Health & Wellness

On ‘The Art of Being Well,’ Dr. Amy Shah Explains Why Flavanols Could Be the Key to Longevity

October 6, 2025

Are Flavanols the Key to Anti-Aging? Dr. Amy Shah Explains the Benefits

If you’ve been scrolling wellness TikTok lately, you’ve probably noticed a wave of chatter about flavanols, which are naturally occurring compounds found in foods like cocoa, tea, berries, and apples. And according to the latest science, they might be one of the simplest and most overlooked keys to living not just longer, but better.

On The Art of Being Well, host Dr. Will Cole sits down with physician and author Dr. Amy Shah to unpack what makes flavanols so powerful. Shah has been examining research that suggests these compounds can support brain health, heart health, and circulation. They may even improve VO2 max, a marker of endurance that measures the maximum amount of oxygen a person can use during intense exercise, which athletes obsess over.

Shah’s real message, though, is that flavanols are ideal for anyone who wants their body and mind to function better as the years pass.

Are Flavanols the Key to Anti-Aging? Dr. Amy Shah Explains the Benefits

What flavanols bring to the table

The word “non-essential” is often used in nutrition, but Shah doesn’t like the way it understates what’s really happening. “Non-essential nutrients are omega-3s or flavanols,” she explains. “These are things that you don’t need to survive, but they add something to aging and living well.”

That addition manifests as the release of nitric oxide, which helps blood vessels relax and enhances blood flow throughout the body. The impact is significant: Shah cites the COSMOS study, a large-scale research project that followed over 21,000 people for several years. The study found that “500 milligrams of cocoa flavanols was the amount that you needed for significant improvement in heart health.” This study provides strong evidence for the health benefits of flavanols.

Here’s the catch: To get that dose through chocolate alone, you’d need to eat around 800 calories’ worth every single day. So, what’s a more effective way to achieve that goal?

The labeling problem

That caloric math is exactly why Shah pushes for more transparency in the food system. “It’s hard with flavanols because they’re so good for you, but we don’t really have a good labeling system to know where we can get them and how much is in each product,” she explains.

From packaged snacks to so-called health foods, processing strips away many of the natural compounds our bodies thrive on. Add to that the fact that standard American diets are highly processed, and it’s easy to see why the average person falls short.

Shah suggests reaching for flavanol-rich foods we already know and love. “My favorite polyphenol is probably berries,” she says. “Blueberries are some of my favorite darkly colored fruits that help your brain function.” Apples, tea, and even extra virgin olive oil also make her list. The simplicity of incorporating these foods into your diet can make a significant difference in your health and well-being.

Shah admits that even with all her expertise, she’s still figuring it out like the rest of us. But Cole keeps the conversation practical, suggesting flavanol powders that can be stirred into smoothies or even hot cocoa. Small rituals, he notes, are often easier to stick to than sweeping overhauls.

Why “non-essential” may need a rebrand

Survival and longevity are two distinct concepts, and flavanols underscore the difference. They won’t make you invincible, but the evidence suggests they can keep your brain sharper, your circulation stronger, and your quality of life higher as you age.

In a wellness world overloaded with quick fixes and trending ingredients, flavanols stand out for one reason: The science is real. And as Shah and Cole both emphasize, thriving in the long run isn’t about perfection. It’s about finding those everyday habits that add up. For many of us, that might start with something as simple as a handful of berries or a morning cup of tea.