Sunday Edition | July 6, 2025
- Olga Nesterova
- Jul 5
- 7 min read
Because life is more than politics — and kindness still matters.
This Week: Quiet, Real Joy
This week has been tough.
I’m not going to sugarcoat it.
I found myself caught between two worlds: one where I watched democracy being aggressively attacked in the States, and the other where people couldn’t stop shooting fireworks into the sky to celebrate America.
As much as I tried, I couldn’t find joy—even though my work (and my life) depends on it. Because beyond being a political analyst, I’m a human who loves positivity.
So this week, I’m doing something deliberate. I want to focus this edition on real joy. Not the loud, performative kind. Not the social-media-perfect kind. But the sincere, quiet, nurturing joy that helps us keep going.
Let’s find it together.
But first, as we always do, let’s take a look at what happened in culture this week.
🎭 CULTURE SNAPSHOT
Ringo Starr turns 85
The eldest Beatle is about to celebrate his 85th birthday. He’s never stepped away from music, staying creatively active and known for the wry, memorable one-liners that helped define the band’s distinctive style.
The Princess of Wales speaks candidly about cancer recovery
During a visit to Colchester Hospital’s Cancer Wellbeing Centre, the Princess of Wales spoke openly about the challenging recovery journey that many cancer patients face after treatment.
Uma Thurman joins “The Old Guard 2”
Uma Thurman returns to action films in The Old Guard 2, where she faces off against Charlize Theron.
“Jurassic World Rebirth” in theaters this weekend
The newest installment in the Jurassic World franchise roars into theaters this weekend. Rebirth promises a return to classic dinosaur thrills with updated visual effects and new storylines that expand the series’ mythology.
Directed by Gareth Edwards (Rogue One), the film introduces new characters while bringing back familiar faces, all caught in the chaos of humans and dinosaurs vying for control of the planet. Early buzz highlights impressive action set pieces and the franchise’s signature T. rex moments.
Fans can also check out director Gareth Edwards narrating a dramatic T. rex escape scene for a behind-the-scenes look at how the film’s biggest moments came to life.
Christopher Nolan’s next film teased
The teaser for The Odyssey, Christopher Nolan’s upcoming film, is now playing in theaters ahead of Jurassic World Rebirth.
“Heads of State” delivers action and comedy
Idris Elba stars as the British prime minister alongside John Cena as the U.S. president in Heads of State.
Oasis returns after 16 years
After more than a decade away, Oasis is back. During their hiatus, the Gallagher brothers remained in the spotlight thanks to their headline-grabbing feuds and masterful trolling.
Ozzy Osbourne’s final concert
Ozzy Osbourne's final concert took place on July 5, 2025, in Birmingham, England, at Villa Park, as part of the "Back to the Beginning" event. This concert marked the final live performance for both Black Sabbath and Ozzy Osbourne as a solo artist. The event also featured a star-studded lineup of supporting acts, including Metallica, Guns N' Roses, and more.
🧵 Unexpected Useful Tip of the Week
Chris Paulocik, former head of conservation at the Met Costume Institute, advises that special garments—like wedding dresses or heirlooms—should be cleaned thoroughly before storage. Place them in acid-free tissue and boxes, and keep them in a cool, dry, dark place. With proper care, your treasured pieces can last for generations.
🫶 TAKE CARE OF YOU
This Week’s Theme: Cautious, Real, Relaxing Fun
We’re not going to chase adrenaline or distraction. We’re going to choose small, genuine ways to feel better and reconnect with ourselves and each other.
Below, you’ll find ideas, reflections, and prompts to try today—or save for when you need them.
🫖 1. A Slow Ritual
Pick something simple to do slowly.
Brewing tea or coffee, paying attention to the sound of the water.
Peeling fruit, one piece at a time.
Writing one line in a journal.
It doesn’t have to “fix” anything. It’s just time you give yourself permission to slow down.
🌿 2. The Quiet Walk
Skip the podcast. Leave your phone in your pocket.
Just walk. Look around. Breathe deeper than usual. Nod at the stranger who also decided to slow down today.
🎧 3. A Gentle Soundtrack
Choose music that calms you instead of pumps you up.
Try classical, lo-fi beats, acoustic folk, or even nature sounds. Let it be background to whatever you’re doing.
✍️ 4. A Small Gratitude Check
I know it’s cliché. But when things feel bleak, gratitude is one of the few things proven to help us re-center.
Try naming just one thing you’re glad for today.
🛋️ 5. Permission to Do Nothing
This one’s hard. But if you need it, here it is: you don’t have to fix the world today.
Lie down on the couch. Stare at the ceiling. Take a nap. The world can wait for an hour.
DID YOU KNOW?
Your Body Actually Changes When You Slow Down
We often think of “slowing down” as lazy or unproductive. But did you know your body literally rewards you for it?
Here are a few ways your system responds—often within minutes—when you give yourself permission to pause:
Your heart rate drops.
Even just sitting quietly or breathing slowly tells your parasympathetic nervous system (your “rest and digest” mode) to kick in. Your heart stops racing. Your body starts repairing.
Your cortisol levels fall.
Cortisol is the stress hormone that can wreak havoc on everything from sleep to immunity. Gentle activities like walking in nature, journaling, or meditating even for a few minutes can measurably reduce it.
Your digestion improves.
Ever notice stomach trouble when you’re rushed or stressed? Slowing down activates the body’s digestive system. You literally process food better when you’re calm.
Your brain clears out clutter.
Research shows that quiet time—even daydreaming—helps your brain consolidate memories, solve problems creatively, and reset emotional balance. You’re not doing nothing. You’re cleaning house up there.
Your breathing deepens.
Stress makes us breathe shallowly and quickly. When we slow down, our breaths naturally lengthen, bringing more oxygen in and helping the body relax even further.
Your mood can lift.
Slow, intentional moments stimulate the release of feel-good neurotransmitters like serotonin and dopamine. It doesn’t have to be fireworks. Just quiet contentment.
So next time you worry that you’re “wasting time” by taking a slow walk, sipping tea in silence, or staring at the clouds—remember: your body is busy healing, balancing, and restoring.
That’s not wasting time. That’s what you’re built to do.
🧠 HEALTH & LONGEVITY
Finding Calm When Meditation Feels Impossible
We hear so much about meditation. But let’s be honest: it can be really hard to dedicate time to it—especially when you’re already stressed or overwhelmed.
The good news? You don’t need to sit cross-legged for 30 minutes to calm yourself down and let joy in.
Here are a few simple steps to help you reverse your mood almost instantly:
1. Pause for 30 seconds
Stop whatever you’re doing. Set your phone down. Just sit or stand still. Notice your surroundings—the color of the wall, the sound outside, your feet on the ground.
2. Take three slow breaths
Inhale deeply through your nose. Hold it gently for a moment. Exhale slowly through your mouth. Repeat three times. Feel your shoulders drop just a little.
3. Find one comforting thing
Look around and name something that makes you feel safe or happy. A warm mug. A family photo. The view from your window. Let your attention rest there for a few seconds.
4. Loosen your body
Roll your shoulders. Wiggle your fingers. Unclench your jaw. Notice where you’re tight and give yourself permission to let go—even if just a little.
5. Say one kind thing to yourself
It can be as simple as: “I’m doing my best.” “I deserve rest.” “I can handle this.”
It doesn’t have to be perfect.
Just try one or two of these when the world feels too loud.
Because even tiny moments of calm can make room for real, quiet joy.
🥗 LET'S COOK
Feel-Good Summer Salad: A Recipe for Happy Hormones
Did you know what you eat can help lift your mood? (..and it's not just chocolate, sorry.)
This colorful summer salad is packed with ingredients known to support your body’s natural “happy hormones” like serotonin and dopamine.
It’s easy, fresh, and perfect for hot days when you want to feel good from the inside out.
Ingredients
2 cups fresh baby spinach (rich in folate, which supports serotonin production)
1 ripe avocado, diced (healthy fats help absorb mood-boosting nutrients)
1 cup strawberries, sliced (vitamin C for stress reduction)
½ cup blueberries (loaded with antioxidants)
¼ cup chopped walnuts (omega-3s for brain health)
¼ cup crumbled feta or goat cheese (optional, but delicious)
¼ small red onion, thinly sliced
2 tbsp pumpkin seeds (magnesium, which helps with relaxation)
Simple Citrus-Honey Dressing
3 tbsp olive oil (healthy fats)
2 tbsp fresh lemon juice (vitamin C boost)
1 tsp honey (natural sweetness)
½ tsp Dijon mustard
Salt and black pepper to taste
Whisk all ingredients together until well combined.
Instructions
1️⃣ In a large bowl, add the spinach, avocado, strawberries, blueberries, walnuts, red onion, pumpkin seeds, and cheese if using.
2️⃣ Drizzle with the citrus-honey dressing.
3️⃣ Toss gently until everything is lightly coated.
4️⃣ Serve immediately and enjoy the burst of fresh, feel-good flavors.
Why It Boosts Your Mood
🌱 Leafy greens support serotonin production.
🍓 Berries reduce inflammation and oxidative stress.
🥑 Avocado and olive oil help your brain work better and absorb nutrients.
🌰 Nuts and seeds deliver omega-3s and magnesium for calm.
🍋 Citrus adds brightness and vitamin C for stress resilience.
This isn’t just salad. It’s self-care on a plate.
Eat slowly. Enjoy the colors. Nourish your body and your spirit.
😀 HAPPY MOMENTS
Videos guaranteed to make you smile.
🎶 MOMENT OF ZEN
Something to Listen To
Short, soothing episodes from a pianist who talks you through breathing, mindset, and gentle reflection. Perfect for winding down or starting your day with intention.
Or try:
Soft, instrumental music that creates space to think, rest, or just be.
Something to Read
A collection of short, thoughtful essays celebrating small, often overlooked joys. It's perfect for reading one piece at a time when you need a gentle pick-me-up.
Or try:
Tender reflections on solitude, connection, and being gentle with yourself.
Something to Watch
Stunning nature cinematography with calming music. No plot, no talking—just gorgeous visuals to help you unwind.
Or try:
“Salt Fat Acid Heat” (Netflix, personal recommendation)
Chef Samin Nosrat’s joyful, calming approach to food celebrates simple pleasures and human connection around the world.
🕊️ CLOSING WORDS
Joy isn’t always fireworks.
Sometimes it’s the ember that refuses to go out.
This week, let’s tend to that small, stubborn ember inside us—the one that says keep going.
If you want, you can share your own quiet joys with me. I’d love to read them.
Take care of yourself.
O.N.
Happy Sunday —And remember, life is more than politics.
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This was wonderful. Thank you.
I am going to think about the jazz loving cows often I suspect. Added the piano playlist to my Spotify. That salad looks yum.
It was not a joyful weekend. But we can have joy.