The Longevity Power of Flavanols, VO₂ Max, Zone 2 Movement & More | Dr. Amy Shah
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In this episode, I catch up with my friend Dr. Amy Shah - physician, author, and leading voice in women’s health and nutrition. Together, we unpack the latest science on flavanols, nitric oxide, and why these so-called “non-essential” nutrients may be essential for thriving and longevity.
We talk about the COSMOS study and why cocoa flavanols are showing incredible promise for heart and brain health, circulation, and even VO₂ max. Dr. Shah also shares why walking, zone 2 training, and community are some of the most underrated longevity tools we have. From chia seed puddings and smoothie fatigue to practical hacks for perimenopause, nutrition, and gut-brain health, this episode is packed with actionable insights you can use to strengthen your healthspan today.
Visit www.cocoavia.com and use code WILLCOLE for 20% off your first purchase (code valid until December 2nd, 2025).
A few of my favorite things we cover in this episode:
- How Dr. Amy Shah transitioned from traditional medicine to wellness education and social media.
- The role of authenticity and staying in your lane in health content.
- Nutrition, gut-brain connection, and perimenopause as her top three focuses.
- Why flavanols (like cocoa flavanols) matter for heart health, brain health, circulation, and VO₂ max.
- The COSMOS study and why 500–750mg of cocoa flavanols daily is the “sweet spot.”
- Practical ways to get flavanols (CocoVia powders, capsules, foods like berries, tea, apples, EVOO).
- The nitric oxide connection—how flavanols improve blood flow.
- Why walking, zone 2 exercise, and VO₂ max training are underrated longevity practices.
- Weighted walking/rucking and how it impacts heart and metabolic health.
- How our culture underestimates daily movement compared to other countries.
- Chia seed pudding, smoothie fatigue, and food hacks for bioactives.
- The role of social connection and community in longevity.
- Supplements she values: omega-3s (algae DHA), vitamin D, magnesium.
Links to things we talked about in this episode:
- Visit www.cocoavia.com and use code WILLCOLE for 20% off your first purchase (code valid until December 2nd, 2025).
Happy listening and we hope you learned a little bit more on the art of being well!
If you like what you hear, please rate and review the podcast, hit subscribe and pass it along to a friend.
In Health,
Dr. Will Cole
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BY DR. WILL COLE
Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. He is also the host of the popular The Art of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, Gut Feelings, and The Inflammation Spectrum.
