For years, my morning routine was contingent upon the immediate promise of caffeine. No matter the form – a shot of espresso; a sweet matcha latte or cup of breakfast tea – I would start every day in the same way; caffeinated within less than ten minutes of hearing my alarm. No protein, beforehand. No water.
This is any nutritionist’s most dreaded wake-up call: not only does caffeine spike your natural cortisol (which should naturally rise before waking), but it can play havoc with adenosine – a chemical in the brain that builds up throughout the day to make you feel ready for sleep and then clears out during slumber. Caffeine first thing can block the receptors so you can’t feel the adenosine, meaning that when it does wear off, it floods in leading to fatigue hours later.
Those dipping energy levels, sugar cravings, chronic fatigue and brain fog were an all too familiar feeling for me. It’s what led me to a trend circulating on Instagram: wellness influencers and health experts touting a 3-ingredient “miracle” shot that supports gut health, immunity, help staves off mid-morning fatigue, among a long list of wellness maladie cures. The more I engaged – and the more tired I became – the more my algorithm served up the same liquid gold shot of goodness. And so, I swapped my cup of coffee for a shot of olive oil, lemon and ginger.
Agata Pospieszynska
The premise is simple: you blend one tablespoon of extra virgin olive oil, one tablespoon of fresh lemon juice, and a small piece of fresh ginger and consume it before or with breakfast. “There are a few different ways to look at this trend. Firstly, it isn’t a like-for-like swap for coffee. Caffeine is a stimulant and nootropic, so if you’re looking for the same effect, this isn’t likely going to be it,” shares Rhian Stephenson, nutritionist and founder of Artah.
However, this wellness shot can improve your mood, digestion, immunity and energy over time. “Olive oil is a rich source of monounsaturated fat and polyphenols which support cardiovascular and metabolic health; ginger has anti-inflammatory effects and can help nausea and digestive comfort; lemon (depending on how much you use) will provide some vitamin C and antioxidants,” shares Stephenson.
The specific concoction is being dubbed a powerhouse when it comes to skin, mind and body. “Ginger and olive oil are nourishing for the microbiome, so will support the gut-brain axis, and if you’re avoiding caffeine (and perhaps pushing it to be later in the day) you’ll probably feel less anxious and avoid any potential irritation,” she notes.
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I’ve noticed a marked difference in my once elevated stress levels and poor gut health. “The polyphenols in extra virgin olive oil can influence the gut microbiome and gut-barrier integrity, which again, would be supportive of immunity if it’s in the context of a healthy diet,” shares Stephenson, who argues that fibre is still more important. Though olive oil isn’t typically an energy booster, “it can help contribute to better blood sugar, less inflammation, and a healthier gut, which in turn, would improve energy over time,” she adds.
Extra virgin olive oil has myriad benefits for overall health, too. “It has compounds (like polyphenols mentioned above) that can modulate inflammation, and Mediterranean-style dietary patterns that include extra-virgin olive oil have been linked to improvements in inflammatory markers. A good quality olive oil as the primary fat in your diet (over something like butter, for example) would be very supportive for immunity,” agrees Stephenson.
Like with every popular wellness trend, there are, of course, caveats. Firstly, no shot, supplement, juice or powder is ever going to be a magic bullet; nervous system regulation, digestion, sleep and diet all play a major part of the puzzle.”There’s no strong evidence that taking olive oil as a shot on an empty stomach is superior to having it with meals, and if you’re taking it alone, you’re missing out on a lot of the benefits; having olive oil with meals will help improve the absorption of crucial fat-soluble vitamins and minerals in vegetables, which require fat for proper digestion,” adds Stephenson. If you are implementing the wellness shot, make sure you’re hydrated too; have a steady breakfast with protein and fibre to help support satiety, says Stephenson.
This morning drink might not also be the preferable choice for those with IBS or irregular bowel movements. “Olive oil, for some, could help stimulate bowel movements, especially alongside ginger, which is a pro kinetic that will promote gastric motility,” adds Stephenson.
I can personally extoll the virtues of this easy-to-implement morning shot: I feel less jittery, less prone to fatigue and far more energised than I did post-morning oat-milk cappuccino. Alongside, increasing my fibre intake, getting enough daylight and substantial protein, this simple shot is one I’ll continue to implement for my mood, immunity and overall health.