"Recent posts
#1
General Discussion / Re: Best Practices for Optimiz...
Last post by Akenzi123 - Today at 10:56:33 AMA lot of teenagers in the United States hit the same moment at some point. One friend suddenly shoots up 4 inches over summer break, while another barely changes. That gap turns height into a weird emotional topic fast. Sports. Confidence. Dating. Even the way people get treated in group settings. Height quietly affects more than most people admit.
According to the Centers for Disease Control and Prevention (CDC), the average adult man in the United States stands around 5'9", while the average adult woman averages roughly 5'4" [1]. Genetics drives most of that outcome, but lifestyle still influences how much of your natural height potential actually gets expressed.
And honestly, that distinction matters more than most height ads online.
How Height Growth Actually Works
Most people picture height as something random. In reality, the body follows a pretty structured biological process.
Bones grow through soft areas near their ends called growth plates (epiphyseal plates). During childhood and adolescence, those plates stay open and produce new bone tissue. Once they close — usually between ages 16–18 for girls and 18–21 for boys — natural height growth stops.
That timing explains why two teenagers the same age can look completely different physically.
Human Growth Hormone, produced by the pituitary gland, helps regulate this process. Sleep, nutrition, stress levels, and physical activity all affect hormone balance to some extent. Genetics still carries the biggest influence, accounting for roughly 60–80% of adult height according to research referenced by the American Academy of Pediatrics [2].
In the United States, pediatricians commonly use CDC growth charts and bone age tests to track developmental patterns. A child consistently below the 3rd percentile often gets referred to an endocrinologist for deeper evaluation.
Nutrition for Height Growth
This part gets oversimplified online constantly. Height growth does not come from one "miracle food." The body needs consistent nutritional support over years, not days.
Protein matters because bones are living tissue, not dry concrete. Calcium supports bone density. Vitamin D helps absorb calcium properly. Zinc contributes to cell growth, and magnesium supports bone structure.
Foods commonly available in American diets that support growth include:
[/list]
Vitamin D deficiency remains surprisingly common in the US, especially during winter months or among people spending long hours indoors [3]. That detail gets overlooked a lot. Plenty of teenagers drink protein shakes daily but barely see sunlight.
And then there's consistency. One nutrient-packed weekend doesn't offset months of skipped meals and ultra-processed snacks.
Exercise and Height: What Actually Changes
Basketball gets mentioned in almost every height conversation in America. Swimming too. There's a reason for that, even if the internet exaggerates the effect.
Exercise doesn't lengthen bones after puberty. But during adolescence, physical activity supports hormone function, posture, bone density, and muscle development. In practice, active teenagers often appear taller because movement improves spinal alignment and body composition.
Activities commonly associated with healthier growth patterns include:
[/list]
The American College of Sports Medicine supports resistance training for teenagers when form and recovery are managed correctly [4].
Poor training habits create problems, though. Heavy lifting with terrible technique tends to compress posture instead of improving it. A rounded upper back can quietly steal visible height without anyone noticing at first.
Sleep and Growth Hormone
Now here's the part that surprises many families.
Growth hormone release peaks during deep sleep, especially during the earlier sleep cycles of the night. Teenagers who stay awake until 2 AM scrolling TikTok often disrupt the exact hormonal window tied to physical recovery and development.
The Sleep Foundation recommends 8–10 hours nightly for teens [5].
Simple habits that improve sleep quality include:
[/list]
Sleep deprivation doesn't just create fatigue. Over time, it interferes with recovery, hormone balance, and athletic performance too. The effects stack slowly, which makes them easy to ignore until months pass.
Posture Can Change Visible Height
Posture rarely gets enough attention because it sounds boring compared to supplements or surgery.
But spinal compression changes appearance fast.
Poor posture — especially rounded shoulders and forward head positioning — can reduce visible height by 1–2 inches. Long hours sitting at laptops, gaming setups, or remote work stations make this more common across the United States.
Exercises that usually help include:
[/list]
An ergonomic chair and desk setup also matter more than people expect. A slouched spine gradually adapts to bad positioning over time. That's how mild kyphosis often develops in students and office workers.
Medical Options for Short Stature
Some medical conditions genuinely affect growth.
Growth hormone therapy exists for diagnosed hormone deficiencies and certain developmental disorders. The Food and Drug Administration approves treatment in specific cases after medical evaluation.
Limb lengthening surgery also exists, though the procedure is expensive, painful, and lengthy. Costs in the United States often exceed tens of thousands of dollars.
That reality usually changes the conversation pretty quickly.
Adults cannot naturally regrow longer bones once growth plates close. Stretching, spinal decompression, and posture correction may improve visible height slightly, but actual skeletal growth no longer happens without surgery.
Height Myths That Refuse to Die
The American supplement market pushes height products aggressively. Most claims fall apart under scientific scrutiny.
Common myths include:
[/list]
Trusted medical sources like Mayo Clinic and NIH consistently reject those exaggerated claims.
The body follows biology, not marketing copy.
Final Thoughts
Height growth depends on genetics, nutrition, sleep quality, physical activity, and age. For teenagers especially, the boring habits usually matter most over time: eating enough protein, sleeping consistently, staying active, and monitoring development through pediatric care.
No shortcut replaces that process.
For deeper science-backed guidance, growth strategies, and height research tailored to American readers, visit HeightGrowth.net.
According to the Centers for Disease Control and Prevention (CDC), the average adult man in the United States stands around 5'9", while the average adult woman averages roughly 5'4" [1]. Genetics drives most of that outcome, but lifestyle still influences how much of your natural height potential actually gets expressed.
And honestly, that distinction matters more than most height ads online.
How Height Growth Actually Works
Most people picture height as something random. In reality, the body follows a pretty structured biological process.
Bones grow through soft areas near their ends called growth plates (epiphyseal plates). During childhood and adolescence, those plates stay open and produce new bone tissue. Once they close — usually between ages 16–18 for girls and 18–21 for boys — natural height growth stops.
That timing explains why two teenagers the same age can look completely different physically.
Human Growth Hormone, produced by the pituitary gland, helps regulate this process. Sleep, nutrition, stress levels, and physical activity all affect hormone balance to some extent. Genetics still carries the biggest influence, accounting for roughly 60–80% of adult height according to research referenced by the American Academy of Pediatrics [2].
In the United States, pediatricians commonly use CDC growth charts and bone age tests to track developmental patterns. A child consistently below the 3rd percentile often gets referred to an endocrinologist for deeper evaluation.
Nutrition for Height Growth
This part gets oversimplified online constantly. Height growth does not come from one "miracle food." The body needs consistent nutritional support over years, not days.
Protein matters because bones are living tissue, not dry concrete. Calcium supports bone density. Vitamin D helps absorb calcium properly. Zinc contributes to cell growth, and magnesium supports bone structure.
Foods commonly available in American diets that support growth include:
[/list]
Vitamin D deficiency remains surprisingly common in the US, especially during winter months or among people spending long hours indoors [3]. That detail gets overlooked a lot. Plenty of teenagers drink protein shakes daily but barely see sunlight.
And then there's consistency. One nutrient-packed weekend doesn't offset months of skipped meals and ultra-processed snacks.
Exercise and Height: What Actually Changes
Basketball gets mentioned in almost every height conversation in America. Swimming too. There's a reason for that, even if the internet exaggerates the effect.
Exercise doesn't lengthen bones after puberty. But during adolescence, physical activity supports hormone function, posture, bone density, and muscle development. In practice, active teenagers often appear taller because movement improves spinal alignment and body composition.
Activities commonly associated with healthier growth patterns include:
[/list]
The American College of Sports Medicine supports resistance training for teenagers when form and recovery are managed correctly [4].
Poor training habits create problems, though. Heavy lifting with terrible technique tends to compress posture instead of improving it. A rounded upper back can quietly steal visible height without anyone noticing at first.
Sleep and Growth Hormone
Now here's the part that surprises many families.
Growth hormone release peaks during deep sleep, especially during the earlier sleep cycles of the night. Teenagers who stay awake until 2 AM scrolling TikTok often disrupt the exact hormonal window tied to physical recovery and development.
The Sleep Foundation recommends 8–10 hours nightly for teens [5].
Simple habits that improve sleep quality include:
[/list]
Sleep deprivation doesn't just create fatigue. Over time, it interferes with recovery, hormone balance, and athletic performance too. The effects stack slowly, which makes them easy to ignore until months pass.
Posture Can Change Visible Height
Posture rarely gets enough attention because it sounds boring compared to supplements or surgery.
But spinal compression changes appearance fast.
Poor posture — especially rounded shoulders and forward head positioning — can reduce visible height by 1–2 inches. Long hours sitting at laptops, gaming setups, or remote work stations make this more common across the United States.
Exercises that usually help include:
[/list]
An ergonomic chair and desk setup also matter more than people expect. A slouched spine gradually adapts to bad positioning over time. That's how mild kyphosis often develops in students and office workers.
Medical Options for Short Stature
Some medical conditions genuinely affect growth.
Growth hormone therapy exists for diagnosed hormone deficiencies and certain developmental disorders. The Food and Drug Administration approves treatment in specific cases after medical evaluation.
Limb lengthening surgery also exists, though the procedure is expensive, painful, and lengthy. Costs in the United States often exceed tens of thousands of dollars.
That reality usually changes the conversation pretty quickly.
Adults cannot naturally regrow longer bones once growth plates close. Stretching, spinal decompression, and posture correction may improve visible height slightly, but actual skeletal growth no longer happens without surgery.
Height Myths That Refuse to Die
The American supplement market pushes height products aggressively. Most claims fall apart under scientific scrutiny.
Common myths include:
[/list]
Trusted medical sources like Mayo Clinic and NIH consistently reject those exaggerated claims.
The body follows biology, not marketing copy.
Final Thoughts
Height growth depends on genetics, nutrition, sleep quality, physical activity, and age. For teenagers especially, the boring habits usually matter most over time: eating enough protein, sleeping consistently, staying active, and monitoring development through pediatric care.
No shortcut replaces that process.
For deeper science-backed guidance, growth strategies, and height research tailored to American readers, visit HeightGrowth.net.
#2
26.1, 26,4 Series / Re: Upgrade from 25.7 to 26.1 ...
Last post by Patrick M. Hausen - Today at 09:50:26 AMQuote from: transmissionend on May 11, 2026, 09:21:18 PM* output then appears to stop at:
amdtemp0: found 4 cores and 1 sensors
Possibly your imported configuration is simply not configured for serial console output? That's what would happen if that was the case.
#3
Hardware and Performance / Re: quad interface fierwall PC...
Last post by Patrick M. Hausen - Today at 09:47:39 AMQuote from: BrandyWine on Today at 05:36:35 AMI have for many many years ran 100% asic based soho hardware for home fw.
What exactly? Most SOHO products ship a more or less current and more or less competently hacked together Linux system. E.g. Fritzbox, which are exceptionally good at updates at least.
#4
Web Proxy Filtering and Caching / Re: Caddy reverse proxy to Jel...
Last post by Monviech (Cedrik) - Today at 09:47:05 AMNot needed since caddy does that automatically, remove that cruft:
encode gzip zstd
X-Real-IP {remote_host}
X-Forwarded-For {remote_host}
X-Forwarded-Proto {scheme}
http://xxx.zzz.org {
redir https://xxx.zzz.org{uri}
}
Essentially this should be all you need:
xxx.zzz.org {
handle {
reverse_proxy 192.168.82.239:30013 {
transport http {
versions h1 h2c
}
# Improves large uploads & streaming
buffer_requests <- dont know about this one
}
}
}
If you want to set security headers, use the header menu in the GUI and attach these headers to the handler.
encode gzip zstd
X-Real-IP {remote_host}
X-Forwarded-For {remote_host}
X-Forwarded-Proto {scheme}
http://xxx.zzz.org {
redir https://xxx.zzz.org{uri}
}
Essentially this should be all you need:
xxx.zzz.org {
handle {
reverse_proxy 192.168.82.239:30013 {
transport http {
versions h1 h2c
}
# Improves large uploads & streaming
buffer_requests <- dont know about this one
}
}
}
If you want to set security headers, use the header menu in the GUI and attach these headers to the handler.
#5
German - Deutsch / Re: PPPoE Problem 1und1 Glasfa...
Last post by Patrick M. Hausen - Today at 09:45:41 AMQuote from: meyergru on Today at 09:41:57 AMIch habe das auch namentlich als PPPOEVLAN zugewiesen, das ist aber m.W. nicht notwendig.
Ist richtig, muss man nicht. Ich mache das z.B. nicht.
#6
Web Proxy Filtering and Caching / Caddy reverse proxy to Jellyfi...
Last post by fadern - Today at 09:42:16 AMHi,
I have a basic setup of Caddy reverse proxying to my Jellyfin server. Its working but now I want to add some more settings to my Caddy config. Do I need to create a configfile (/usr/local/etc/caddy/caddy.d/*.conf) or is it possible to set these from the gui?
I have a basic setup of Caddy reverse proxying to my Jellyfin server. Its working but now I want to add some more settings to my Caddy config. Do I need to create a configfile (/usr/local/etc/caddy/caddy.d/*.conf) or is it possible to set these from the gui?
Code Select
# ===========================
# Reverse Proxy: Jellyfin
# ===========================
xxx.zzz.org {
encode gzip zstd
# Security headers
header {
Strict-Transport-Security "max-age=31536000; includeSubDomains; preload"
X-Content-Type-Options "nosniff"
X-Frame-Options "SAMEORIGIN"
Referrer-Policy "same-origin"
# Forwarding headers
X-Real-IP {remote_host}
X-Forwarded-For {remote_host}
X-Forwarded-Proto {scheme}
}
# Jellyfin reverse proxy
handle {
reverse_proxy 192.168.82.239:30013 {
# WebSocket support
transport http {
versions h1 h2c
}
# Improves large uploads & streaming
buffer_requests
}
}
}
# Optional HTTP → HTTPS redirect
http://xxx.zzz.org {
redir https://xxx.zzz.org{uri}
}
import /usr/local/etc/caddy/caddy.d/*.conf
#7
German - Deutsch / Re: PPPoE Problem 1und1 Glasfa...
Last post by meyergru - Today at 09:41:57 AMStelle sicher, dass die "Kette" stimmt:
WAN (=pppoe0) -> PPPOEVLAN (vlan0.7) -> "physisches Interface" (hn1?)
Das sieht dann unter Interfaces -> Assignments etwa so aus:
You cannot view this attachment.
Bei mir ist igc3 das physische Interface und igc3_vlan40 entspricht Deinem vlan0.7 (man kann mit den aktuellen OpnSense-Versionen so einen Namen wie igc3_vlan40 nicht mehr über die GUI anlegen, obwohl ich das viel klarer finde). Ich habe das auch namentlich als PPPOEVLAN zugewiesen, das ist aber m.W. nicht notwendig.
Die Reihenfolge zum Anlegen ist:
1. VLAN volan0.7 auf das physische Interface (hn1?) einrichten.
2. PPPoE mit dem VLAN vlan0.7 und den Zugangsdaten einrichten.
3. WAN auf pppoe0 zuweisen. Das ist notwendig, weil das WAN-Interface typischerweise schon eine NAT-Regel bekommt (kann aktuell schon anders sein).
P.S.: Du nutzt offenbar Hyper-V - keine Ahnung, wie das dazwischenspuckt. Der Virtualisierungslayer kann ggf. Firewall-Regeln haben, die PPPoE-Pakete gar nicht erst durchlassen, was eine sehr gute Erklärung für das Verhalten wäre, falls sonst alles korrekt konfiguriert ist.
WAN (=pppoe0) -> PPPOEVLAN (vlan0.7) -> "physisches Interface" (hn1?)
Das sieht dann unter Interfaces -> Assignments etwa so aus:
You cannot view this attachment.
Bei mir ist igc3 das physische Interface und igc3_vlan40 entspricht Deinem vlan0.7 (man kann mit den aktuellen OpnSense-Versionen so einen Namen wie igc3_vlan40 nicht mehr über die GUI anlegen, obwohl ich das viel klarer finde). Ich habe das auch namentlich als PPPOEVLAN zugewiesen, das ist aber m.W. nicht notwendig.
Die Reihenfolge zum Anlegen ist:
1. VLAN volan0.7 auf das physische Interface (hn1?) einrichten.
2. PPPoE mit dem VLAN vlan0.7 und den Zugangsdaten einrichten.
3. WAN auf pppoe0 zuweisen. Das ist notwendig, weil das WAN-Interface typischerweise schon eine NAT-Regel bekommt (kann aktuell schon anders sein).
P.S.: Du nutzt offenbar Hyper-V - keine Ahnung, wie das dazwischenspuckt. Der Virtualisierungslayer kann ggf. Firewall-Regeln haben, die PPPoE-Pakete gar nicht erst durchlassen, was eine sehr gute Erklärung für das Verhalten wäre, falls sonst alles korrekt konfiguriert ist.
#8
26.1, 26,4 Series / Re: NetBird Interface breaks b...
Last post by franco - Today at 09:40:46 AMI was mistaken. It will be released in 26.1.8 later today.
#9
26.1, 26,4 Series / Re: kea dhcp option for debian...
Last post by Monviech (Cedrik) - Today at 09:31:08 AMYou could stick the debian hosts into their own VLAN and use the exposed BOOTP settings in the subnet scope. Then you won't need to match for their identification I suppose, since only these hosts exist on that VLAN.
I can see Next Server, TFTP server and TFTP bootfile name are available here
https://github.com/opnsense/core/blob/5f73284314195740c32c452cc6893db780fa9029/src/opnsense/mvc/app/controllers/OPNsense/Kea/forms/dialogSubnet4.xml#L138-L164
The TFTP bootfile name is the BOOTP file you require I think.
I can see Next Server, TFTP server and TFTP bootfile name are available here
https://github.com/opnsense/core/blob/5f73284314195740c32c452cc6893db780fa9029/src/opnsense/mvc/app/controllers/OPNsense/Kea/forms/dialogSubnet4.xml#L138-L164
The TFTP bootfile name is the BOOTP file you require I think.
#10
General Discussion / Re: Unbound log file
Last post by starfox101 - Today at 09:01:30 AMThanks for the reply, Source is my firewall IP. Destination is 157.134.199.XXX:53. The destination is reset by peer
