Mike Nichols > Quotes

“We recommend a full-body scan with a virtual colonoscopy, even if you are under 50.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“The key point—and it’s an important one—is that this glia cell drainage system, called the glymphatic system, works only while you sleep.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“Getting triglycerides below 75 will almost always increase the size of the LDL particles to Pattern A, and thus”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“The Anabolic Group Score For men, score an “A” if your IGF-1 is in the range 150 ng/ml ± 20 (higher is dangerous), total testosterone is above 500 ng/dl, and HDL is above 65 mg/dl. Score a “B” if your IGF-1 is above 125 ng/ml and HDL is above 45 mg/dl. Otherwise a “C.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“By seventy, other things being equal, the density will have sagged to around 105, with is the “fracture threshold.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“These fully grown particles are the “really good” cholesterol we mentioned earlier, and are also known as HDL2b, mature cholesterol, or very large HDL particles.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“High homocysteine can indicate high stress, both internal and external. Vitamin deficiency can elevate it too, as can excess coffee.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“The way to trigger weight loss is to make dietary changes that will force your fasting insulin to a level between 3 and 6 µu/dl.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“HDL is amazing. If you do whatever it takes to get your HDL level up and functional (no drugs allowed here), you probably won’t get sick. It is about as close as the body comes to having a molecular fairy godmother that can fix everything. It alone is that powerful. HDL is built”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“There are some drugs, niacin in particular, that also raise HDL, but raising HDL this way increases mortality, an unexpected and, of course, very undesirable result, so it seems it has to be exercise. It doesn’t take a lot of additional exercise to raise HLD 10 mg/dl.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“place to start is about 45-60 grams of carbohydrate per meal.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“Squats. Squats are an ideal whole-body exercise. Go down slowly into the squat, and then explosively push up hard with your legs. The upward movement is concentric because muscles are shortening while working, the exercise is multi-planar, involving a complex series of motions, and is closed-chain, due to the sequence of neural-muscular activity and balance required. The explosive start and the whole body involvement are crucial elements. Form is important.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“Predominance of the larger size is called Pattern A. The necessary triglyceride reduction needed to achieve this pattern varies, but the threshold tends to be somewhere near 100 mg/dl.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“Fasting insulin between 3 and 6 µu/dl A1C less than 5% Triglycerides below 100 mg/dl HDL greater than 65 mg/dl (male) or 75 (female) Cortisol below 12 µg/dl”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“person with a PSA of 1 that went to 2 in six months probably needs treatment. On the other hand, a person with a PSA of 4 that hasn’t changed much in a decade may have prostate cancer, but it is stable, and no immediate treatment is needed.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“A typical 40-year-old will have a bone density of 175 mg/cc.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“Exercise should have these attributes to be effective: Varying the heart rate up to its (safe) maximum and back. Explosive, a sudden burst of activity. Concentric, meaning muscle should be shortening.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“The “normal” range for creatinine is 0.7 to 1.2 mg/dl. Actually, anything over 1.0 indicates a problem.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“Adult onset diabetes will be reversed and cured. Alzheimer’s will be slowed, and in the early stages even partially reversed. Atherosclerosis will be halted, and slowly reversed. Cancer in principle will be slowed, but if a tumor has resulted, it must be treated. Future cancer risk and risk of recurrence of a treated cancer will both be reduced. Osteoporosis can be stopped and reversed. Loss of stature will, in some cases, reverse also. Osteoarthritis can be reversed in some cases. Aging will noticeably slow.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“Bones If you got a scan and measured bone density, a number greater than 135 gm/cm2 means your osteoporosis risk is low—for now. Other things being equal, you will lose bone density at 2% per year. A person with a density of 135 gm/cm2 will be at the “fracture threshold” in about 15 years. This is where bones start to crush in, height is lost, and the back may start to hunch over. Calcium supplementation may slow this, but increase the risk of heart attack, so this is not recommended. However, safe prevention is quite simple. Proper load-bearing exercises, such as squats and deadlifts, will not only stem the loss of bone but will reverse it. New bone will be built. These lifting sorts of exercises are described in the EXERCISE section coming up.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“At first this has little effect, but eventually, bone mineral density is down to around half, at 105 mg/cc. This is the fracture threshold.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“If supplementing, the Quantitative Medicine recommendation is to take 20,000 IU once a week, and remeasure quarterly. Daily pills appear to be rejected rather than being stored.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“A person is already in trouble at 135.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“Your numbers should be noticeably different. Fasting glucose should be below 90, triglycerides should be below 100.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“Test Annually TSH - indicator of thyroid function Test Every Six Months PSA (men) - indicator for prostate cancer CA-125 (women) - indicator for ovarian cancer”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“In one study, increasing HDL by 10 mg/dl decreased cardiac risk by 50% and cancer risk by 36%.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“Here is the standard replacement schedule: Cell Type Turnover Time Small and Large Intestine 4 days Skin 2-3 weeks Mitochondria 3 weeks Red Blood Cells 4 months Stomach 7 days Pancreas 40 days Bone 3 years Fat Cells 8 years Heart Muscle 50 years Lens Never Neurons Never Tattoos Never”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“Specifically, we need, in order, a reliable supply of calcium, phosphorus, potassium, sodium, sulfur, chlorine, magnesium, and in addition, a pinch of boron, chromium, cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, selenium, silicon, tin, vanadium, and zinc. That makes 25 elements total.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“For men, score an “A” if your IGF-1 is in the range 150 ng/ml ± 20 (higher is dangerous), total testosterone is above 500 ng/dl, and HDL is above 65 mg/dl. Score a “B” if your IGF-1 is above 125 ng/ml and HDL is above 45 mg/dl. Otherwise a “C.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease

“The spleen appears to be a warehouse for immune system cells, and the thymus actively generates a type of adaptive immune system cells and gives them their name: T-cells.”
― Mike Nichols, Quantitative Medicine: Using Targeted Exercise and Diet to Reverse Aging and Chronic Disease