I Ate 1 Tbsp of Honey Every Day for 30 Days - This is What Happened

[@ThomasDeLauerOfficial]

My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!

[@feliciabueno9059]

Thank you for all of your efforts to help us get healthier ❤️

[@g.m.robertson8700]

An interesting fact is : 1 tablespoon is 'said' to be 3 tsps by actual measure ..

[@music-writinglife1813]

@@g.m.robertson8700 I thought it was 2-1 ??

[@penalver7839]

Any honey or raw honey? Thank you🙏

[@samzee7747]

Hi. Thanks for all you do. Love your videos.

[@winstonallen6933]

I started fermenting garlic in honey a couple of months ago. Once fermented (30 days) I blended it up into small granules. I've been consuming a teaspoon of this for a month. I wasn't expecting it to necessarily make me feel any different, but I am absolutely positive it has lowered my cortisol levels and has improved my quality of sleep. It's very common for me to carry this low level of an anxiety feeling in my chest for a large portion of the day. That has been suppressed greatly in the last 2 weeks. It shows up in my smart watch stress tracker as well. I spend over half of the day in a 'relaxed " level .the other half in a "normal" and the relaxed state has continued to incrementally increase . There is no doubt in my mind that this new daily routine has been the difference maker. Timely video from Thomas.

[@nicholasdudfield8610]

Try NSDR/Yoga Nidra too!! Toolbox :

[@xdLaserwolf]

smartwatches cannot tell you cortisol levels. im calling BS on your garlic trick. most likely a placebo

[@adm.monkey7431]

@winstonallen6933 do you use cloves from the bulb or get prepackaged cloves with no skins on them

[@happynessadict]

garlic kills bacteria , it actually eliminates the Honey benefits

[@packyak123]

I have had hypoglycemia since childhood and I am now 61yo. When i learned what was happening to me I was able to correlate how honey and maple syrup have significantly different affects on my hypoglycemia than many other sugars. I have spent decades telling my doctors that sugars are not created equally only to be ignored as uninformed. No matter, I have chosen honey and maple syrup as my sweeteners for decades. It's about time that the medical community start paying credence to what their patients tell them! I hope there are physicians out there that take time to learn true nutritional facts and not just leave it to the FDA to educate them.

[@johngaffney9883]

Same here,I use unfiltered honey, keep some fruit with me when driving long hours,

[@monnoo8221]

hypo = too low, or hyper = too high?

[@johngaffney9883]

@@monnoo8221 mine becomes Hypo, but I do have hypo thyroid that can change to hyper,talk about mood swings lol,

[@patiakreles]

I am having hypoglycemias during the night and my nutritionist suggested to eat more honey!!! It works like a charm and it has helped me so much with my neuropathy (caused by hypoglycemias).

[@thisorthat7626]

@packyak123, that is interesting. I wonder if molasses would work the same? I understand that the taste is very different. It has a lot of minerals in it, probably similar to maple syrup.

[@DubG89]

He said “Let me BEE abundantly clear” 🐝

[@frankenz66]

😂

[@kevindittler6524]

Funny I grew up in Bisbee AZ & great grandmother had bee’s & said all this now a 100 years ago.

[@chandlerchandelier]

This year I have started adding 1 tablespoon of raw, unfiltered honey on top of apple, Greek yogurt, & walnuts. It is divine.

[@AJDelanoue-tb9vo]

Greek yogurt and honey is so delicious, but that applies to most other dairy products too haha

[@arhu74]

Me too, even better is something called fromage frais, but it is hard to get, at least here in the Netherlands

[@ForceRX]

What kind of Greek Yogurt you take? We have hear 10 % fat, 6, 4, 3, 1 and fat free. When Thomas talks Greek Yogurt, what fat % he talks about. 10 and 6 % taste best

[@AJDelanoue-tb9vo]

@ fage greek yogurt comes in 5% 2% 1% and fat free so most likely 5%

[@lllCANDYMAANlll]

I have honey and kefir yogurt, its nicer than chocolate or ice cream and its healthier. I also have frozen banana and honey, it tastes just like banana ice cream and all these desserts help with sleep and are a good night time snack.

[@JT125g5]

Blueberries and honey are the only 2 things we get sugar from. 💪💙💪

[@wlpc1919]

That’s a great combo

[@2BWiley2]

To maintain a fairly elite level of metabolic fitness over the course of several years without falling off the wagon, I’ve realized I can’t do without my little “snacks”. My mental well-being and sense of balance just demands it. My near-daily go to: A toasted slice of sourdough, drizzled with local raw honey, then doused liberally with Ceylon Cinnamon - Honey Cinnamon Toast!! Every once in a while, I might even spread a little ghee or grass-fed butter on the toast, but only rarely. Of course I make certain all that fits within my caloric constraints, I get my protein in, etc… Certainly I understand such "snacks" aren't for everyone, might even be bad for some people, but geez - I credit it as part of my metabolic success and ability to stick with the rest of my program.

[@wayne7001]

I literally crafted this snack in my head watching the video and thinking of tasty ways to get more honey.

[@nicholasozug7577]

Amen 🙏 I was being so black and white for so long, then I finally hit an point some 8 years later from being 240, down to 165 an maintaining well. I'm mostly happy with my comp. Used to keto fast, then carnivore omad. Then eventually realized I nearly gave myself an eating disorder opposite to the ultra processed diet my family raised us on.... Over the past yet I've gotten a way better relationship to food. And really focus now on natural whole foods within the framework of lower ish carb. Occasionally crushing a fruit bowl lol. With HOnEY! And for the sake of my sanity. Every thing whole food for once in my life has allowed me to recognize my real hunger and full queues. So grateful 😊

[@2BWiley2]

@@nicholasozug7577 Nice! Your mention of the fruit bowl brought up another one of my honey go-to's. Sounds weird, but everyone I've turned onto it loves it. Half an avocado chopped up, half cup of fresh blueberries, palm full of crumbled walnuts, mash it all up with some raw honey and again cover it liberally in Ceylon Cinnamon. All those amazing oils, polyphenols, fiber, raw honey; my body thanks me every time! :). Stay healthy!

[@BriqueZeiner1]

If you suffer from hay fever, use honey from local beekeepers because their honey is from bees gathering pollen from your area. After discovering this and eating a spoonful of honey every day, I've noticed a significant reduction of my allergies from year to year.

[@beverlyescalera4933]

Great video, very informative, thank you. I am very curious if benefits are lost if heat is added as in adding it to hot beverages or cooking with it?

[@helios4425]

Honey def keeps me full longer. Curbs my hunger and cravings. Honey and Greek yogurt = 150 calories goes a long way. Instead of snacking junk food which can be 500-800 calories.

[@azdhan]

Great video Thomas Thanks. But here is what I want you to do Thomas. Ingest creatine powder(NOT GUMMIES) with honey. Here is why. Taking creatine with honey can be beneficial for several reasons. Honey is a fast-absorbing carbohydrate that can help transport creatine into muscle cells more efficiently. This is because the combination of creatine and a fast-absorbing carbohydrate like honey can trigger an insulin response, which aids in the absorption of both glucose and creatine. Research suggests that consuming carbohydrates alongside creatine can enhance its absorption rates, forming a synergistic relationship. Honey, being a natural source of simple carbohydrates, provides a rapid energy boost and can be particularly useful when taken pre-workout. It is recommended to ingest creatine with honey or other fast-absorbing carbohydrates right after finishing a workout to maximize its effectiveness

[@cjstump6406]

Cant wait to test this

[@beek]

Great video on honey. I'm a certified master beekeeper, spending my days and my KZbin channel helping others start beekeeping for this very reason, to have their own honey.

[@ThomasDeLauerOfficial]

That is awesome! I’m glad you approve of this message!

[@wakjob961]

Thank you for your service... Bees rule!!!

[@ShannanThomasTrucking]

Awesome Video @Thomas . Thank you so much for all you do ❤

[@jasonbelow7216]

Honey, apples cinnamon, and cottage cheese!

[@adm.monkey7431]

Combined together?

[@zachswartz6645]

I wonder if maple syrup has the same effect

[@helenhayn2646]

I was thinking the same thing

[@BobbyCNote]

Great content. Your scientific approach to seemingly "common sense" information is greatly appreciated. The highest praise I can give you is that I trust the information you provide.

[@elizabethklopson7855]

Keep bringing us the latest science Thomas. I appreciate how balanced you are. Dieting is dogmatic. Health is balanced. It's okay that the science keeps expanding and learning. It's okay if knowledge and recommendations change over time. Ignore any haters.

[@NotThatOlivia]

is it measurable? I mean those honey benefits in Lab? or it is just a "good feeling" and some science that is only good for "in vitro"?

[@JJ-ub3bl]

Thomas....Was the honey you used buckwheat , Manuka or just raw local honey ? Can you expound ?

[@LetsTapeIt]

If honey lowers cortisol is it safe to say that the evening is the best time to consume it?

[@JPNLX]

Maybe it would help to mention why you think it would be best to consume it in the evening.

[@LetsTapeIt]

@ winding down and preparing for sleep

[@stephennixon6600]

Cortisol spikes in the morning and then decreases throughout the day reaching it's lowest at around midnight. That would make it best to consume in the morning.

[@LetsTapeIt]

@@stephennixon6600i feel like I want cortisol high in the morning when I'm heading to work. To like pump me up and motivate me, then to lower after work is done.

[@vanya68143]

Thomas have you thought about revisting kombucha, specifically Jun Kombucha which is made with green tea and honey as opposed to black tea and sugar?

[@HendersonHinchfinch]

What about adding honey to my morning coffee? I love the way it tastes but hardly ever do it because I’m scared to spike my blood sugar first thing in the morning.

[@keithfrancis1868]

I've done it every morning now for the last few months and haven't felt any change in blood sugar

[@adriancampbell8310]

The thing you have to make sure you do is brush your teeth after your morning coffee.I swtiched to honey a few years ago. Had not had a cavity in decades. Had 3 cavities last year. My dentist was asking what did I change. ugar to Raw Organic Honey. It sticks to your teeth more than sugar does, so brush up right after. :)

[@HendersonHinchfinch]

@ thats a bit of a double edged sword because you really should wait 30 minutes after coffee to brush your teeth. The acid softens enamel which leaves them vulnerable to abrasion. Thats why I always brush before coffee. Maybe I’ll just keep drinking my coffee without honey lol

[@lmarr0109]

I switched to tea and honey. I can wake up hungry and after a cup my hunger dies down a lot.

[@patiakreles]

Add any kind of protein and your blood sugar won't spike even adding honey

[@stuartwatson5533]

Thomas a big thanks my friend for sharing your content everyday. I’ve been following you for over a year now and I take a lot from the information. Well done keep it up.

[@chicarobertson4706]

can one take honey and apple cider vinegar together to help lose weight

[@me1747]

You did a video a short time ago on the benefits of maple syrup. I am curious about whether they are the same as honey or how they differ. Could you do a video on that?

[@jmatt98]

No. Honey is bee 🐝 🤮

[@JayB-JayB]

My guilty pleasure is unpasteurized honey and real (no sugar) peanut butter on fresh multigrain bread!

[@constantinevarian351]

Maybe I missed this bit of info in the video, but are these studies based on raw or pasteurized honey? Does it make a difference? Especially when it comes to gut microbiome?

[@joemommapapapete4824]

Always go raw with honey

[@johngaffney9883]

Raw honey is healthier because it keeps all the nutrients our bodies need..

[@thegreat9481]

Of course it makes a difference

[@richmarko8704]

Sounds like you've been hanging around Dr. Paul Saladino ;) You have done a good deed in making this video, thx.

[@Hechab]

I went from having bed-ridden allergies every year to just having to deal with congestion and mucus. 5 years now, 1 tbsp in my coffee and can’t go back to regular sugar. Raw local honey from our local farmers market. 😊

[@tonyhollingsworth8361]

Been using local raw honey for years and I had any allergies for years and last time I was sick was when I was 12 and I'm 62 now . He is so right on the honey effects on the body it's amazing

[@eldorod]

2 tablespoons of raw local honey, 2 tablespoons of raw apple cider vinegar in a glass of "clean" water every morning. going on 30 years now.

[@darioxbrow9223]

What does that do

[@denisecoleman3226]

Great info. Well researched.

[@kylechapman710]

Great Video. Just one question. Will honey bump me out of ketosis then. ?

[@edkruzel]

One or two tablespoons daily will not cause you to fall from ketosis.

[@Jol-v1p]

Maybe.....but, so what if it does?

[@rollinupeverest5042]

Yes it will that's way too much sugar if you want to stay in ketosis

[@stacecadet99]

It’ll depend on how metabolically flexible you are. If you’ve been doing keto for a long time and don’t have insulin resistance, then probably not, but otherwise yes it will.

[@AnotherCyborgApe]

1 tablespoon of honey has about 17g of sugar, so it's technically not enough by itself to bump you out, but combined with other bits of carbs here and there, it's certainly possible. If this is important to you, you may choose to have just one teaspoon of liquid gold a day. It'll add 6g worth of sugar and you should be able to make that fit.

[@fabian2970]

I've had great results using raw honey, my only carbs of the day. I really think animal based diet + intermittent fasting 18/6 is the best approach for health

[@garyrichardson475]

I'm weary of this "just one teaspoon before bed does [whatever]" stuff. Thomas will have a completely different magic bullet tomorrow.

[@darkstarunderground]

Raw Wildflower Honey mixed with grass fed raw milk is delicious and actually burns fat. Great as a dessert drink or make it into ice cream.

[@christianmontesi5375]

For someone on a very low carb (< 10g net per day) diet for over 5 yeas who lifts fasted 6 mornings out of seven….when would you add the honey?

[@vanpaul147]

I'd say break fast with it sometimes later in the morning

[@delbertcarr5766]

I saw a videos from Thomas recently encouraging carb consumption directly after weight training because the muscles use it quickly and they don't end up storing as fat I think he said.

[@TumbleSensei]

Ray peat been talking about these ideas since the 70s. Glad more of his influence is making it's way into this space.

[@mann8098]

Good stuff

[@katherineprice96]

I so enjoy honey! It has been a staple during marathon training. I can attest to the benefits and was a huge game changer for my health in my 30s. It does seem to do something totally different than just consuming sugar.

[@curtistowler8643]

Thank you, Thomas

[@josaywhat.]

2 to 3 days ago I remember Mr.Thomas saying in a video the only time to EVER add carbs is a teaspoon of honey during workouts....But I get it..different goals for different people

[@kathyclaire1852]

Is it best to consume first thing in the morning, or before bed? Or doesn't it matter

[@jeniferprather9986]

What honey would you suggest if all local honey has surrounding major farm fields (pesticides etc)

[@JimBillyRayBob]

2 teaspoons of raw honey slowly savored together with 2 tablespoons of peanut butter is my sweet indulgence. My body seems to crave this several times a week. Perhaps it's pretty smart.

[@patiakreles]

I have the exact same snack, I like to mix them and it's so good. In my country there's a special honey called miel de ulmo which is kind of grainy. When mixed it gets kind of a mousse texture. So good.

[@wcouch8]

Are the benefits of honey decreased if it is heated, such as adding to hot tea?

[@k0hyers]

Would it bee 🐝 a good idea to add Tbs of honey 🍯 apple 🍎 cider vinegar and an 8 ounce glass of water?

[@loismiller4844]

I was wondering the same

[@lordrandolf1]

Thank you!!! 🙏 😊

[@8_bit_Geek]

The large foamy ldl is the good one, the smaller ones are the oxidized ones and a sign of problems

[@RT-tp9nj]

"KZbin doesn't like us talking about" encapsulates a very sad state of affairs.

[@steveanton9588]

Ok so when is the best time to add it ? On fasted days and non.

[@scottieisacson]

Thanks for another great video Thomas!! Going to go eat a spoon on honey 🎉

[@natorious76]

What honey do you recommend? just raw is good?

[@peggypoe8928]

Wondering if it makes a difference if the honey is heated or not.

[@twitafftwitaff7029]

Heating actually kills the benefits raw unheated honey has.

[@JasonBuckman]

Yes, it absolutely does. Raw honey is what has the benefits

[@dledman]

Honey is also antibacterial and anti fungal. It purges your microgut biome of bad, inflammation causing bacteria

[@Groot_for_prez]

Does the fructose in honey pose a problem for the liver?

[@Likesforhire]

The OG of science and evidence base fitness and nutrition. It’s always a joy watching your videos.

[@premium3429]

What's his academic qualification?

[@christinawoodard3754]

There is none. He researches this stuff And he implements it. I trust him more than my overweight doctor who is a diabetic. I had to do the same to save my colon. No lie! 🎉

[@urielwong]

He has the support of credible scientific researchers like Nick Norowitz and likely many others. He does his research and is very knowledgeable.

[@premium3429]

@@urielwong Ok so in other words, he has no academic qualifications but has his own opinions that you can agree or disagree with, gotcha. At least you're honest.

[@urielwong]

@@premium3429 Right, none that I am aware of in academia. He only ever claims to be a regular dude, but has many years of experience in the health and fitness space. I'd trust a smart man that aligns with credible research over someone with credentials that spouts nonsense. Regardless of accolades, still have to find someone that can be trusted.

[@Florida_Mollie]

When is the best time to consume it for a prediabetic?

[@stopthefomo]

30 minutes before exercise do that you can dampen that glucose spike

[@FireDrillNinja]

In the past, you recommended having a rice cake to break a fast, followed by some protein. Would you recommend breaking a fast with some honey and some protein?

[@lenihauer7896]

12-16 oz. of warm water with a tsp (ish) if Manuka honey and 2-3 tsp of apple cider vinegar first thing every morning. No acid reflux at 72 years old, too.

[@djkittypuff]

But honey will definitely kick me out of ketosis right? So it's about deciding which protocol to follow since both have benefits.

[@rave1704]

What shall I add honey to?

[@arcadepiano]

i never buy sugar. my mother died from diabetes amongst other related problems. i am a singer sine 1994. i take honey ( and water) to keep screaming without losing my voice. one kilo per month. since 2011 when i started home studio. it is not as effective as propolis in the repair of throat but way more affordable. don't ever heat it nor expose to the direct sun. nor hold it with hands otherwise loses medecinal properties. i have a home gym and i don't have a car so i burn the excessive sweet. when i sing i sweat more than in the gym. singing is actually athletism.

[@Kimberly-q3b]

So interesting! Just ran to the kitchen in search of the honey! 😅 What time of day do you find it most helpful as an appetite suppressant?

[@ikeelu024]

Did I miss where you talked about which type of honey you are using or which type for dose? You mention 1 tbs for some and maybe 1 teaspoon depending on the type, but don't say which you would want to reduce. You also show a video of you 12:30 time stamp where it looks like you are getting it from an individual portioned out packet. This would make it so much easier, but don't mention what it is.

[@chester5324]

I've been having 2 tablespoons of local raw honey a day for a few months now. Pretty much the only sweet thing I consume and it's divine. Back when I ate candy and other crap I hated honey, didn't taste sweet at all compared to candy and the other junk, now honey is almost too sweet. Good to see all the health benefits, the daily honey has helped me reduce my snacking. Didn't really think about it but I've also felt more calm.

[@StardustReflections_Joelle]

I recently added honey to my daily routine. It seemed like the natural thing to do here in Michoacan where tubs of locally harvested dark rich honey with beeswax floating around in it is readily available at the fruit markets. Thanks for this affirming information. Loving it! 🐝🐝🐝

[@Radhatter1]

One teaspoon of sugar (4g carbs) likely won't kick you out of ketosis but may disrupt progress if near carb limit.

[@clifcody]

great vid!

[@ginny5092]

What type of honey should we use?

[@openpalmclosedfist2282]

Just kidding but. My title for this video. Keto master discovers carbs 😂

[@same.different]

Last summer I had to lose some weight and get back in shape. I tried the meat and fruit diet with a couple spoons of raw honey, and quit junk food. I was in great shape in a couple weeks

[@maitogai1995]

Does honey kick you out of ketosis? I was thinking about doing keto, but I feel like a very low carb diet will work best for me. I still want to have some sweets like honey in my coffee, but I can definitely refrain myself from high carbs like grains.

[@Gabriel-of-YouTube]

I ate honey (not the browser extension) everyday. This is how much insulin I have to inject everyday.

[@MrTrip666]

What brand are the tiger camo shorts you are wearing at the start of the video?

[@derrickwoodard6230]

How do we pick the best honey? Lots of it is just sugar sugar sugar!

[@morganantoinettephoenix1107]

Does runny and set honey have the same benefits

[@silentfog6924]

Well send that honey jar to the Estonian laboratary for testing. They did so for 30 different honey producer/exporters in EU. 28 of them was added sugar or something else funny and sweet only 2 brands was somewhat ok….. but not completely. Dont ask wich ones i dont know and care. Getting my honey from neighbour. 4 gen honey farm.

[@MrClayJH]

Good video. What brand is your tshirt?

[@pangaeuspress]

In the U.S., we have to be very careful about buying honey. It isn't regulated very well. Most things on the grocery shelves sold as honey is corn syrup with coloring in it.

[@robin5088]

Doesn't bee pollen make more sense due to more fiber and less sugar?

[@davidgreene8608]

Honey plus peanut butter on sourdough toast. Delicious😊

[@alexadams1627]

Is Manuka honey any better? It can cost 5X more than other raw honey!

[@xfool]

is pure raw honey good enough?

[@tengdayz2]

The main point seems that it helps diminish sugar cravings way more effectively than sugar. Less sugar, more metabolism stability.

[@rollinupeverest5042]

Dude if you want but honey is 99 plus percent fructose and sugar ... The mental gymnastics people do to eat something they know is generally toxic is crazy to me

[@rollinupeverest5042]

That's like saying yes I diminish my sugar cravings with sugar and fructose😂

[@tengdayz2]

it = (1tbsp of honey) that contains peptides and sugar that help the body satiate it's sweet cravings or diminish non-peptide sugar cravings, which boosts metabolic energy stability. Because with sugar satiety, you don't want it as much, and then don't eat as much, and lastly that means less metabolic highs and lows.

[@Newstatejournal1]

Excellent!

[@TheRagev3]

I’ve been eating a tablespoon of raw unprocessed local honey for about 2 months now, and i feel amazing, I can tell it does a big difference. It also helps me with my sweet tooth!

[@jimsteinmanfan80]

I wonder what's better for you, honey or maple syrup.

[@tiare5022]

Thomas. Which one of the two that are both good would you recommend? Honey or maple syrup?

[@fizgak]

They're both good - 1-2 tsp of both per day is enough to get benefits. Maple syrup is liquid at lower temps than most honey so use to sweeten up a smoothie. Don't heat either as it may destroy a lot of their enzymes, polyphenols, and other nutrients that make them unique.

[@jjjames6894]

For sure takes lots of this kind of evidence to get me back into carbs & sugars, but im still very tentative and bc i don’t do enough when i do, im caught in that weird grey area, but def use many tablespoons of honey (& apples & kiwis (deep dive kiwis TDL!) & other healthy carbs) on lifting days but doesn’t seem to make a difference vs staying low carb as far as energy for me.

[@rollinupeverest5042]

If you're nervous just don't do it honey is 99 plus percent sugar and fructose

[@johnsavage4786]

What do you think of bed pollen?

[@PCMonitors]

That you should clean your bed.

[@bea3531]

So is it okay to have green tea with some honey in it in the morning and have the first meal only at lunch? Is the insulin spike gonna be "in control"?

[@fizgak]

The green tea will likely be too warm and destroy most of the good properties of the honey.

[@bea3531]

@fizgak thanks for the answer! Even if I wait until it's a bit "colder" to put it inside? Or if I just have a little teaspoon separately, without putting it into the tea?

[@aidam3372]

I take honey camomile tea at night., or drink with fresh mint tea and Mint water to help bloating and digestion.

[@rayleneknight8718]

❤ Support local small honey businesses. Pure raw honey is top notch!

[@georgevnewman]

Either I have become super glucose intolerant or I can't find good honey. After even one teaspoon I always get headaches.

[@RadioMylar]

Does the source of honey matter? There's a Canadian brand of buckwheat honey I'm thinking of getting.

[@markconing832]

I bought a 6lb. container of buckwheat honey from Canada because Thomas had mentioned it in one of his videos. Be aware that it has a strong odor somewhat like urine. The taste is fine but the smell is off putting. I'd suggest getting a small container of it to see what you think of it.

[@RadioMylar]

@@markconing832 right on, thanks!

[@DrTomOfficial]

The important issue here is the quality of the honey; you should research and buy pure wild honey.

[@xclusive2168]

Can i have maple syrup and honey everyday?

[@penalver7839]

Any honey...or raw honey..?????

[@JasonBuckman]

Raw

[@dennisb7930]

I’ve been doing this for about 3 yrs now recommended by Dr Gundry also 2tbs of olive oil