Olive oil is often hailed as a health superfood—and for good reason. Just one to two tablespoons a day can deliver massive benefits, from supporting heart health to reducing inflammation. But should you make olive oil the foundation of your diet? Absolutely not. Here’s why.

The Power of Olive Oil (In the Right Amounts)

Olive oil is rich in monounsaturated fats, which have been linked to numerous health benefits:

• Heart Health: Supports healthy cholesterol levels and reduces the risk of cardiovascular disease.

• Anti-Inflammatory Properties: Loaded with antioxidants like polyphenols that help combat oxidative stress.

• Cognitive Benefits: May help protect against neurodegenerative diseases like Alzheimer’s.

That’s all great—but like anything, balance is key.

The Problem With an All Olive Oil Diet

While olive oil has its place, relying on it as your main fat source can slow your metabolism. Here’s what the research suggests: when animals are fed a diet high in polyunsaturated fats (PUFAs, like seed oils) or monounsaturated fats (like olive oil), they are more likely to enter a hibernation-like state. Their metabolism slows down, energy production decreases, and fat storage increases.

On the other hand, animals that consume saturated fats—like those found in butter—don’t experience this metabolic slowdown. That’s a huge distinction. If your goal is optimal energy, fat-burning, and metabolic function, an all-monounsaturated fat diet is not the answer.

Grass-Fed Butter: The Metabolic Powerhouse

If you want to fuel your body for performance and longevity, grass-fed butter is a must. Unlike seed oils and even olive oil, real butter from grass-fed cows contains a powerful combination of nutrients that support metabolism, brain function, and overall health:

• Rich in Butyrate: A short-chain fatty acid that supports gut health, reduces inflammation, and enhances energy production.

• Packed with Fat-Soluble Vitamins: Grass-fed butter is loaded with vitamins A, D, E, and K2, which are crucial for immune function, bone health, and hormone production.

• Supports Hormonal Balance: The saturated fats in butter are essential for testosterone and other key hormone production.

• Boosts Energy & Metabolism: Unlike PUFAs, which slow your metabolism, the healthy saturated fats in butter help keep your body in an efficient, fat-burning state.

When you swap out excessive olive oil for real grass-fed butter, you’re giving your body the fuel it actually thrives on. This is the difference between simply eating “healthy” and optimizing for real, high-performance living.

Metabolism Matters: Why You Need Fat Balance

Your metabolism is the engine of your body, and it thrives on the right fuel. Here’s the breakdown:

• Polyunsaturated Fats (PUFAs – Seed Oils): Worst for metabolism; linked to inflammation and fat storage.

• Monounsaturated Fats (Olive Oil, Avocado Oil): Better than PUFAs, but still slow metabolism when consumed in excess.

• Saturated Fats (Butter, Coconut Oil, Animal Fats): Support optimal energy production and metabolic rate.

If you rely too much on monounsaturated fats, you’re essentially putting the brakes on your metabolism. That’s the last thing you want when aiming for peak performance, fat loss, and overall vitality.

The Takeaway: Use Olive Oil, But Don’t Overdo It

• Stick to 1-2 tablespoons a day for its health benefits.

• Prioritize grass-fed butter to enhance metabolism, brain function, and hormone production.

• Combine fats wisely—saturated fats like butter should be a key part of your intake.

• Avoid excessive PUFAs (seed oils) to prevent metabolic slowdown and inflammation.

Olive oil is powerful—but balance is everything. Use it wisely, pair it with the right fats, and fuel your body for peak performance.