When Hailey Bieber told TIME that her morning starts with a daily olive oil and lemon shot, the wellness world took notice. We've known this secret for years.
Hailey Bieber's morning ritual is simple: a tablespoon of extra virgin olive oil combined with fresh lemon juice, taken on an empty stomach before food or coffee. She named it one of her three non-negotiable morning musts — alongside skincare and coffee — and credits it with helping to "coat the gut" and support detox. She's kept the habit daily for several months, and we are here to support it!
"I sound so old," she told TIME. "I'm like, I gotta take my olive oil shot in the morning. Lord help me."
The Oil You Use Matters Most.
This is where we'd gently push back on the trend as it often gets adopted: not all olive oil is created equal, and this matters enormously when you're consuming it straight.
Most grocery-store olive oils are harvested late, frequently blended across regions, stored for months before bottling, and tested at levels that barely clear basic standards. By the time that oil reaches your shot glass, the polyphenol content — the bioactive compounds responsible for olive oil's anti-inflammatory properties — may be negligible.
Kosterina is made from early-harvest Koroneiki olives grown in the Peloponnese region of Greece. Harvesting before the olives fully ripen preserves the highest possible concentration of polyphenols. The result is an oil with that characteristic peppery finish — a sign of oleocanthal, a natural compound with well-documented anti-inflammatory properties.
While most supermarket olive oils contain between 100–250 mg/kg of polyphenols, Kosterina’s High-Phenolic EVOO Shot contains over 1,000 mg/kg, making it one of the most potent on the market.
Do Olive Oil Shots Actually Work? What the Science Says
The benefits of extra virgin olive oil are among the most well-researched in nutrition science. A Harvard study published in JAMA Network Open followed more than 92,000 adults over 28 years and found that consuming just over half a tablespoon of olive oil per day was associated with a 28% lower risk of dying from dementia-related causes — regardless of overall diet quality.
High-phenolic olive oil has been linked in dozens of human studies to stronger cardiovascular health, improved metabolism, and better overall longevity. Here’s what the science says about how it supports your body from the inside out:
- Stronger immune defense and lower inflammatory markers→ A 2025 systematic review and meta-analysis of 15 randomized controlled trials (2,477 participants) found that Mediterranean diets supplemented with olive oil significantly reduced key inflammatory biomarkers, including interleukin-6 (IL-6) and C-reactive protein (CRP), while improving endothelial immune function by lowering adhesion molecules such as sICAM-1 and VCAM-1.Source: Nutrition & Metabolism, 2025
- Improved heart and vascular health, including reduced LDL oxidation and lower cardiovascular risk→ In a meta-analysis of over 800,000 participants, higher olive oil intake was associated with a 16% lower risk of cardiovascular disease and a 22% lower risk of type 2 diabetes. Source: PubMed, 2022
- Better metabolic health, with improved insulin sensitivity and reduced diabetes risk→ A 2024 meta-analysis of 10 studies (over 500,000 participants) found that moderate olive oil intake (10–20 g/day) reduced diabetes risk by up to 22%. Source: PubMed, 2024
- Enhanced gut health and microbial diversity→ A 2019 review published in Nutrients found that olive oil rich in phenolic compounds such as hydroxytyrosol promotes a balanced and diverse gut microbiome, increases populations of beneficial bacteria like Lactobacillus and Bifidobacterium, and reduces inflammatory markers such as IL-6 and TNF-α. These effects help strengthen gut barrier integrity and support digestion and immune balance. Source: PubMed, 2019
- Healthier, more resilient skin thanks to improved cellular repair and reduced oxidative damage→ A cross-sectional study of 2,919 adults found that higher intake of monounsaturated fats from olive oil was associated with a significantly lower risk of severe skin photoaging, whereas MUFAs from animal fats showed no benefit. Researchers concluded that olive oil’s unique blend of MUFA, squalene, and polyphenols may help protect against UV damage and skin aging. Source: PLOS One, 2012
How to Enjoy Your Daily Olive Oil Shot
There's no wrong way to get your daily dose of EVOO. The most popular method — and the one Hailey swears by — is a straight shot, first thing in the morning on an empty stomach. Simple, fast, and effective.
With Kosterina, that's easier than ever. Our single-serve shots are made for exactly this — no measuring, no mess, just twist one open and enjoy.
But the ritual is yours to make. A squeeze of fresh lemon over your shot softens the intensity and adds a boost of vitamin C. Drizzle it over avocado toast or finish a bowl of soup, a plate of roasted vegetables, or a simple salad with a pour of Kosterina and you're getting the same benefits.
No brand was specifically mentioned in TIME interview. Kosterina is not claiming any brand endorsement from Hailey Bieber
