As we age, maintaining metabolic health, hormone balance, cardiovascular function, and recovery becomes more challenging. While we should very well keep our attention on protein, exercise, sleep, and supplementation; one simple dietary habit deserves attention: consuming a tablespoon of extra-virgin olive oil (EVOO) before bed. In all transparency, this is a new one for me. Clearly I’ve consumed olive oil on salads and coupled with bread at Italian restaurants but had no idea of the overall health benefits when taken in its natural state minutes before laying down for the evening. I’ll lay out what I found and hopefully if you weren’t already aware; there’s something in this for you to chew on, or swallow in this case.

What Makes Extra-Virgin Olive Oil Special?

First and foremost, not all olive oil is equal and the type matters. EVOO is the least processed form, retaining higher levels of polyphenols, antioxidants, and bioactive compounds. These compounds have been linked to reduced oxidative stress, inflammation control, and improved markers of cardiovascular health and function. EVOO has been shown in many trials to help lower systolic blood pressure, reduce LDL oxidation, and improve endothelial or blood vessel function. And it gets even better: It has also been associated with longer life expectancy and lower risks of cardiovascular disease, dementia, and cancer. As an example, people who consume more than ½ tablespoon daily have seen a 19% lower risk of all cause mortality. So I started doing the math and thought; (1) tablespoon taken at night not only provides a dose of healthy fats and all the bioactives aforementioned, but it also gives me an almost 20% advantage to live longer all while my body repairs and resets itself? Too easy!

What Is It Doing While I Sleep?

1. Providing You Anti-Inflammatory Support

Chronic low-level inflammation is a hallmark of our body aging and the many metabolic disorders that come with it. EVOO contains oleocanthal, which is a phenol that acts in a way similar to low-dose ibuprofen: It inhibits COX enzymes and reduces inflammatory signaling. In other words, it blunts inflammation that occurs overnight and this is especially helpful for those of us that are active, exercise and/or deal with joint issues.

2. Improving Your Cardiovascular Health

Because olive oil supports vasodilation, lowers blood pressure, and protects LDL from oxidation, having a shot before bed may help maintain “favorable” vascular conditions overnight. This translates to a good ole salute in the morning due to fats that help maintain healthy lipid profiles.

3. Giving You Fatty Acids During Your Fasting Period

Clearly you’re not eating, thus your body is fasting overnight. Consuming EVOO before bed provides a clean supply of monounsaturated fatty acids (MUFA) during this fasting period, helping preserve cell membranes, mitochondrial function, and supporting metabolic signaling.

4. Activating Neuroprotective & Cognitive Benefits

Taking EVOO before bed and consuming it regularly has been linked to slowing the aging of the brain and reducing risks of dementia by supporting overnight neuronal repair and antioxidant defenses in the brain.

5. Anti-Aging & Oxidative Stress Defense

EVOO’s polyphenols help to get rid of free radicals, support DNA repair, and reduce oxidative stress; all in the name of healthy aging. Taking EVOO at night ensures your body has that support during the time of deep repair and regeneration.

How Much & How Do I Take It?

One thing to remember and keep in mind is EVOO contains calories. Most serving sizes will show anywhere from 120-140 calories. I bring this up to ensure that you’re accounting for this in your total caloric intake for the day. As with any other supplement or food for that matter; you’ll want to check with your doctor before taking, especially if you’ve been prescribed medications. There are some blood specific medications that could negatively interfere with EVOO.

• Typical dose: One tablespoon (15 ml). That’s it! You can either grab a big spoon, measuring cup or a medicine cup that comes with cough syrups. Pour up, throw it back and let it work.
• Timing: Immediately before bed, ideally after finishing food and drink 1–2 hours prior. Essentially, you want to ensure you take it on a fairly empty stomach. If you’re following the 3,2,1 protocol, this will be automatic.
• Quality matters: Use a high-quality extra-virgin olive oil, cold-pressed, fresh, with robust phenolic content. Ensure it’s in a glass bottle that’s darker in color and when you store it; make sure it’s in a cool and dry place away from light. You’ll also want to check the lot date (if applicable) and expiration date. You don’t want oil that’s been sitting on the shelves too long and it makes sense to buy smaller bottles over bigger bottles for freshness sake. We don’t want you taking rancid EVOO.
• Method: The best way to take it is straight however; you can mix it into a small serving of non-acidic food, like plain yogurt or a small salad if taste or digestion is an issue.

Call To Action

For men over 40, adding a high-quality tablespoon of extra-virgin olive oil before bed is a simple, cheap and low-effort habit that may provide beneficial support where it matters most: Because it’s backed by decades of research, you can nudge this into the low-risk/high-reward category as long as it’s properly monitored and not overdone. So now, it’s your turn: Stay consistent for at least a couple weeks and don’t forget to come back here and comment your results, discoveries and changes!

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I’m sure if you go to the kitchen, you likely have some EVOO tucked away in the pantry or in a cabinet above the stove. How long has it been there? Has it been exposed to heat and steam? Does it smell rancid? How bout we remove all of those concerns and re-up on this high quality bottle that’ll get to you in a day or (2)? Just remember to let everyone in the household know that this bottle is for YOU only!