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Welcome to Longevity. I'm your host, Natalie Nidom. I'm a nutritionist, a human potential
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and epigenetic coach, and I created this podcast to bring you the latest ways to take control
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of your health and longevity. We cover it all from new technology and ancestral health
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practices, to personalize interventions, and a very special interest of mine, peptides
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and bio-regulators. Enjoy the show.
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Welcome back to the show, folks. Today's a solo episode. And today's episode was inspired
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by an episode that I released a few weeks ago with TJ Robinson, who is the founder of the
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Fresh Pressed Olive Oil Club. And how did my interview with him inspire this episode?
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Well, when I started looking into extra virgin olive oil, I realized that there's actually
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a lot more science and research into the benefits of it than we think. And a big part of the
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healthy Mediterranean diet is actually extra virgin olive oil. I mean, some reports say
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that people who are following a traditional Mediterranean diet would, and which is not
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a lot of people these days, but the people who follow that traditional Mediterranean
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diet would consume up to or upwards of a quarter cup of extra virgin olive oil every single
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day. And of course, because they're living in Mediterranean locations, they're probably
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checking a lot of the boxes that I'm going to talk about today that would confer those
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health benefits to them. So what I wanted to share with you guys is a little bit of what
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are the health benefits that we can, that are being researched and have been researched
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on extra virgin olive oil. And what are the compounds in the extra virgin olive oil that
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are responsible for those benefits? And finally, what conditions need to be met? You can
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choose easy street. You can go to the Fresh Pressed Olive Oil Club. I'll put the link
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in the show notes for people who want it. You can buy your olive oil from those guys because
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they control for all of the things that I'm going to talk about in the next little while.
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But if you don't want to, then at least you'll be armed with what are the questions you
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need to be asking? What's the research you need to be doing on whatever the olive oil is
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that you're buying for yourself? So I'm not saying FPO C is the only way to go. I'm saying
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it is an easy way to go. But one of the things I wanted to say before I started kind of
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really launching into the episode is that for the next couple of months or the next few
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months, really, I'm going to be releasing a list of three easy and free habits that you
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could start practicing today for a month that could up level your health and longevity
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journey. So repeating, these are free. These are easy things. Now, depending on where you
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are in your longevity journey, these could be things that you're already doing. These
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could be things that you've been thinking that maybe you should start doing or these could
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be things that you're like, okay, there's 30 things I know I need to do. I don't even
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know where to begin. So the idea behind this is really just to give you a place to start.
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And I would encourage you to stick, especially if you're a beginner at this, stick to those
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three things and those three things only. Make it so that they become automatic so that
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they become a habit. After a month, you're just doing those three things and what we're
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going to do is we're going to stack habits. So once you've got those three things kind
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of embedded, then we're going to add another three things. So to get started on this, you
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want to go to natknitum.com forward slash free, free, right? So not going to cost you
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anything. These are not things you need to go buy stuff for. You don't need to buy supplements.
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You don't need to buy equipment or any kind of tech, nothing like that. These are just
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three of those lifestyle habits that you might want to start that might really uplevel
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your game. All right. So let's get started on our episode and let's dive into a big
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giant vat of high quality, extra virgin olive oil. So like I started with, we all know
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that the Mediterranean diet has repeatedly been shown to confer amazing health benefits.
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And we can probably all agree that those are most likely attributable to a number of different
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factors. I'm not going to say that it's just about the extra virgin olive oil, but it's
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going to have a lot to do with the high nutrient density of the foods that people are eating.
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So they're eating a variety of colorful vegetables. They're eating all those healthy fats.
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They're eating moderate protein. They're not overeating it. And I want to say that when
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we're talking about longevity, building a lot of muscle is possibly not in our best interest.
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We want a good amount of muscle. We want functional muscle. If you think about it, bodybuilders
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are not necessarily the guys that live the longest lives. Now, if we look at the centenarians
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out in the world, they could probably use a little more muscle. A lot of them kind of look
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a little slouchy in their chairs, if you will. So because we want to make sure that we live a
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long life, that we will live a vital life, and that we are active as long as humanly possible,
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we're going to want to maintain that muscle. So I would say that going too low protein is going
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to be counterproductive to that, but going too high protein, there's a fair amount of evidence
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that says that that could actually ramp up oxidative stress and work against us.
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So we're going to walk the middle ground, if you will, on protein consumption. We want
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enough, but not so much that it's going to work against us. So in any case, on that Mediterranean
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diet, that traditional Mediterranean diet, whether we're looking at places like Greece or places
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like Italy, and there's obviously Spain is another one. We're looking at people who are eating
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lots of vegetables, they're definitely eating their olive oil, they're getting those healthy fats,
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they're eating a fair amount of fish because they live by the ocean, they are eating lamb,
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they're eating some beef, like they're eating all the proteins, they're just not over-consuming.
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Also, another piece of the puzzle for these guys is herbs. So we know that fresh herbs, the aromatic
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herbs, like things like rosemary, like thyme, it's sage, all of these herbs have medicinal properties
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themselves. So I'm not going to get into them today, but what I will often do with my olive oil,
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just as a little tip, is I will take a sprig of fresh, or a couple of sprigs, a fresh rosemary or
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thyme, and I'll throw it in my extra virgin olive oil with a clove of garlic that's been sliced
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in half. And what ends up happening is you're infusing the oil with a lot of the bioactives
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from those other foods. So just a little note on a side there. The other thing we can't discount
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is the Mediterranean lifestyle. So typically, your Mediterranean long-lived Mediterraneans
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are moving their bodies, and that doesn't mean they're going to crossfit. It means that they're
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walking after their meals. They might be walking places instead of driving. They have a very social
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life. That is part of that Mediterranean lifestyle. So we know the community and being outdoors
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in nature and also moving your body regularly is going to be very beneficial for your longevity.
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And finally, last thing that we cannot discount, if we're looking at a traditional Mediterranean
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diet that's going to confer all those longevity and health benefits, it's going to be the absence
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of ultra-process foods and excess sugar. So I'm not going to belabor that point, but obviously
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it goes without saying that if we want all the benefits of that Mediterranean diet, which it's
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not what this episode's about, but definitely you're going to want to take all of those things
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into consideration. But right now, we're talking about one of the anchor ingredients in that diet,
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and that's olives and extra virgin olive oil. So olives are a fruit. It actually is shocking how
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much research is being done on this fruit and on the polyphenols and all the bioactives that are
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present in the fruit and its oil. So we're going to talk about those, you know, those 12 shocking
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benefits that health benefits that you can get from regularly using extra virgin olive oil,
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but I'm also going to name the compounds. And that way you can you can search them up yourself,
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like you can go into PubMed or another search engine I really like is deep dive. And you can go in
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there and type in the name of the phenol and then you'll get to see all of the different attributes
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that have been researched and are still being researched to see what health problems we might
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be able to solve by tuning in on this stuff. There are very specific criteria that need to be
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bent in order for extra virgin olive oil to earn the title of extra virgin olive oil. And it needs
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to have that title because in order for all of those bioactives to be present and not damaged,
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the devil is really in the details here. So number one, it needs to be obtained using purely
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mechanical procedures. So that means no solvents were used. So that means they take the ripe olives
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and ripe olives have a higher concentration of the bioactives and they are mechanically pressed
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to get the oil out. This is, as you can imagine, very labor intensive and that's part of the reason
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why it's so expensive to get really good quality olive oil. I mean, it's not wildly expensive
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but it's not cheap. So your $5 bottle of olive oil probably is not going to cut the mustard.
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So no solvents, purely mechanical procedures. Number two, free acidity and you will see the acidity
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to the level on bottles of good quality oil. Free acidity must be less than 0.8%. It must not show
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sensory defects, meaning it can't taste or smell like it's rancid. It needs to taste kind of fruity.
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It will be peppery and different olives will deliver a different degrees of pepper but definitely
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your olive oil could end up being a little bit spicy, right? Okay. Now also in order to preserve
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those bioactives, age matters a lot. Now olive oil is not fine wine. It will not get better with age.
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You obviously want it to be fresh pressed. Ideally, you want to get your hands on it within
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six months to a year of when it was produced and once you open it and expose it to oxygen,
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you're going to want to consume it within about 30 days if you can or maybe 60 days if it's a
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particularly big bottle. Now, quality product will have a date on the bottle and that date or on
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the can. That date refers to when it was bottled, when it was packaged and that gives you a sense of
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the harvest and how old the stuff is that you're looking at. So this is typically the date on the
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bottle is not an expiry date. It should be the date that it was bottled. Okay. Also, you want to
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keep it in a cool place. And this is where companies like the fresh pressed olive oil club really
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shine because they have eyes and hands on that product from the minute the olives are harvested
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until when they put that oil on a plane and then fly it to the state so that it can be bottled.
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They know what conditions it's been exposed to and they make sure that it doesn't sit in a
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truck and high, high heat for days on end kind of thing. So we want to keep it cool, not in the fridge
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necessarily, but if it's, you know, if you don't have air conditioning in super hot in your house,
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you might want to keep it in the fridge or in your basement in a in a cold room if you have it,
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you also want it to be ideally in glass and dark glass because you want to protect it from the
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light. Light will also damage the bioactives and stainless steel can work as well. We definitely,
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I think I just said this, you definitely want to try to stay away from plastic bottles.
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All right. So let's move on to those actual health benefits. You will be able to check the
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show notes for links to articles if you'd like to dig deeper yourself. And as always,
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as is the case with these episodes, there's a lot more info than I can even begin to share with
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you guys. But this really is about kind of getting you started and giving you some traction in this
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concept of what's all the fuss about extra virgin olive oil. Let me start by telling you what
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the bioactives are before I even give you though that list of benefits. There's a whole list of
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polyphenols that really lead the charge here through powerful antioxidant and anti-inflammatory
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benefits and other benefits as well. So we have hydroxy tyrosol, which is a big player here. It's
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major. It contributes to cellular resilience. It is the most powerful antioxidant in olive oil.
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It also supports mitochondria and metabolic health. There's some research that points to it
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regulating mTOR, which is a very interesting concept, right? Because again, those of us who want to
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remain active and be vibrant into our old age, the last thing we want to be doing is suppressing
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mTOR. So I don't think it's enough to push down mTOR so you can't build muscle. But we also don't
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want excessive mTOR activation because that can lead to insulin resistance and metabolic
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imbalances. So mTOR is one of those things that's very much a sweet spot thing. And I think that
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what the hydroxy tyrosol does is it keeps it closer in that sweet spot. When I talk about blood sugar,
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a lot of people tune out because they think it's only relevant to people with type 2 diabetes.
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But blood sugar is a topic everybody needs to understand. One of the big keys to optimal health
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and aging well is to having balanced blood sugar. Here's a surprising fact. Research shows that
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even healthy people have wild swings in their blood sugar after eating. That's not the worst of it.
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Those spikes in blood sugar force your pancreas to work harder and are associated over time with
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things like weight gain and even risk of heart attack and stroke. Here's the reason I even bring
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this up. My friends at bi-optimizers have created a blood sugar optimization product called
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Burberry Breakthrough. And I don't think I'm overstating my case when I say it's revolutionary.
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Simply take two capsules 15 minutes before a meal and your body will push carbs and glucose
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into your muscles to be used as fuel instead of turning them into fat. As a result you'll enjoy
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more stable energy without the post meal crash. Plus you'll have better workouts, faster gains in the
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gym and an easier time leaning out. But perhaps the biggest benefit of all is that it will improve
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your overall health. To get yours head over to bioptimizers.com forward slash BioNAT and enter
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the code BioNAT to get 10% off your order. Our next player is called All Your Roping. So you're
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going to have to forgive my pronunciation. I'm not sure that that is correct but it'll be in
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the show notes. All Your Roping O-L-E-U-R-O-P-I-N is antioxidant. It's an anti-inflammatory. It helps
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to balance cholesterol. It may help to lower blood pressure. It helps with neuro protection. And
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it also has anti-cancer properties. When you look at the research around cancer these are anti-tumor
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genetic benefits or effects. And what the researchers are looking at is not how many bottles of olive oil
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do you need to drink to kill your cancer. But they're saying okay well if we can identify these
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compounds that seem to have a mitigating or deleterious effect on cancer cells can we try to
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develop therapies tapping into these phenols, polyphenols to develop them into basically drugs,
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right? So just to be clear on that. There's also a phenol, polyphenol called oleocanthol,
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which has anti-inflammatory benefits. Actually similar to ibuprofen, really interesting.
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It may also help to reduce the spread of neurodegenerative and joint diseases. Also has anti-cancer
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properties. Next up we have tyrosol which enhances the antioxidant defenses of the top three that
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I just mentioned. Next we have oleic acid. Now oleic acid is a mono unsaturated fatty acid.
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And in and of itself it helps to reduce inflammation and support heart health. Now what was really
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interesting in the literature that I came across is when people first figured out that it was a moofa,
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like a mono unsaturated fatty acid, a lot of people thought, oh perfect, we can also get mono unsaturated
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fatty acids from canola oil for example. And they thought that if people consumed a bunch of
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canola oil that all of these health benefits that they were seeing with extra virgin olive oil,
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they would find with a canola oil. And guess what? They did studies and the people who consumed
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canola oil absolutely did not see the health benefits that the people who consumed the extra virgin
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olive oil did. And we all know why because all of these incredible compounds don't occur in canola oil.
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On top of that canola oil very often it's extracted with solvents, you get left over solvent.
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I mean there's a lot of problems with canola oil. It's genetically modified but also the fact
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that it's extracted using solvents is going to, you know, instead of getting the polyphenols,
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you're going to end up with solvent residues which is nasty and not going to help anybody's health.
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So that moofa helps reduce inflammation and also supports heart health. But obviously this is a
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global effect that you're getting from the polyphenols with the mono unsaturated fatty acid.
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Next we have vitamin E which is naturally occurring in olive oil and in olives. And it's a natural
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antioxidant. It is a powerful member of the antioxidant cascade used by the body to manage
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oxidative stress at a cellular level and also particularly supports the heart and the brain.
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The phytostereols specifically and there's one in particular that does this,
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competes for uptake with cholesterol helping to manage LDL. So you lay off in here that consuming
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olive oil can help to lower your LDL cholesterol. People like to call LDL cholesterol the bad cholesterol.
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I don't call it bad cholesterol. It's simply a transport molecule that's moving cholesterol from
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one place to another. But ultimately what's happening here is there may be a bit of a you know
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competition for uptake and that way it helps to keep that LDL level in check. And finally
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carotenoids. Carotenoids like lutein which you may have heard of exceptionally good for eye health
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and beta-carotene also an antioxidant that further contributes to cellular production.
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So here we've introduced all of our main players that are actually responsible for the benefits
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of olive oil. So now let's go into what those benefits are. I guess I'm going to keep them short.
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This is kind of like a list. But there's research to back all of this up. It's really fascinating.
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So number one, the hydroxy-tyrosol actually increases AMP-K. And you guys in the longevity
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space know that AMP-K is a molecule that regulates the amount of energy made in the mitochondria.
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Our AMP-K levels naturally decline with age. Now what's one of the benefits of increasing AMP-K
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is that it turns on autophagy which is cellular cleanup. Autophagy is when we've our body
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basically gets rid of damaged cells, damaged proteins, things that aren't pulling the weight
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anymore. It gets rid of them. It recycles what it can and it excretes the rest. So both the
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all-europian and the hydroxy-tyrosol sorry him butchering that name contribute to increasing AMP-K
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and therefore autophagy. Some of those polyphenols also support the immune system. Now here's a
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really cool one that I think is going to get a lot of people's attention and this got my attention
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is it actually activates GLP1. Olive oil does. How how how is that even possible? Well this is an
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active area of research possibly it has to do with how it supports the microbiome right because we
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produce GLP1 in our microbiome. There's an enzyme called DPP4. DPP4 downgrades GLP1. It breaks it
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breaks it down. Well what olive oil does is it inhibits DPP4 so it may slow down the breakdown of
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your naturally occurring GLP1. So this may have something to do with the fact that extra virgin olive
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oil can very often have a very satiating effect for people who are using it. So not just because it's
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a fact but maybe because it supports that healthy GLP1 level. Okay also supports gut barrier
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integrity. Hmm who would have thought it? It has a positive impact on microbiota balance. Also
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lowers LDL cholesterol like I said earlier because those plant steriles compete with cholesterol
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for absorption which can help to keep LDL at healthy levels. We've said it over and over again
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anti-inflammatory and antioxidant benefits which is going to globally improve your health if we
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can help to lower inflammation and oxidative stress. It has specific benefits for women's help.
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Now this one really surprised me and that's why you're going to find the link to the article at
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the bottom. It seems to be really good for bone health. It seems to have benefits anti-cancer
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benefits in case of breast cancer and certain other women's cancer. Obviously as women go through
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menopause, their chances of cardiovascular diseases go up. Those polyphenols in the olive oil
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are going to have benefits to offset those downsides. Universally it provides cardiovascular health
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benefits. Even now I know I said that it helped to reduce LDL but even more importantly it may help
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to reduce LDL oxidation and we know that LDL in and of itself is not necessarily the problem.
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It's the VLDL, the very tiny hard LDL particles that become oxidized. Those are the guys that
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are going to damage the endothelium of blood vessels and that are ultimately going to cause damage
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and problems with the cardiovascular system. If it helps to reduce LDL oxidation that is
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big fat win and also can help to improve the integrity and the health of the blood vessels
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and the pliability which is probably how one of the claims that it helps to reduce blood pressure.
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These polyphenols help to reduce blood pressure. Probably that's by the beneficial effects on
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blood vessels. It has brain benefits. I'm not going to go into deep detail here but anytime you're
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managing inflammation and oxidative stress you're going to help the brain hands down, right?
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Then bonus tip. It has my antimicrobial compounds as well. I don't know if any of you guys have
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ever used or ever heard of all of leaf but all of leaf extract is very very high in antimicrobial
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compounds and I've used it myself over the years on a number of different occasions. It is very
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very powerful. I don't know how much of those antimicrobials are actually present in the oil part
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but definitely in the leaf of the plant and I would guess that there'd be some in the oil as well.
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Now for longevity enthusiasts the polyphenols and extra virgin olive oil also activate
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sirtoine genes and so those sirtoine genes are ultimately those youth genes. Genes that if we can
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activate the sirtoine different sirtoine genes we activate youth pathways. That's the
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kind of technicalities here. We've gone through all of the names of the different compounds.
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We've talked about some of the many health benefits. What I wanted to finish off with was a few
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different ways to consume your olive oil. So once we've established what are the questions we need to
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be asking to make sure that our olive oil is worthy of being considered a true health and longevity
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food. You have all those questions that you can ask. You can do your own research on whatever brand
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you decide to buy. What are we going to do with it? So the first most obvious way to use your
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extra virgin olive oil is to make salad make your own salad dressings guys. Nothing could be easier.
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As a matter of fact I'm going to make an offer to you this just popped into my head. If anybody wants
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any of my recipes for salad dressings I've been making my own salad dressing. Basically my whole
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life like I come from a household where nobody ever bought salad dressing that was just like
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considered the most ridiculous thing. I would be happy to share with you some of my favorite salad
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dressings. So just reach out to me on Instagram actually and just and maybe we'll do an Instagram
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post about salad dressings. We'll use one of those many chat things and you'll just write
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salad dressing or something and we'll send you a couple of my recipes of salad dressings using
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extra virgin olive oil and you can use those dressings on salad. You can use those dressings
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vegetables whether they're roasted or steamed you can use them on fish you can use them on all
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kinds of stuff. But without even making the dressing extra virgin olive oil drizzled onto your
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vegetables drizzled onto your proteins after cooking is going to confer all of those amazing
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benefits unadulterated. So I know that when I interviewed TJ he's like nah you can roast with it
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you can cook with it for sure but I would say that we want to consume it raw and you want to get
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your kind of like your therapeutic dose raw without cooking it every day. So if we were aiming for
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a quarter cup that would be four tablespoons of olive oil. So let's say we drizzled a tablespoon
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of olive oil on our vegetables at lunch and at dinner. So that's two meals of the day that's two
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tablespoons of olive oil. We're halfway to our goal. Another time that you can use extra virgin olive
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oil is first thing in the morning. With a big glass of water you can actually have a tablespoon
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of extra virgin olive oil kind of like as a medicinal first thing in the morning. It's very satiating.
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You've got to really like this stuff though. I'm not going to lie for people who don't really love
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the because this this kind of high quality olive oil can actually be quite spicy and quite strong.
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Not everybody's going to love it. So maybe you have a teaspoon. Maybe you have another teaspoon
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later. Have a teaspoon before a meal. I actually would be I actually think would be great. Another
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great way to consume your olive oil before a meal is to have some bitters like bitter greens.
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So that could be something like arugula or rapini like one of those vegetables but have like a small
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bowl of arugula with salt pepper a little bit of olive oil and some lemon juice and that gets your
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digestion going. It gets that extra virgin olive oil in and it might actually help you to feel
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fuller faster through the meal. And then the last one which is going to be the one that you're all
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going to be scratching your heads about until you actually try it is you can throw a tablespoon of
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extra virgin olive oil into your morning shake into your protein shake. I will often do this
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first thing in the morning. I actually first learned this from Droll Green who recently published
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a book called The Way. He will teach you as a pre-load meal before you go out and have a meal
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that you kind of either it's a cheat meal or it's you know it's it's a meal you don't want to
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overeat at or something. You would have a way protein shake and you would put a tablespoon of
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extra virgin olive oil into that shake. You're going to want to zap it in your Vitamix. You do not
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want it sitting at the top of the shake that would be gross. You won't even taste it. But I can
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tell you that that protein shake will be a lot more filling and a lot more satiating than any other
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protein shake you've ever had. Trust me on this. Just give it a try. I promise you you won't even
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know it's there and you might actually find quite a lot of benefits from it. I think that's all I've
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got for you guys. We talked about the dressing. We talked about the shake. We talked about it on
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your you can drizzle it on fish, on chicken, on meat, on veggies, on salads, roasted vegetables,
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steamed vegetables, raw vegetables. Oh, the other thing that's really interesting is when you think
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about veggies and all of the vitamins and minerals in the veggies, some of those vitamins like
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ADEK, all of those are fat soluble vitamins. We need good fats for the body to be able to absorb them.
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Guess what? Our rexroversion olive oil fills that fits that bill as well. So,
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okay, that's it for this episode. We kept it to just under twin. Well, we're just a half an hour
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here. So hopefully you got some value from this. And like I said, we will include links to research
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articles in the show notes for those of you who want to dig a little deeper. And otherwise,
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hopefully you all learned a little bit more about olive oil, how to buy it, what questions to ask,
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and how to use it, and what are some of the amazing health benefits of this super food.
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All right. Thanks so much. And until next time, be well.
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If folks, just a quick reminder that all of the information presented in this podcast is for
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information purposes only. No medical advice, no diagnosing, no treatments suggested here.
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Before you try anything that you hear about or learn about here, make sure that you check
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with your medical provider.
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Welcome to Longevity. I'm your host, Natalie Nidom. I'm a nutritionist, a human potential
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and epigenetic coach, and I created this podcast to bring you the latest ways to take control
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of your health and longevity. We cover it all from new technology and ancestral health
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practices, to personalize interventions, and a very special interest of mine, peptides
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and bio-regulators. Enjoy the show.
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Welcome back to the show, folks. Today's a solo episode. And today's episode was inspired
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by an episode that I released a few weeks ago with TJ Robinson, who is the founder of the
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Fresh Pressed Olive Oil Club. And how did my interview with him inspire this episode?
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Well, when I started looking into extra virgin olive oil, I realized that there's actually
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a lot more science and research into the benefits of it than we think. And a big part of the
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healthy Mediterranean diet is actually extra virgin olive oil. I mean, some reports say
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that people who are following a traditional Mediterranean diet would, and which is not
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a lot of people these days, but the people who follow that traditional Mediterranean
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diet would consume up to or upwards of a quarter cup of extra virgin olive oil every single
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day. And of course, because they're living in Mediterranean locations, they're probably
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checking a lot of the boxes that I'm going to talk about today that would confer those
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health benefits to them. So what I wanted to share with you guys is a little bit of what
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are the health benefits that we can, that are being researched and have been researched
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on extra virgin olive oil. And what are the compounds in the extra virgin olive oil that
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are responsible for those benefits? And finally, what conditions need to be met? You can
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choose easy street. You can go to the Fresh Pressed Olive Oil Club. I'll put the link
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in the show notes for people who want it. You can buy your olive oil from those guys because
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they control for all of the things that I'm going to talk about in the next little while.
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But if you don't want to, then at least you'll be armed with what are the questions you
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need to be asking? What's the research you need to be doing on whatever the olive oil is
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that you're buying for yourself? So I'm not saying FPO C is the only way to go. I'm saying
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it is an easy way to go. But one of the things I wanted to say before I started kind of
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really launching into the episode is that for the next couple of months or the next few
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months, really, I'm going to be releasing a list of three easy and free habits that you
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could start practicing today for a month that could up level your health and longevity
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journey. So repeating, these are free. These are easy things. Now, depending on where you
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are in your longevity journey, these could be things that you're already doing. These
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could be things that you've been thinking that maybe you should start doing or these could
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be things that you're like, okay, there's 30 things I know I need to do. I don't even
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know where to begin. So the idea behind this is really just to give you a place to start.
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And I would encourage you to stick, especially if you're a beginner at this, stick to those
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three things and those three things only. Make it so that they become automatic so that
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they become a habit. After a month, you're just doing those three things and what we're
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going to do is we're going to stack habits. So once you've got those three things kind
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of embedded, then we're going to add another three things. So to get started on this, you
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want to go to natknitum.com forward slash free, free, right? So not going to cost you
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anything. These are not things you need to go buy stuff for. You don't need to buy supplements.
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You don't need to buy equipment or any kind of tech, nothing like that. These are just
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three of those lifestyle habits that you might want to start that might really uplevel
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your game. All right. So let's get started on our episode and let's dive into a big
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giant vat of high quality, extra virgin olive oil. So like I started with, we all know
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that the Mediterranean diet has repeatedly been shown to confer amazing health benefits.
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And we can probably all agree that those are most likely attributable to a number of different
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factors. I'm not going to say that it's just about the extra virgin olive oil, but it's
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going to have a lot to do with the high nutrient density of the foods that people are eating.
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So they're eating a variety of colorful vegetables. They're eating all those healthy fats.
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They're eating moderate protein. They're not overeating it. And I want to say that when
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we're talking about longevity, building a lot of muscle is possibly not in our best interest.
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We want a good amount of muscle. We want functional muscle. If you think about it, bodybuilders
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are not necessarily the guys that live the longest lives. Now, if we look at the centenarians
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out in the world, they could probably use a little more muscle. A lot of them kind of look
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a little slouchy in their chairs, if you will. So because we want to make sure that we live a
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long life, that we will live a vital life, and that we are active as long as humanly possible,
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we're going to want to maintain that muscle. So I would say that going too low protein is going
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to be counterproductive to that, but going too high protein, there's a fair amount of evidence
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that says that that could actually ramp up oxidative stress and work against us.
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So we're going to walk the middle ground, if you will, on protein consumption. We want
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enough, but not so much that it's going to work against us. So in any case, on that Mediterranean
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diet, that traditional Mediterranean diet, whether we're looking at places like Greece or places
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like Italy, and there's obviously Spain is another one. We're looking at people who are eating
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lots of vegetables, they're definitely eating their olive oil, they're getting those healthy fats,
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they're eating a fair amount of fish because they live by the ocean, they are eating lamb,
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they're eating some beef, like they're eating all the proteins, they're just not over-consuming.
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Also, another piece of the puzzle for these guys is herbs. So we know that fresh herbs, the aromatic
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herbs, like things like rosemary, like thyme, it's sage, all of these herbs have medicinal properties
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themselves. So I'm not going to get into them today, but what I will often do with my olive oil,
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just as a little tip, is I will take a sprig of fresh, or a couple of sprigs, a fresh rosemary or
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thyme, and I'll throw it in my extra virgin olive oil with a clove of garlic that's been sliced
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in half. And what ends up happening is you're infusing the oil with a lot of the bioactives
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from those other foods. So just a little note on a side there. The other thing we can't discount
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is the Mediterranean lifestyle. So typically, your Mediterranean long-lived Mediterraneans
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are moving their bodies, and that doesn't mean they're going to crossfit. It means that they're
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walking after their meals. They might be walking places instead of driving. They have a very social
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life. That is part of that Mediterranean lifestyle. So we know the community and being outdoors
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in nature and also moving your body regularly is going to be very beneficial for your longevity.
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And finally, last thing that we cannot discount, if we're looking at a traditional Mediterranean
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diet that's going to confer all those longevity and health benefits, it's going to be the absence
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of ultra-process foods and excess sugar. So I'm not going to belabor that point, but obviously
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it goes without saying that if we want all the benefits of that Mediterranean diet, which it's
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not what this episode's about, but definitely you're going to want to take all of those things
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into consideration. But right now, we're talking about one of the anchor ingredients in that diet,
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and that's olives and extra virgin olive oil. So olives are a fruit. It actually is shocking how
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much research is being done on this fruit and on the polyphenols and all the bioactives that are
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present in the fruit and its oil. So we're going to talk about those, you know, those 12 shocking
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benefits that health benefits that you can get from regularly using extra virgin olive oil,
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but I'm also going to name the compounds. And that way you can you can search them up yourself,
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like you can go into PubMed or another search engine I really like is deep dive. And you can go in
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there and type in the name of the phenol and then you'll get to see all of the different attributes
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that have been researched and are still being researched to see what health problems we might
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be able to solve by tuning in on this stuff. There are very specific criteria that need to be
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bent in order for extra virgin olive oil to earn the title of extra virgin olive oil. And it needs
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to have that title because in order for all of those bioactives to be present and not damaged,
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the devil is really in the details here. So number one, it needs to be obtained using purely
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mechanical procedures. So that means no solvents were used. So that means they take the ripe olives
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and ripe olives have a higher concentration of the bioactives and they are mechanically pressed
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to get the oil out. This is, as you can imagine, very labor intensive and that's part of the reason
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why it's so expensive to get really good quality olive oil. I mean, it's not wildly expensive
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but it's not cheap. So your $5 bottle of olive oil probably is not going to cut the mustard.
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So no solvents, purely mechanical procedures. Number two, free acidity and you will see the acidity
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to the level on bottles of good quality oil. Free acidity must be less than 0.8%. It must not show
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sensory defects, meaning it can't taste or smell like it's rancid. It needs to taste kind of fruity.
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It will be peppery and different olives will deliver a different degrees of pepper but definitely
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your olive oil could end up being a little bit spicy, right? Okay. Now also in order to preserve
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those bioactives, age matters a lot. Now olive oil is not fine wine. It will not get better with age.
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You obviously want it to be fresh pressed. Ideally, you want to get your hands on it within
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six months to a year of when it was produced and once you open it and expose it to oxygen,
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you're going to want to consume it within about 30 days if you can or maybe 60 days if it's a
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particularly big bottle. Now, quality product will have a date on the bottle and that date or on
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the can. That date refers to when it was bottled, when it was packaged and that gives you a sense of
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the harvest and how old the stuff is that you're looking at. So this is typically the date on the
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bottle is not an expiry date. It should be the date that it was bottled. Okay. Also, you want to
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keep it in a cool place. And this is where companies like the fresh pressed olive oil club really
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shine because they have eyes and hands on that product from the minute the olives are harvested
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until when they put that oil on a plane and then fly it to the state so that it can be bottled.
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They know what conditions it's been exposed to and they make sure that it doesn't sit in a
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truck and high, high heat for days on end kind of thing. So we want to keep it cool, not in the fridge
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necessarily, but if it's, you know, if you don't have air conditioning in super hot in your house,
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you might want to keep it in the fridge or in your basement in a in a cold room if you have it,
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you also want it to be ideally in glass and dark glass because you want to protect it from the
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light. Light will also damage the bioactives and stainless steel can work as well. We definitely,
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I think I just said this, you definitely want to try to stay away from plastic bottles.
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All right. So let's move on to those actual health benefits. You will be able to check the
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show notes for links to articles if you'd like to dig deeper yourself. And as always,
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as is the case with these episodes, there's a lot more info than I can even begin to share with
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you guys. But this really is about kind of getting you started and giving you some traction in this
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concept of what's all the fuss about extra virgin olive oil. Let me start by telling you what
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the bioactives are before I even give you though that list of benefits. There's a whole list of
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polyphenols that really lead the charge here through powerful antioxidant and anti-inflammatory
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benefits and other benefits as well. So we have hydroxy tyrosol, which is a big player here. It's
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major. It contributes to cellular resilience. It is the most powerful antioxidant in olive oil.
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It also supports mitochondria and metabolic health. There's some research that points to it
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regulating mTOR, which is a very interesting concept, right? Because again, those of us who want to
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remain active and be vibrant into our old age, the last thing we want to be doing is suppressing
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mTOR. So I don't think it's enough to push down mTOR so you can't build muscle. But we also don't
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want excessive mTOR activation because that can lead to insulin resistance and metabolic
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imbalances. So mTOR is one of those things that's very much a sweet spot thing. And I think that
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what the hydroxy tyrosol does is it keeps it closer in that sweet spot. When I talk about blood sugar,
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a lot of people tune out because they think it's only relevant to people with type 2 diabetes.
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But blood sugar is a topic everybody needs to understand. One of the big keys to optimal health
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and aging well is to having balanced blood sugar. Here's a surprising fact. Research shows that
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even healthy people have wild swings in their blood sugar after eating. That's not the worst of it.
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Those spikes in blood sugar force your pancreas to work harder and are associated over time with
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things like weight gain and even risk of heart attack and stroke. Here's the reason I even bring
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this up. My friends at bi-optimizers have created a blood sugar optimization product called
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Burberry Breakthrough. And I don't think I'm overstating my case when I say it's revolutionary.
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Simply take two capsules 15 minutes before a meal and your body will push carbs and glucose
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into your muscles to be used as fuel instead of turning them into fat. As a result you'll enjoy
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more stable energy without the post meal crash. Plus you'll have better workouts, faster gains in the
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gym and an easier time leaning out. But perhaps the biggest benefit of all is that it will improve
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your overall health. To get yours head over to bioptimizers.com forward slash BioNAT and enter
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the code BioNAT to get 10% off your order. Our next player is called All Your Roping. So you're
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going to have to forgive my pronunciation. I'm not sure that that is correct but it'll be in
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the show notes. All Your Roping O-L-E-U-R-O-P-I-N is antioxidant. It's an anti-inflammatory. It helps
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to balance cholesterol. It may help to lower blood pressure. It helps with neuro protection. And
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it also has anti-cancer properties. When you look at the research around cancer these are anti-tumor
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genetic benefits or effects. And what the researchers are looking at is not how many bottles of olive oil
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do you need to drink to kill your cancer. But they're saying okay well if we can identify these
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compounds that seem to have a mitigating or deleterious effect on cancer cells can we try to
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develop therapies tapping into these phenols, polyphenols to develop them into basically drugs,
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right? So just to be clear on that. There's also a phenol, polyphenol called oleocanthol,
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which has anti-inflammatory benefits. Actually similar to ibuprofen, really interesting.
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It may also help to reduce the spread of neurodegenerative and joint diseases. Also has anti-cancer
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properties. Next up we have tyrosol which enhances the antioxidant defenses of the top three that
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I just mentioned. Next we have oleic acid. Now oleic acid is a mono unsaturated fatty acid.
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And in and of itself it helps to reduce inflammation and support heart health. Now what was really
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interesting in the literature that I came across is when people first figured out that it was a moofa,
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like a mono unsaturated fatty acid, a lot of people thought, oh perfect, we can also get mono unsaturated
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fatty acids from canola oil for example. And they thought that if people consumed a bunch of
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canola oil that all of these health benefits that they were seeing with extra virgin olive oil,
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they would find with a canola oil. And guess what? They did studies and the people who consumed
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canola oil absolutely did not see the health benefits that the people who consumed the extra virgin
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olive oil did. And we all know why because all of these incredible compounds don't occur in canola oil.
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On top of that canola oil very often it's extracted with solvents, you get left over solvent.
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I mean there's a lot of problems with canola oil. It's genetically modified but also the fact
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that it's extracted using solvents is going to, you know, instead of getting the polyphenols,
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you're going to end up with solvent residues which is nasty and not going to help anybody's health.
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So that moofa helps reduce inflammation and also supports heart health. But obviously this is a
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global effect that you're getting from the polyphenols with the mono unsaturated fatty acid.
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Next we have vitamin E which is naturally occurring in olive oil and in olives. And it's a natural
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antioxidant. It is a powerful member of the antioxidant cascade used by the body to manage
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oxidative stress at a cellular level and also particularly supports the heart and the brain.
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The phytostereols specifically and there's one in particular that does this,
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competes for uptake with cholesterol helping to manage LDL. So you lay off in here that consuming
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olive oil can help to lower your LDL cholesterol. People like to call LDL cholesterol the bad cholesterol.
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I don't call it bad cholesterol. It's simply a transport molecule that's moving cholesterol from
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one place to another. But ultimately what's happening here is there may be a bit of a you know
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competition for uptake and that way it helps to keep that LDL level in check. And finally
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carotenoids. Carotenoids like lutein which you may have heard of exceptionally good for eye health
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and beta-carotene also an antioxidant that further contributes to cellular production.
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So here we've introduced all of our main players that are actually responsible for the benefits
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of olive oil. So now let's go into what those benefits are. I guess I'm going to keep them short.
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This is kind of like a list. But there's research to back all of this up. It's really fascinating.
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So number one, the hydroxy-tyrosol actually increases AMP-K. And you guys in the longevity
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space know that AMP-K is a molecule that regulates the amount of energy made in the mitochondria.
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Our AMP-K levels naturally decline with age. Now what's one of the benefits of increasing AMP-K
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is that it turns on autophagy which is cellular cleanup. Autophagy is when we've our body
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basically gets rid of damaged cells, damaged proteins, things that aren't pulling the weight
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anymore. It gets rid of them. It recycles what it can and it excretes the rest. So both the
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all-europian and the hydroxy-tyrosol sorry him butchering that name contribute to increasing AMP-K
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and therefore autophagy. Some of those polyphenols also support the immune system. Now here's a
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really cool one that I think is going to get a lot of people's attention and this got my attention
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is it actually activates GLP1. Olive oil does. How how how is that even possible? Well this is an
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active area of research possibly it has to do with how it supports the microbiome right because we
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produce GLP1 in our microbiome. There's an enzyme called DPP4. DPP4 downgrades GLP1. It breaks it
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breaks it down. Well what olive oil does is it inhibits DPP4 so it may slow down the breakdown of
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your naturally occurring GLP1. So this may have something to do with the fact that extra virgin olive
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oil can very often have a very satiating effect for people who are using it. So not just because it's
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a fact but maybe because it supports that healthy GLP1 level. Okay also supports gut barrier
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integrity. Hmm who would have thought it? It has a positive impact on microbiota balance. Also
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lowers LDL cholesterol like I said earlier because those plant steriles compete with cholesterol
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for absorption which can help to keep LDL at healthy levels. We've said it over and over again
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anti-inflammatory and antioxidant benefits which is going to globally improve your health if we
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can help to lower inflammation and oxidative stress. It has specific benefits for women's help.
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Now this one really surprised me and that's why you're going to find the link to the article at
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the bottom. It seems to be really good for bone health. It seems to have benefits anti-cancer
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benefits in case of breast cancer and certain other women's cancer. Obviously as women go through
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menopause, their chances of cardiovascular diseases go up. Those polyphenols in the olive oil
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are going to have benefits to offset those downsides. Universally it provides cardiovascular health
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benefits. Even now I know I said that it helped to reduce LDL but even more importantly it may help
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to reduce LDL oxidation and we know that LDL in and of itself is not necessarily the problem.
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It's the VLDL, the very tiny hard LDL particles that become oxidized. Those are the guys that
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are going to damage the endothelium of blood vessels and that are ultimately going to cause damage
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and problems with the cardiovascular system. If it helps to reduce LDL oxidation that is
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big fat win and also can help to improve the integrity and the health of the blood vessels
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and the pliability which is probably how one of the claims that it helps to reduce blood pressure.
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These polyphenols help to reduce blood pressure. Probably that's by the beneficial effects on
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blood vessels. It has brain benefits. I'm not going to go into deep detail here but anytime you're
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managing inflammation and oxidative stress you're going to help the brain hands down, right?
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Then bonus tip. It has my antimicrobial compounds as well. I don't know if any of you guys have
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ever used or ever heard of all of leaf but all of leaf extract is very very high in antimicrobial
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compounds and I've used it myself over the years on a number of different occasions. It is very
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very powerful. I don't know how much of those antimicrobials are actually present in the oil part
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but definitely in the leaf of the plant and I would guess that there'd be some in the oil as well.
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Now for longevity enthusiasts the polyphenols and extra virgin olive oil also activate
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sirtoine genes and so those sirtoine genes are ultimately those youth genes. Genes that if we can
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activate the sirtoine different sirtoine genes we activate youth pathways. That's the
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kind of technicalities here. We've gone through all of the names of the different compounds.
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We've talked about some of the many health benefits. What I wanted to finish off with was a few
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different ways to consume your olive oil. So once we've established what are the questions we need to
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be asking to make sure that our olive oil is worthy of being considered a true health and longevity
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food. You have all those questions that you can ask. You can do your own research on whatever brand
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you decide to buy. What are we going to do with it? So the first most obvious way to use your
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extra virgin olive oil is to make salad make your own salad dressings guys. Nothing could be easier.
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As a matter of fact I'm going to make an offer to you this just popped into my head. If anybody wants
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any of my recipes for salad dressings I've been making my own salad dressing. Basically my whole
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life like I come from a household where nobody ever bought salad dressing that was just like
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considered the most ridiculous thing. I would be happy to share with you some of my favorite salad
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dressings. So just reach out to me on Instagram actually and just and maybe we'll do an Instagram
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post about salad dressings. We'll use one of those many chat things and you'll just write
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salad dressing or something and we'll send you a couple of my recipes of salad dressings using
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extra virgin olive oil and you can use those dressings on salad. You can use those dressings
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vegetables whether they're roasted or steamed you can use them on fish you can use them on all
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kinds of stuff. But without even making the dressing extra virgin olive oil drizzled onto your
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vegetables drizzled onto your proteins after cooking is going to confer all of those amazing
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benefits unadulterated. So I know that when I interviewed TJ he's like nah you can roast with it
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you can cook with it for sure but I would say that we want to consume it raw and you want to get
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your kind of like your therapeutic dose raw without cooking it every day. So if we were aiming for
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a quarter cup that would be four tablespoons of olive oil. So let's say we drizzled a tablespoon
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of olive oil on our vegetables at lunch and at dinner. So that's two meals of the day that's two
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tablespoons of olive oil. We're halfway to our goal. Another time that you can use extra virgin olive
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oil is first thing in the morning. With a big glass of water you can actually have a tablespoon
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of extra virgin olive oil kind of like as a medicinal first thing in the morning. It's very satiating.
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You've got to really like this stuff though. I'm not going to lie for people who don't really love
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the because this this kind of high quality olive oil can actually be quite spicy and quite strong.
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Not everybody's going to love it. So maybe you have a teaspoon. Maybe you have another teaspoon
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later. Have a teaspoon before a meal. I actually would be I actually think would be great. Another
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great way to consume your olive oil before a meal is to have some bitters like bitter greens.
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So that could be something like arugula or rapini like one of those vegetables but have like a small
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bowl of arugula with salt pepper a little bit of olive oil and some lemon juice and that gets your
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digestion going. It gets that extra virgin olive oil in and it might actually help you to feel
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fuller faster through the meal. And then the last one which is going to be the one that you're all
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going to be scratching your heads about until you actually try it is you can throw a tablespoon of
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extra virgin olive oil into your morning shake into your protein shake. I will often do this
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first thing in the morning. I actually first learned this from Droll Green who recently published
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a book called The Way. He will teach you as a pre-load meal before you go out and have a meal
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that you kind of either it's a cheat meal or it's you know it's it's a meal you don't want to
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overeat at or something. You would have a way protein shake and you would put a tablespoon of
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extra virgin olive oil into that shake. You're going to want to zap it in your Vitamix. You do not
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want it sitting at the top of the shake that would be gross. You won't even taste it. But I can
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tell you that that protein shake will be a lot more filling and a lot more satiating than any other
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protein shake you've ever had. Trust me on this. Just give it a try. I promise you you won't even
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know it's there and you might actually find quite a lot of benefits from it. I think that's all I've
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got for you guys. We talked about the dressing. We talked about the shake. We talked about it on
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your you can drizzle it on fish, on chicken, on meat, on veggies, on salads, roasted vegetables,
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steamed vegetables, raw vegetables. Oh, the other thing that's really interesting is when you think
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about veggies and all of the vitamins and minerals in the veggies, some of those vitamins like
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ADEK, all of those are fat soluble vitamins. We need good fats for the body to be able to absorb them.
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Guess what? Our rexroversion olive oil fills that fits that bill as well. So,
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okay, that's it for this episode. We kept it to just under twin. Well, we're just a half an hour
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here. So hopefully you got some value from this. And like I said, we will include links to research
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articles in the show notes for those of you who want to dig a little deeper. And otherwise,
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hopefully you all learned a little bit more about olive oil, how to buy it, what questions to ask,
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and how to use it, and what are some of the amazing health benefits of this super food.
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All right. Thanks so much. And until next time, be well.
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If folks, just a quick reminder that all of the information presented in this podcast is for
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information purposes only. No medical advice, no diagnosing, no treatments suggested here.
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Before you try anything that you hear about or learn about here, make sure that you check
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with your medical provider.
