When it comes to brain health, Sogol Ash likes to keep things simple. She’ll often start with something that’s probably already sitting in your kitchen: olive oil.
Sogol Ash (@drsogolash on Instagram) is a naturopathic doctor and a leader in functional medicine, with roots that go back to USC’s Keck School of Medicine, where she earned her Bachelor’s in Health Promotion and Disease Prevention.
These days, she also chairs the Neuromuscular Disease Foundation, helping push forward research for rare genetic diseases while reminding people that prevention matters just as much as a cure.
When she talks about brain health, olive oil comes up a lot. Not as a trend or a “miracle fix,” but as one of those timeless, quietly powerful habits that add up. She likes it because it’s packed with antioxidants and anti-inflammatory compounds, the kind of stuff that helps your brain stay sharp and your body run smoothly.
And the best part? You don’t have to change your whole diet to use it. And a 2024 Harvard study backs her up.
Researchers followed more than 92,000 adults for almost thirty years. The people who had at least 7 grams of olive oil a day (that’s a little more than half a tablespoon) had a 28% lower risk of dying from dementia-related causes compared to those who rarely touched the stuff.
Even after accounting for other lifestyle factors and genetics, the numbers held up.
For Dr. Ash, that’s exactly the point. Real wellness isn’t about extremes. It’s about simple, sustainable choices that you actually enjoy sticking with. A drizzle of olive oil here, a roasted veggie dish there, it all counts.
She uses it daily herself, whether she’s cooking, finishing a salad, or just brightening up a plate of grilled fish. It’s one of those habits that doesn’t feel like effort but pays off quietly over time.
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Why Olive Oil Is a Brain-Boosting Ingredient
For Dr. Ash, olive oil isn’t just something you cook with. It’s one of the easiest, most reliable ways to care for your brain.
As a naturopathic doctor, she often talks about the Mediterranean diet, the one everyone’s heard of but few really follow. Its reputation for longevity and brain health isn’t hype, and right in the middle of it all sits olive oil.
Here’s why she’s such a fan.
Olive oil is rich in monounsaturated fats, the kind that keep blood flowing smoothly to the brain and help calm inflammation. Think of them as the brain’s steady, slow-burning fuel, keeping your mental “wires” clear and communication sharp over time.
It’s also full of polyphenols, especially one called oleocanthal. That’s the compound that helps your body fight off oxidative stress and inflammation, two of the biggest troublemakers behind brain aging and diseases like dementia.
Olive oil isn’t just about protecting your brain. It’s about supporting the whole system, all those quiet connections in the body that make you feel balanced, energized, and well.
Here’s what Dr. Ash means.
Appetite regulation: Olive oil helps you feel satisfied, which makes healthy eating easier and steadier. And since maintaining a healthy weight lowers dementia risk, that’s a bonus.
Gut health: It boosts bile production, which helps you digest fats and absorb nutrients more efficiently.
Hormonal balance: Those healthy fats are the raw materials your body uses to build and regulate hormones that influence mood, memory, and focus.
Steady energy: Olive oil burns slowly, keeping your energy stable so you can think clearly without those mid-afternoon crashes.
Antioxidant protection: Loaded with vitamin E and polyphenols, it shields your brain cells from oxidative stress — basically, it keeps them young and resilient.
Skin support: Less inflammation means better skin repair. And a calmer body overall means a calmer mind too.
Dr. Ash doesn’t call olive oil a “superfood.” She treats it more like a daily essential, something simple, grounding, and quietly powerful.
A little drizzle here, a spoonful there. That’s how real wellness adds up.
Also Read: 4 Everyday Things This Double-Boarded Neurologist Never Does to Protect His Brain Health
How Dr. Ash Adds Olive Oil to Her Diet Every Day
Dr. Ash doesn’t treat olive oil like a health hack. It’s just something that fits naturally into how she eats and lives. Here’s how she does it:
- A morning (or midday) shot
Every day, she takes one to two tablespoons of high-quality, cold-pressed extra virgin olive oil. Sometimes it’s the first thing she does in the morning; other times, it’s her mid-afternoon reset.
To mix it up, she’ll add a squeeze of lemon juice or a pinch of turmeric. It’s a small twist that boosts flavor and gives an extra kick of antioxidants.
- A quick veggie snack
Growing up with Mediterranean roots, Dr. Ash often reached for sliced cucumbers drizzled with olive oil, lemon juice, and a sprinkle of sea salt. Simple. Fresh. Satisfying. It’s a snack she still loves today.
- A meal finisher
Her go-to salad dressing couldn’t be easier: olive oil, fresh lemon juice, Dijon mustard, and a touch of honey. For dinner, she often finishes roasted fish or vegetables with a drizzle of olive oil, a pinch of sea salt, and some cracked black pepper. It’s a finishing touch that adds flavor, texture, and a little dose of antioxidants to whatever’s on the plate.
- Cook smart
Whenever possible, Dr. Ash uses olive oil raw to keep its delicate polyphenols and brain-supporting benefits intact. But she’s also realistic. Sooking with olive oil is still perfectly fine. It holds onto most of its nutrients even when sautéing or roasting at moderate heat (around 350°F or below).
For high-heat cooking, she swaps in avocado oil, which has a higher smoke point.
Olive oil isn’t something you pull out only when you’re “trying to be healthy.” It’s a quiet habit that supports you every single day.
The Bottom Line
Taking care of your brain doesn’t have to be a project.
Something as simple as adding olive oil to your day can make a real difference over time. It’s enjoyable and backed by strong research. A drizzle over roasted veggies, a spoonful in the morning, or a splash in your favorite family recipe; it all counts.
As Dr. Ash often tells her patients, protecting your brain doesn’t require complicated routines or expensive supplements. Sometimes, it’s as simple as reaching for what’s already sitting in your kitchen.