'I replaced my morning coffee with this viral olive oil shot – and my energy changed'

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 10 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. Drinking caffeine first thing in the morning can block receptors so you can’t feel the adenosine, meaning that when it does wear off, it floods in all at once, 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 try a trend circulating on Instagram: wellness influencers and health experts touting a three-ingredient “miracle” shot that supports gut health, immunity and helps stave off mid-morning fatigue, among a long list of malady 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.

The premise is simple: 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 immediate effect, this isn’t likely going to be it,” shares Rhian Stephenson, nutritionist and founder of Artah.

However, what this wellness shot can do is slowly 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 with nausea and digestive discomfort; lemon (depending on how much you use) will provide some vitamin C and antioxidants,” shares Stephenson.

The specific concoction is being dubbed as 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.

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 paramount alongside it. 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.

ginger and lemon juice shot glass

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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 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.

Much like every viral wellness trend, there are, of course, caveats. Firstly, no shot, supplement, juice or powder will ever be a magic bullet; nervous system regulation, digestion, sleep and diet all play a major piece of the puzzle in the quest for optimal health.

“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; with meals, it will help improve the absorption of crucial fat-soluble vitamins and minerals in vegetables, which require fat for proper digestion,” adds Stephenson. “Olive oil, for some, could help stimulate bowel movements, especially alongside ginger, which is a prokinetic that will promote gastric motility.”

If you are drinking the wellness shot in the morning, make sure you’re hydrated too; have a steady breakfast with protein and fibre to help support satiety.

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 my 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.