Morning Glow Newsletter Vol. 16

Team Yara - Writing
Sep 3
7 min read

3 Sept 2025

Sprint or Marathon? NADH vs NAD Precursors for Midlife Energy

By Yara, Editor-at-large

If you’ve been scrolling through health feeds lately, you’ve probably seen the buzz around NAD, NMN, NR, and NADH. It sounds like alphabet soup, but here’s the gist. These are all connected to how your cells make and spend energy; the battery pack that keeps your brain sharp and your body moving.

NADH: the quick boost.

Think of NADH as the “charged battery” form. Your body can use it straight away to make energy. Some small studies suggest it helps with brain fog, fatigue, even jet lag. The downside? It’s less researched, can be pricey, and because it’s like hitting the “on” switch, a few people report feeling a bit overstimulated.

NMN and NR: the long game.

These two are NAD precursors, which means they’re the building blocks your body turns into NAD⁺, the master molecule behind cell repair and energy. They don’t give you the instant kick NADH might, but they feed the system more broadly, supporting resilience, mitochondrial health, and even DNA repair. Research is stronger here, especially with NR, though the effects can feel subtle and gradual.

Which is better?

It’s not about “better.” It’s about what you’re after. NADH is like plugging your phone straight into a power bank when you’re running low. NMN and NR are like upgrading your whole electrical grid so the lights don’t dim in the first place.

For midlife women?

If brain fog or low energy is the pressing issue, NADH might be worth exploring carefully. But if you’re looking at long-term cellular health, ageing well rather than just getting through the week, NMN or NR are the ones most experts lean towards.

Always worth remembering: no supplement replaces the basics. Good sleep, steady movement, and real food are still the foundation. NAD just helps your cells do their job a little better.

— Yara, your Morning Glow Editor

Join the conversation here: www.yaraglow.com

Metabolism: How to Give It a Little Kick

Feel like your metabolism has slowed down and taken an early retirement? You are not alone. As we get older, especially through midlife, the body can feel like it is working against us. The trick is to coax your inner engine into waking up, not punish it with extremes.

Let’s start with the basics. Water. Plain, simple water. A good glass of it gets things moving. It keeps you alert, curbs false hunger, and supports every cell doing its job. Think of it as oiling the wheels.

Next is protein. Adding lean protein at each meal helps in two ways. It takes more energy to digest than carbs or fat, and it protects your muscles. Muscle is the body’s quiet calorie burner. The more you keep, the better your metabolism ticks along.

Strength training is your secret weapon. No need for bodybuilder routines. A couple of short sessions with weights or resistance bands each week can make a real difference. The bonus is feeling stronger in daily life too.

Cardio has its place, but it does not always need to be a full class. Short bursts work wonders. A quick round of star jumps, a brisk walk to the shops, or climbing stairs with intent all keep the fire stoked.

Finally, the two underrated heroes: sleep and stress management. Rest is when your body resets, and stress is when it unravels. Better sleep and calmer days help your system stay in balance, which means a happier metabolism.

The message is simple. Your metabolism is not broken. It just needs a few nudges. Drink, eat smart, lift a little, move often, and rest well. Small shifts create lasting energy, and that is what really keeps you going.

Weighted-Vest Power Walking: Make Your Steps Do More

If your daily walk feels a bit… beige, maybe it’s time to gear up... literally. Weighted vests are the latest fitness trend, especially beloved by perimenopausal and menopausal women. And yes, there’s good reason.

This isn’t about extra effort, it’s about smarter effort. A weighted vest turns your regular steps into full-body resistance training. You’ll strengthen muscles, boost cardiovascular output, and give your bones some gentle encouragement, without hitting the gym. It’s low impact but high benefit.

People are loving it. Traveler's in Brooklyn, Paris, and everywhere in between have adopted the vest as the chic cousin of the “hot girl walk.” Trainers love it for how it elevates calorie burn and heart rate effortlessly. Women hitting midlife see concrete gains in posture, bone support, and general energy, just by walking with a bit of extra weight.

The key? Keep it manageable. A vest equalling 5–10% of your body weight is often recommended. Go too heavy and you risk strain or form issues. But right weight, right fit? You’re giving yourself a stealth strength session.

If your walk has grown predictable, try upgrading with weight. It’s easy, accessible, and offers real benefits without demanding more time, even the supermarket stroll can turn into a mini boost for body and bone.

Menopause and Vitamin D: A Little Sunshine Goes a Long Way

Let’s be honest: menopause brings so much change, it’s easy to overlook a simple boost that helps almost everything feel steadier. Enter vitamin D, the unsung hero of midlife health.

It’s also a mood lifter. Feeling weepy, irritable or just flat? Low vitamin D is linked to those shifts. Several studies point to its role in regulating mood, some women say it even feels like a gentle lift, like vitamin D whispering, “you’ve got this”.

Another surprise benefit: vaginal health. There’s early evidence suggesting vitamin D helps keep that delicate tissue more resilient, which can mean less dryness and discomfort. Added bonus: it may support urinary wellness too, which many women find welcome amid all the changes menopause delivers.

Now, how much do we need? Most women over 50 aim for about 600 to 800 IU a day, depending on where you live and how much sun you get. Ran done somewhere winter-ish? Supplements or fortified foods might become your best friends.

Bottom line: vitamin D isn’t a miracle cure, but it quietly supports multiple parts of midlife health. Little glass of sunshine in a pill. Drink it in.

Super-Smart Foods That Shrink Your Midlife Belly (and Love Your Heart)

Let’s be real… midlife can come with a waistline that refuses to budge. But here’s a silver lining: certain foods not only love your heart, they also nudge that stubborn belly to lighten up.

First up: blueberries. These little antioxidant-packed gems keep you full longer and support blood vessels staying flexible, handy for heart health and waistline trimming.

Next, chickpeas. They are fibre and protein heroes. A handful in your salad or curry leaves you satisfied and less likely to reach for snacks, perfect for shrinking that midsection.

And don’t sleep on whole grains. Think oats, brown rice, or whole-grain bread. They steady your blood sugar and help your metabolism tone down sugar cravings, clocking serious wins for belly fat and heart health.

What ties them all together? They fill you smartly and gently, no crash diets, no deprivation. They support your ticker, keep your waistline real, and tick every savvy health box.

Make them staples this week and watch your body thank you. Little changes. Big results.

Why a Winter Cold Might Matter More After Breast Cancer

For most of us, a cold or the flu is annoying but manageable. For women who have survived breast cancer, new research suggests it might carry extra weight. Scientists found that common respiratory viruses such as COVID-19 and influenza can stir up dormant breast cancer cells hiding in the lungs.

In the lab, those sleepy cells woke quickly after infection, turning aggressive within days. The culprit appears to be inflammation. When the immune system fights a virus, it releases a flood of signals, including one called interleukin-6. That molecule may flip a quiet cancer cell back into action.

The idea is sobering, but it is not hopeless. Researchers also looked at real-world data and saw a pattern: survivors who caught COVID were more likely to develop lung tumours later. That sounds alarming, yet it also highlights what can be done. Vaccines, sensible masking in crowded places during winter, and perhaps new therapies that calm inflammation could all play a role in keeping cancer cells asleep.

If you are a survivor, think of this not as fear but as information. The more you know, the more you can protect your body while it continues its long recovery.

Brain Fuel: How Omega-3s May Be Women’s Secret Weapon Against Alzheimer’s

New research from King’s College London suggests omega‑3s might be doing more than we thought, especially for women. The study reveals that women living with Alzheimer’s had notably lower levels of healthy, omega‑rich unsaturated fats in their blood compared to women without the disease. At the same time, levels of saturated (less welcome) fats were higher. 

Interestingly, this pattern did not appear in men, pointing to a biological difference that we have barely started to understand. The researchers say it helps explain why women are disproportionately affected by Alzheimer’s, especially as they age. 

Before you dash for a jar of fish oil, remember this is early‑stage research. What it offers is food for thought, not a cure. It makes a strong case for making omega‑3s part of daily life—think fatty fish, chia seeds, flaxseeds or reliably dosed supplements. Researchers stress that clinical trials are now needed to see if raising those fat levels can actually influence Alzheimer’s risk trajectory. 

If you’re midlife and menopausal, this feels like a vital clue rather than a headline. Supporting your brain health doesn’t have to be drastic. Sometimes it starts with cooking salmon instead of reaching for the ready meal.

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