I have been doing UT for about 3 months and OP for 2. I start my UT at 5:00AM before my one hour yoga, then again after. I do my OP at 6:20 for 20 minutes before breakfast. I have tried seasame, coconut, olive and today flax seed. It's like Vance says, whatever your preference on oil. When I shower at night I am trying UP (I don't mind the taste). Don't have any rhyme or reason for this method or schedule but thought I would try it, staying healthy so far including sleeping better, less sinus issues, reduced prostate, whiter teeth, healthy gums, softer skin etal.