Lecture Notes: Growing Taller Techniques

Introduction

• Concept of forcing bone growth at any age, even post-puberty.
• Example of Masai tribe in Kenya with average male height of 6'3".
• Scientific basis: Wolf's Law by Julius Wolf (19th century).
  • Bone adapts to loads placed on it.

Step 1: Food and Supplementation

• Avoid high estrogen foods to delay growth plate closure (17-25 years).
• Focus on increasing HGH and IGF-1 through diet.
  • Foods rich in melatonin and animal protein: fatty fish, steak, eggs, oysters.
• Eliminate processed foods.
• Recommended supplements:
  • Vitamin D3 and K2.
  • Minerals: Zinc, Magnesium, Boron.
• Collagen Supplement:
  • 15g of 100% grass-fed cow collagen daily.
  • Masai consume bone broth regularly.
• Arginine Supplement:
  • Modulates growth hormone release by suppressing somatostatin.
  • Induces HGH release primarily at night.

Step 2: Sleep Optimization

• Importance of sleep for growth hormone production.
• Follow Masai sleep rituals:
  • Consistent sleep and wake-up times (1 a.m. to 7 a.m.).
• Avoid:
  1. Sugary foods in last 3 hours before sleeping.
  2. Blue light exposure (use blue light blockers).
  3. Light in the room while sleeping (ensure pitch darkness).

Step 3: The Masai Jump Technique

• Demonstration of the Masai jump with emphasis on technique.
• Key aspects of jumping technique:
  1. Maintain body stiffness from head to heels.
  2. Knees and hips should be bent but not locked.
  3. Avoid touching ground with the back of feet between jumps.
• Practice jumping for 10-15 minutes daily to create micro fractures in the shins.
• Wolf's Law applies: bones grow back bigger and longer under pressure.
• Post-jump practice:
  • Sit on the side of a bed/table with legs hanging down and add ankle weights.
  • Duration: 45-60 minutes.

Conclusion

• Consistent practice of diet, sleep, and jump techniques can lead to a height increase of 2-3 inches, regardless of age or genetics.