Simple solutions to fit Real Life

Since taking a dive into better nutrition, I’ve been in a full-on love affair with olive oil.

At first, Mark and I swapped out our old cooking oils for olive oil for the most scientific reason of all: we’d heard it was “better.” We also knew it was a big part of the Mediterranean diet—which we’d also heard was a superior way of eating. (If you’re noticing a theme here, yes: early on, our nutrition strategy was basically vibes + rumors.)

But once I started doing a more formal deep dive into nutrition, I learned why olive oil deserves its reputation—and why it’s one of the easiest things you can add to your day that actually moves the needle on health.

The podcast that made me want to bathe in olive oil (in a normal way)

I found this information after using the most comprehensive research method available: I googled “best nutrition podcast.” That rabbit trail led me to ZOE: Science & Nutrition—a podcast that digs into gut health research and turns it into something a regular human can understand.

For this former liberal arts student’s brain: extremely appreciated.

In a July 2024 episode featuring olive oil expert Elizabeth Berger and researcher Tim Spector, they broke down olive oil in a way that was both fascinating and wildly practical. Here are the key takeaways—and how to use them in real life.

1) Extra virgin olive oil is the “whole-food” version (and that’s why it matters)

Extra virgin olive oil (EVOO) is essentially fresh-pressed olive juice. Nothing added. It naturally contains protective compounds—especially polyphenols, which are a big part of what makes it so beneficial.

Lower-grade “olive oil” is typically more processed and may be extracted more aggressively (sometimes even using solvents). In the process, you end up with fewer of those helpful compounds.

Bottom line: If you’re buying olive oil for health benefits, go for extra virgin. It’s not just a fancy label—it’s a different product.

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2) The health benefits are legit—and the evidence is strong

We’re not talking about one influencer’s “my skin cleared up” testimonial.

There are decades of observational studies linking olive oil intake to lower risk of heart disease and stroke, with growing evidence pointing toward lower cancer risk, too.

One major turning point was the large, long-term PREDIMED study in Spain. Thousands of participants were followed for seven years. One group was given extra EVOO, another group was given nuts, and another group continued their usual Mediterranean-style eating.

The EVOO group saw significant reductions in things like heart disease and stroke, and there were strong signals for other benefits as well.

And here’s what hit me: they weren’t being asked to become perfect eaters. They were being asked to add olive oil.

If adding EVOO can create measurable improvements… imagine what happens when you also replace your “meh” oils with it.

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3) It’s not just “good fat”—it’s the polyphenols that make EVOO special

Yes, olive oil contains healthy fats (including monounsaturated fats), but the real MVPs are the polyphenols.

Polyphenols are powerful plant compounds that support health in a bunch of ways—especially by feeding your gut microbes and helping reduce inflammation.

They mentioned that EVOO contains dozens of known polyphenols, far more than many other oils.

My personal takeaway?

Collect polyphenols like trading cards, people.

And here’s a funny (and useful) clue you’ve got a high-polyphenol EVOO:

If you take a sip and get a peppery burn or a little cough in the back of your throat, that’s often a sign of a compound called oleocanthal, which has strong anti-inflammatory properties.

So yes—if your olive oil makes you cough a little, congratulations. You bought the good stuff.

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4) Freshness matters—olive oil is seasonal and time-sensitive

This part was a big “wait… what?” for me.

EVOO isn’t like sugar or flour where you can stash it for years and assume it’s fine. It’s more like a fresh product, and it changes over time.

They emphasized:

• EVOO is best within about 18 months of harvest.
• Once opened, aim to use it within about 3–4 months.
• Check the harvest date when you can.

So if you’ve been “saving” your good olive oil for a special occasion… you’re accidentally saving it for the moment it’s less special.

Use it. Enjoy it. Let it live its best life.

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5) Yes, you can cook with EVOO—just be strategic

This was the #1 question people asked: Is it safe to cook with olive oil?

Answer: yes.

At normal home-cooking temperatures, EVOO is safe and stable. Heating does reduce some polyphenols (they cited meaningful loss with cooking), but you still keep plenty—especially if you started with a quality oil.

Plus, cooking vegetables with EVOO can actually improve the nutritional value of the food you’re eating.

Best strategy:

Cook with EVOO and finish with EVOO.

That final drizzle at the end is the grand slam.

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How to incorporate EVOO daily (without making your life weird)

Here are two simple ways to make olive oil part of your everyday routine:

1) Replace butter and other cooking oils with EVOO

We cook almost everything with olive oil:

• Eggs
• Sautéed veggies
• Grains like quinoa and farro
• Pasta dishes
• Roasted veggies

If you’re currently using vegetable oil or butter as your default, this is the easiest upgrade you can make.

2) Finish your food with a drizzle

Try EVOO on:

• Soup
• Fish
• Roasted veggies
• Salads
• Beans and lentils
• Cooked pasta (especially with garlic, lemon, and salt—simple and unreal)

A drizzle takes 3 seconds and makes food taste like you know what you’re doing.

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Happy eating, friends—because yes, we really can enjoy the things that are good for us.

And if you’re feeling stuck in survival mode and want personal, one-on-one support to bring back energy, balance, and vitality: I offer free assessment calls. Sign up HERE. Let’s talk about the simplest healthy choices you can start making today—and how to make them stick.