause him to develop problems in his bones and joints.

Poor Alignment = Bad Posture
But if he can maintain a proper posture, his bones will grow in the proper direction, which will condition his body to become strong and stable as the left tower.

Proper Alignment = Good Posture
Bottom line?
Not only can fixing posture make your child taller instantly, but it will be the difference between having a strong and a weak body.
And in this chapter, I’ll show you how your child can optimize his posture to become taller AND stronger.
Proper Spine Alignment
Before we get into the postural techniques, let’s quickly look at what a healthy spine looks like:

Source: sequencewiz.org | Author: Olga Kabel
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 chunk 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 [46]:
6 Steps to Maintaining a Correct Sitting Posture:
1. Find a comfortable chair for your child (ideally it should have an adjustable height with arm rests)
2. Get him to rest his buttocks and shoulders on the back of the chair
3. 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)
4. 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°)
5. 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°)
6. 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.

Note: The chair and desk height should be adjusted to your child’s sitting height
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 [47].
So how can you help your child sit less during the day?
I personally rely on 2 strategies to get up more frequently:
➊
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.
➋
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 [48].
With that, here is another way to get your child to sit less:
➌
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 [49].
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 [50].
Speaking of standing, here is my next postural technique:
Postural Technique #3: Optimize Your Child’s Standing Posture
When it comes to your child’s standing posture, there’s one more thing to consider (besides spine curvature):
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:

Source: artofmanliness.com | Authors: Brett and Kate McKay
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:
1. Get your child to stand against the wall
2. The back of his feet, buttocks, shoulder blades, and head should all be touching the wall.
3. 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.
And in the next chapter, I’ll show you the BEST exercises your child can do to easily maintain his new posture.
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 becoming taller or stronger.
In fact, having your chest out can boost your confidence, and make you feel better (instantly) [51].
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 result?
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.
Stay tuned, because in the Bonus Chapter, we’ll talk about some strategies to make your child more happy and confident.
Correct Posture for Proper Growth: Key Takeaways
Maintaining a proper posture will:
Increase your child’s height (instantly), and
Keep your child’s bones properly aligned, which is important for developing a strong and stable body structure
Here are 5 ways to maintain a proper posture:
➊ Get your child to maintain a proper sitting posture
➋ Minimize his sitting time by using a timer, line down on his stomach, or working on a standing desk
➌ To maintain a proper standing posture, get your child to align his body against the wall
➍ Get him a posture corrector
➎ Make him feel happier and more confident will help him pop out his chest, which will optimize his posture
In Chapter 7, 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)
What Are Your Thoughts So Far?
Congratulations!
You’re officially one-half of the way through this guide.
But before you move onto the second half, I’d like to know what’s on your mind right now.
Specifically, which tip are you most eager to start implementing?
Are you excited to start measuring your child’s height?
Are you thinking about ordering a posture corrector on Amazon?
Or maybe, you already printed out the food chart from chapter 4.
Either way, let me know by leaving me a comment below!
And afterwards, check out part 2 of my guide.
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