Everyday Wellness: Midlife Hormones, Health, and Science for Women 35+

Ep. 511 Can Chocolate Help You Live Longer? The Surprising Healthspan Benefits of Cocoa Flavanols with Dr. Amy Shah

Oct 22, 2025

In this engaging discussion, Dr. Amy Shah, a physician trained at elite institutions with expertise in metabolic health, shares insights on the powerful effects of cocoa flavanols. She unpacks their surprising benefits for heart and brain health, particularly for midlife women, and explains how they enhance nitric oxide production. Dr. Shah emphasizes their role in improving memory and cognitive function, while also offering practical lifestyle tips. With personal anecdotes about how cocoa flavanols support her family’s focus, it's a must-listen for health enthusiasts!

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INSIGHT

Cocoa Flavanols Are Potent Bioactives

Cocoa flavanols are bioactive polyphenols in cocoa beans that support heart, brain, and longevity health.
They are non-essential but provide measurable physiological benefits beyond basic nutrition.

ADVICE

Don't Get Flavanols From Chocolate Alone

Don't rely on dark chocolate to reach therapeutic flavanol doses because processing destroys most flavanols.
Use a validated cocoa flavanol extract if you want ~500 mg without excessive calories.

INSIGHT

Flavanols Boost Nitric Oxide

Cocoa flavanols increase the body's natural nitric oxide pool and promote vasodilation.
That vasodilation benefits blood flow in the brain and heart, improving vascular flexibility.

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Today, we have another episode in a series of conversations with experts and highly vetted companies.

In this episode, we feature CocoaVia, a brand of cocoa flavanol supplements made from a proprietary cocoa extract that aims to support cognition and heart health. I am delighted to welcome Dr. Amy Shah, who trained at Cornell, Harvard, and Columbia. Dr. Shah is a well-known expert on metabolic health and intermittent fasting. With a background in internal medicine, allergies, and immunology, she has helped many patients transform their health with cutting-edge nutritional and medical science.

In our conversation, we explore cocoa flavanols, explaining what they are, their benefits, and how they work mechanistically. We discuss how perimenopause and menopause can lead to endothelial dysfunction due to low sex hormones, and the effects of lifestyle factors like circadian rhythm alignment. Dr. Shah shares foods she finds particularly helpful for middle-aged women and reviews the research on cocoa flavanols. We also cover the impact of cocoa flavanols on health span, longevity, and brain health, including improvements in memory, word recall, and spatial reasoning, and Dr. Shah offers guidance on supporting the maturation and health of teens and young adults.

Today’s conversation with Dr. Shah is practical and evidence-based. I also share how cocoa flavanols have helped my younger son’s focus and attention, and how my husband and I use these products in our daily lives.

IN THIS EPISODE, YOU WILL LEARN:

How cocoa flavanols support heart health, brain health, and longevity
Why nitric oxide production matters for vascular flexibility, especially in perimenopause
How circadian rhythm optimization improves energy, mood, and metabolic health
Why introducing fiber and probiotic foods slowly may be necessary for gut adaptation
How cocoa flavanols and other bioactives can enhance health span and lifespan
The importance of selecting the right supplement quality and dose to prevent ineffectiveness or excess
How cocoa flavanols can improve cognition, memory, and brain function over 8–12 weeks
Why natural drinks (coffee, cocoa flavanols) are far better than energy drinks or caffeine for teens
How combining core lifestyle habits with targeted bioactive compounds supports long-term health and longevity

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Amy Shah

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CocoaVia