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Writer's pictureJennie Bradley

Unveiling the Power of Extra Virgin Olive Oil: A Game-Changer for Your Health

A Summary of a Zoe Podcast with Tim Spector and Elizabeth Berger


In a recent Zoe podcast episode, renowned experts Tim Spector and Elizabeth Berger dived into the extraordinary world of extra virgin olive oil, uncovering its remarkable health benefits and shedding light on the nuances of choosing the right type for your well-being.




The Extraordinary Elixir of Extra Virgin Olive Oil


Extra virgin olive oil, often hailed as the golden elixir of the Mediterranean diet, has captured the attention of health enthusiasts and culinary connoisseurs alike. Its rich flavour, versatility, with 4-5 tablespoons a day leading to outstanding health benefits, makes it a true game-changer when it comes to nutritional choices. This is so counter-intuitive when it has been drummed into us that 'fats are bad' and must be limited or avoided all together. So let us understand the facts so we can start to rewire our thinking around this subject.


Choosing the Right Extra Virgin Olive Oil


When navigating the aisles of the grocery store, selecting the ideal extra virgin olive oil can be overwhelming. Tim Spector and Elizabeth Berger emphasise the importance of opting for high-quality, cold-pressed extra virgin olive oil . Always check what you're buying, as many bottles on sale, are in fact cheap blends which provide none of the health benefits outlined below. This type is more expensive, but it is worth it in this instance, as it retains a higher concentration of antioxidants and beneficial compounds compared to refined options, preserving its nutritional value , as Tim Spector says "if you're looking for something that could help everything from, prevent dementia, cancer, your immune system, your gut health, your heart, this is something that is worth paying for it."


Unraveling the Health Benefits


1. Cardiovascular Health


Extra virgin olive oil's heart-protective properties have been widely acknowledged, thanks to its high levels of monounsaturated fats. These healthy fats can help lower LDL cholesterol and reduce the risk of heart diseases, making it a valuable addition to a heart-healthy diet.


2. Anti-Inflammatory Effects


Rich in antioxidants such as polyphenols , extra virgin olive oil boasts potent anti-inflammatory properties. Polyphenols are defense chemicals in plants that are then conveyed into the body. They are key antioxidants that nourish our gut microbes, and they're in huge numbers in olive oil compared to other foods. There are 36 known polyphenols in extra virgin olive oil, which when compared to coconut oil, for example, there are six. So incorporating 5-6 tablespoons into your nutrition each day has been shown to have significant affect upon chronic inflammation in the body, which causes metabolic syndromes leading to conditions such as heart disease, stroke and cancer.


  1. Gut Health Effects


    Polyphenols are like rocket fuel for our gut microbes, but most of us are not getting anywhere near enough. So when we drink olive oil, these polyphenols are released into our guts, into our colon, and our microbes will feed off them, and that gives them energy to reproduce.

    They then interact with the cells in our gut and our immune system, sending signals that help our heart reduce inflammation, critically calming down the whole system and meaning that our vessels are in a much better healthy state than they would be if we didn't have these calming defense chemicals.



4. Brain Health and Cognitive Function


Emerging research suggests that the consumption of extra virgin olive oil may have positive effects on brain health and cognitive function. Its ability to protect against oxidative stress and inflammation in the brain could play a role in promoting cognitive wellness.


Olive Oil Bottle

Can you cook with Extra Virgin Olive Oil?


The short answer, is yes. Normal levels of cooking rarely get above 180 degrees, even when frying. It's only when wok frying that you might hit its smoke point, which is about 200. So, for all other cooking, it's perfectly safe and stable because of the saturated fat in the oil.

However, you do lose some of the polyphenols. A Spanish study showed that you lost about 40% of the polyphenols during cooking, but you still had 60%. And at high levels, you did lose 75%, but again, you still had 25%. So, if you've got a very high-quality olive oil, you may prefer to keep that as a raw ingredient rather than cooking with it. But the benefit as well, whilst the polyphenols might be dropping down when you heat them in the olive oil, they will improve the nutritional content of the ingredients that you're actually cooking.


Elevate Your Well-Being with Extra Virgin Olive Oil


In summary, the podcast featuring Tim Spector and Elizabeth Berger underscores the profound impact of extra virgin olive oil on our health. By opting for high-quality, cold-pressed varieties and incorporating this liquid gold into our daily diet, we can savor its exceptional benefits and embark on a journey towards enhanced well-being.


Gone are the days of mundane cooking oils—embrace the power of extra virgin olive oil and savor a healthier, tastier tomorrow!


Extra Virgin Olive Oil, is the star of the show in my new Hard Reset 6 Week Challenge, which has been designed preciselty to reverse metabolic syndrome. If you would like to have meal plans, stunning recipes to follow, weekly workout schedules, support and coaching, then click on the link below to join the next challenge starting on Monday 4th November and ending on 15th December, perfect timing to get into great shape for Christmas!



If you should wish to listen to the entire podcast, here is the link:




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