Hello Viewer,

I grew up eating margarine and vegetable oil. We didn’t know better; it was cheaper, and as we know it now, we were fed bad information. As I matured, I made better choices and prioritized my health.

In Edition #85 The Olive Report, we find out why the price of olive oil increased and what to do about it.

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LAST WEEK’s Poll 📊 

THIS WEEK’S POLL 🤔 

_{👁️ OVE’S GUIDE TO}

OLIVE OIL 🫒

💰 Olive Oil Price Fluctuations Since 2020

The price of olive oil has more than doubled in the past five years, driven by extreme weather, rising production costs, and global demand.

📈 2020-2021: Stable at $2,500 per metric ton
🔥 2022: Climbed to $4,000 per metric ton
⚠️ 2023: Surged to $5,000 per metric ton
🚀 2024: Peaked at $8,776 per metric ton in October
📉 2025 (Now): Declined slightly to $5,448 per metric ton

In Canada, the average price per liter of olive oil jumped from CAD $10 in 2020 to CAD $16-18 in 2024, and in the U.S., prices range between $9.67 and $13.54 per liter today.

🌍 Regional Olive Oil Prices (Early 2025)

🇪🇸 Spain: €4.50/kg ($4.90 USD/$6.95 CAD)
🇬🇷 Greece: €5.60/kg ($6.10 USD/$8.40 CAD)
🇹🇳 Tunisia: €4.00/kg ($4.35 USD/$6 CAD)
🇺🇸 USA: $9.67-$13.54/liter (8.90 EURO/$9.67 CAD)
🇨🇦 Canada: CAD $16-18/liter (10.80 EURO/$11.70 USD)

Why? Droughts in the Mediterranean, increased transportation costs, and supply chain issues continue to drive the market. Experts predict gradual price declines but no return to pre-2022 levels anytime soon.

🌟 Health Benefits of Olive Oil

Olive oil is a nutritional powerhouse, offering numerous health benefits:

✅ Heart Health ❤️ – Lowers bad cholesterol, supports cardiovascular function.
✅ Anti-Inflammatory 🔥 – Rich in antioxidants like polyphenols, reducing chronic inflammation.
✅ Brain Function 🧠 – Supports cognitive function and may reduce Alzheimer’s risk.
✅ Weight Management ⚖️ – Promotes satiety and aids in healthy fat metabolism.
✅ Blood Sugar Control 🍬 – Helps regulate insulin and glucose levels.
✅ Gut Health 🦠 – Supports digestion and gut microbiome health.
✅ Skin & Hair Benefits ✨ – Packed with vitamin E for hydration and repair.

🛠 How Olive Oil Is Made

The production process plays a major role in quality and health benefits.

1️⃣ Harvesting – Olives are handpicked or machine-harvested (best oils come from early-harvest olives).
2️⃣ Crushing & Pressing – Olives are washed and crushed into a paste.
3️⃣ Cold Extraction (No Heat, No Chemicals) – Oil is separated from the solids and water.
4️⃣ Bottling & Storage – High-quality olive oil is bottled in dark glass to prevent oxidation.

🛑 Lower-quality oils use heat and solvents to extract every last drop from the olive pulp.

🌿 Types of Olive Oil & Best Uses

Not all olive oils are created equal!

1️⃣ Extra Virgin Olive Oil (EVOO) – Best for Nutrition ✅
✔ Cold-pressed, no heat or chemicals.
✔ Richest in antioxidants and flavor.
✔ Best for: Salads, drizzling, light cooking.

2️⃣ Virgin Olive Oil – Good but Lower Quality 🤔
✔ Slightly higher acidity than EVOO.
✔ Still retains some antioxidants.
✔ Best for: Cooking at medium heat.

3️⃣ Pure or Regular Olive Oil – Highly Processed ❌
✔ A mix of refined and virgin oil, lacks antioxidants.
✔ Best for: High-heat cooking (but lacks nutrition).

4️⃣ Light Olive Oil – Ultra-Refined, Minimal Flavor ⚠️
✔ Processed to remove flavor and color.
✔ Best for: Commercial frying.

5️⃣ Pomace Olive Oil – Worst Quality 🚨
✔ Extracted from leftover pulp using solvents.
✔ Low in nutrients, often mixed with cheaper oils.
✔ Avoid it!

🚫 What to Avoid When Buying Olive Oil

❌ "Pure" or "Light" Olive Oil – Usually refined and stripped of nutrients.
❌ Plastic Bottles – Poor quality and susceptible to oxidation.
❌ No Harvest Date? Skip It. The fresher, the better.
❌ Cheap, Generic Blends – Often diluted with lower-quality oils like soybean or canola.

🔍 Pro Tip: How to Test Your Olive Oil at Home

🧊 Fridge Test: Real olive oil thickens in the fridge due to monounsaturated fats. If it stays liquid, it’s likely cut with lower-quality oils.
🔥 Taste Test: Real EVOO should have a peppery kick, slightly bitter taste, and fruity aroma.

MINDFUL PRACTICE 💪 

DOWNWARD DOG
STRETCH

🌟 Spotlight Move: Downward Dog

Why? Stretches hamstrings, calves, shoulders, and spine while improving circulation.

How to Do It:
1️⃣ Start in a plank position, hands shoulder-width apart.
2️⃣ Lift your hips toward the ceiling, forming an inverted “V.”
3️⃣ Keep heels reaching toward the floor, knees slightly bent if needed.
4️⃣ Press palms into the mat, relax your neck, and hold for 30 seconds.

🚀 7-Day Downward Dog Stretching Challenge

✅ Daily Stretch Routine (30s-1min each)

🔹 Day 1-2: Downward Dog + Seated Forward Fold
🔹 Day 3-4: Downward Dog + Cat-Cow Stretch
🔹 Day 5-6: Downward Dog + Standing Side Stretch
🔹 Day 7: Full Flow → Child’s Pose → Cat-Cow → Downward Dog → Seated Forward Fold

💡 Pro Tip: Keep knees slightly bent in Downward Dog if tight.

📢 Challenge: Do this every morning for a week & track your flexibility!

"I create this newsletter for you, and your feedback keeps it sharp. What’s one takeaway from today’s edition? Hit reply—I’d love to hear from you."

Until next time,
Coach DC 👁️

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}