Bryan Johnson’s Daily Olive Oil Routine: How to Implement It Yourself
Discover how to implement Bryan Johnson’s olive oil routine for yourself—using high-polyphenol extra virgin olive oil to support your health.
25 April 2025
·4 min read
Tech entrepreneur and biohacker Bryan Johnson is on a mission to reverse aging—and extra virgin olive oil plays a major role in his daily protocol. With roughly 15% of his daily calories coming from high-polyphenol olive oil, Johnson treats this food like a science-backed supplement. But how exactly does he use it, and how can you apply the same method to your own life—without the complexity or the price tag?
In this article, we break down Bryan Johnson’s olive oil routine and show you how to implement it for yourself.
Why Olive Oil Is a Core Part of Johnson’s Protocol
Bryan Johnson follows a highly structured health routine—his Blueprint protocol—that’s built around data, longevity science, and daily biomarker tracking. Within this system, olive oil is more than just a healthy fat. It’s a delivery mechanism for polyphenols, powerful plant compounds that help fight inflammation, oxidative stress, and age-related diseases.
He consumes approximately 3 tablespoons of high-polyphenol extra virgin olive oil daily—roughly 15% of his total caloric intake. This is because olive high in polyphenols is associated with health benefits in relation to:
- Blood Pressure and Arterial Stiffness (study)
- Antioxidant defense (study)
- Cardiovascular health (study)
- Blood and mood Function (study, study)
How to Recreate Bryan Johnson’s Olive Oil Routine
You don’t need a full lab or a $2 million-a-year protocol to benefit from Johnson’s olive oil strategy. Here’s how to integrate it into your own daily routine:
Step 1: Choose a High-Polyphenol EVOO
This is non-negotiable. Johnson’s olive oil must meet the following standards:
- Polyphenols > 400 mg/kg
- Oleic acid > 72%
- Peroxide value < 9 meq/kg
- Acidity < 0.3%
- Third-party lab tested on quality, heavy metals and contaminants
- UV-protective packaging
Step 2: Take ~3 Tablespoons Per Day
Johnson takes around 40 ml (3 tablespoons) of olive oil daily, split across meals. You can do the same:
- Morning: 1 tbsp drizzled over oatmeal or veggies
- Lunch: 1 tbsp on salad or soup
- Dinner: 1 tbsp over steamed greens or grain bowls
The key is to consume it raw—not cooked—so the antioxidants remain intact.
Step 3: Make It a Habit
As with most health interventions, consistency matters. Add it to your daily rituals and track how you feel. Pair your olive oil with other polyphenol-rich foods like berries, red onions, or turmeric to amplify its effects.
Why European Consumers Have an Edge
Living in Europe means you have access to some of the world’s best olive oil producers, with no import duties, shorter delivery times, and healthier oil. For example, our “Green Machine” contains nearly twice the polyphenol content at a more affordable price point.
But it's not just about polyphenols — other quality markers meet all requirements of the Bryan Johnson.
OlvLimits‘s Green Machine | Bryan Johnson's Olive Oil | |
|---|---|---|
| Polyphenols | 799 mg/kg | > 400 mg/kg |
| Peroxides | 4 meq/kg | < 9 meq/kg |
| Oleic Acid | 76.67% | > 72% |
| Acidity | 0.17% | < 0.3% |
| Fresh | Harvested at least every 12 months | Harvested at least every 12 months |
| Lab-tested on heavy metals and contaminants | ||
| UV protective packaging |
If you're ready to take your health into your own hands, starting with a daily olive oil habit is one of the most effective and affordable first steps.
Final Takeaway
Bryan Johnson’s olive oil routine is rooted in science and easy to implement—if you choose the right oil and stick with it daily.
With Green Machine, you get all the benefits of Johnson’s protocol—without the complexity, international shipping, or premium pricing. Just 3 tablespoons a day can help you support long-term health, fight inflammation, and take control of your biological age.
