Staying Sharp: How Brain Science Can Combat Cognitive Decline with Dr. Therese Huston (Episode #152)

Is aging really the biggest predictor of cognitive decline? In this insightful episode, Dr. Lynn Hellerstein of Vision Beyond Sight sits down with Dr. Therese Huston, cognitive neuroscientist, bestselling author, and TEDx speaker to unpack the science behind sharper thinking as we age. Drawing from her latest book, Sharp: 14 Simple Ways to Improve Your Life with Brain Science, published by Mayo Clinic Press, Therese shares practical, research-backed strategies to strengthen your brain—no matter your age.

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Is Cognitive Decline Inevitable?

One of the biggest myths Therese tackles is that aging is the primary driver of cognitive decline. While aging plays a role, she emphasizes a more powerful framework: SHEES—Sleep, Heart health, Exercise, Education, and Stress. These five factors have a profound impact on brain function and can either accelerate decline or protect against it.

A Simple 5-Minute Reset for Your Brain

Short on time? Huston introduces a surprisingly effective 5-minute sleep protocol designed to promote “cognitive offloading”—helping your brain reset, consolidate information, and improve focus. Combined with simple tools like writing lists and using structured strategies, this approach can dramatically improve productivity and mental clarity.

Stress: The Silent Brain Saboteur

Stress is a major contributor to cognitive fatigue, but Therese offers two quick, science-backed techniques to reduce it:

• Soothing self-touch: Inspired by the calming effects of a hug, this technique can lower cortisol levels and quickly ground your nervous system.
• Breathing exercises: Practiced regularly, intentional breathing can rewire your stress response and improve resilience over time.

The Brain at 25 vs. 50

Huston breaks down how our brains evolve:

• At 25: Faster learning, quicker recall, and strong fluid intelligence.
• At 50: Slower recall, but enhanced crystallized intelligence—meaning better pattern recognition, emotional regulation, and decision-making.

Rather than decline, it’s a shift in strengths.

What’s Normal Aging—and What’s Not?

Forgetting a word occasionally? That’s normal. Huston outlines three common signs of typical aging:

• The “tip-of-the-tongue” phenomenon
• Mild forgetfulness
• Difficulty multitasking

However, she also flags warning signs that may require medical attention and are potential indicators of conditions like dementia and Alzheimer’s disease:

• Getting lost in familiar places
• Unusual word substitutions
• Confusion during routine tasks.

Can You Rebuild Your Brain?

Yes. Huston explains that starting around age 40, we naturally lose neurons in areas like the prefrontal cortex and hippocampus. But there’s good news: just 10 minutes of daily meditation can help rebuild these regions. She even recommends the free Healthy Minds app as an accessible starting point.

The Power of Vision in Performance

Tying into Dr. Lynn Hellerstein’s expertise, the episode explores how vision influences goal achievement. Whether you’re running a race or tackling a project, creating a clear mental image can improve efficiency, reduce effort, and boost performance.

This episode is packed with actionable insights that challenge outdated beliefs about aging and empower listeners to take control of their cognitive health. Whether you’re looking to stay sharp, reduce stress, or better understand how your brain evolves over time, Dr. Therese Huston delivers practical tools you can start using today.

About Dr. Therese Huston:

Therese Huston, Ph.D., is a cognitive neuroscientist at Seattle University, where she transforms good science into great strategies. She received her MS and PhD in cognitive psychology from Carnegie Mellon University and a degree in Organizational Leadership from Oxford University.  She was the founding director of the Center for Excellence in Teaching and Learning at Seattle University. Although she’s the author of five books, she’s particularly proud of her two latest books, Sharp:  14 Simple Ways to Improve Your Life with Brain Science and her first children’s book, Best Brain Ever, a middle schooler’s guide to being the best they can be. Therese’s work has appeared in the New York Times, Los Angeles Times, TIME magazine, and Harvard Business Review.

Therese gives talks and leads workshops on how to give feedback and foster workplaces where people can reach their potential.  Microsoft, Amazon, the Cleveland Clinic, and Morgan Stanley are some of the many places that have sought Therese’s skills.  She won her first speaking competition at age 14 and has loved the stage ever since.  Her favorite place to speak was Harvard Business School to a standing-room only crowd, and her least favorite was a conference in Denver where no one showed up.

Therese grew up in Cleveland, Ohio and apprenticed with a pastry chef in high school at a 5-star Italian restaurant.  After separating hundreds of eggs and whipping gallons of cream, she decided a career in the kitchen was not for her.  We all need transformative moments.

When she’s not writing or speaking, she loves to spend time with her husband and dog, travel, play with numbers, run fast, and bake amazing gluten-free chocolate cake.  If she isn’t holding a cup of tea, you’ve probably caught her at a bad time.

Connect with Dr. Therese Huston:

Website | Linked In

“There are really five factors that are bigger predictors of cognitive decline. A nice little acronym to remember is SHEES: sleep, heart health, exercise, education and stress.” – Dr. Therese Huston

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Dr. Lynn Hellerstein, Developmental Optometrist, award-winning author and international speaker, holds powerful and inspiring conversations with her guests in the areas of health, wellness, education, sports and psychology. They share their inspirational stories of healing and transformation through their vision expansion. Vision Beyond Sight Podcast will help you see with clarity, gain courage and confidence. Welcome to Vision Beyond Sight!

Dr. Lynn’s books are available at Amazon.com and www.lynnhellerstein.com/shop.

Dr. Lynn is available for speaking engagements and consulting. For more information, visit www.lynnhellerstein.com.

To learn more about vision therapy or to find a doctor providing vision therapy in your area, visit: COVD.org.

To learn more about vision and the impact in concussion/brain injury, visit: Neuro-Optometric Rehabilitation Association.

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