Simple Rules to Grow Taller: Debunking TikTok and Instagram Tall Hacks

In this video, a 19-year-old shares his journey of unexpectedly surpassing his family’s height and offers tips for others looking to grow taller. He starts by dismissing the effectiveness of gimmicky exercises promoted on social media, emphasizing that getting taller takes time and effort. He then outlines five steps: quitting drinking and smoking, eating enough healthy foods with a focus on protein and fat, getting sufficient sleep, improving posture through back muscle training, and incorporating stretching exercises. While there is no direct link between stretching and height increase, it can contribute to overall health and well-being.

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Key Insights:

  • Getting taller is a long process that may take one to two years.
  • Quitting drinking and smoking is essential for proper growth.
  • Eating enough healthy food, focusing on protein and fat from healthy sources, is important for growth.
  • Sleeping enough is crucial for growth and overall well-being.
  • Fixing your posture can make you appear taller and more confident.
  • Stretching can improve overall health and flexibility.


When I was a teenager, I never really thought that I would be that tall. The tallest member of my family is my dad, who is 175 centimeters. Though growing up, I kind of accepted the fact that I would never be that tall.

Today, I’m 19 years old and I’m 184 centimeters in height. I’m way above my so-called potential right now. Achieving this wasn’t that hard because I followed a few simple rules that you can follow as well. And I’m very confident that you will grow as well.

But before we get into the ways on how to get taller, I think I should address something. You may have seen all these stupid videos on TikTok and Instagram of people doing the weirdest exercises on how to get taller. Like, I’m gonna be honest with you, these are complete bullshit. All these people capitalize on you wanting to get taller so they can sell you weird, useless programs and training.

Getting taller is a long road. It may take you one or two years to get five centimeters in height. And these fitness gurus know that. They know it’s a long process, they know it’s hard, and they know that you are lazy. And they know that if they can make some sort of shortcut, some sort of product to make you taller by three or four centimeters in one month, they can sell it to you. I’m telling you straight away, it doesn’t work.

The only thing that will work is what I’m about to tell you. There are a few simple rules that you can follow every single day, and I promise you, if you do that, you will see results.

Step number one, quit drinking and smoking. I’m not even going to spend a lot of time talking about this because I think it’s pretty obvious. But there are numerous studies that confirm the link between drinking and smoking and growth stunt.

Step number two, eat enough healthy food. We live in a world where people either don’t eat enough or they eat a lot of junk food, and this is unacceptable. If you want to grow taller, I highly recommend focusing on eating protein and fat from healthy sources, such as meat, eggs, fish, and nuts. Carbs are only acceptable from healthy sources, such as white rice, fruits, and vegetables.

Step number three, sleep. You can have the best diet in the world, but it’s not going to work for you if you don’t get enough sleep. The most popular advice for athletes is to get more sleep. How much you should sleep really depends on your lifestyle and stress levels, but a general rule of thumb is if you wake up tired, then you haven’t slept enough.

Step number four, fix your posture. You can gain a couple of centimeters in height if you fix your posture, but it’s easier said than done. The way you fix your posture is by training your back muscles. You can go to the gym and start training your body overall or do isolated exercises for your back.

Stretching is also beneficial for your overall health, although there’s no direct link between stretching and getting taller. It helps with muscle soreness and stiffness. It’s optional, but I highly recommend it.

And that’s it for today. Follow these simple rules, and you’ll see results.