Bryan Johnson’s Olive Oil Dosage: Exact Amount and How to Use It Daily
Learn Bryan Johnson’s exact daily olive oil dosage and discover how to replicate his science-backed longevity strategy.
13 May 2025
·4 min read
Tech entrepreneur Bryan Johnson is on a mission to reverse aging—and extra virgin olive oil plays a major role in his daily protocol. With around 15% of his daily calories coming from high-polyphenol EVOO, Johnson treats olive oil as a daily precision tool for health optimization.
In this guide, we’ll break down exactly how much olive oil he uses, how you can apply his strategy effectively, and why choosing the right olive oil matters if you want similar health benefits.
Why Olive Oil—and the Right Amount—Matters in Bryan Johnson’s Blueprint
Bryan Johnson’s Blueprint protocol is a strict, data-driven system focused on optimizing biomarkers tied to longevity. In this system, olive oil isn’t just a healthy food—it’s a targeted nutritional tool against inflammation, oxidative stress, and age-related decline.
Daily Olive Oil Intake:
~3 tablespoons (40 ml) of high-polyphenol extra virgin olive oil daily, making up around 15% of his total calorie intake.
If you want to follow a similar approach, it’s important to consistently reach this amount.
Here are two easy ways to integrate it into your day:
Drizzle over meals:
- Morning: 1 tablespoon over oatmeal, smoothie bowls, or avocado toast
- Lunch: 1 tablespoon on salads, grain bowls, or steamed veggies
- Dinner: 1 tablespoon over cooked meals after serving (to avoid damaging sensitive compounds)
Take it as a shot:
- Measure 1–1.5 tablespoons at a time, taken before meals if preferred.
Both methods are effective—the key is choosing a high-polyphenol extra virgin olive oil and making it part of your daily routine.
Why the Right Olive Oil Matters (Even More Than the Dosage)
Not all olive oils can deliver Bryan Johnson’s results.
Even if you hit the right intake, the quality of the oil makes the biggest difference.
Here are the critical standards your olive oil must meet:
- Polyphenol Content > 400 mg/kg →There are different ways to test the amount of polyphenols. It should include at least 400 mg/kg using the HPLC method, and 1000 mg/kg using the NMR methods. Polyphenols are the key antioxidants in olive oil responsible for most of its health benefits, so it is therefore the most important things to look at.
- > 72% Oleic Acid → A monounsaturated fat that supports heart health and improves oil stability.
- Peroxide Value < 9 meq/kg → A low value means the oil is fresh and has not oxidized.
- Free Fatty Acids (FFA) < 0.3% → Indicates minimal degradation and high-quality fruit at harvest.
- > 90% Diacylglycerols (DAGs) → Higher DAG levels mean better freshness and resistance to oxidation.
- Harvested Within the Last 12 Months → Fresher oil contains more nutrients, flavor, and active compounds.
- UV-Protective Glass Bottle → Protects the oil from light, preserving both taste and nutrition.
- Independently Lab Tested → Verifies the oil meets all the above metrics with trusted third-party data.
💡 Our OlvLimits "Green Machine" exceeds all of these benchmarks with almost 2x the amount of polyphenols—with certified third-party lab documentation.
Final Takeaway: Daily Olive Oil for Your Health
Bryan Johnson’s olive oil routine is grounded in clinical research and biomarker tracking.
Consuming around 3 tablespoons of high-polyphenol extra virgin olive oil daily supports cardiovascular health, reduces oxidative stress, and promotes healthy aging.
Choosing a verified high-polyphenol oil is essential to achieve these benefits. Our "Green Machine" delivers a concentrated, lab-tested source of polyphenols—designed specifically for health optimization.
