If you are using olive oil only for frying or a bit of salad dressing, you might be leaving most of its metabolic benefits on the table.
Used correctly, high quality extra virgin olive oil can improve fat burning, stabilize blood sugar, reduce inflammation, and support calmer cortisol patterns. The key is quality and timing, not hype or miracle claims.
In this article I will walk through what the research actually shows, how I use olive oil in my own routine, and a simple seven day protocol you can experiment with safely.
This is educational, not medical advice. If you have a medical condition or take medication, talk to your healthcare provider before making changes.
The Fat Burning Science Behind Extra Virgin Olive Oil
High quality extra virgin olive oil is rich in monounsaturated fat, especially oleic acid, and in polyphenols, a family of plant compounds with antioxidant and anti inflammatory effects.
Several mechanisms make olive oil metabolically interesting:
PPAR alpha activation
Extra virgin olive oil appears to activate PPAR alpha, a gene involved in fat oxidation and mitochondrial function. In plain language, this supports your cells in using fat as fuel more efficiently.
Improved post meal response
A 2015 study in Diabetes Care found that extra virgin olive oil, when added to a meal, reduced post meal glucose and insulin by improving GLP 1 secretion and slowing gastric emptying. Translation:
Fewer and smaller glucose spikes
Less insulin released
Less tendency to store energy as fat
More stable energy between meals
Metabolic patterns in Mediterranean populations
Traditional Mediterranean diets often include generous amounts of extra virgin olive oil alongside vegetables, legumes, fish, and whole grains. These populations historically show lower rates of cardiovascular disease and metabolic syndrome compared to many Western eating patterns. Olive oil is not the only factor, but it is a consistent one.
Oleic acid plus a high polyphenol count appears to do more than simply add calories. It shapes how your body handles those calories.
Cortisol, Visceral Fat, and Inflammation
Many people notice that stress does not just affect their mind, it shows up in their midsection. That is not a coincidence.
Visceral fat, the fat around your organs, has roughly twice as many cortisol receptor sites as subcutaneous fat.
Chronically elevated cortisol can encourage fat storage in the abdominal region, disrupt sleep, and increase cravings.
High quality extra virgin olive oil contains oleocanthal, a polyphenol that has been described as acting on COX enzymes in a similar way to ibuprofen, but within the context of whole food and without the pharmaceutical side effect profile.
Research suggests that high polyphenol olive oils can:
Lower markers associated with inflammation
Support healthier HPA axis regulation, the communication loop between brain and adrenal glands
Improve vagal tone, which is linked to parasympathetic activity, rest, and recovery
Better HPA axis function and higher vagal tone often translate to:
More stable mood
Improved sleep quality
Lower nighttime awakenings that feel like “wired but tired” states
When cortisol, inflammation, and blood sugar are all addressed together, fat loss tends to feel less like a fight.
Olive Oil and Autophagy: Cellular Housekeeping
A key focus for me, Edward Obuz, is cellular health. Weight, energy, and mental clarity all begin at the cellular level.
Autophagy is your body’s internal cleanup system. It breaks down damaged cellular components and helps recycle them. When autophagy works well:
Mitochondria, the “battery packs” in your cells, function more efficiently
Cells respond better to hormones, including insulin and leptin
Inflammation has less of a foothold
Certain polyphenols in extra virgin olive oil, particularly oleocanthal and related compounds, appear to support autophagy, including in brain cells. People sometimes report:
Clearer thinking
Less brain fog
More stable daytime energy
Again, olive oil is not a magic cure, it is one supportive input among sleep, movement, stress management, and an overall nutrient dense diet.
The Quality Problem: Why Most Olive Oil Disappoints
Here is the uncomfortable part. Not all olive oil is truly extra virgin or high in polyphenols.
Investigations in multiple countries have found that a large percentage of retail olive oils are:
Oxidized from poor storage and heat exposure
Adulterated or cut with cheaper seed oils
Labeled “extra virgin” without meeting chemical or sensory standards
Poor quality or oxidized oils do the opposite of what we want. They can:
Increase inflammation
Add oxidative stress
Negatively influence liver health and metabolic signaling
When choosing an olive oil, I look for:
Early harvest, cold pressed
Earlier harvests have lower yield, but a much higher polyphenol content. Cold pressing preserves those compounds.
High polyphenol count
A commonly referenced threshold is 250 mg/kg polyphenols or higher. Some producers publish their analysis.
Single source or single estate
This reduces the chance of undisclosed blends with lower quality oils.
Freshness and bite
Fresh, high polyphenol olive oil should taste peppery. It can slightly burn the back of your throat or make you cough. That is usually a good sign, not a defect.
Dark glass bottle
Light accelerates oxidation. Dark glass protects the oil better than plastic or clear glass.
A 2018 New Zealand study that heated eight popular cooking oils found that extra virgin olive oil produced the lowest level of polar compounds, which are potentially inflammatory breakdown products. It ranked high in oxidative stability and outperformed several seed oils at high temperatures.
The take home point: good extra virgin olive oil is more stable than many people assume, and far more protective than most seed oils, especially when used for light cooking or raw applications.
How Edward Obuz Uses Olive Oil in Practice
Here is how I personally integrate high quality extra virgin olive oil into a typical day.
Morning: Cortisol and Fat Burning Support
Protocol: 1 tablespoon of extra virgin olive oil with 1 to 2 teaspoons of lemon juice or apple cider vinegar, taken on an empty stomach.
Why:
Blunts the sharpest part of the morning cortisol curve
Stimulates bile flow, which helps with fat digestion
Supports a gentle transition into fat burning without a blood sugar spike
In my experience this combination does not meaningfully interfere with a fast for most people who practice time restricted eating, although strict fasting definitions vary.
Midday: Nutrient Absorption and Polyphenol Synergy
At lunch, I often use:
2 tablespoons of extra virgin olive oil on a salad that includes arugula, salmon, eggs, avocado, or cruciferous vegetables such as broccoli
Fat soluble vitamins (A, D, E, K) and carotenoids absorb better when eaten with healthy fats. Olive oil also pairs well with high polyphenol vegetables and herbs like:
Arugula
Purple cabbage
Broccoli
Rosemary
Oregano
This combination supports both metabolism and long term cardiovascular health.
Pre dinner (Optional): Blood Sugar and Cravings
For people who struggle with large glucose spikes at dinner or nighttime snacking, an optional tool is:
1 tablespoon of extra virgin olive oil about 15 minutes before the largest meal
Small studies suggest that extra virgin olive oil before a meal can:
Reduce post meal glucose by up to roughly 30 to 35 percent
Lower the insulin response by 20 to 30 percent
Increase satiety hormones and reduce cravings later in the evening
Evening (Optional): Sleep and Nighttime Cortisol
If someone wakes up at night feeling wired, or has trouble falling asleep, a small dose of olive oil can be explored:
1 tablespoon before bed, or
1 tablespoon if you wake around 2 or 3 a.m. and cannot fall back asleep
Mechanistically, this seems linked to:
Increased tryptophan transport
Support for serotonin and melatonin production
A buffering effect on nighttime cortisol swings
This is not a sedative. Think of it more as one of several levers that support a calmer nervous system environment.
What You May Notice: Timeline of Changes
These are typical patterns people report when they dial in quality and consistency.
Within about 24 hours
Less bloating
More stable energy between meals
Fewer intense cravings
Smoother digestion and bowel movements
Clearer head, fewer “crashes”
Within about one week
A slight reduction in waist circumference, especially if paired with lower sugar intake
Improved insulin sensitivity markers in those who track glucose
Calmer mood, better ability to handle stress
More consistent sleep, fewer 2 a.m. awakenings
Subtle improvements in skin hydration and tone
Again, olive oil is not a stand alone fix. The best results show up when it is paired with:
Adequate protein
Plenty of non starchy vegetables
Movement and resistance training
Sleep hygiene
Stress management practices
A Simple Seven Day Olive Oil Metabolic Reset
If you want to test this for yourself, here is a straightforward one week protocol.
Morning, every day
1 tablespoon high quality extra virgin olive oil
1 to 2 teaspoons lemon juice or apple cider vinegar
Take as a shot on an empty stomach. Wait 15 to 20 minutes before eating or drinking coffee if possible.
Midday meal
2 tablespoons extra virgin olive oil on a salad or cooked vegetables
Favor combinations like arugula, salmon, eggs, avocado, broccoli, purple cabbage, and herbs
Pre dinner (optional)
1 tablespoon extra virgin olive oil 15 minutes before your largest meal
Evening (optional)
1 tablespoon before bed if you struggle with nighttime stress or cravings, or
1 tablespoon at night if you wake up wired and cannot fall back asleep
Total daily intake usually falls between 1 and 4 tablespoons. Many people do well at 2 to 3 tablespoons.
During this week, limit:
Highly processed seed oils
Refined sugars
Ultra processed snacks
Track:
Waist measurement at navel height
Sleep quality
Energy, mood, and cravings
Digestion
Your body will tell you quickly whether this protocol works for you.
Safe Use: Cooking With Olive Oil Without Losing the Benefits
You can safely:
Use extra virgin olive oil for light sautéing
Add it to coffee or tea if you tolerate it
Use it in salad dressings, dips, and drizzle over cooked vegetables or fish
I generally avoid:
Deep frying with olive oil
Prolonged very high heat, which can degrade polyphenols even if the oil remains relatively stable
The goal is to preserve as much of the polyphenol content as possible while still enjoying practical cooking methods.
Frequently Asked Questions
How many tablespoons of olive oil do I actually need?
Most of the metabolic benefits begin around 1 tablespoon per day of high quality extra virgin olive oil. The protocol in this article uses 2 to 4 tablespoons spread across the day. More is not always better. Pay attention to your digestion and overall calorie balance.
If I am already eating low carb or ketogenic, is this still relevant?
Yes. Extra virgin olive oil is essentially all fat with almost no carbohydrate or protein. It fits well into low carb and ketogenic frameworks. The main advantage is not that it is “keto friendly,” but that it supports insulin sensitivity, lowers inflammation, and provides a stable energy source.
Will drinking olive oil cause weight gain since it is calorie dense?
Calories do matter over time, but they are only part of the story. Weight gain is strongly influenced by insulin, inflammation, sleep, stress, and food environment. Olive oil tends to:
Keep insulin low
Support anti inflammatory pathways
Increase satiety
Many people find that adding structured olive oil intake reduces snacking and cravings enough that total calorie intake becomes more balanced.
Can this help with brain fog and low energy?
It can contribute, especially when combined with sleep and diet improvements. Mechanisms include:
Support for mitochondrial function through better autophagy
Reduced neuroinflammation
More stable blood sugar
Because the brain contains a high density of mitochondria, any intervention that improves mitochondrial efficiency can show up as better mental clarity.
The Bottom Line
If you are over 40 and dealing with stubborn belly fat, brain fog, or chronically low energy, extra virgin olive oil will not fix everything overnight. However, when it is:
High quality
Truly extra virgin and high in polyphenols
Used at the right times and paired with supportive foods
It becomes a powerful, low friction tool in your metabolic toolkit.
Quality matters more than quantity. One tablespoon of a fresh, high polyphenol olive oil will serve you better than several tablespoons of oxidized, blended oil.
Try the seven day protocol. Track your sleep, cravings, energy, and waist measurement. Adjust based on your own data, and always keep the larger picture in mind: sustainable, ethical, and evidence informed approaches to metabolic health will outperform quick fixes every time.
Written by Edward Obuz, focusing on practical, research informed strategies for metabolic health and sustainable performance.
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