A guide that will open your eyes.

Warning: This Book is Not for the Fainthearted

Dear Reader,

Before you turn to another page, I must warn you: this is not a book to be read
casually. This book demands more than your attention; it demands your
willingness—or better, your determination.

To walk into its depths and emerge as someone unrecognizable to your

current self. This is not a journey for those who wish to remain the same, to
clutch familiar comforts, or to skim the surface of change without plunging into
its terrifying depths.

What you’ve accessed to is an invitation to transformation. You may think you

know what that means; but you’re probably wrong.

This book is not about some magic pill or some miraculous cheat code that
will skyrocket your height without an extreme amount of effort.

You will radically change your habits, you will abandon outdated beliefs, and
you will reconstruct your inner life. You will, in every sense, change your view
on the world—and on yourself.

If you really want to maximize your height you must take this seriously.

Do not proceed unless you are willing to change. The door is open, but you
must walk through it with conviction. Take a breath. Steady yourself. And
understand that, if you are truly ready, this book will leave an indelible mark on
your life. If you proceed, it will become a blueprint for change, a guide to
rebirth, a tool of transformation. But know this:

Once you step through this threshold, there is no turning back.

Principle No .1

Nutrition

Let’s be clear: this isn’t a book to make you “healthier” in the vague,
watered-down way most diets promise. If you are here, it’s because you want
to reach your fullest potential—and yes, that means your height. But growing
taller isn’t something that just “happens” to some people and not others. It’s
influenced by specific factors, many of which lie directly in your hands. Your
diet is one of the most critical of these factors, and yet, most of us are eating
in ways that actually stunt our growth, disrupt our hormones, and block us
from reaching our true physical potential.

Let’s start with the facts. For decades, we’ve been fed a lie about the “right”
way to eat. The 1992 USDA Food Pyramid told us to base our diet on grains
and carbohydrates, putting fats and proteins at the very top as mere “extras.”
This misinformation has directly impacted people’s health, growth, and quality
of life, creating generations of people who are undernourished and
hormone-deficient despite a surplus of calories.

Eating for Height: Why Diet Is the Foundation

Scientific studies show that nutrition plays a crucial role in determining height,
especially during developmental years. When you eat foods that fuel your
body’s natural processes, you give it the tools it needs to grow. Conversely,
when you consume the wrong foods, you disrupt these processes, impair your
growth, and weaken your body. This is not speculation—this is reality backed
by evidence.

In populations with access to nutrient-rich diets, the average height is

noticeably greater than in populations where nutrient intake is poor. For
example, research comparing South Koreans and North Koreans—who share
similar genetics but have drastically different diets due to economic
factors—found significant differences in average height, with South Koreans
consistently taller, not about genes alone. It’s about giving your body what it
needs to reach its full potential.

1. Protein: The Building Block of Growth Hormone

Forget “low fat,” forget carbs as the centerpiece of your diet. The single most
critical nutrient for growth is protein. Protein provides the essential amino
acids your body needs to produce growth hormone, repair muscle tissue, and
build new cells. Studies show that children and adolescents with higher
protein intake tend to be taller and have higher levels of growth hormone
compared to those with low-protein diets .

High-sources of protein—like fatty meats, fish, eggs, and legumes—are

non-negotiable if you’re serious about maximizing your height. These foods
are packed with essential amino acids, including leucine, lysine, and arginine,
which have been specifically linked to the production of growth hormone and
IGF-1 (Insulin-like Growth Factor 1), a key hormone for growth. IGF-1 is what
tells your bones to lengthen and your muscles to strengthen. When your diet
lacks these amino acids, you are literally cutting off your own growth potential.

(In the following principles, IGF-1 will be the main focus behind the formula of
getting taller)
Different food sources

2. Healthy Fats: Essential for Hormone Balance and Absorption of

Nutrients

Let me make this clear: fat is not your enemy. In fact, without healthy fats, your
body simply cannot function at its best. Fats are essential for the production of
growth-supporting hormones like testosterone and for the absorption of
fat-soluble vitamins like A, D, E, and K—all of which play direct roles in bone
health, cellular growth, and immune support.
Dietary fats such as those found in fatty meats, fish, raw cheese, avocados,
nuts, seeds, olive oil and coconut oil contain essential fatty acids that actually
support cellular growth and tissue repair. The Journal of Clinical
Endocrinology has shown that people who eat diets rich in omega-3 and
omega-6 fatty acids have higher testosterone levels, leading to greater bone
density and muscle mass—both of which are vital for reaching optimal height .
High-quality foods support endocrine system, allowing it to produce the
hormones that directly affect your growth and physical development.

3. Vegetables and Fruits : The Nutrient-Dense Powerhouses for Bone

Health

Vegetables and fruits aren’t just filler on your plate; they are the backbone of
micronutrient intake. Fruits like organic kiwis, bananas, grapes, raspberries
and vegetables like dark leafy greens, cruciferous vegetables, and colorful
veggies contain vitamins and minerals that are essential for bone growth,
cellular repair, and overall body function. They provide calcium, magnesium,
potassium, and vitamin K—all of which are necessary for maintaining healthy
bones.

Several studies have highlighted the impact of vitamin K on bone

mineralization, a key factor in determining your overall height potential . By
consuming vegetables and fruits, you give your bones the resources they
need to grow longer and stronger. And remember: bones are what give you
your height. If you’re not fueling them with what they need, you’re stunting
your own growth.

Rethink Carbohydrates: Quality Over Quantity

Carbohydrates aren’t evil, but they should be chosen carefully. The Food
Pyramid would make you believe that refined grains and cereals should form
the basis of your diet, but these processed foods spike blood sugar, increase
insulin resistance, and can create inflammatory conditions in the body. When
inflammation is high, growth hormone is low. Instead, focus on organic
carbohydrates sources like sweet potatoes, quinoa, and fruits, which provide
energy without the same damaging blood sugar spikes. Timing your
carbohydrate intake around physical activity can help fuel muscle growth and
give your body the fuel it needs to repair and build tissue.
The Science Behind Eating to Grow

There’s no magic to this: when you eat foods that support growth hormone
production, balance your insulin levels, and provide essential building blocks
for bones and muscles, you create the perfect conditions for growth. A study
published in the American Journal of Clinical Nutrition found that young
individuals on balanced diets with adequate protein, fats, and complex
carbohydrates showed significantly higher growth rates and greater bone
density than those on low-protein, high-carb diets .

By following the principles in, you are not just making dietary changes—you
are choosing a lifestyle that promotes true physical growth. For too long,
you’ve been told that height is mostly about genetics and out of your control.
But science and evidence suggest otherwise. Diet is a massive factor in your
body’s ability to reach its full height, and by ignoring this truth, you are limiting
yourself.

This is your wake-up call. Every meal from this point forward is a choice: to
support your growth or to hold yourself back. If you want to grow taller, to
stand taller, and to live a healthier life, then it’s time to throw away the lies,
abandon the myths, and start feeding your body in a way that truly fuels its
potential.

Are you ready to do what it takes? If so, commit now. Because this isn’t just a
book—it’s a manual for transformation. Follow it with intention, and your body
will reward you in ways you may have thought were impossible.
Principle No .2

The Power of Growth Hormone for Maximizing Height

If you’re serious about maximizing your height, it’s time to understand growth
hormone—what it is, how it works, and, most importantly, how to naturally
stimulate its production. Growth hormone, or human growth hormone (HGH),
is a powerful substance that the pituitary gland in your brain produces to
regulate bone length, muscle growth, and overall body composition. If you
want to reach your full height potential, optimizing growth hormone production
is non-negotiable.

Research by the Victoria State Government’s Department of Health and

Human Services clearly establishes growth hormone’s direct impact on height,
bone length, and muscle mass. In fact, it’s responsible for nearly all the height
increases we experience from childhood through adolescence. Don’t misuse
synthetic HGH, hoping to gain muscle or size, this can have severe health
consequences. Instead, learning to naturally boost your own growth hormone
levels through diet, sleep, and exercise is far safer—and it can be incredibly
effective.

How Growth Hormone Works

The pituitary gland releases growth hormone in pulses, particularly during

sleep and physical activity. This hormone then signals the liver to produce
insulin-like growth factor (IGF-1), which is a primary driver of bone and
cartilage growth. In childhood and adolescence, these growth hormone pulses
reach their peak, promoting bone elongation and density. While growth
hormone production tapers off in adulthood, maintaining higher levels through
lifestyle adjustments can help support bone density and muscle
development—both of which impact your height potential and posture.

The following strategies are essential for anyone looking to boost growth
hormone naturally.
Key Strategies to Boost Growth Hormone Production

1. Prioritize High-Quality Sleep

Growth hormone production is intricately linked to our sleep cycles. The most
significant release of growth hormone occurs during the first 90 minutes of
deep sleep, a phase best achieved by adhering to a consistent sleep
schedule. Studies show that going to bed at the same time every night
supports the body’s circadian rhythm, maximizing growth hormone production.
If your target bedtime is 10:00 p.m., stick to it daily. Consistency is key; even
slight disruptions can interfere with growth hormone output.

In addition, alcohol consumption before sleep impedes the production of

growth hormone, so cutting out alcohol is essential if you want to optimize
your body’s natural growth processes.

We will focus on this topic in Principle No. 3.

2. Engage in Weight Lifting and Resistance Exercise

Exercise, especially weightlifting, has a profound impact on growth hormone

levels. Strength training increases bone density and muscle mass, both of
which are essential to maximizing your height and maintaining good posture.
Research indicates that resistance training triggers a release of growth
hormone, supporting the development of stronger bones and muscles, which
directly influence height potential.
Regular exercise doesn’t just strengthen muscles and bones. It also improves
posture by aligning the spine and helping you stand taller. Many people lose
height simply because they slouch or have weak core and back muscles.
Incorporating exercises that focus on core and back strength, like deadlifts,
planks, and rows, can help you stand taller and gain every possible millimeter
of your natural height.

We will focus on this topic in Principle No. 4.

By implementing these strategies—sleep optimization, consistent exercise, a

nutrient-dense diet, and mindful carbohydrate intake—you create an
environment where growth hormone can thrive, fueling bone and muscle
development to maximize your height potential. This approach is
evidence-based, safe, and grounded in the body’s natural processes.
Principle No. 3

Sleep: The Key of Growth

If you’re serious about maximizing your height potential, it’s time to understand
the power of sleep. Let’s make one thing clear: without prioritizing high-quality
sleep, every other effort you make—whether through diet, exercise, or lifestyle
changes—will fall short. Why? Because growth hormone, the essential
hormone that fuels bone and muscle growth, is intricately tied to your sleep
cycle. This chapter isn’t just about getting enough sleep; it’s about optimizing
your entire approach to rest and recovery so that your body can fully harness
the power of growth hormone production.

The Science of Sleep and Growth Hormone Production

Growth hormone is released in pulses throughout the day, but the most
significant and concentrated release occurs during deep sleep, specifically in
the first 90 minutes. When you fall into a deep sleep, your body enters a state
where it can effectively repair, regenerate, and grow. This process relies
heavily on your body’s natural circadian rhythm, a 24-hour cycle that regulates
sleep-wake patterns, hormone release, and other vital physiological functions.

Studies consistently show that adhering to a regular sleep schedule is critical

for maintaining this rhythm. According to research published by the Endocrine
Society, irregular sleep patterns interfere with the body’s ability to release
growth hormone efficiently. If you’re going to bed at a different time every night
or getting disrupted sleep, your body can’t achieve the same level of hormone
release, resulting in lower growth hormone levels, and by extension, a limited
potential for growth.
If you’re truly dedicated to maximizing your height, then treating sleep as a
priority isn’t optional. Going to bed at the same time every night—ideally
around 9:00/11:00 p.m.—is essential. This consistency allows your body to
synchronize its internal clock, making it easier to reach the deep sleep stages
needed for optimal growth hormone release.

Strategies for High-Quality Sleep

If you’re committed to unlocking your height potential, then you need to take
your sleep environment and habits seriously. Here’s a guide to help you do
just that:

1. Stick to a Consistent Bedtime and Wake Time

Consistency is the foundation of optimizing sleep for growth. Studies confirm

that going to bed at the same time every night maximizes the efficiency of
growth hormone production. A bedtime of 10:00 p.m. is ideal, as it aligns with
your body’s natural circadian rhythm, allowing for the greatest release of
growth hormone in the early part of the night. Avoid breaking this routine, even
on weekends or holidays. By training your body to expect sleep at the same
time each night, you’ll optimize your natural hormone cycles and ensure
maximum growth hormone release.
2. Create a Sleep-Friendly Environment with Red Light Exposure

Light exposure is one of the most powerful regulators of your circadian

rhythm. During the day, exposure to natural sunlight signals your brain that it’s
time to be awake and alert, while exposure to red light in the evening can help
signal that it’s time to wind down (our body is used to that, since we used to
light a fire at night- time for tens of thousands of years). Blue light from
screens (phones, computers, TVs) has the opposite effect, tricking your brain
into thinking it’s still daytime and delaying sleep.

Replace screen time in the evening with dim, red-hued lights, which don’t
interfere with melatonin production. Melatonin is the hormone responsible for
signaling your body to transition into sleep, and any interference with it can
delay your journey into the deep sleep that promotes growth hormone release.
Studies show that exposure to red or dim light before bed can help maintain
melatonin levels, allowing you to achieve more restful sleep and higher-quality
rest.

before (blue light)

after (red light)

Viking Method suggests using the following tutorial to help you have red light
exposure at night with the use of your phone settings (either Iphone or
Android)

How To Make Your Iphone Screen Red (Biohack Your Phone - Better Th…

Turn your phone red- blue light reduction- Android

3. Get Sunlight Exposure Early in the Day

One of the most powerful tools for regulating your circadian rhythm is morning
sunlight exposure. When you get 15-30 minutes of natural sunlight early in the
day, your brain receives the signal to reset its internal clock. This early
exposure to natural light boosts your alertness and prepares your body to
wind down more effectively at night, ultimately contributing to more consistent,
deeper sleep.

According to a study published in the Journal of Clinical Sleep Medicine,

individuals who receive regular morning light exposure have better-regulated
sleep cycles, report feeling more rested, and achieve higher levels of REM
and deep sleep. This connection is crucial for growth because it helps to
establish a steady rhythm that supports optimal hormone cycles.

We will focus on all the benefits of sunlight exposure in Principle No. 5

4. Reduce Stimulants and Cut Out Alcohol

Caffeine, nicotine, and other stimulants can severely disrupt your ability to
achieve deep sleep. Avoid consuming caffeine within six hours of bedtime, as
even small amounts can delay sleep onset and disrupt deep sleep stages.
Stay away from caffeine also at the beginning of your day, try to not assume it
during the first 90 minutes after you wake up, as it can give you a spike of
adrenaline and cortisol which can cause an energy crash later in the day.
Alcohol, though often mistaken as a sleep aid, actually interferes with growth
hormone production by fragmenting sleep cycles. If you’re committed to your
growth potential, cut out alcohol altogether—it simply isn’t compatible with the
deep, uninterrupted sleep that maximizes growth hormone release.

5. Maintain a Cool, Dark, and Quiet Sleep Environment

Temperature and darkness are essential for quality sleep. Your body
temperature naturally drops as you transition into sleep, and a cool room
(around 65°F or 18°C) facilitates this process. Additionally, darkness is critical:
even small amounts of ambient light can interfere with melatonin production.
Invest in blackout curtains, turn off all lights, and avoid any electronic devices
in the bedroom to create a true sleep sanctuary.

6. Allow Time for Winding Down and De-Stressing

Stress is one of the biggest obstacles to high-quality sleep. When you’re

stressed, your body releases cortisol, a hormone that interferes with growth
hormone release. Develop a nightly wind-down routine to reduce stress before
bed. This could include reading a book, doing gentle stretching, or practicing
deep breathing exercises. Studies have shown that relaxation practices
reduce cortisol levels, making it easier for your body to enter deep sleep
stages.

We’ll talk about the importance of keeping low cortisol levels in Principle No. 9
What Happens If You Ignore Sleep?

If you think sleep is a luxury you can compromise on, this guide is not for you.
Studies have found that chronic sleep deprivation significantly reduces growth
hormone release, leading to compromised bone density, muscle repair, and
overall growth potential. In fact, a study published in the Journal of
Endocrinology and Metabolism found that individuals who consistently slept
fewer than seven hours per night had up to 60% less growth hormone release
than those who slept for eight hours or more. This reduction has a real,
physical impact: it means shorter bones, reduced muscle mass, and an overall
limited height potential.

Consider this a warning: if you fail to prioritize sleep, you’re not just sacrificing
rest—you’re sacrificing your body’s ability to reach its full potential. Sleep isn’t
negotiable; it’s foundational.

Scientific study which states the consequences of sleep deprivation in

the production of IGF-1 hormone:

https://www.researchgate.net/publication/267870993_Effect_of_an_acute_sle
ep_deprivation_and_recovery_on_IGF-I_responses_and_inflammatory_gene_
expression_in_healthy_me
You’ve Reached the First Threshold—The Journey Awaits You.
Dear Reader,

You've made it through the first three principles of the Viking Method, and that
in itself speaks volumes about you. You’ve proven that you’re not like the
rest—you’re not the kind of person who sits idly, wishing for change without
taking a single step forward. You’re here because you want more.

But let’s be clear: this is just the beginning.

What lies ahead is the true transformation—the blueprint to unlock your body’s
full height potential. The remaining 9 principles contain the untold notions that
tie everything together. They dive deep into areas like advanced scientific
techniques, ultimate growth hormone hacks, natural height growth secrets,
and much more—principles that will elevate your efforts from average to
extraordinary.

These principles are not just steps; they are a complete system. Without them,
you’re leaving your potential untapped, your efforts incomplete.

Imagine how it feels to finally stand tall—not just physically, but mentally. To
look yourself in the mirror and see someone who took control of their destiny,
who refused to settle for less. That future is within your reach, but only if you
take the next step.

The question now is simple: Are you ready to claim it?

The complete Viking Method guide is waiting for you. It’s not just a book—it’s
a pact between you and your future self. A declaration that you are ready to
rise above limitations, to break free from excuses, and to conquer the path to
your best self.

The full guide in it’s entirety has got a value of hundreds, if not
thousands of dollars, but I decided to give it for a price you won’t even
remember you’ve spent.

The amount of wisdom and precious information contained is something

you simply can’t humanly regret to have accessed to.

How many times have you spent money on buying something for
short-term satisfaction like some crap fast food which you ate in less
than 10 minutes?

Let’s be honest, this is a life-time upgrade, an opportunity you can’t

miss.
Your future self is calling. Will you answer?

[Click here to unlock the full Viking Method guide and step into your
growth.]

Remember, greatness favors the bold. Take this step, and let the
transformation begin.

See you on the other side.

—The Viking Method Team