For generations, women have been told to expect that age will quietly chip away at our minds. Misplaced keys. Forgotten names. Mental fog we’re taught to chalk up to “just getting older.” But that narrative? It’s outdated—and flat-out wrong.
“Memory loss is not an inevitable part of the aging process,” said preventive neurologist Dr. Kellyann Niotis, during Flow Space’s recent Women’s Health Forum. “My husband’s grandfather just died at 100, and he had perfect memory.”
If your eyebrows just shot up, you’re not alone.
Niotis and her fellow panelist, Beth Lewis—a movement and exercise specialist—are working to dismantle long-held assumptions about cognitive decline. And their message is refreshingly hopeful: You can strengthen your brain well into your 70s, 80s—and beyond.
The Brain’s Best-Kept Secret
Despite what we’ve been led to believe, the brain can get stronger with age.
“The brain always learns, and there are always things you can do to bolster up your cognitive reserve,” Niotis said. That “reserve” refers to the brain’s ability to adapt, protect and bounce back under stress—think of it like a retirement fund for your neurons.
And you don’t need a Ph.D. to build it.
Whether that’s having an intellectually stimulating profession, challenging hobbies or just like to diversify your activities, “all of these aspects weigh into someone’s cognitive reserve,” she explained.
For women navigating perimenopause, parenting teens or career pivots, this is a powerful reminder: It’s not too late to stretch your brain in new ways. In fact, this might be the perfect time to challenge it—with purpose, creativity and consistency.
When ‘Memory Loss’ Isn’t Memory Loss
So what’s behind the forgetfulness that so many begin to notice in midlife? It’s usually not true memory loss, said Lewis. It’s a lack of attention.
“If you can’t pay attention to what you’re hearing or reading, you’re never going to remember it,” she emphasized.
Stress, multitasking and hormonal changes can all sabotage focus. “Subtle distractions or information overload just become more pronounced and affect us more as we get older,” Lewis added. “And that doesn’t necessarily mean that our memory is getting worse.”
Movement Is Medicine—And Diagnosis
After meeting through a shared mentor, neurologist Dr. Richard Isaacson, Niotis and Lewis quickly hit it off over a shared passion: helping women rewrite the rules of aging—by blending brain science with smart, purposeful movement.
One major shift? Recognizing that movement is more than fitness—it’s information.
“When you see someone move, it tells you so much about their brain,” Niotis said.
“Leveraging the way that [we] move and increasing movement efficiency is so under recognized and so huge, and it’s really what we want to bring to this space,” Lewis agreed.
Their work now highlights a concept called “motor reserve”—the brain’s capacity to coordinate, balance and adapt. It includes things most of us never associate with fitness, like eye tracking and vestibular function.
“If you don’t have a functioning vestibular system, good luck putting muscle mass on,” said Lewis.
The Link Between Falls, Vision and Brain Health
One of the more sobering insights from the panel: Falls may increase risk for neurodegenerative disease.
“I cannot tell you how many times I’ve heard the story: ‘My mom was fine, and then she sustained a head injury or fell, and things really went downhill with her memory,'” cautioned Niotis.
And while falls are often blamed on clumsiness or age, the root cause is frequently deeper—starting with the eyes. Vision problems—especially those affecting coordination and depth perception—are often overlooked.
The pair explained that eye problems extend beyond just visual acuity; they’re more focused on visual function, such as eye tracking, convergence and coordination. These deficits may not show up on standard tests but can quietly affect posture, balance and brain performance.
Yes, Strength Training Is Non-Negotiable
Another critical takeaway? Resistance training is essential—especially for women on GLP-1 medications like Ozempic or Mounjaro. And with early research suggesting these drugs may help slow cognitive decline, even the most exercise-averse might decide it’s finally time to hit the gym.
“[GLP-1 drugs] have to be used with caution in the right person at the right dose [and include] careful monitoring of their body composition,” Niotis stated, noting that her research has shown GLP-1 use can have “really positive changes in people’s blood biomarkers.” However, “when used incorrectly, we’ve seen things go the wrong way.” Rapid weight loss can cause significant muscle loss, which is especially risky for postmenopausal women.
“Women are already at a higher risk of frailty because we go through menopause and we lose estrogen” Lewis added. “You have to strength train. If you’re on a GLP-1, this is full-stop, non negotiable.”
They also stressed the importance of implementing a transition plan after stopping these types of weight-loss medications for both physical and emotional support. “They change the chemistry of your brain, not just the way that we process insulin, glucose and so forth” said Niotis, noting that care often falls short once the prescription ends.
Your Brain Might Be Written on Your Face
Lewis pointed out another surprising brain-body connection: how neurological function can show up in your posture—and even your face.
“We see facial asymmetries. We see distortions in the body,” she said, explaining how bad posture, visual misalignment or poor breathing patterns can affect physical appearance. “Posture is going to change the blood flow to your brain… which is going to change how quickly your brain atrophies.”
““We see facial asymmetries, neck tension, and posture changes that originate from visual misalignment or poor breathing patterns,” she said. “Posture changes blood flow to your brain. It impacts how quickly your brain atrophies.”
“Scary, right?” Lewis added.
Translation: Brain health might be more visible than you think.
It’s Never Too Late to Start Thinking About Brain Health
The panel wrapped with a clear message: no matter your age, your brain is always worth investing in.
“Don’t think it’s too late to start—75, 85—it doesn’t matter,” said Niotis. “You can always do something good for your brain.”
And maybe the most empowering advice? Get comfortable making mistakes.
“When you make mistakes, it’s an opportunity for your brain to learn,” Lewis said.
Because no, your memory isn’t supposed to fade with age. But your mindset? That’s where the real shift begins.
