The Longevity Blueprint: Flavanols, VO2 Max & The New Science of Aging Well - Dr. Amy Shah

Dr. Will Cole sits down with Dr. Amy Shah to explore the overlooked bioactives that could change how we age. From cocoa flavanols and nitric oxide to VO₂ max, zone 2 walking, and the gut-brain connection, this episode breaks down the research-backed habits that build resilience and longevity.

For all links mentioned in this episode, visit www.drwillcole.com/podcast

Talking Points Mentioned In The 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.

Quotes From The Episode:  
Dr. Cole: “We need to redefine what ‘non-essential’ means - because when it comes to thriving and longevity, flavanols are at the top of the list.”

Dr. Amy Shah: “Within hours of consuming flavanols, nitric oxide rises, blood vessels relax, and you get better blood flow to the brain and heart.”

Dr. Cole: “Walking is so underrated. It’s not sexy, but the data is compelling for longevity and cardiometabolic health.”

Dr. Amy Shah: “If you don’t ever push your heart to the max, it’s not going to get stronger. That’s why VO₂ max training matters.”

Dr. Cole: “We want the bigger, sexier health hacks - but sometimes the most powerful tools are walking, sunlight, and sleep.”

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ABOUT DR. WILL COLE: Dr. Will Cole is a leading functional medicine expert who consults people around the globe via 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 specializes in clinically investigating underlying factors of chronic disease and customizing 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 author of Gut Feelings, Ketotarian, The Inflammation Spectrum, and the New York Times bestseller Intuitive Fasting.
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