Olive Oil: A Daily Biohack For Better Aging

Welcome to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health.

This week I want to shed some light on a daily ritual that has truly changed the way I feel and approach longevity—consuming high-quality olive oil. Over the past few years, I’ve made it a point to take at least a tablespoon of the best olive oil I can find every single day. Olive oil has been around for thousands of years and was even referred to as “liquid gold” by ancient civilizations for its wide range of uses—from medicinal to culinary and even cosmetic. What makes olive oil particularly powerful in today’s world isn’t just its rich historical context, but its highly beneficial nutrient profile. It's loaded with polyphenols and antioxidants, especially when you choose extra virgin and, in my case, the Moroccan variety. This type is special because the tough growing conditions force the olive trees to produce up to three times more polyphenols, making it a superior choice for reducing inflammation, protecting your heart, and supporting anti-aging.

Olive oil isn’t just another cooking fat—it’s a biohack for healthy aging. I recommend taking olive oil daily, as it can lower bad cholesterol (LDL), raise good cholesterol (HDL), and act as a natural anti-inflammatory, similar in effect to ibuprofen but much safer. Through personal experience and countless studies, I’ve noticed improved joint comfort, better gut health, and easier blood sugar regulation. I enjoy it in the morning on an empty stomach to jump-start my metabolism and sometimes before meals to help control appetite. Whether you’re drizzling it on salads or simply taking a spoonful, the key is to ensure you’re consuming the freshest, highest-quality olive oil in moderation. Not only does it enhance your food, but it also boosts healing, brain function, and even supports you during sleep when your body repairs itself.

PODCAST NOTES 

• Healthy fats, especially from sources like olive oil, are critical to good health and longevity. Despite years of being demonized, high-quality fats provide energy, aid nutrient absorption, and support cellular functions. Olive oil stands out as one of the most beneficial dietary fats you can include in your daily routine.

• For maximum health benefits, always choose extra virgin olive oil. This type is obtained through cold processing rather than heat or chemicals, ensuring the highest levels of nutrients, antioxidants, and natural flavors are preserved. The minimal processing also keeps acidity low, making it gentler and more potent for your health.

• Moroccan olive oil earns a special place due to its unique growing conditions—the desert heat, mountain cold, and strong winds in Morocco stress the olive trees, prompting them to produce two to three times more polyphenols and antioxidants than olives grown in milder environments. These compounds are powerful protectors against inflammation and oxidative stress.

• Consistent olive oil consumption has measurable anti-inflammatory effects, comparable to over-the-counter medications like ibuprofen but without the associated risks. This natural ability to alleviate joint soreness and inflammation was not only discussed in research but noticed firsthand by athletes and older adults, including my pickleball friends and myself.

• Olive oil is vital for cardiovascular and brain health, as it helps reduce “bad” LDL cholesterol, elevate “good” HDL cholesterol, and supplies essential nutrients such as vitamin E and beneficial monounsaturated fats. These properties can contribute to a decreased risk of heart disease, improved cognitive function, and general vitality as we age.

• Beyond heart and brain benefits, olive oil supports gut and digestive health. Taken daily, it may help relieve constipation, regulate blood sugar—especially important for those with insulin resistance—and maximize the absorption of the antioxidants and polyphenols found in the oil and other foods you eat.

• There are versatile ways to integrate olive oil into your life. Start with a tablespoon on an empty stomach each morning, use it as a salad dressing with balsamic vinegar, or take a teaspoon before meals to help stimulate satiety and support blood sugar control. It can also be used for cooking, but maximizing raw intake preserves more nutrients.

• Storage and brand selection matter. Opt for trusted brands like Atlas (Moroccan origin), keep your oil in a dark place to protect it from oxidation, and remember that olive oil is at its best in the first 3-6 months after opening. This ensures you’re always getting the freshest, most health-promoting benefits possible from each bottle.

If you’re looking for a simple, accessible, and evidence-based way to level up your health, consider adding a high-quality extra virgin olive oil to your daily routine. Start slow, listen to your body, and pay attention to the improvements in how you feel—especially your joints and overall inflammation. 

As always, do your own research, pick a trusted brand, and make olive oil part of your personal longevity toolkit. Your heart, brain, and even your taste buds will thank you for it.

Stay educated. Stay healthy. 

Till next week.