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In 2025, Italian researchers tracked over 16,000 adults and found that one specific fat was tied to dramatically smaller waistlines. Not a drug. Not calorie counting. One simple swap in the kitchen. Meanwhile, the people with the worst waistlines were the ones using the "heart-healthy" oils their doctors recommended.
In this lesson, Ben breaks down why seed oils now make up about 80% of the US food supply and drive inflammation, insulin resistance, and stubborn belly fat. Then he reveals the winning fat, extra virgin olive oil, and the three compounds inside it that work unlike anything else in your pantry, including one that affects the same anti-inflammatory pathway as ibuprofen. He also explains why most grocery store olive oil fails the research, and exactly how to spot the real thing.
Key takeaways:
One fat was linked to waistlines about four inches smaller than the seed oil group
People who skipped it had roughly a five times higher risk of abdominal obesity
Seed oils have shifted our omega ratio from 1:1 to about 20:1, fueling chronic inflammation
Oleocanthal in fresh olive oil affects the same COX enzymes as ibuprofen
In the PREDIMED trial, olive oil was tied to a 30% drop in major cardiovascular events
Most grocery olive oil is adulterated, so buy single origin, dark glass, and run the taste test
Smoke point is a poor marker, real extra virgin olive oil is one of the safest oils to cook with
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