You have probably seen it on your feed already. Someone tilts back a tiny glass of golden liquid first thing in the morning, swears it changed their skin, their digestion, maybe even the number on the scale. It looks simple enough – just olive oil and a squeeze of lemon – and suddenly you are wondering whether you should be doing it too. But before you raid your pantry, it is worth asking what actually happens when a longevity expert looks at the science behind the trend.

How a celebrity morning ritual took over your timeline

Hailey Bieber, the model and founder of Rhode, recently revealed that she starts every morning with a shot of olive oil mixed with lemon juice before having breakfast or coffee. She described it as a daily habit that she believes supports gut health, promotes glowing skin, and may aid in weight management. In the current era of TikTok hacks, where dermatologists and wellness experts spend their days debunking or confirming viral beauty tricks, the claim spread fast. Thousands of users began testing the celebrity-approved ritual for themselves.

But does the practice hold up when someone whose career revolves around longevity and integrative medicine takes a closer look? And more importantly, does it matter whether you swallow your olive oil in a single gulp at dawn or simply drizzle it over your lunch salad?

What a longevity expert says is really doing the heavy lifting

Dr. Frank Lipman – a longevity expert, New York Times bestselling author, pioneer of integrative medicine, and longtime health advisor to actress Maggie Q – points to one specific component as the likely source of any real benefit: high-quality extra virgin olive oil. According to Dr. Lipman, who spoke to HOLA! magazine, any habit that introduces polyphenols into your body is a move in the right direction, but the quality of the oil you choose is what truly matters. He emphasized that anyone trying the olive oil shot should make sure it is high-quality extra virgin.

Polyphenols, as defined by the National Institute of Health, are naturally occurring plant compounds recognized for their antioxidant and anti-inflammatory properties. Research has connected them to improved heart health, better digestion, and protection against cellular damage caused by oxidative stress. Extra virgin olive oil, a cornerstone of the Mediterranean diet, happens to be particularly rich in these compounds. Studies have shown that regular consumption may support cardiovascular health, reduce inflammation, and contribute to overall wellness.

So the olive oil itself is not the issue. The real question is whether downing it as a concentrated morning shot on an empty stomach delivers something special that you would not get by simply using it generously throughout your meals during the day. And on that point, nutrition experts are fairly clear: there is little research showing that taking olive oil as a single morning shot offers unique benefits compared to incorporating it into meals throughout the day.

Why glowing skin and gut health are not that simple

Supporters of the trend believe consuming olive oil on an empty stomach helps stimulate digestion and provides a healthy source of fats early in the day. The addition of lemon juice is often credited with adding vitamin C and a refreshing flavor, although scientific evidence supporting specific detoxifying effects remains limited.

The skin-related claims deserve an even closer look. Healthy fats and antioxidants can support overall skin health, but dermatologists note that glowing skin typically reflects a combination of factors, including diet, hydration, sleep, genetics, and skincare habits. In other words, no single ingredient can take credit for a radiant complexion when so many variables are at play.

Health professionals also caution against viewing any single ritual as a miracle solution. Integrative medicine experts broadly emphasize that there is no one magic bullet when it comes to health. Long-term wellness is usually the result of consistent habits – eating nutrient-dense foods, exercising regularly, managing stress, and getting adequate sleep. A single morning shot, however photogenic, cannot replace that full picture.

For most healthy adults, a small amount of high-quality extra virgin olive oil is considered safe and may offer nutritional benefits. Yet experts suggest focusing less on the trend itself and more on the broader context of overall dietary quality.

The real takeaway you can use starting tomorrow

If the ritual encourages you to consume more beneficial plant compounds and nudges you toward healthier choices throughout the day, it may have genuine value. But the honest verdict from longevity and nutrition science is that sustained lifestyle habits will always outperform a single shot of olive oil and lemon juice each morning. The olive oil is good for you – we know that much. How and when you consume it matters far less than whether you are consistently choosing high-quality, polyphenol-rich foods as part of a balanced diet. So go ahead and enjoy that extra virgin drizzle, whether it is in a morning glass or on a dinner plate. The benefits follow the consistency, not the ritual.