The 40 ml morning shot
The ritual · 4 min read · 2026-07-08
A 40 ml shot of high-polyphenol olive oil, taken neat first thing in the morning, delivers the full dose of polyphenols before food or heat can interfere. It takes thirty seconds and is the entire routine.
Key points
- One 40 ml shot, neat, first thing. That is the whole habit.
- Raw, never cooked: heat destroys the compounds you are paying for.
- The peppery catch in the throat tells you the polyphenols are intact.
- Consistency matters more than intensity. A daily habit beats an occasional big dose.
The healthiest, longest-lived populations on earth do not take our word for it, and they do not take pills. They pour real olive oil over almost everything, every day. The habit is old, effortless and remarkably consistent, and it is one you can copy tomorrow morning.
One shot, taken neat
A 40 ml shot of high-polyphenol olive oil, first thing, is the whole routine. Taken neat, it delivers the polyphenols before food, drink or heat can get in the way. If drinking olive oil sounds strange, remember that this is exactly how much southern Europe gets through in a day anyway, just poured over bread, greens and soup instead of measured into a glass. If you want the numbers behind the dose, see how much olive oil should you take a day.
Why raw, and never cooked
Polyphenols are heat-sensitive. Frying with your best oil wastes the part you are paying for. Keep it raw: finish a dish with it just before serving, drizzle it over eggs, tomatoes, bread or vegetables, or take it straight. The peppery kick at the back of the throat tells you the antioxidants are intact. The full argument is in can you cook with extra virgin olive oil.
Consistency beats intensity
The benefit is not in one heroic dose. It is in the small, daily, unbroken habit, the way the Mediterranean has always done it. A 500 ml bottle is twelve mornings at a 40 ml shot, which is why a monthly rhythm fits the ritual so naturally: a fresh bottle arrives before you finish the last, and the morning shot never breaks.
Common questions
Is it good to drink a shot of olive oil every morning?
Yes, provided it is a genuine high-polyphenol extra virgin oil. Taken neat, a 40 ml shot delivers the polyphenols intact, before cooking or other foods can interfere.
What does a shot of olive oil do?
It delivers polyphenols such as hydroxytyrosol and oleocanthal, which help protect blood lipids from oxidative damage and are linked to lower inflammation.
Should olive oil be taken on an empty stomach?
It is a simple, reliable way to guarantee the daily dose, and it makes the habit easy to keep. There is no strong evidence that an empty stomach is strictly necessary.
Keep reading
WOW Longevity high-polyphenol olive oil