Extra Virgin Olive Oil for Longevity: 3 Tbsp a Day at 71

At 70 years old, on my quest to become the first verified human to reach 200, I've made extra virgin olive oil a non-negotiable part of my daily protocol. I consume 2-3 tablespoons of high-polyphenol, cold-pressed extra virgin olive oil every day—not just for the rich flavor, but because the science overwhelmingly supports it as one of the most powerful tools for extending healthspan and lifespan. In The 200 Year Life Project, we're all about evidence-based strategies to defy aging, and extra virgin olive oil stands out as a superstar.

Why Extra Virgin? It's All About the Polyphenols

Not all olive oils are created equal. Regular or refined olive oil lacks the bioactive compounds that drive the benefits. Extra virgin olive oil is the least processed, cold-pressed directly from fresh olives, preserving over 30 powerful polyphenols like hydroxytyrosol, oleocanthal, and oleuropein.

Oleocanthal: Mimics the anti-inflammatory effects of ibuprofen, reducing chronic inflammation—a hallmark of aging.

Hydroxytyrosol: One of the strongest antioxidants in nature, protecting cells from oxidative stress and supporting brain and heart health.

Oleuropein: Contributes bitterness and offers anti-cancer and neuroprotective properties.

These compounds are why extra virgin olive oil gets the peppery “throat burn”—a sign of high quality. Studies show the benefits come primarily from these polyphenols, not just the monounsaturated fats.

Proven Benefits Backed by Science

1. Cardiovascular Protection
The landmark PREDIMED study showed that a Mediterranean diet supplemented with extra virgin olive oil reduced major cardiovascular events by about 30%. Higher extra virgin olive oil intake was linked to lower risks of heart attack, stroke, and CVD death. A Harvard study found that consuming more than ½ tablespoon daily was associated with a 19% lower risk of dying from any cause over 28 years, with even stronger reductions in CVD mortality.

2. Longevity and Reduced Overall Mortality
In Blue Zones like Sardinia and Ikaria—where people routinely live past 100—extra virgin olive oil is a dietary staple. Residents consuming high amounts show lower mortality rates. One analysis linked high-polyphenol extra virgin olive oil intake to living 9.5 years longer after age 65.

3. Anti-Inflammatory and Antioxidant Power
Chronic inflammation drives aging. extra virgin olive oil's polyphenols reduce inflammation markers, protect against oxidative damage, and may even promote autophagy (cellular cleanup).

4. Brain Health and Neuroprotection
Extra virgin olive oil supports cognitive function, with links to lower risks of Alzheimer's and dementia. Polyphenols cross the blood-brain barrier, combating neurodegeneration.

5. Cancer Risk Reduction and Metabolic Health
Observational studies show inverse associations with breast, colorectal, and other cancers. extra virgin olive oil improves insulin sensitivity and may help prevent type 2 diabetes.

6. Bone and Skin Vitality
Emerging evidence points to reduced bone loss and better skin elasticity from polyphenols.

The Research Behind This

PREDIMED, New England Journal of Medicine, 2018 — 7,447 adults aged 55 to 80 at high cardiovascular risk, randomly assigned to a Mediterranean diet with extra virgin olive oil, the same diet with nuts, or a low-fat control. The olive oil group had a roughly 30 percent lower rate of heart attack, stroke and cardiovascular death over 4.8 years. They were given about a litre of oil a week and told to use at least four tablespoons a day.
Guasch-Ferré et al., BMC Medicine — within PREDIMED, every extra 10 g a day of extra virgin olive oil was associated with 10 percent lower cardiovascular risk. Ordinary olive oil did not show the same effect, which is the argument for buying the real thing.

One thing about PREDIMED you should know, because most sites quoting it do not mention it. The original 2013 paper was retracted in 2018 over irregularities in how some participants were randomised. It was re-analysed and republished the same year, and the conclusions held. The 2018 version is the one linked above, and it is still the largest randomised dietary trial ever run for cardiovascular prevention.

This is why olive oil sits near the top of my list. Almost nothing else I take has a randomised trial of this size behind it.

How I Incorporate Extra Virgin Olive Oil into My 200-Year Protocol

I drizzle it on salads, veggies, and proteins; use it for low-heat cooking; or take a straight tablespoon. It's on my public protocol at my protocols.

Start with 1-2 tablespoons daily, building to 3-4. Choose dark bottles, early harvest, and third-party tested for purity.

Extra virgin olive oil isn't just food; it's medicine from nature. In the Blue Zones and major trials, it's proven to add healthy years. For anyone serious about radical longevity, make high-quality extra virgin olive oil your daily “liquid gold.”

What's your favorite way to enjoy extra virgin olive oil? Share below—let's build this 200-year community together!

There is more on this in my full supplement stack.

If you want the rest of what I do, my full daily regimen is in my protocols, the training side is under fitness, every number I track is in test and stats, and the products I actually use are on my discount codes page.

Stay sovereign, stay healthy,
Gary

A note from Gary: I am not a doctor, and I am definitely not your doctor. I am a 71-year-old man running a 129-year experiment on himself in public. Nothing here is medical advice. Talk to your physician before changing anything.

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