Ryan Seacrest’s Shot of Olive Oil: Is That Healthy?

Ryan Seacrest starts his day with a straight shot of extra virgin olive oil (EVOO), claiming it helps with

weight loss

and

inflammation

. This simple habit has sparked curiosity worldwide, blending celebrity endorsement with Mediterranean diet wisdom. But is chugging olive oil truly healthy, or just another wellness fad? This article dives into the science, expert opinions, benefits, risks, and practical ways to harness olive oil’s power without the shot.

What Is the ‘Olive Oil Shot’ and Why Is Ryan Seacrest Doing It?

The olive oil shot trend involves consuming 1-2 tablespoons of

extra virgin olive oil

first thing in the morning, often on an empty stomach. Ryan Seacrest popularized it during interviews, revealing he takes a shot daily to manage weight and curb inflammation. ‘I find that that actually helps with weight loss and helps with your inflammation,’ he told People magazine.

Celebrities like Kourtney Kardashian and Beyoncé have echoed this practice, dubbing EVOO ‘liquid gold.’ Originating from Mediterranean cultures where olive oil is a dietary staple, the shot promises concentrated delivery of

monounsaturated fats

,

polyphenols

, and

antioxidants

. Proponents claim it kickstarts metabolism, aids digestion, and promotes satiety.

Health Benefits of Extra Virgin Olive Oil

Extra virgin olive oil stands out due to its cold-pressing process, preserving nutrients without heat damage. Unlike refined oils, EVOO retains high levels of

oleocanthal

(an anti-inflammatory compound akin to ibuprofen) and

hydroxytyrosol

(a potent antioxidant).

Key benefits include:

• Heart Health: EVOO boosts HDL ‘good’ cholesterol and lowers LDL ‘bad’ cholesterol, reducing cardiovascular risk. A Harvard study linked half a tablespoon daily to 28% lower dementia death risk and 16% lower cancer mortality.
• Anti-Inflammatory Effects: Polyphenols combat oxidative stress, supporting joint, skin, and hair health.
• Digestion Aid: On an empty stomach, it coats the gut lining, balances bacteria, and eases constipation.
• Brain and Longevity Boost: Replacing other fats with olive oil extends lifespan by lowering disease risks.

A 2017 randomized trial in the European Journal of Nutrition found EVOO in energy-restricted diets reduced body fat and blood pressure, recommending it for obesity management. The FDA recognizes olive oil’s role in reducing coronary heart disease risk when part of a low-saturated-fat diet.

Does the Olive Oil Shot Really Help with Weight Loss?

Seacrest’s primary claim is weight loss. EVOO’s

oleic acid

suppresses hunger hormones like ghrelin, promoting fullness and reducing snacking. Registered dietitian Tracy Lockwood Beckerman explains, ‘These fatty acids help suppress hunger hormones in the brain and belly, which can allow someone to stay fuller longer’.

However, olive oil is calorie-dense at 120 calories per tablespoon. While it may curb appetite, excessive intake without calorie control could backfire. Studies support moderate EVOO use in weight loss programs, but not isolated shots. A meta-analysis by the American Journal of Clinical Nutrition (2020) confirmed Mediterranean diets rich in EVOO lead to greater weight loss than low-fat diets, attributing it to improved satiety and fat metabolism.

Aspect	Olive Oil Shot	Evidence Level
Weight Loss	May increase satiety via fatty acids	Moderate (human trials)
Inflammation	Oleocanthal mimics NSAIDs	Strong (lab & clinical)
Calories	120/tbsp – use sparingly	High

Potential Downsides and Risks of Taking Olive Oil Shots

Not all experts endorse shots. Beckerman warns, ‘Instead of drinking olive oil plain and not having a positive experience, a better way is to integrate olive oil into your existing diet. That way, you can reap the health benefits without making yourself sick’. Abbey Sharp, RD, adds on TikTok, ‘You don’t have to take a shot of it if that doesn’t bring you joy’.

Risks include:

• Nausea and GI Upset: High-fat intake on an empty stomach can cause queasiness.
• Calorie Overload: Easy to exceed needs, hindering weight goals.
• Not for Everyone: Those with gallbladder issues or fat malabsorption should avoid. Consult a doctor, especially if pregnant or on medications.
• Quality Matters: Only high-polyphenol EVOO works; rancid or fake oils offer no benefits.

The NIH notes excessive oil can lead to diarrhea or weight gain if not balanced[relevant NIH olive oil overview].

How to Incorporate Olive Oil the Healthy Way (No Shot Required)

Dietitians recommend drizzling over meals for better absorption and enjoyment. Practical tips:

• Salad Dressings: Mix with vinegar, herbs for daily use.
• Cooking: Sauté veggies or eggs at low heat (EVOO’s smoke point: 375-410°F).
• Smoothies/Coffee: Blend 1 tsp into drinks for creaminess.
• Baking: Substitute butter 1:1.
• Lemon Mix: 1 tbsp EVOO + lemon juice in warm water for digestion.

Aim for 1-2 tbsp daily within 2,000-2,500 calorie diets. Store in dark, cool places to preserve polyphenols.

Nutrition Facts: Extra Virgin Olive Oil

Nutrient (per 1 tbsp/13.5g)	Amount	% Daily Value
Calories	120	6%
Total Fat	14g	18%
Saturated Fat	2g	10%
Monounsaturated Fat (Oleic Acid)	10g	–
Polyunsaturated Fat	1.5g	–
Vitamin E	1.9mg	13%
Polyphenols	Variable (high in quality EVOO)	–

Source: USDA FoodData Central. Note: Polyphenol content varies by harvest and variety.

What the Science Says: Key Studies

Robust evidence supports EVOO:

• PREDIMED trial (NEJM, 2013; updated 2023): EVOO-enriched Mediterranean diet cut cardiovascular events by 30%.
• Harvard T.H. Chan (2022): 0.5 tbsp/day linked to longer life.
• EU Nutrition Journal (2017): EVOO aids fat loss in calorie-restricted diets.

Limitations: Most studies use dietary incorporation, not shots. Long-term shot data is scarce.

Frequently Asked Questions (FAQs)

Is a shot of olive oil good for weight loss?

It may promote fullness via healthy fats, but integrate into meals for sustainable results. Shots alone aren’t magic.

Can I take olive oil on an empty stomach?

Yes, but start small to avoid nausea. No strong evidence mandates empty stomach.

How much olive oil per day?

1-4 tbsp max, per WHO/EFSA guidelines for Mediterranean benefits.

Is extra virgin olive oil better than regular?

Yes—cold-pressed retains more antioxidants and polyphenols.

Does olive oil reduce inflammation like Seacrest claims?

Yes, oleocanthal provides ibuprofen-like effects, per International Journal of Molecular Sciences (2021)[relevant study].

Who should avoid olive oil shots?

Those with GERD, gallbladder disease, or oil allergies. Consult a physician.

In summary, Ryan Seacrest’s olive oil shot highlights EVOO’s proven perks, but enjoyment and moderation amplify benefits. Drizzle liberally—your heart, waist, and taste buds will thank you.