Hi Everyone! Welcome back to another Friday blog. Since this is blog # 100, I wanted to take a comprehensive look at the research around HP-EVOO (high polyphenol extra virgin olive oil) and give you more than 100 beneficial things EVOO does for the body.  I've included links to blogs discussing each topic as well. And guess what? There are > 100 different phenolic compounds in EVOO that possess powerful antioxidant activity! The higher the polyphenol count, the more powerful the action on the body - and these powerful benefits are dose-dependent - that is the higher the dose, the greater the benefits. This is by no means a complete list!!! Let's take a look at some of the amazing powers of consuming HP-EVOO.

 

AUTOPHAGY/CLEAN UP SYSTEM:

1. EVOO promotes autophagy (self-devour) - the body's clean up and repair system. This is when the body gets rid of damaged cells, misfolded proteins, cellular debris, pathogens, etc. and rebuilds new proteins and enzymes, repairs damage and lowers inflammation.
2. EVOO is a natural senolytic - destroys zombie cells - old senescent cells that are no longer functioning but take up space and cause damage by secreting inflammatory cytokines and accelerate aging. They are “cells that are stopped from dividing but that refuse the body’s order to die, and instead exude an array of protein signals that change the tissue around them.” They are caused by DNA damage, lifestyle, chemical and toxic stress, inflammatory diet, shortened telomeres.
3. Oleuropein (EVOO polyphenol) has powerful autophagy-inducing properties and acts on multiple pathways and cell types - protective against cardiovascular disease, diabetes, neurodegeneration and cancer.
4. EVOO enhances the glymphatic system - the cleanup system of the brain. This happens when we sleep.
5. Promotes Mitophagy - EVOO has also been shown to enhance mitophagy - mitochondrial clean up system - creates new and better more efficient mitochondria 

BONE/JOINT:

1. A recent study in mice proved that mice fed EVOO + exercise on treadmill prevented osteoarthritis. 
2. EVOO polyphenols enhance bone health. - combatting osteoporosis. Hydroxytyrosol and tyrosol inhibit osteoclastic activity and promote osteoclastic activity.HP-EVOO - high polyphenol extra virgin olive oil - significantly reduces osteoclast activity (break down bone), allowing enhancement of osteoblast activity (bone-building).
3. Polyphenols in EVOO enhance proliferation of pre-osteoblasts, differentiation of osteoblasts (build bone) and inhibit osteoclasts (breakdown bone). "EVOO significantly increased BMD and decreased phosphatase, alkaline phosphatase, IL-6, MDA, and nitrate levels. However, it had no significant effect on the Ca²⁺ level." A study published in Clinical Nutrition 2018 reported “ Participants in the highest tertile of extra-virgin olive oil consumption had a 51% lower risk of fractures.”

BRAIN/NEUROLOGICAL SYSTEM:

1. EVOO - OA (oleic acid) in EVOO helps repair and improve cell membrane function, cellular communication and neuronal transmission.
2. EVOO provides ketones (fuel) - It provides ketones for improving brain function and metabolic health - feeding our mitochondria and supplying energy to our brain. The LCFAs (long-chain fatty acids) in EVOO provide food for our gut microbes when it gets chopped up into smaller SCFAs (short-chain fatty acids). This provides ketones that nourish the brain and mitochondria. 
3. EVOO provides "gasotransmitters" - tiny gas molecules that communicate between our microbiome and the immune system, our mitochondria, enzymes, the brain and even the neuronal architecture in the CNS (central nervous system). They are involved in countless intracellular functions - as well as extracellular functions such as dilating blood vessels, certain brain activities - memory, information recall and learning, uncoupling our mitochondria and much more.
4. Polyphenols in EVOO protects the neurological system, brain and myelin sheath from damage from free radicals.
5. EVOO strengthens and protects the BBB (blood brain barrier) and your intestinal lining to prevent leaky gut and microbial biofilms from reaching the brain. Oleic Acid helps to repair cell membranes and linings in many tissues like the BBB (blood brain barrier) and gut lining - improving pliability and function.
6. Polyphenols protect the brain in multiple ways. EVOO directly improves synaptic activity, short-term plasticity and memory and is capable of growing new neurons. Polyphenols in EVOO, like oleocanthal, hydroxytyrosol, oleuropein and others have powerful anti-inflammatory properties. Brain problems are ALWAYS inflammatory - meaning the brain is on fire! EVOO polyphenols protect against Alzheimer's dementia "Oleuropein offered protection against amyloid deposition in a human cell line that mimics familial systemic amyloidosis...Polyphenol oleuropein inhibits the cascade of amyloid-neuro inflammatory cascade that drives progression of Alzheimer's dementia - preventing aggregation of these plaques.
7. Oleuropein protects against amyloid deposition against systemic amyloidosis - as well as Alzheimer’s in the brain.
8. High polyphenol EVOO with Oleic Acid and Oleocanthal REPAIRS the BBB (blood brain barrier) important in keeping toxins, bacteria and viruses out - The polyphenols in EVOO also feed the microbiome - enhancing production of SCFAs that keep our gut healthy - improve mitochondrial function and number - provide fuel for the brain in the form of ketones - protect the arterial endothelium - provide epigenetic protection - and much more! Oleic Acid provides substrate for myelin as well as the brain itself.
9. Neuro-protective - In a recent study, researchers extracted the polyphenols from EVOO grown in two different regions of Tuscany, Italy, the plains and hill. The different soil composition resulted in a different composition of polyphenols in the EVOO. They compared their ability to protect neurons from peroxide exposure. Hill extract was more effective in protecting certain neuronal cells from peroxide stress and was able to regulate proteins involved in neuronal plasticity and activation of neurotrophic factors such as BDNF (brain-derived neurotrophic factor). The primary difference was the hill oil had a higher polyphenol count in the lignan family. HP-EVOO is full of lignans! 
10. Preserves memory and learning - interfering with tau and β-amyloid proteins. A recent study at Temple University looked at mice engineered to develop “tau tangles” - deposits that are similar to β-amyloid - Tau deposits disrupt connections, block neuron communication, thereby impairing thinking and memory and resulting in frontotemporal dementia. “Tau mice were put on a diet supplemented with EVOO at a young age, comparable to about age 30 or 40 in humans. Six months later, when mice were the equivalent of age 60 in humans, tauopathy-prone animals experienced a 60 percent reduction in damaging tau deposits, compared to littermates that were not fed EVOO. Animals on the EVOO diet also performed better on memory and learning tests than animals deprived of EVOO.”
11. Prevents aggregation of tau and β-amyloid proteins - thus preventing Alzheimer's and dementias.  A study published in Nutrients 2021 showed that administration of oleocanthal (one of the polyphenols in EVOO) improved memory deficits and exhibited significant attenuation of the accumulation of Aβ plaques and tau phosphorylation in the brain of female mouse model. Oleocanthal, specifically, has been found to be “capable of altering the fibrillization of tau protein” and interfering with aggregation of these proteins!! Another 2021 study showed that the EVOO polyphenol oleuropein a glycine (OleA) inhibits the amyloid-neuro inflammatory cascade that drives the progression. As more research comes out, we will find out that the polyphenols in EVOO go a long way to prevent the accumulation of both tau and β-amyloid proteins as well as formation of biofilms and mitigate inflammation.
12. Promotes blood flow - We know from previous research that OA (oleic acid) in EVOO dramatically affects the endothelial lining of all the blood vessels supplying the brain, improving vascular pliability. OA is so crucial to the brain, it is the only fatty acid made by astrocytes!
13. Capable of growing new neurons - “EVOO directly improves synaptic activity, short-term plasticity, and memory while decreasing tau neuropathology.” It also functions as a neurotrophic factor for neurons and has a role in astrocyte-neuron crosstalk. This means it can literally assist in growing new neurons!!!! 
14. Antioxidant -  Polyphenols attenuates oxidative stress reducing risk for neurodegenerative diseases. “The biological activity of EVOO polyphenols is strongly correlated to their antioxidant and antiinflammatory properties since they might be able to reduce the pool of reactive oxygen species by acting as chain breakers, radical scavengers, and metal chelators, and to counteract the inflammatory processes associated with the onset and progression of several pathological conditions.” 
15. Regulatory - “role in regulating neurotrophin levels, in particular nerve growth factor (NGF) and brain-derived neurotrophic factor (BDNF). NGF and BDNF, primarily known as biological mediators stimulating neuron growth, proliferation, survival and differentiation are recently studied also as metabotrophic factors, acting on glucose and energy metabolism, pancreatic beta cells and cardiovascular homeostasis.”

CANCER PREVENTION:

1. “The current knowledge available on the beneficial effects of EVOO and its phenolic compounds, specifically its biological properties and antioxidant capacity against immune-mediated inflammatory responses (atherosclerosis, rheumatoid arthritis, diabetes, obesity, cancer, inflammatory bowel disease or neurodegenerative disease, among others) in addition to its potential clinical applications.”
2. Polyphenols help prevent cancer. They work epigenetically to turn off cancer genes and turn on health-promoting and longevity genes. “Polyphenols in EVOO alter microRNAs in cancer cells, while hydroxytyrosol appears to exert strong antiproliferative effects in human colon adenocarcinoma cells.”
3. EVOO goes a long way in balancing and healing the body, has powerful antioxidant and anti-inflammatory properties to prevent Cancer, Alzheimer's, Parkinson's, Metabolic Syndrome and T2D (type 2 diabetes), NAFLD (non-alcoholic fatty liver disease), cardiovascular disease, and many other health maladies.
4. High Polyphenol Extra Virgin Olive Oil contains phenolic compounds - hydroxytyrosol, tyrosol and secoiridoids including oleocanthal (like ibuprofen in anti-inflammatory action), oleacein, oleuropein, ligstroside and others. “Secoiridoids have antioxidant, anti-inflammatory, and anti-proliferative properties and, therefore, exhibit anti-cancer activity.” A “systematic review and meta-analysis comprising data from 45 individual studies reveals that, overall, highest versus lowest olive oil consumption was associated with 31% lower cancer risk.” This was for ANY type of cancer. Significant protection was noted for breast, gastrointestinal, upper aerodigestive and urinary tract cancers. Gastrointestinal cancer was 23% lower for those who consumed the highest amounts of EVOO as well as an inverse association with EVOO intake and urinary tract cancers. “EVOO secoiridoids constitute a new family of plant-produced gerosuppressant agents that molecularly “repair” the aimless (and harmful) AMPK/mTOR-driven quasi-program that leads to aging and aging-related diseases, including cancer.”
5. Check out my other blog on cancer here.

CARDIOVASCULAR SYSTEM:

1. It helps balance our blood lipid ratios (cholesterol, triglycerides) by being a mono-unsaturated fat.
2. Heals the lining of blood vessels.
3. Oleic acid reduces the growth inhibitory and pro-inflammatory effects of stearic acid in human aortic endothelial cells 
4. Oleic acid reduces stearic acid-induced phosphorylation of NF-kB and ICAM-1 (pro-inflammatory phenotype on surface endothelial cells).
5. Oleic acid inhibits endothelial activation
6. Oleic acid prevents stearic acid-induced cytotoxicity
7. Oleic acid prevents apoptosis and necrosis caused by stearic acid in a dose-dependent manner. 
8.  A 2022 journal article in Nutrients reports “EVOO, a central component of the Mediterranean diet, has an overall beneficial effect on human health. In particular, it appears to contribute to the prevention of metabolic disorders and cardiovascular disease. It is known that consumption of olive oil has several advantages: (1) it reduces lipid and DNA oxidation, (2) it improves lipid profile and insulin-resistance, (3) it prevents endothelial dysfunction, (4) it has anti-inflammatory properties, and (5) it ameliorates blood pressure in hypertensive patients.”  
9. EVOO protects against cardiovascular disease - inhibits platelet adhesion, enhances vasodilation, improves endothelial health and lipoprotein composition. EVOO polyphenols protect the heart. "Oleuropein protected in a dose-dependent fashion against loss of ejection fraction and cardiac output due to myocardial infarction at 24 h and 5 weeks.”
10. It protects the arteries against calcium deposition preventing atherosclerosis.
11. Studies show OA interferes directly with the inflammatory response that leads to atherosclerosis, resulting in more pliable, smooth artery allowing unimpeded blood flow.
12. The polyphenols in EVOO are anti-inflammatory and also play a role in normalizing cholesterol ratios. However, the combination of OA + antioxidants accomplished the most cholesterol lowering activity without affecting cell viability.
13. Modulates pathways associated with CVD (cardiovascular disease). “Acute intake of high phenolic EVOO was able to modify the transcriptome of peripheral blood mononuclear cells through the modulation of different pathways associated with the pathophysiology of cardio-metabolic disease.”
14. HP-EVOO high in polyphenols like oleocanthal, hydroxytyrosol and oleuropein help to heal the endothelium of blood vessels as well as the BBB (blood brain barrier). “Hydroxytyrosol is capable to counteract oxidative stress, inflammation, vascular aging, and arterial stiffness; thus, it is beneficial to preserve endothelial function both in vitro and in vivo.” “Olive oil bioactive compounds exhibited a potent capability to attenuate oxidative stress and improve endothelial function through their anti-inflammatory, anti-oxidant, and anti-thrombotic properties, therefore reducing the risk and progression of atherosclerosis.”
15.  A 2023 review reported “hydroxytyrosol is capable to counteract oxidative stress, inflammation, vascular aging, and arterial stiffness; thus, it is beneficial to preserve endothelial function.” HP-EVOO stimulates the endothelial production of NO lowering blood pressure. A study over a 6-month period compared EVOO with vegetable oil (omega 6). Resting blood pressure was reduced and medications were decreased 48% - by the end of the study, several subjects were able to completely stop their blood pressure medication. EVOO also provides vitamin E - a powerful antioxidant for blood vessels - provides sulfate for detoxification - enhances bioavailability of antioxidants from other foods to compliment the antioxidant force.
16. In the blood vessels, oleuropein (just one of the many polyphenols) has anti-platelet aggregation, vasodilation, hypotensive, anti-rheumatic, antipyretic and diuretic effects. It exerts its ability to prevent free radicals by chelating metal ions, such as Cu and Fe that catalyze free radical generation, therefore preventing oxidation of LDLs (low-density lipoproteins). It inhibits oxidative stress and hyperglycemia (T2D).

DNA/EPIGENETICS:

1. The polyphenols in EVOO “maintain genomic stability by protecting DNA (nuclear and mitochondrial) and cellular organelles (especially mitochondria) against oxidative stress and by stimulating endogenous antioxidant defenses. Therefore, they are involved in delaying cellular senescence through the modulation of age-related chronic inflammation…In older, obese subjects, EVOO administration during energy intake restriction stimulates protein synthesis and delays the loss of skeletal muscle mass and strength with an improvement in physical performance and quality of life.”
2. Polyphenols in EVOO literally tell DNA which genes to turn on and off. It works epigenetically to turn on the good genes and turn off the bad ones, such as cancer (oncogenes) genes.
3. Enhance the activity of sirtuins. “Sirtuins are reported to modulate numerous activities by controlling gene expression, DNA repair, metabolism, oxidative stress response, mitochondrial function, and biogenesis. Deregulation of their expression and/or action may lead to tissue-specific degenerative events involved in the development of several human pathologies, including cancer, neurodegeneration, and cardiovascular disease.”
4. Anti-aging - EVOO phenolics, mainly hydroxytyrosol and tyrosol, to activate Nrf-2 signaling, inducing a cellular defense response and to prevent NF-κB activation, thus suppressing the induction of a pro-inflammatory phenotype.
5.  “Extra-virgin olive oil affects the gut microbiota by reducing the abundance of pathogenic bacteria, stimulating the growth of beneficial bacteria, and increasing the production of microbially produced short-chain fatty acids (SCFAs), which exert a wide range of anti-inflammatory effects and can modulate the expression of a variety of genes via epigenetic mechanisms."

GASTROINTESTINAL SYSTEM:

1. Oleic acid in EVOO helps repair the gut lining by stabilizing cell membranes. Remember the lining of the small intestine is only one-cell-layer thick. The mono-unsaturated fat provides pliability to the cell membrane.
2. Polyphenols in EVOO exert powerful anti-inflammatory actions to protect the entire gastrointestinal tract (as well as every other organ system in the body). Oleacein: “OLE protected the mucin-containing goblet cells in colon and the serum levels of iFABP and sCD14, markers that reflect loss of intestinal epithelial barrier integrity and low-grade systemic inflammation, were significantly reduced…OLE induced an EAE-independent raise in the abundance of Akkermansiaceae family…We confirmed that OLE protected against intestinal barrier dysfunction induced by harmful mediators.”
3. Oleic acid in EVOO stabilizes and enhances fluidity of cell membranes. Remember the lining of the small intestine is only one-cell-layer thick. The mono-unsaturated fat provides pliability to the cell membrane.
4. Some polyphenols are hydrolyzed (more water-soluble) in the gastrointestinal tract - providing large amounts of free HT (hydroxytyrosol) and tyrosol that accompany another polyphenol, Oleuropein. It is not affected by the gastric environment and remains unchanged as it enters the large intestine - where it exerts a prebiotic-effect to promote a healthy and balanced microbiome. It is “used as a carbon source by probiotics such as Bifidobacterium and Lactobacillus during the proliferation phase. Prebiotics are mainly fermented through glycolysis, and then change the intestinal flora components, which is beneficial to the growth of probiotics…”    
5. EVOO helps to restore pH, lowers inflammation and oxidative stress.
6. Counteracts oxidative and inflammatory damage to enterocytes, preventing IBD (irritable bowel disease), ulcerative colitis, decreases mortality 50%, inhibits oncogenic factors including mutations. GUT:  EVOO reduces the abundance of pathogenic bacteria, stimulates the growth of beneficial bacteria, and increases the production of microbially produced short-chain fatty acids, which exert a wide range of anti-inflammatory effects and can modulate the expression of a variety of genes via epigenetic mechanisms. EVOO supports the health of the intestinal mucosa and gut microbiota homeostasis by encouraging intestinal immunoglobulin A (IgA) production, dampening down inflammatory cytokine production, supporting production and expression of cytokines and transcription factors involved in reducing inflammation and promoting immune tolerance in the intestine and protecting against intestinal oxidative injury. 
7. helps with digestive lubrication making it easier to eliminate waste.

HORMONAL:

1. Increases free testosterone - A 2013 study on 60 healthy men 20-40 demonstrated increased free testosterone by 19.9% in 3 weeks! 
2. Balances hormones by reducing abundance of certain receptors - A study in 2016 reported that increasing OA concentrations did not effect apoptosis (pre-programmed cell death), necrosis (cell death) or proliferation, but “significantly reduced the transcript abundance of the gonadotropin hormone receptors...”. EVOO can inhibit binding of hormones to receptor cells as well as modulate enzyme activity within the cell, thus affecting the ratio of bound/free hormone available for cellular uptake.
3. OA also increased the transcription levels of fatty acid transporters, decreased production of estradiol and progesterone, altering the functionality of granulosa cells, reducing expression and responsiveness to FSH (follicular stimulating hormone).
4. Since estrogen production is dependent on the enzyme aromatase, you can lower estrogen production and theoretically prevent or treat estrogen driven breast cancer by consuming aromatase inhibitors. By this rationale, you should be able to prevent and treat endometriosis as well. Flavonoids and lignans are known anti-aromatase agents and are found in higher quantities in high-polyphenol EVOO.

IMMUNE SYSTEM:

1. It supplies fuel for our T-regulatory cells - the generals of the immune system that coordinate immune function - to either amp up your fighting capacity against pathogens - such as Covid or the flu, or dampen it down to prevent autoimmune.
2.  Oleic Acid in EVOO helps to restore T-cell FAO
3. Triggers mitochondrial FAO to feed T cells - is selectively antimicrobial against pathogens
4. EVOO is immuno-modulary - that is it stimulates the immune system to protect you, while calming an overactive immune system that may be attacking your own tissues - as in autoimmune diseases.
5. HT prevents bacterial LPS (lipopolysaccharides)  induced effects (endotoxemia) and the antioxidant power in plasma. HT modulates immune function - “beneficial effects of HT include promotion of immunity, antimicrobial, antiviral, antitumor, antiradiation, antiaging, and anti-inflammatory effects, lowering of blood lipid levels, and improving animal performance.” 
6. Polyphenols in EVOO have anti-viral, anti-fungal and antimicrobial properties. For example, HT (hydroxytyrosol) “is able to inactivate influenza A viruses, including H1N1, H3N2, H5N1 and H9N2 subtypes.” It does this directly through disruption of the viral cell membrane.
7. HT has also been shown to inhibit entry of SARS-CoV and SARS-CoV-2 (covid-19) by binding a heat-shock protein that the virus requires to replicate. Researchers stated that “the infectivity of coronaviruses depends on the lipid composition of host cell membranes… cholesterol depletion in the plasma membrane of target cells reduces the efficiency of infection…the ability of hydroxytyrosol to decrease serum lipids and cholesterol is considered to be significant in the lowering of plasma membrane cholesterol.” 
8. EVOO is selectively antimicrobial - disrupts microbial biofilms, in vitro kills pathogenic gram-positive bacteria including MRSA (    methicillin-resistant Staphylococcus aureus), gram-negative bacteria, viruses and enhances beneficial microbes that populate our microbiome.
9. Extra-virgin olive oil "influences the health of the intestinal mucosa and supports gut microbiota homeostasis by encouraging intestinal immunoglobulin A (IgA) production, as quantified by enzyme-linked immunosorbent assays using fecal homogenates; dampening down inflammatory cytokine production; supporting production and expression of cytokines and transcription factors involved in reducing inflammation and promoting immune tolerance in the intestine; and protecting against intestinal oxidative injury through the potent antioxidant activity of EVOO phenolic extracts.”

LIVER:

1. Oleuropein (EVOO polyphenol) induces synthesis of Cytochrome P450 enzymes that are involved in detoxification of xenobiotics (foreign substances) toxins and heavy metals, medications, etc. These enzymes are very disrupted with glyphosate exposure. 
2. EVOO helps reverse fatty liver disease! When you take a shot of EVOO in the morning on an empty stomach, it goes to work right away in the liver. It tells the brain you don’t need any glucose produced for the blood and to switch to a fat-burning mode - your body starts burning stored fat.
3. It stimulates the liver to open the bile ducts and release what’s stuck. Global Healing Center, Oct 2017) Whatever has been previously stuck can move out much easier. This sludge and bile is literally removed from your body via poop. And…everybody poops! LOL.  Check out Blog # 2 on the Liver and Pancreas. Some people have reported liver and gallstones released from their body. (If you suspect you have issues consult your MD). Oleic acid in EVOO signals the hypothalamus (in the brain) that the body doesn’t need any more nutrients to be dumped into the circulation, providing a signal of “nutrient abundance,” producing an anorectic effect.You can actually take an EVOO shot while you are fasting. This makes you satiated for hours and enhances your fast.

LYMPHATIC SYSTEM: HP-EVOO in a dose-dependent way, is able to heal our intestinal lining, enhance digestion and gut microbiome, enhance transfer of fat from organs to subcutaneous, enhance liver function and detoxification pathways, heal and protect lining of lymphatic vessels and blood vessels, prevents adherence of molecules to vascular lining, enhances HDL:LDL cholesterol ratio, enhances health promoting pathways and inhibits damaging pathways in our bodies. 

1. Decreases oxidative stress in the lymphatic system by inhibiting an oxidative pathway. According to the journal Nutrients: found that with respect to  lymphedema,  hydroxytyrosol can improve endothelial dysfunction, hemostatic and lipid profiles, decrease oxidative stress and inflammation through inhibition of leukotriene B4 (LTB4) activity.
2. Anti-inflammatory effect on leukocytes. An abstract published in Biochem Pharmacology: found that principle polyphenols in EVOO had a direct anti-inflammatory effect on leukocytes. Oleuropein, tyrosol, hydroxytyrosol, and caffeic acid inhibited LTB4 activity with the following effectiveness: hydroxytyrosol > oleuropein > caffeic acid > tyrosol.