How to Reach Your Height Potential Before It Is Too Late!

0:00Your height is not determined by

0:01genetics, at least not in the way most

0:03people think. Your DNA doesn't say 5'7

0:06or 6'4. Your DNA just sets the upper

0:09limit of height you can possibly

0:11achieve, which is usually way taller

0:12than people think. And it's your job to

0:14reach that potential. Growth is based on

0:16three pillars, and if a single one is

0:18not optimized, you will not be able to

0:20reach your max height. So, in this

0:21video, we will show you everything you

0:23need to know, and we will back it up

0:25with science. The average South Korean

0:27man stands at around 5'9, while the

0:29average North Korean man stands at just

0:315'5. That's a 4 in difference despite

0:33them having nearly the same genetic

0:34background. The reason is the different

0:36access to food. Without the right

0:38nutrients, it's nearly impossible to

0:39reach your full height potential. So,

0:41let's start with the first and most

0:42important pillar of growth, nutrition,

0:44which can also be visualized as a

0:46pyramid. And if you want to maximize

0:48your nutrition for growth, you need to

0:49consider every single layer. The basis

0:51is to consume enough protein. Protein

0:53isn't just for muscle growth. protein

0:55provides the amino acids needed to build

0:57and repair bone tissue, especially in

0:59the growth plates where bones lengthen.

1:01A recent study found a direct

1:02correlation between protein intake and

1:04growth. As you can see, participants who

1:07consumed more protein also grew

1:09significantly more. On the other hand,

1:10without enough protein, your body isn't

1:12able to build new bone metrics and

1:14therefore can't grow. That's why you

1:16should consume at least 1.5 g of protein

1:18per kilogram of body weight each day.

1:21So, for example, if you weigh 80 kg, you

1:23should consume at least 120 g of protein

1:26a day. But protein alone isn't enough to

1:29actually turn that protein into solid

1:30bone. Your body needs a few helpers. So,

1:32let's begin with the most important one.

1:34It's no coincidence that countries with

1:36high dairy consumption, like the

1:37Netherlands, tend to have some of the

1:39tallest populations on Earth because

1:41dairy products like milk are one of the

1:43best sources for calcium. Without enough

1:45calcium, your bones can't grow properly

1:47no matter how much protein you're

1:48eating. Your calcium intake alone can

1:50make a difference of up to 6 cm in

1:53height. As you can see on this graph

1:54from a 2017 study, during the growth

1:57process, your body needs a constant

1:58supply of calcium to build and harden

2:00your bone tissue in the growth plates.

2:02The best sources of calcium are milk,

2:04cheese, yogurt, and leafy greens like

2:06kale and broccoli. If you can't hit your

2:08calcium intake through food alone, then

2:10you can consider taking a calcium

2:12supplement. Okay, let's move on to the

2:14next immensely important nutrient, zinc.

2:16Studies have found that zinc

2:17supplementation can increase height

2:19velocity by up to 0.4 cm per month.

2:22That's an additional growth of nearly 5

2:24cm a year you're missing if you're not

2:27getting enough zinc. But what does it

2:28actually do? Sync helps your body make

2:30and activate the cells that build new

2:32bone mass called osteoblasts. And it

2:34also regulates the pathways that are

2:36facilitating bone remodeling. So in

2:38simple terms, zinc makes sure that your

2:40body can actually use all the protein

2:42and calcium you're eating. Some of the

2:44best sources of zinc include red meat,

2:45eggs, pumpkin seeds, cashews, and

2:47lentils. If you're following a

2:49vegetarian or vegan diet, it might also

2:51be worth considering taking a zinc

2:52supplement. Okay, let's reveal the top

2:54of the pyramid, where a mineral stands

2:56that most people have never heard of,

2:58but it plays a huge role in how tall you

3:00grow. Boron. Boron doesn't build bones

3:02directly like calcium, but it helps your

3:04body to use other key nutrients better,

3:06especially magnesium, zinc, and calcium.

3:08Think of it like a helper in the

3:09background, making sure everything works

3:11together smoothly. Studies have shown

3:12that boron also supports bone growth by

3:14reducing inflammation in the growth

3:16plates. Foods rich in boron include

3:18raisins, avocados, prunes, and almonds.

3:20So, let's summarize the first pillar of

3:22growth. You should consume at least 1.5

3:24g of protein per kilogram of body

3:26weight. Furthermore, you should check

3:27your calcium, zinc, and boron levels.

3:29And aim to maximize your nutrition by

3:31eating balanced meals made up of

3:32protein, vegetables, and healthy fats.

3:34To provide your body everything it needs

3:36to be able to build new bone mass. Even

3:39with the perfect diet, your body won't

3:40grow to its full potential without the

3:42right kind of exercise. Just like

3:44training in the gym will build muscle,

3:45doing the right kind of exercise will

3:47help to build bone mass. Because

3:48movement and mechanical stress are what

3:50tell your muscles and bones to grow.

3:52Every time you run, jump, stretch, or

3:54lift, you're sending signals to your

3:56body saying we need to grow stronger.

3:58Especially exercises that involve impact

4:00and gravity like for example jumping

4:02rope and sprinting stimulate the growth

4:04place and increase the release of growth

4:06hormone. But it's not just about

4:07intensity, it's about consistency. You

4:09should aim for at least 15 minutes of

4:11daily exercise. And don't worry, weight

4:13training doesn't stunt growth. That's a

4:15myth. Done properly, weight training can

4:17actually help by supporting posture,

4:19bone density, and higher testosterone

4:21levels. So, to maximize the second

4:23pillar of growth, you need to remember

4:24that your body grows in response to

4:26demand. If you're not moving enough,

4:28your body has no reason to adapt. A

4:30potential weekly exercise plan could

4:32look like this, and you can do most of

4:34it from home. But growth doesn't happen

4:35while you're training. It happens after.

4:37The last pillar without which everything

4:39else would fall apart is recovery. And

4:41that's what most people get wrong. Sleep

4:43isn't merely a passive state. It's an

4:45active period where critical growth

4:46happens. Studies show that during deep

4:48sleep, the body releases significant

4:50amounts of growth hormone. And

4:51disruptions in sleep will lead to

4:53decreased GH secretion, hindering height

4:55potential. As you can see, most GH is

4:57released during the first few hours of

4:58deep sleep, especially between 11:00

5:00p.m. and 2:00 a.m. That's why going to

5:02bed late can drastically impact your

5:04height potential, even if you still get

5:068 hours. Okay, but how can we improve

5:08our sleep quality to maximize the

5:10release of growth hormone central to

5:11sleep regulation as a hormone called

5:13melatonin. Melatonin production follows

5:15a circadian rhythm, increasing in the

5:16evening as darkness falls and decreasing

5:19with morning light. However, studies

5:20show that exposure to blue light emitted

5:22by TVs etc. can suppress melatonin

5:25production immensely, which disrupts the

5:27circadian rhythm and reduces sleep

5:29quality. So, to optimize sleep and by

5:30extension growth potential, you should

5:32establish a consistent sleep schedule

5:34optimally between 10:00 p.m. and 8:00

5:36a.m. Also, prevent exposure to screens

5:38at least 1 hour before bedtime and

5:40encourage natural light exposure during

5:41the day to regulate your circadian

5:43rhythm. Okay, now you can optimize the

5:45three pillars of growth. This video was

5:46100% sponsor free and took a lot of

5:48research. So, if you want to support

5:50this type of content, then please leave

5:52a like and subscribe. Take care. Bye.