I Tried Drinking Olive Oil Every Day For a Month—These Were the 20 Biggest Changes

I Tried Drinking Olive Oil Every Day For a Month—These Were the 20 Biggest Changes

For thirty days straight, I took a tablespoon of extra-virgin olive oil every single morning on an empty stomach.

What started as a wellness experiment quickly turned into one of the most eye-opening health routines I’ve ever tried. Some changes showed up within days, while others took weeks to fully reveal themselves. Here’s everything that happened—the good, the surprising, and the slightly uncomfortable.

1. My Digestion Improved Almost Immediately

Within just three days, I noticed something remarkable happening in my bathroom routine. Everything felt smoother, more regular, and way less uncomfortable than before. The lubricating effect of olive oil works like a gentle internal moisturizer for your entire digestive tract.

I used to struggle with irregularity at least twice a week. Those days became rare once the olive oil became part of my morning ritual. It wasn’t dramatic or urgent—just consistent and natural.

The key is that olive oil stimulates bile production, which helps your body break down food more efficiently. This means less bloating, less gas, and a happier gut overall. If you’ve been dealing with sluggish digestion, this simple habit might be the easiest fix you’ll find. Just make sure you start with a smaller amount if your stomach is sensitive.

2. My Skin Looked Noticeably More Hydrated

Around day ten, my partner asked if I’d switched skincare products. I hadn’t—but my skin definitely looked different. The dry patches around my nose and forehead had softened considerably, and my overall complexion appeared plumper and more supple.

Healthy fats are essential for maintaining your skin’s protective barrier. When that barrier is strong, moisture stays locked in instead of evaporating throughout the day. Olive oil delivers those fats directly into your system, nourishing skin cells from the inside out.

I also noticed fewer fine lines around my eyes by week three. While I can’t say olive oil erased wrinkles, it certainly made my skin look more resilient and youthful. If you’ve been spending money on expensive moisturizers, consider what you’re feeding your body first.

3. My Energy Levels Became More Stable Throughout the Day

Before this experiment, my afternoons were brutal. I’d hit a wall around 2 PM and need either a nap or three cups of coffee just to function. That pattern changed dramatically once olive oil entered the picture.

Monounsaturated fats digest much more slowly than carbohydrates or protein. This slow release means your blood sugar doesn’t spike and crash the way it does after a bagel or sugary breakfast. Instead, you get a steady stream of fuel that carries you through hours without that shaky, desperate feeling.

By week two, I stopped reaching for my mid-afternoon snack entirely. My energy felt smooth and consistent from morning until dinner. If you’re tired of riding the blood sugar rollercoaster, adding healthy fats to your morning routine could be a total game-changer for your daily productivity and mood.

4. I Felt Fuller for Longer After Meals

One of the most unexpected benefits was how much less hungry I felt between meals. Fat is incredibly satiating, and starting my day with olive oil seemed to set the tone for better appetite control all day long.

I used to be the person who needed a snack every two hours. My desk drawer was basically a vending machine. But during this experiment, I found myself naturally eating less frequently without feeling deprived or cranky.

Research shows that dietary fat triggers the release of hormones that signal fullness to your brain. When you consume quality fats early in the day, your body feels satisfied and doesn’t send constant hunger signals.

This made a huge difference in my late-night snacking habits, which practically disappeared. If weight management or mindless eating is something you struggle with, this simple habit might help you regain control.

5. My Inflammation Symptoms Started to Calm Down

I’ve dealt with occasional joint achiness and general inflammation for years, especially after workouts. About two weeks into drinking olive oil daily, I realized those nagging pains had quieted down significantly.

Extra-virgin olive oil contains a compound called oleocanthal, which functions similarly to ibuprofen in your body. It’s not as strong as medication, but when consumed regularly, it can have a cumulative anti-inflammatory effect. Scientists have found that just a small daily dose can make a measurable difference.

My recovery time after exercise improved noticeably. I wasn’t as sore the next day, and the stiffness I usually felt in my lower back became much less intense. If you deal with chronic inflammation or autoimmune issues, incorporating high-quality olive oil might provide gentle, natural relief without the side effects of long-term medication use.

6. My Heart Health Markers Showed Small but Positive Changes

I happened to have a routine checkup scheduled near the end of my experiment. When my doctor reviewed my bloodwork, she mentioned that my cholesterol ratio had shifted in a favorable direction since my last visit six months prior.

Olive oil is rich in monounsaturated fats, which have been shown to support healthy cholesterol levels. Specifically, it can help raise HDL (the good cholesterol) while lowering LDL (the bad kind). These changes don’t happen overnight, but consistent use paired with a balanced diet can yield real results.

My doctor was impressed and encouraged me to keep it up. While olive oil alone won’t cure heart disease, it’s a powerful tool in your overall cardiovascular health strategy. If heart health runs in your family or you’re looking to protect yourself as you age, this is one of the easiest and most delicious preventive measures available.

7. My Joint Stiffness Was Lower in the Mornings

Anyone over thirty knows that feeling of waking up stiff and creaky. For me, it was always my knees and shoulders that felt tight and uncomfortable first thing in the morning. That changed noticeably during this experiment.

By the third week, I was getting out of bed without wincing or needing to stretch for five minutes before moving normally. The anti-inflammatory compounds in olive oil seem to work overnight, reducing the stiffness that builds up while you sleep. It felt like my joints were better lubricated.

I started looking forward to mornings again instead of dreading them. Simple tasks like bending down to tie my shoes or reaching for something on a high shelf became easier and pain-free.

If you’ve been chalking up morning stiffness to aging, try adding olive oil to your routine before giving up on feeling young and limber again.

8. My Skin Developed a Healthier Glow

Beyond just hydration, my skin took on a brightness I hadn’t seen in years. Friends and coworkers started commenting that I looked well-rested and vibrant, even on days when I definitely wasn’t.

Vitamin E and polyphenols in olive oil act as powerful antioxidants that protect skin cells from damage. They fight free radicals that cause dullness and premature aging. When you consume these nutrients daily, your skin literally glows from within instead of relying solely on topical treatments.

I also noticed that my makeup applied more smoothly and evenly. My foundation didn’t cake or settle into fine lines the way it used to. It’s amazing how much difference internal nutrition makes compared to external products. If you want that lit-from-within look without expensive facials, feeding your skin quality fats might be the secret you’ve been missing.

9. My Gut Felt Less Bloated

Bloating had been my constant companion for years, especially after meals. I’d feel uncomfortably full and puffy, even when I hadn’t eaten that much. Olive oil changed that pattern completely.

The healthy fats help your digestive system move food through more efficiently, reducing the fermentation and gas buildup that cause bloating. Olive oil also supports the growth of beneficial gut bacteria, which play a huge role in how comfortable your stomach feels day to day.

By week three, I could button my jeans comfortably even after lunch—something that used to be impossible. My stomach felt flatter and lighter throughout the day. If you’re tired of looking pregnant by dinnertime or feeling like you need to unbutton your pants after eating, this simple morning habit could bring serious relief without restrictive dieting or expensive supplements.

10. I Noticed Better Mental Clarity

Brain fog had become so normal for me that I didn’t realize how bad it was until it lifted. Around day twelve, I noticed I could concentrate on tasks without constantly losing my train of thought or needing to reread the same paragraph five times.

Your brain is made up of nearly sixty percent fat, so it makes sense that dietary fats would affect cognitive function. The monounsaturated fats in olive oil support healthy brain cell membranes and improve communication between neurons. This translates to sharper thinking and better memory.

I also felt more emotionally stable and less prone to anxiety spirals. My mood was more balanced throughout the day, without the irritability that used to creep in during stressful moments. If you’ve been struggling with focus or mental fatigue, nourishing your brain with quality fats might be the missing piece in your wellness puzzle.

11. My Hormones Felt More Balanced

As a woman, I’m very aware of how hormones affect everything from mood to energy to skin. During this experiment, my cycle felt noticeably smoother and less dramatic than usual.

Dietary fats are essential building blocks for hormone production. Without enough quality fat in your diet, your body struggles to make adequate amounts of estrogen, progesterone, and other crucial hormones. Olive oil provides exactly the kind of fat your endocrine system needs to function optimally.

I experienced fewer PMS symptoms, less cramping, and more stable moods throughout the month. My energy didn’t tank the way it usually does right before my period.

If you’ve been dealing with hormonal chaos—whether from perimenopause, PCOS, or just regular cycle fluctuations—adding healthy fats might help your body regulate itself more effectively. It’s not a cure-all, but it’s a foundational piece many women overlook.

12. I Started Sleeping More Soundly

Sleep had always been hit or miss for me. Some nights I’d toss and turn for hours, other nights I’d wake up repeatedly. But during this experiment, I noticed I was falling asleep faster and staying asleep longer.

Stable blood sugar plays a huge role in sleep quality. When your blood sugar crashes in the middle of the night, your body releases stress hormones that wake you up. The healthy fats from olive oil help keep blood sugar steady throughout the night, preventing those disruptive spikes and drops.

Additionally, reduced inflammation can ease physical discomfort that might be interrupting your rest without you even realizing it. I woke up feeling more refreshed and less groggy.

If you’re tired of counting sheep or relying on melatonin, balancing your blood sugar and reducing inflammation through diet might give you the deep, restorative sleep you’ve been craving.

13. I Lost a Small Amount of “Bloat Weight”

The number on the scale dropped by about three pounds during the month, but this wasn’t fat loss in the traditional sense. It was more like my body finally let go of excess water and inflammation it had been holding onto.

When your digestion improves and inflammation decreases, your body naturally releases retained fluids. You look and feel lighter without actually losing muscle or fat. My clothes fit better, and I felt less puffy overall, especially around my midsection and face.

I wasn’t dieting or restricting calories—in fact, I was adding fat to my daily routine. But because olive oil improved so many underlying functions, my body composition shifted in a positive direction.

If you’ve been stuck at a frustrating plateau or feel like you’re carrying extra weight that won’t budge, addressing inflammation and digestion might be more effective than cutting calories.

14. My Hair Felt Softer and Shinier

About three weeks in, my hairdresser asked what I’d been doing differently. My hair felt smoother, looked shinier, and seemed to be growing faster than usual. I hadn’t changed any hair products—the difference was coming from within.

Vitamin E and essential fatty acids nourish hair follicles and strengthen each strand from the root. When your body has enough healthy fat, it prioritizes growing strong, resilient hair instead of thin, brittle strands. Olive oil delivers those nutrients directly to where they’re needed most.

I also noticed less breakage when I brushed my hair and fewer split ends overall. My hair felt thicker and fuller, with a natural shine that didn’t require serums or treatments. If you’ve been struggling with dull, damaged hair despite trying every product on the market, the solution might be as simple as nourishing your body from the inside out with quality fats.

15. My Cravings for Sugary Foods Decreased

I’ve always had a serious sweet tooth. Cookies, candy, pastries—I wanted them all, all the time. But during this experiment, those cravings practically vanished without me even trying to resist them.

Healthy fats help regulate ghrelin, the hormone that signals hunger and cravings. When your body is well-nourished with quality fats, it doesn’t send desperate signals for quick energy from sugar. Your appetite becomes more balanced and manageable, making it easier to choose healthier options.

I walked past the office candy bowl without a second thought, something that would have been impossible before. My afternoon snack shifted from chocolate to nuts or fruit, and it felt totally natural.

If you’ve been battling sugar addiction or constant cravings, addressing your fat intake might be the key to breaking free without relying on willpower alone. Sometimes your body just needs the right fuel.

16. It Made My Morning Routine Easier

One of the best parts of this experiment was how simple it was. No complicated recipes, no meal prep, no expensive equipment. Just one tablespoon of olive oil first thing in the morning, and I was done.

It took literally fifteen seconds, yet it set a positive, health-focused tone for my entire day. Starting with a conscious wellness choice made me more likely to make other good decisions throughout the day. It became a keystone habit that influenced everything else.

I kept a small bottle of high-quality olive oil on my counter with a shot glass right next to it. That visual reminder made it effortless to stick with the routine even on busy mornings.

If you’re looking for a simple, sustainable health habit that doesn’t require major lifestyle changes, this is one of the easiest and most effective options available. Small actions can create surprisingly big results.

17. …But I Also Experienced a Few Side Effects

Honesty time: the first few days were not pleasant. My stomach felt queasy for about an hour after taking the olive oil, and I experienced some mild cramping and urgent bathroom trips.

This is actually pretty common when you suddenly introduce a concentrated dose of fat to your system, especially if your diet has been low-fat. Your digestive system needs time to adjust and produce enough bile to handle the increased fat intake. Most people adapt within three to five days.

I also dealt with occasional acid reflux during the first week, which was annoying but manageable. Starting with a smaller amount—like one teaspoon instead of a full tablespoon—can help minimize these side effects.

If you have gallbladder issues or a sensitive stomach, definitely talk to your doctor before trying this. The benefits were worth the adjustment period for me, but everyone’s body is different.

18. The Taste Took Time to Get Used To

I’m not going to sugarcoat it—drinking straight olive oil is weird. The texture is slippery and coating, and the flavor is intensely grassy and peppery. The first few mornings, I genuinely questioned whether I could keep this up.

But by week two, my taste buds adapted. It stopped feeling shocking and started feeling normal, almost like a ritual. Some people chase it with lemon juice or mix it into a small glass of orange juice to make it more palatable. I eventually learned to appreciate the peppery bite.

High-quality extra-virgin olive oil tastes significantly better than cheap versions, which can be rancid or overly bitter. Investing in a good bottle made the experience much more pleasant. If you’re considering this experiment, don’t torture yourself with bottom-shelf oil.

Get something you can at least tolerate, because consistency matters more than perfection when building a new habit.

19. The Quality of the Olive Oil Made a Huge Difference

Not all olive oils are created equal. I learned this the hard way when I ran out of my good bottle and bought a cheap replacement from the grocery store. The difference was shocking—and not in a good way.

Extra-virgin, cold-pressed olive oil retains all the beneficial compounds that make this experiment worthwhile. Cheaper oils are often refined, blended with lower-quality oils, or even fake. They lack the polyphenols, antioxidants, and anti-inflammatory compounds that provide the health benefits.

When I switched back to high-quality oil, I immediately noticed better results. My digestion improved again, my energy stabilized, and the taste was far more pleasant. Look for dark glass bottles, harvest dates within the past year, and certifications from reputable sources.

Yes, it costs more, but you’re literally drinking it as medicine. If you’re going to do this, invest in quality. Your body will absolutely know the difference, and so will your results.

20. Would I Keep Doing It? My Honest Verdict

After thirty days, I can honestly say this experiment exceeded my expectations. The benefits—better digestion, clearer skin, stable energy, reduced inflammation, and improved sleep—were significant enough that I plan to continue this habit indefinitely.

The initial side effects were manageable, and the taste became tolerable once I found a high-quality oil I didn’t hate. The simplicity of the routine makes it easy to maintain, and the results speak for themselves. My body genuinely feels better in ways I didn’t expect.

That said, this isn’t a magic cure-all. It works best as part of an overall healthy lifestyle that includes balanced nutrition, regular movement, and adequate sleep. If you’re curious about trying it, I’d say go for it—but commit to at least three weeks before judging the results.

Give your body time to adjust and respond. For me, this simple tablespoon of liquid gold became one of the best health decisions I’ve made all year.