Growing Taller: Lecture Summary

Introduction

• Thesis: It's possible to force your bones to grow and get taller even after puberty.
• Example: Masai tribe from Kenya, where the average male height in the village is 6'3".
• Scientific Basis: Wolf's Law, developed by German anatomist and surgeon Julius Wolf in the 19th century.
  • Wolf's Law: Bone in a healthy animal will adapt to the loads under which it is placed.
  • Example: Bodybuilders have denser bones than others.

Step 1: Diet and Supplementation

• Avoid: Foods high in estrogen.
  • Lower estrogen delays growth plate closure.
  • Growth plates close between ages 17 to 25.
• Foods to Increase HGH and IGF1:
  • Foods rich in melatonin and animal protein (fatty fish, steak, eggs, oysters).
  • Avoid processed food completely.
• Vitamins and Minerals to Take:
  • Vitamin D3.
  • Vitamin K2.
  • Zinc.
  • Magnesium.
  • Boron.
• Key Supplements:
  • Collagen: Take 15g of 100% grass-fed cow collagen every day.
    • Collagen is 90% protein, made from animal bones.
  • Arginine: Modulates growth hormone release by suppressing somatostatin and induces HGH release during the night.

Step 2: Sleep Optimization

• Importance of Sleep: Without the right sleep, nothing else will work.

  • Follow the circadian rhythm.
  • Go to sleep and wake up at the same time every day.

• Sleep Schedule:

  • Growth hormone production happens mostly during the first 2 hours of sleep (1 PM-midnight).
  • Optimal schedule: Sleep at 1 PM, wake up at 7 AM.

• Supplement Timing: Take supplements in the evening to boost HGH production.

• **Avoid These Before Sleep: **

  1. Sugary foods (including fruit) in the last 3 hours before sleep.
  2. Blue light exposure from screens.
  3. Any light in the room while sleeping. Use blackout curtains if necessary.

Step 3: The Masai Jump Technique

• Purpose: Lengthen bones by creating microfractures in the shin.

  • Wolf's Law: Under repeated pressure, bones grow back bigger, stronger, and in this specific case, longer.

• **Three Rules for Jumping: **

  1. Feel the stiffness in your body from head to heels.
  2. Knees and hips should be muted, not locked.
  3. Never touch the ground with the back of your feet in between jumps; most power comes from ankles.

• Post-Jump Routine:

  • Rest in a position that encourages vertical growth.
  • Sit at the edge of a high surface so legs hang down.
  • Use ankle weights and stay in this position for 45-60 minutes daily before sleeping.

Conclusion

• Consistency: Following this regime consistently will result in 2-3 inches of growth regardless of age or genetics.