The Art of Being Well The Longevity Power of Flavanols, VO₂ Max, Zone 2 Movement & More | Dr. Amy Shah
Oct 2, 2025
Dr. Amy Shah, a physician and nutrition expert, shares valuable insights on aging and nutrition. She explores the power of cocoa flavanols in boosting VO₂ max and enhancing nitric oxide for better oxygen delivery. Amy emphasizes practical ways to incorporate flavanols into your diet and discusses the benefits of zone 2 walking for longevity. The conversation further delves into nutrition's role in gut-brain health and actionable strategies for managing perimenopause, making it a must-listen for anyone interested in longevity and wellness.
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Eat Polyphenol-Rich Foods Daily
- Eat polyphenol-rich foods like berries, tea, and apples to support brain and overall health.
- Favor dark-colored berries for rapid cognitive boosts after a single dose.
Don’t Mix Flavanols With High-PPO Foods
- Avoid blending flavanol-rich ingredients with high-PPO foods like bananas if you want maximal polyphenol preservation.
- Mix cocoa flavanols with berries or apples and consume soon after blending.
Boost VO2 Max With Weekly High-Intensity Workouts
- Train VO2 max by reaching 85–95% max heart rate once a week using sprints or hill repeats.
- Measure zones with calculators, fitness devices, or occasional lab tests to track progress.