Dr. Steven Masley says extra virgin olive oil is healthy, full of antioxidants that fight inflammation and help with cholesterol and blood sugar. He recommends 2 to 4 tablespoons daily, choosing extra virgin in glass bottles, and using it within 6 to 12 months of harvest.
Questions this episode answers
Approximately 2–4 tablespoons per day (he notes up to 6 tablespoons shown beneficial in some trials).
Preferably within six months to a year of the harvest date.
Glass bottles (avoid plastic packaging due to phthalates).
Chapters
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Is Olive Oil Bad for you? This is JJ Virgin, four time New York Times bestselling author, celebrity nutrition expert and and Fitness hall of Famer. I've been on a lifelong quest for answers to the toughest health questions, and now I'm sharing what I found with you. Welcome to Ask the Health Expert. We one two on Instagram asks. I've been reading that olive oil can be as bad for you as saturated fats. I'm so confused. Which fats should I be eating? Hey, it's JJ and I've got Dr. Steven Masley, physician, chef and nutritionist and author of Smart Fats to answer. Stay with me. Hey jj Virgin here. Okay, real talk. So often the holidays sneak up on me. Travel, gifts, hosting, you know, all the things and suddenly it's like, wait, who spent what and where? And I know I'm not the only one who's looked at a bill in January and thought, wow, that escalated quickly. If you want to keep your finances under control this holiday season, you need to be using Monarch. It's rated the Wall Street Journal's best budgeting app of 2025. Monarch is the all in one personal finance tool that brings your entire financial life together in one clean interface on your laptop or on your phone. Monarch lets you link everything and gives you real time visibility so you're not shocked later. Right now, I've been checking the holiday spending category so I don't accidentally start the new year with that dreaded debt hangover. And honestly, just seeing everything laid out is already helping me stay more aware. This season, Monarch does the heavy lifting. It links your accounts in minutes, gives you smart categorization and super clear visuals. Yes, that end of year reset could be a real goal this time. Don't let financial opportunities slip through the cracks. Use the code virgin@monarch.com in your browser for half off your first year. That's 50% off your first year. @monarch.com with the code Virgin, saving on your education should be a right, not a competition. At University of Phoenix, you'll get the best scholarship or savings you qualify for. Simple as that. Explore scholarship options at University of Phoenix.
Well, I would Say the short answer is absolutely not. Olive oil is good for you, but let's clarify that. Extra virgin olive oil is the type of olive oil that comes from the first time you press olives and they produces an oil that is rich in antioxidants and phytonutrients. And it's really delicately flavored and it's fantastic. It tastes fantastic and it's, it's really good for your health. It lowers inflammation, it improves your cholesterol profile. Consuming up to two to four, even as much as six tablespoons per day can help your blood sugar control insulin resistance. And here's a surprise. You know that adding olive oil at 2 to 4 tablespoons a day in randomized clinical trials trials has actually been shown to help you with weight loss. So extra virgin olive oil has many health benefits. You know, I'm not talking about drinking a cup or more of olive oil a day, but at least in the 2 to 4 to 6 tablespoons, I think it's one of the healthiest fats you can consume. Now let's compare that with regular olive oil. Regular olive oil is not extra virgin olive oil. It's the olive oil that after the olives were pressed, it's treated with chemicals and heat which can damage the fat and leave it laced with chemicals that aren't good for you. So regular olive oil I would prefer to avoid. And sometimes you'll see bottles of it for sale in the store and you'll also see it, you know, in cans and when like other things like sardines could be with extra virgin olive oil or they could be made with regular olive oil. So you're looking for extra virgin olive oil. If you're looking for the best source and the best kind, you know, it, it is limited. It does not get better with time, like red wine. And preferably it should be used within six months to a year. So look for the harvest date when you pick it. I also recommend that you get olive oil from a glass bottle. The olive oil that comes in plastic is probably cheaper. And there's chemicals called phthalates in plastic that are hormone disruptors and they will eventually penetrate into the oil. So if, when you're buying extra virgin olive oil, look for a glass bottle and a harvest date of less than a year, and I think you're set, enjoy it. There's no best olive oil, you know, whether it's Italian or Spanish or California, and it really depends on what you like. So it's your taste preference. And I do think we should look for things that are confirmed. Like California has olive oil that's been proven, so there's a the California Olive Oil Board has, you know, what is actually not diluted and not cut. So you do want to look for pure olive oil and if you can find on the label that it's been tested and confirmed that that's a good idea too. I wish you the best of health using your olive oil.
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