Olive Oil Will Change Your Life—Here’s How

Want to become healthier with just one simple change to your diet?

If you want to reduce your risk of inflammation-related diseases, like cardiovascular disease, Alzheimer’s, stroke, diabetes and cancer…

Then you want extra virgin olive oil (EVOO).

Extra virgin olive oil is a primary component of one of the healthiest diets on the planet: the Mediterranean diet. This nutritious fat plays a role in chronic inflammation by minimizing inflammatory pathways, regulating metabolic processes, detoxing cells, and protecting blood vessels.

These properties make it one of the key fighters and prevention methods against serious diseases, including cancer, heart attack, and stroke.

EVOO can even impact your genes and epigenetics!

What is the value of adding extra virgin olive oil to your diet? How will it impact your health? And how can you make olive oil a part of your daily nutrition?

What is extra virgin olive oil? 

Olive oil is the natural oil extracted from olives, which are fatty fruits. In its purest form, olive oil contains a number of beneficial bioactive components, including oleic acid, biophenols, and vitamin E.

EVOO is a source of unsaturated fats, specifically monounsaturated fats. Monounsaturated fats are a necessary and nutritious part of your daily macros. Oleic acid is the predominant fatty acid in olive oil, making up about 73% of EVOO. It’s considered one of the healthiest fatty acids on the planet (that we know of). We’ll get more into these benefits below.

About 24% of olive oil is saturated fats, omega-3s, and omega-6s. Omegas are essential fatty acids that the body needs for everyday function. Omegas play a role in brain function, cardiovascular disease, asthma, diabetes, osteoporosis, arthritis, macular degeneration, depressive disorders, skin disorders, and more.

100 grams of olive oil contains:

  • Monounsaturated fat: 73%
  • Saturated fat: 13.8%
  • Omega-6: 9.7%
  • Omega-3: 0.76%
  • Vitamin E: 72% of the RDA
  • Vitamin K: 75% of the RDA

1. Helps prevent cancer

One of the most potent benefits of olive oil is its impact on cancer. Olive oil is filled with antioxidants like vitamins E and K that help fight off disease and inflammation. Olive oil also contains a large number of specific anticancer agents like squalene and terpenoids.

Oleic acid in EVOO is especially cancer-fighting. Oleic acid fights free radical damage, which is the main cause of cancer. It’s also highly resistant to oxidation, and it plays a role in controlling genetic expression (also referred to as epigenetics).

Oleic acid suppresses the overexpression of HER2, which is an oncogene (a gene that can transform a cell into a tumor cell). This acid has been shown to reduce the onset, progression, and metastasis in a number of cancers by inhibiting the HER2 gene activity.

Moreover, studies show that the oleocanthal in EVOO can kill cancer cells in less than an hour… while most cells die between 16 and 24 hours. This means that it can help kill cancer cells before they even have the chance to grow or spread.

In fact, a number of experts believe that olive oil is the main reason why people in Mediterranean countries have a lower risk of cancer.

2. Reduces chronic inflammation

The antioxidants that help prevent cancer also assist in fighting systemic (body-wide) inflammation. Chronic inflammation is the number one cause of serious diseases like diabetes, cancer, and cardiovascular disease.

Oleocanthal is a compound in olive oil that shows surprisingly similar features as that of ibuprofen. Ibuprofen is a non-steroidal anti-inflammatory, like over-the-counter Advil or Motrin. You take ibuprofen if you have inflammation in the body, like a headache, a fever, or a swollen ankle. Thus, if oleocanthal has almost identical properties to ibuprofen, it could be a natural solution for long-term and chronic inflammation.

Moreover, oleic acid reduces the serum C-reactive protein, which is a driver of chronic inflammation.   

3. Improves heart health

Chronic inflammation is a major driver of heart disease. As discussed above, olive oil helps minimize chronic inflammation, which in turn helps keep the heart healthy. One study found that olive may even lower blood pressure, reducing the need for blood pressure medication by nearly 48%.

Moreover, the oleuropein in olive oil can actually help prevent the oxidation of LDL “good” cholesterol. This keeps the good cholesterol levels high, which in turn minimizes levels of bad cholesterol. High good cholesterol and low bad cholesterol is essential to long-term heart health and the prevention of cardiovascular disease.

Some studies show that olive oil can also improve endothelial (blood vessel) health and strength. One study suggested that it increases the release of nitric oxide, which is the compound that relaxes and expands the blood vessels to let blood flow freely. This allows more blood to naturally move to the heart. Nitric oxide also plays an important role in preventing erectile dysfunction… so olive oil may be good for the blood vessels in your penis too!

Most importantly, a study of 7,447 participants, aged 55 to 80 at high risk for heart disease, found that diets supplemented with EVOO or nuts significantly reduced the incidence of major cardiovascular events. This is only one of a number of studies practically proving the heart-healthy benefits of the Mediterranean diet.

4. Reduces the risk of stroke

Olive oil has been linked to a lower risk of blood clotting. Blood clots are the cause of heart attack, stroke, and pulmonary embolism.

One review analyzed 32 studies and found a significant association between a higher intake of olive oil and a reduced risk of death by any cause; EVOO especially showed a minimized risk of stroke with nearly a 17% reduction.

Another study of over 38,000 participants found an inverse association between olive oil consumption and stroke.  

5. Improves brain health

The Mediterranean diet has been shown to promote cognitive function and brain health throughout life, especially in later years.

EVOO also plays an important role in minimizing the risk for Alzheimer’s disease and dementia. Patients with Alzheimer’s have a buildup of beta amyloid proteins in their brain. But research shows that EVOO can actually clear out these proteins, which may help prevent Alzheimer’s.

6. Fights mood disorders

Mood disorders like anxiety or depression occur when the brain doesn’t have enough serotonin or dopamine, which are the “happy hormones” that play a role in mood, sleep, and cognitive function. Olive oil may actually balance these hormones to minimize cortisol and leave room for the production of these happy hormones.

Olive oil’s anti-inflammatory properties also help reduce inflammation in the brain that can cause neurological disorders.  

One study found that an intake of unsaturated fats has an inverse relationship with depression, while trans fats have a linear and proportional relationship.

Olive oil may actually make you happier!

7. Strengthens bones

Research shows that olive oil can positively affect bone thickness. Patients with osteoporosis, which is a decrease in muscle mass, are at greater risk of fractures and breaks—which can even be fatal in older patients.

Olive oil, though, may help fight against osteoporosis and arthritis by allowing the body to better absorb calcium, which is necessary for strong bones.

8. Reduces risk of type 2 diabetes

Type 2 diabetes is an American epidemic. It’s expected that by 2050 1 in 3 Americans will be diagnosed with type 2 diabetes.

Olive oil actually stabilizes blood sugar and insulin levels. Balancing out insulin helps increase insulin sensitivity, which minimizes the risk for diabetes.

One small study of non-diabetic subjects found that eating a Mediterranean diet with olive oil reduces the risk of developing diabetes by 40%. A second study confirmed these findings, as olive oil caused less of a spike in blood glucose levels than corn oil.

9. Manages weight  

Low-fat diets, like high-protein diets, can actually cause you to gain more weight. Cutting healthy fats out of your diet means taking away one of your three essential macronutrients that keeps your body functioning.

Olive oil is a necessary healthy fat that will not make you fat. In fact, it might do just the opposite.

Countless studies have linked the Mediterranean diet to lower body fat, obesity prevention, and weight loss. In fact, one study found that those eating a Mediterranean diet have an 88% lower risk of obesity. 
This weight management likely has three causes.

  1. Olive oil can also help regulate insulin and blood sugar levels. Spikes in sugar levels cause the body to store fat, but minimizing these spikes can help regulate how your body uses its energy.  
  2. The Mediterranean diet encourages a higher intake of fruits, vegetables, and fish, which all have positive effects on weight.
  3. Healthy fats help reduce hunger, which minimizes the number of calories consumed.

What’s the best kind of EVOO?

There are different types of olive oil out there, some better than others. You want to make sure that you’re getting extra virgin olive oil. The “extra virgin” means that it’s as pure as possible. Other types of olive oils go through a refining process that can remove all of the antioxidants and bioactive compounds—and some brands even add in unhealthy, saturated fats!

Make sure that you’re getting real extra virgin olive oil. Do your research to ensure that your “extra virgin” hasn’t been diluted with other refined oils (which is a common oil scam in our grocery markets today)

A good rule of thumb is to go for the darkest bottle of olive oil on the shelf. Darker bottles help protect the oil inside, because the active components in olive oil can go bad when exposed to the sun.

Look for pure oil in dark bottles.

How do you consume extra virgin olive oil?

I love olive oil because it’s so versatile—and delicious!

Olive oil is a great salad dressing. Olive oil and vinegar is one of the healthiest—and tangiest—ways to spice up your favorite salads.  

If I’m treating myself to a dish of whole-wheat pasta, I’ll throw some olive oil in with my tomato-basil sauce for a deliciously healthy addition. If you like your pasta plain, a few tablespoons of olive oil adds a bit of flavor while softening the pasta.  

Best yet, extra virgin olive oil is great for cooking. Studies show that it can withstand high temperatures while resisting oxidation. Other oils actually emit toxic fumes and produce harmful free radicals when exposed to high temperatures.

Not only does EVOO not create toxic chemicals when heated, but it also maintains the majority of its antioxidants and bioactive compounds even at high temperatures! This means that cooking with EVOO can actually add more nutrition to some of your favorite healthy dinners.

So throw a capful of EVOO in the pan to sauté your veggies or grill up some chicken. I’ll even put a few drops in the water before boiling pasta or rice as a substitute for salt. EVOO adds flavor and helps the grain cook faster, and it’s a great way to minimize your sodium intake.  

There’s not much you can’t do with extra virgin olive oil.

Pro-tip: Olive oil also has antibacterial properties. Studies show that it can reduce bacteria like Salmonella, Listeria, and H. pylori, even when used in mayonnaise and salads. One study even found that EVOO is effective against 8 strains of H. pylori that are resistant to antibiotics. Toss your salad in olive oil for added layers of protection.


I like to think of extra virgin olive oil as the chimney sweep. It clears out your heart, blood vessels, brain, hormones, fat cells, and more. It basically helps “reset” your body and genetics towards a healthier resting state.

Best yet, incorporating more EVOO in your diet is a small, delicious change that will radically improve your health.

Do you want more nutrition tips that will help boost your vitality in weeks?  

Do you want to be the most vibrant and sexy you’ve ever felt?

Are you ready to take action to regain your health and vigor?

Are you ready to upgrade your health?

Schedule a consultation to learn how.

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In Male 2.0™, Dr. Tracy Gapin has turned everything we once thought we knew about men’s health and performance upside down. The old model of how to be “a man” is broken. A man who works himself to death.  Unfortunately, a man who tries to NOT get sick but isn’t really healthy either.  And a man who takes a pill for every ill but is never really cured. That was Male 1.0. Now, imagine being THE MAN ─ owning your performance in the bedroom, the weight room, and the boardroom. Living a fully optimized life. Becoming limitless. This is Male 2.0!

Tracy Gapin, MD, FACS  is a board-certified Urologist,  world renowned Men’s Health & Performance Expert, Author, and Professional Speaker. Using state-of-the-art biometric monitoring, nutrition and lifestyle intervention, Dr. Gapin coaches Fortune 500 executives and evolutionary leaders of business, sports medicine, and high performance. He specializes in cutting-edge precision medicine with an emphasis on epigenetics, providing men with a personalized path to optimizing health & performance. www.GapinInstitute.com

Want more tips to optimize your health?  Listen to the latest podcasts. Click HERE

Happy Men’s Health Month!

Happy Men’s Health Month! June is our favorite month because it’s a period dedicated to education and awareness about men’s wellness. This is a great opportunity for the media, healthcare providers, and public policy creators to bring men’s sexual health to the forefront of the healthcare conversation.

Did you know that the life expectancy for males is 76.1 years, while the life expectancy for females is 81.2 years?

Although it’s possible that there are genetic factors, most experts believe that behavior plays a larger role in the shortened life expectancy of the American male.  

This June, it’s time to commit to your health. With awareness and understanding of common men’s health concerns, you can reduce your risk of serious health concerns.

What are common male health concerns?

Not every man will have the same lifestyle, behaviors, and health risks. However, there are a number of diseases that affect a large percentage of men, especially with age.  

Below are the most common male health concerns and their typical causes or risk factors.

Heart disease

The most prominent male health threat is heart disease. Heart disease is the leading cause of death for men in the U.S., accounting for nearly 1 in 4 male deaths. It’s much more common in men than women, with over 3/4 of sudden cardiac events occurring in men.

One of the most frightening statistics about heart disease is that half of the men who die suddenly from heart disease have no previous symptoms.

Though not showing symptoms, research has proven that heart disease can be preventable. The key factors for high risk of heart disease are all controllable:

  • Diabetes
  • Overweight
  • Poor diet
  • Physical inactivity
  • Excessive alcohol use

Other significant risk factors for heart disease include high blood pressure, high LDL cholesterol, and smoking. Unfortunately, though, half of American men have at least one of these three risk factors—even though these are entirely dependent upon lifestyle choices.

Heart disease isn’t something to mess with. At the very least, it can cause erectile dysfunction and reduced quality of life. At the worst, it can be fatal. 

Prostate cancer

Prostate cancer is the most common cancer among men (except for skin cancer). It is often treatable, but it’s the second leading cause of cancer death behind lung cancer. In America, 1 in 9 men will be diagnosed with prostate cancer during his lifetime, and 1 in 41 will die of it.

Prostate cancer is rare before age 40 and becomes much more frequent after age 65. Nearly 6 of 10 diagnosed cases occur in men over the age of 65, and the average age of diagnosis is 66. 

Early detection is key to treating prostate cancer. It is completely curable if caught early enough. In fact, with early detection, the 5-year relative survival rate of prostate cancer is 99%, the 10-year survival rate is 98%, and the 15-year survival rate is 96%. Thus, it’s recommended that prostate cancer screening start at age 50 and occur at least every five years. For some men, doctors may recommend yearly screenings.

Risks for prostate cancer include age, family history, race, nationality, sedentary lifestyle, diet, calcium, obesity, beer, smoking, height, and Agent Orange.

Learn more about prostate cancer here.

Erectile dysfunction

Erectile dysfunction (ED) is a common concern for men, affecting about 40% of men in their 40s, 50% of men in their 50s, 60% of men in their 60s, and 70% of men in their 70s. ED also called impotence, is when a man cannot get or sustain an erection long enough to have satisfying sexual intercourse. It becomes a long-term concern that can impact sexual health, relationships, and even mental health.

Although it’s more common for men of older age, studies suggest that 1 in 4 men seeking treatment for ED are under the age of 40. Those under age 40 also often have more severe symptoms of erectile dysfunction.  

Erectile dysfunction is often not a disease in and of itself. It is usually a symptom or side effect of another serious health concern like heart disease, high blood pressure, diabetes, or obesity. ED is often one of the first warning signs that something serious is going on in the body.

Thus, if you’ve been experiencing ongoing erectile dysfunction, you want to talk to your doctor as soon as possible. Your doctor will usually consider ED as a symptom, so they will screen you for other potential concerns as well.  

There are a number of potential causes of erectile dysfunction including:

  • Stress
  • Anxiety and depression
  • Performance anxiety
  • Smoking
  • Drug or alcohol abuse
  • Heart disease
  • Kidney disease
  • Diabetes
  • Obesity
  • High cholesterol
  • High blood pressure (hypertension)
  • Neurological diseases
  • Hormonal disorders
  • BPH
  • Low testosterone
  • Peyronie’s disease
  • Prostate cancer treatment
  • Porn addiction

ED can also be a side effect of certain medications you’re taking—including the medications that could be causing your ED in the first place. Work with your doctor to understand where your ED is coming from and what you can do about it.

Check out more erectile dysfunction resources here!

Low testosterone

Testosterone is the “man” hormone. It’s the most important hormone in maintaining male health including muscle mass, hair growth, bone density, red blood cell development, and sex drive. It also plays a role in cognitive function, mood stability, exercise endurance, and energy.  

Testosterone levels naturally decline with age. But this decline can create serious health problems for men. Low testosterone can cause:

  • Lower libido
  • Fatigue
  • Erectile dysfunction
  • Weight gain and obesity
  • Reduced muscle mass
  • Mood changes
  • Reduced cognitive function
  • Poor memory
  • Arthritis
  • Increased risk of heart disease

Men with low testosterone often present a general feeling of “un-wellness.” If you’ve been feeling “off” recently, you may be dealing with low testosterone.

There are natural ways to boost testosterone, and there is the possibility of replacement therapies if lifestyle changes aren’t showing fast results. You can quickly overcome low testosterone if you commit to your health and wellness! 


A stroke is caused by a clot or ruptured blood vessel that cuts off blood flow to the brain. This can cause lasting brain damage that can have serious and fatal implications.

Stroke is the fifth leading cause of death in the U.S., numbering about 800,000 deaths yearly with an additional 130,000 from stroke-related complications. Men are at a higher risk of stroke than women.

There is an increased risk of stroke in those who smoke, have high blood pressure, have diabetes, abuse drugs or alcohol, are overweight or obese, or live a sedentary lifestyle. Don’t put yourself at unnecessary risk for something that could permanently damage your brain.


Diabetes is when your body doesn’t produce enough insulin (type 1) and/or can’t use its insulin properly (type 2). This causes sugar levels to rise, which can create serious health concerns. It increases the risk of heart disease and impacts eyes, kidneys, and nervous system. It’s also directly linked to increased prevalence of erectile dysfunction.

The risks for type 2 diabetes and complications from diabetes include smoking, being overweight, sedentary lifestyle, high blood pressure, and high cholesterol. It’s also more common in men over age 40.

See if you may be at risk for type 2 diabetes with this 60-second online test.


After age 40, the prostate can start to grow. This is called benign prostate enlargement, and it’s “mostly” benign. Although it isn’t dangerous, it can create a number of sexual health concerns for men. It mostly impacts the urinary tract, creating a number of “bathroom” problems like a sudden urge to go to the bathroom or a slow urine stream.

BPH has also been linked to erectile dysfunction and other metabolic diseases. This is because the prostate typically grows when there’s a change in the prostate cells. This can be due to infection, prostate cancer, prostate cancer treatment, age, or other factors.

Although BPH is itself not harmful, it’s often the first sign of another underlying factor. Enlargement is a signal that something in your body is changing your prostate cell makeup—and it’s not a sign to be ignored.


Mental health is equally—if not more—important than physical health. Suicide is the 10th leading cause of death in America, and almost 45,000 people die by suicide yearly. Men die by suicide 3.53x more than women, and the rate is higher in middle age.

Too many men feel like they’re drowning with no route for escape. Men’s health month is the perfect time to open up the conversation about men’s mental health.

If you are struggling or feeling lost, it’s important that you realize you’re not alone—and you won’t feel this way forever. Find a local professional or support system to take the first steps towards regaining your life.

Metabolic syndrome

Metabolic syndrome is the term used to describe a collection of conditions that increase the risk for diseases, like cardiovascular disease and diabetes. Conditions of metabolic syndrome include:

  •     Insulin resistance (pre-diabetes)
  •     Hypertension (high blood pressure)
  •     High cholesterol
  •     High blood sugar
  •     Obesity 

Metabolic syndrome is a direct cause of lifestyle choices like diet and exercise.

Did you know…

Chronic inflammation may be the link between all of the above diseases including heart disease, cancer, stroke, depression, and Alzheimer’s. Preventing chronic inflammation may help minimize the risk of disease. Learn more about chronic inflammation here.

How can you protect your health?

Handsome businessman with eyeglasses working from home

I didn’t present you with all the major male health problems to scare you. I’m not here to spook you. Rather, I’m here to remind you of your own mortality—as well as your CONTROL over your mortality.

All of these diseases are preventable with the right lifestyle changes and behaviors. So what can you do to make sure you’re maintaining your health and wellness this June—and the rest of the year?

  1. Get yearly screenings.

When was the last time you went for an annual checkup? If it was more than a year ago, it’s time to go get screened.

Yearly screenings are the top prevention method for all of the above diseases. It allows you to “catch” diseases or conditions early, so they can be treated and monitored.

You should get an annual liver, kidney, sugar, and cholesterol screenings at the very minimum. Also, talk to your doctor about a PSA test as a preliminary prostate cancer checkup.

Kill the monster while it’s a baby before it turns into an unstoppable force. If you catch diseases when they’re early on, they’re more treatable. 

  1. Eat a healthy diet. 

Diet is one of the key lifestyle factors to overall health and wellness. Diet impacts your genetic expression and epigenetics,  meaning it plays a role in just about every disease.

Studies show that you can prevent prostate cancer with a healthy diet

Learn more about eating a healthy diet with the following resources: 

  1. Exercise.

Exercise is one of the simplest ways to fix nearly all of your health problems. Working out 4-5 hours per week can:

  • Help lose fat and maintain a healthy weight
  • Improve metabolism
  • De-methylate genes
  • Improve sleep
  • Minimize stress
  • Elevate mood and happiness
  • Regulate blood pressure
  • Reduce bad cholesterol
  • Get rid of inflammation

Exercise is one of the easiest ways to control your health—without even thinking about it. Whether you swim, walk, lift weights, or play Frisbee, your body needs movement to be healthy and strong. I especially recommend a low-pressure exercise that won’t damage your joints, like yoga, stretching, and swimming.

Learn more about the importance of working out here.

Running man in forest woods training and exercising for trail run marathon endurance race. Fitness healthy lifestyle concept with male athlete trail runner.

  1. Know your supplements.

Most American men don’t get the micronutrients they need to maintain their health and vitality. Thus, I recommend most men take the following supplements to boost their wellness:

But make sure you know what’s in your supplements. A lot of one-a-day vitamins actually contain inactive ingredients that can do more harm than good. Always take a look at the ingredients label.

You should also talk to your doctor about the medications you’re on. If you’re experiencing any side effects, don’t be afraid to open the floor for conversation.

  1. Stress less.

Stress is the number one killer of men today. It’s an epidemic that seems to only be getting worse in America. In fact, more and more research is proving that stress is at the root of a number of serious, fatal diseases. Stress even influences your genes and epigenetic expression, “turning off” the protective genes and “turning on” those that cause serious disease.  

Make sure you’re taking time for yourself. Whether that means spending time with family, taking up yoga, or finding a less stressful career path, it’s critical that you put your health first. Learn more about how to address stress here.

  1. Sleep more.

Sleeping 7 to 8 hours every night has proven health benefits. Sleep is when your body’s hormones reset, which helps lower cortisol (stress) and boost testosterone. Without this period of rest, your body starts to go into “overdrive” and its normal functioning starts to slow down. Sleep (and a lack of sleep) can even impact your genes.

Learn how to sleep better right now.

  1. Use sunscreen.

Put on your SPF. Skin cancer is the most common cancer, and it’s frequently caused by exposure to UV rays. Daily sunscreen can help prevent the free radical damage that causes both cancer and wrinkles.

Sunscreen should become a daily habit to show the full effect. Check out these other five habits that will boost your health overnight!

  1. Drink water.

Health and wellness all come down to water. Water makes up the majority of your body. Without it, your body can’t function properly. That’s why just a couple of days of dehydration can kill you.

Drink more water and you’ll find improvements in energy, weight, sleep, mood, diet, exercise, sex, and more. Water is the building block of life—so make sure you’re getting enough.

Pro-tip: Drink pH balanced water. This helps keep your body’s pH aligned, which helps keep your body in balance to fight disease and infection.

Celebrate Men’s Health

How are you going to celebrate men’s health month? By FINALLY going in for that yearly screening? Or using these summer months to get outside and exercise?

How about changing your diet? Or by signing up for a N1 Performance Health consultation?

The G1 Performance Health Consult is a private consultation that takes you through every aspect of your health. We discuss everything about diet, exercise, psychology, and sexual health to reinvigorate your health and wellness. With high performance wellness & anti-aging medicine, Dr. Gapin provides Fortune 500 executives and entrepreneurs a personalized path to lose weight, maximize energy, & restore vitality.

And yes, I prescribe having more sex…

Schedule a consultation to learn more about N1 Performance Health.

Ready to take the next steps?

Schedule a Call