SHOTS ANYONE? Olive oil, one of the cornerstones of the haloed Mediterranean diet, has long been regarded as a health and wellness cure-all. Now Tiktokkers are jumping on board, with many advocating a shot a day of the good stuff to improve your overall health and wellness.
A post on TikTok called ‘Why doctors love olive oil’ by @herb_docs gives four reasons for the condiment’s popularity with the medical profession: it’s an antioxidant, anti-inflammatory, it’s a healthy fat and supports immunity.
Abigail Roberts, a sports nutritionist at Bulk.com supports taking a shot a day for 30 days in an effort to boost your consumption. “When you drink olive oil daily, something extraordinary can happen to you,” says Roberts. “Olive oil, particularly extra-virgin olive oil (EVOO), is packed with antioxidant compounds, like vitamin E, oleacein, and oleocanthal. As well as compounds called polyphenols, which are phenomenal for your hair, skin, joints, and weight.”
@herb_docs Harness the Power of Olive Oil: 4 Reasons Medical Doctors Love It… Olive oil is a staple of the Mediterranean diet known for its longevity – and as a medical doctor, I love it because: ▪️Anti-oxidant ▪️Anti-inflammatory ▪️Healthy fat ▪️Supports immunity #oliveoil #mediterraneandiet llongevitypphenoliccompoundsantioxidants #health #food #olives#protection#inflammation #cholesterol #celldamage
It’s true, olive oil does have myriad health benefits. A study by researchers at the Harvard T.H. Chan School of Public Health found people who consume higher amounts of olive oil may lower their risk of premature death overall and from specific causes including cardiovascular disease, cancer, and neurodegenerative disease, compared to people who never or almost never consume it. The researchers also found that people who consumed olive oil instead of animal fat had a lower risk of total and cause-specific death.
Olive oil can also aid in promoting gut health by stimulating the diversity of good bacteria in your gut. “Olive oil consumption can help encourage your intestines to absorb more vitamins and minerals from the foods you eat,” says Roberts. “It also helps to increase Bifidobacteria in the gut, which can increase the feeling of being full and have positive effects on weight and cholesterol.”
Celebrities, such as US presenter Ryan Seacrest, have also jumped on the shot-a-day trend in effort to lose weight. “I have a shot of olive oil in the morning before my coffee every day,” Seacrest said last year. “I find that that actually helps with weight loss and helps with your inflammation; helps with all the different systems in your body.”
Rather than the usual celebrity hot air, Seacrest’s endorsement is backed up by a study published in Nature, which found a treatment group who were given EVOO lost 80 per cent more body fat than the control group who didn’t consume the liquid goodness.
“Olive oil helps you lose weight because it is rich in monounsaturated fatty acids,” says Roberts. “These are known to help with weight loss by increasing your metabolism, reducing your appetite, and reducing your body fat.”
Of course, dedicated olive oil consumption has long been popular in Mediterranean countries, with Cretan fisherman reportedly consuming a glass of olive oil for breakfast before a day of fishing since the 1960s. A glass! Australians are one of the biggest consumers of olive oil outside of southern Europe, consuming almost two litres per person, per year. Even so, this pales in comparison to Greeks, Italians and Spanish, who all drink more than 13 litres per person and consistently out-rank other European nations in lifespan and have less heart disease despite higher fat intakes.
Olive oil is particularly beneficial for men who suffer higher rates of cardiovascular disease. A review of studies in 841,000 people found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease. Another study, meanwhile, found olive oil reduced the need for blood pressure medication by 48 per cent.
And if you’re suffering from low testosterone, increasing your olive oil intake could help. A study of 60 men aged 20-43 found olive oil may boost serum testosterone levels.
Finally, olive oil may help your swimmers. In one study, men who followed a Mediterranean diet recorded higher rates of sperm motility (your sperm’s ability to move) than those who didn’t follow the diet as rigidly.
Increase your olive oil intake
Mix with fibre
A healthy gut begins and ends with your fibre intake—you should be aiming for 30g a day. So, pair olive oil with fibre-rich foods such as quinoa or lentils, Roberts recommends. You can also splash it around in salads, stir-frys or roasted veggies, drizzle on your morning eggs, or dip bread in olive oil and vinegar as an appetiser or side dish.
Don’t heavy pour
“Excessive amounts of oil can lead to an upset stomach, which can cause gastrointestinal problems and abdominal discomfort,” says Roberts, who recommends no more than 2-3 tablespoons at once.
Have a shot a day?
To be honest this is a gimmick that TikTok, as it is want to do, has picked up and run with. If ritualistically having a shot each morning helps you embed olive oil into your day, by all means go for it. The safer bet is to pair it liberally with your meals.
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