- EVOO is a key longevity food, backed by centuries of use in Blue Zones.
- Its monounsaturated fats and polyphenols support heart health, metabolic function, and reduce inflammation.
- High-quality EVOO (with high polyphenols) can stabilize blood sugar and lower meal-related inflammation.
- A few tablespoons daily—especially before meals—improve overall health and energy levels.
We’ve been incorporating high-quality EVOO into our diet for years now, and it’s gratifying to see it gain widespread recognition for promoting longevity.
Bryan Johnson has spread the word about EVOO’s importance in a diet rich in polyphenols.
Honestly, you’d be crazy not to incorporate EVOO into your daily routine if you’re interested in everyday health and performance.
At a cellular level, longevity and well-being often come down to managing oxidative stress and inflammation. EVOO helps support your cells through its unique composition of monounsaturated fatty acids (MUFAs) and polyphenols. These compounds work as protective agents, fighting cellular damage and improving overall metabolic processes in the body.
EVOO’s polyphenols, in particular, are known to combat free radicals [1], helping to maintain cellular integrity. This cellular-level support translates into broader health benefits, from reducing inflammation in blood vessels to improving insulin sensitivity in tissues.
⬆️ Cardiovascular Health: High MUFA content helps lower LDL (“bad”) cholesterol and improve HDL (“good”) cholesterol levels [2]. Over time, this can reduce the risk of heart disease and arterial stiffness—one reason why EVOO is central to the Mediterranean diet.
⬆️ Metabolic Health: MUFAs and polyphenols improve insulin sensitivity and help regulate blood sugar [3]. Incorporating EVOO before meals can temper post-meal blood sugar spikes and reduce meal-related inflammation.
⬆️ Anti-Inflammatory Effects: Polyphenols in EVOO reduce systemic inflammation [4]. Chronic inflammation is linked to many age-related diseases, and lowering it can enhance daily comfort and overall longevity.
⬆️ Cognitive Performance: Preliminary research suggests that EVOO’s antioxidants may support brain health by reducing oxidative stress in neural tissues [5].
❓ Mental Health: Some studies link the anti-inflammatory and antioxidant effects of EVOO-rich diets to improved mood and mental resilience [7]. While not definitive, the overall anti-inflammatory dietary pattern may support better mental health.
We should all prioritize whole, nutrient-dense foods before supplementation, IMHO.
And EVOO is no exception.
Quality matters hugely with EVOO:
1) Choose Extra Virgin Olive Oil—the first cold mechanical press of the olives. It’s the least processed and richest in beneficial compounds [8].
2) Look for high polyphenol counts (>400 mg/kg) for maximum antioxidant benefits [9]. Robust oils will taste more peppery or bitter, but that’s a sign of quality.
3) Aim for over 70% oleic acid. This supports heart health and helps maintain healthy cholesterol profiles [10].
4) Lower peroxide values (<9 meq/kg) and low free fatty acidity (<0.3%) indicate freshness and high-quality production [11].
5) Choose recently harvested oils and store them in dark, UV-protective bottles to maintain freshness and potency [12].
After months of searching, we found the best olive oil producer in Italy.
We sourced our Extra Virgin Olive Oil (EVOO) in Europe—for Europeans. 🇪🇺
We decided to go on a trip to Italy to visit multiple producers and mills, and we were amazed by what we discovered.
The commitment to quality and excellence was evident everywhere.
Every producer we visited had already completed comprehensive lab testing for polyphenols, peroxide levels, and oleic acid.
We selected our producers based on their dedication to quality:
We looked carefully at their hird-party r:
EVOO100 is produced in small batches ensuring you get a fresh, potent product.
It's fairly and competitively priced among high polyphenol types.
Whether from Zero or someone else, I encourage everyone I know to try a high-quality EVOO—it’s a foundational step toward longevity.
Access to EVOO100 here.
.jpg)
- 1-2 tablespoons per day is common. I like taking it before a meal to blunt meal-related inflammation and balance blood sugar.
- Use it raw (drizzled on salads, veggies) or at low heat to preserve the delicate polyphenols.
- Higher polyphenols can mean a more pungent flavor. Treat it like a health supplement if that’s new to you, or mix it into foods you already enjoy.
I encourage everyone I know to try a high-quality EVOO—it’s a foundational step toward longevity and daily well-being.
If you’re not adding EVOO to your meals yet, I’d love to hear why.
