Sunday Edition | October 19, 2025 | Resilience
- Olga Nesterova
- 3 minutes ago
- 7 min read
Because life is more than politics — and kindness still matters.
This week, let’s focus on RESILIENCE.
Resilience shows up in a variety of ways — often quietly, sometimes fiercely — but always as a defining force of how well our lives are lived and how well they serve others. From our immune system protecting us against viruses to our internal resistance against unlawful, undemocratic rhetoric, resilience is stamina and dignity in action. It’s not a passive state; it is a verb.
It means fighting the good fight, protecting what matters most, and keeping your eyes firmly set on where you’re headed. This week, we saw resistance in action as millions around the world showed up and peacefully marched against tyranny — a powerful reminder that change is possible when we stand together.
So today, let’s focus on how to supercharge our resilience — in body, mind, and soul — and how to unite around shared strength to stand up for who we truly are.
🎭 CULTURE SNAPSHOT
Farewell to D’Angelo
The music world is mourning the loss of R&B icon D’Angelo, who died at 51 after a battle with cancer. Known for redefining the genre in the 1990s and 2000s with his sultry, deeply soulful sound, D’Angelo’s groundbreaking albums — including Brown Sugar and Voodoo — became cultural touchstones. Though he retreated from the spotlight in later years, his music shaped a generation and will continue to inspire artists for decades to come.
Britney Spears Speaks Out
Britney Spears revealed that “constant gaslighting” from ex-husband Kevin Federline was “extremely hurtful and exhausting,” ahead of the release of his memoir next week. Spears’ candid remarks highlight the lasting emotional scars of manipulation — and the resilience it takes to reclaim one’s narrative.
Ace Frehley, Original Kiss Guitarist, Dies at 74
Ace Frehley, the original lead guitarist of Kiss, known for his electrifying solos and signature white-and-silver makeup, has passed away at 74. Frehley helped define the band’s iconic sound and stage presence, leaving a legacy that shaped the face of rock.
NPR Pioneer Susan Stamberg Dies at 87
Trailblazing journalist Susan Stamberg, the first woman to host a national news program in the United States and a “founding mother” of NPR, died Thursday at 87. Stamberg’s fearless reporting and warm, intelligent style paved the way for generations of female journalists.
Netflix Steps Into Podcasts
Starting next year, Netflix will stream podcasts from Spotify, covering sports, culture, entertainment, and true crime — a sign of how audio storytelling continues to grow and evolve.
Eclipse Confusion in the Animal Kingdom
During last year’s total solar eclipse, some birds mistook the sudden darkness for dawn — and burst into song. Scientists say it’s a reminder of how deeply natural rhythms rely on light cues, and how even the animal world must adapt when the unexpected occurs.
“Tony and Ten Bucks”
Actor Tony Shalhoub is on a mission: to find the best food in the world for under $10. In Marseille, France, he discovered a crunchy seafood street food that proves deliciousness doesn’t have to come with a big price tag. Watch Tony Shalhoub Breaking Bread Sundays at 9pm ET/PT on CNN.
✨ FASCINATING HUMANS
The 100-Year-Old Barista
In a tiny Italian town overlooking Lake Maggiore, Possi, age 100, still runs her own coffee shop and bar — and has no plans to retire. For eight decades, she’s brewed espresso and brewed community, offering not just caffeine but conversation and connection.“It’s a bit like a family here,” she says. “I have customers who are now grandparents and come with their grandchildren.” Turning 101 next month, Possi proves that passion and purpose are the ultimate sources of vitality.
From Tokyo to the Gridiron
When Kansei Matsuzawa first came to the U.S., he didn’t speak English — and had never kicked a football. Inspired by an NFL game, the former soccer player taught himself to kick by watching YouTube videos. Now known as the “Tokyo Toe,” he’s a scholarship kicker for the University of Hawaii and recently nailed a game-winning 38-yard field goal against Stanford. His next dream? Playing in the NFL — and winning a Super Bowl.
🧘 FOR THE BODY
The 5 Sleep Types — And What They Mean for Your Health
A groundbreaking new study has identified five distinct “sleep phenotypes” — patterns of sleep that affect everything from mood and energy to immunity, memory, and disease risk. Understanding which type you are can help you improve your health, resilience, and mental clarity.
Efficient Sleepers (The Ideal Type)
What it means: Fall asleep easily, sleep deeply, and wake feeling rested.
Health impact: This is the healthiest sleep type. Efficient sleepers typically enjoy stronger immune systems, sharper cognitive performance, and lower risks of chronic diseases like diabetes and heart disease.
Tips: Maintain consistent sleep and wake times, and continue supporting your natural circadian rhythm with morning sunlight and minimal late-night screen use.
Fragmented Sleepers (The Interrupted Resters)
What it means: Sleep is broken into short bursts, often due to stress, caffeine, or environmental factors.
Health impact: Fragmented sleep reduces deep and REM stages, which are crucial for memory, mood regulation, and cellular repair. It’s associated with fatigue, anxiety, and weaker immunity.
Tips: Avoid alcohol and heavy meals before bed, manage nighttime noise/light, and consider relaxation practices like deep breathing or progressive muscle relaxation.
Delayed Sleepers (The Night Owls)
What it means: Have trouble falling asleep but stay asleep once they do.
Health impact: This pattern can be healthy if total sleep time is sufficient — but chronic sleep delays often shorten sleep duration and disrupt hormonal balance, increasing risks of depression and metabolic issues.
Tips: Dim lights 2 hours before bed, avoid late caffeine, and shift your sleep schedule gradually earlier by 15 minutes each night.
Light Sleepers (The Sensitive Sleepers)
What it means: Spend little time in deep or REM sleep, waking frequently throughout the night.
Health impact: Because restorative stages are shortened, light sleepers may feel groggy, experience mood swings, and have higher inflammation levels. Over time, this type is linked to accelerated cognitive aging.
Tips: Create a cool, dark, and quiet sleep environment, use blackout curtains, and practice regular exercise to deepen sleep cycles.
Short Sleepers (The Resilient Minimalists)
What it means: Sleep less than 6 hours but still feel functional — often due to genetics.
Health impact: True short sleepers (a rare genetic type) can stay healthy with less sleep, but most people in this category are actually sleep-deprived. Chronic short sleep raises risks for cardiovascular disease, memory decline, and weakened immunity.
Tips: Aim to extend sleep gradually by 15–30 minutes a night and prioritize sleep hygiene, even if you “feel fine.”
The healthiest type: Efficient sleepers lead the pack, with delayed sleepers close behind if they still get 7–9 hours. Fragmented and light sleepers benefit the most from lifestyle changes, while short sleepers should proceed cautiously — most of us need more rest than we think.
5 Ways to Sleep Better
Stick to a consistent sleep schedule.
Avoid screens for an hour before bed.
Keep your bedroom cool and dark.
Limit caffeine after midday.
Try gentle stretching or meditation before sleep.
Boosting Your Immunity
With cooler weather and respiratory virus season arriving, it’s time to strengthen your body’s defenses.
5 Tips to Fortify Your Immune System:
Prioritize quality sleep (7–9 hours per night).
Eat a balanced diet rich in vitamin C, zinc, and antioxidants.
Exercise regularly — even brisk walking helps.
Stay hydrated to support lymphatic function.
Manage stress, which can weaken immune responses.
🍵 DID YOU KNOW? MATCHA POWER
Once a ceremonial tea, matcha — finely ground green tea leaves — is now a nutritional powerhouse prized for its antioxidants, L-theanine, and chlorophyll. It boosts metabolism, supports immune function, reduces inflammation, and improves focus without the caffeine jitters.
Its resilience-building properties make it an ideal addition to your daily routine — strengthening the body’s defenses from within.
🍲 LET’S COOK
A warrior needs nourishing fuel — and these easy, no-bake Matcha Energy Bites are packed with antioxidants, fiber, and healthy fats to power your resistance.
Matcha Energy Bites
Ingredients:
1 cup rolled oats
½ cup almond butter
¼ cup honey or maple syrup
2 tsp matcha powder
¼ cup mini dark chocolate chips
1 tsp vanilla extract
Instructions:
Mix all ingredients in a bowl until combined.
Roll into bite-sized balls.
Chill for 20 minutes before serving.
Perfect as a pre-march snack, afternoon pick-me-up, or healthy dessert.
💭 FOR THE MIND
Putting resistance into action isn’t just about protest — it’s about purpose. Without channeling frustration into meaningful action, we risk burnout, apathy, or despair. Here’s how to turn emotion into empowerment.
5 Ways to Connect With Like-Minded People
Attend local town halls or community meetings.
Volunteer for organizations aligned with your values.
Join peaceful marches or advocacy events.
Participate in online forums or discussion groups.
Host a small gathering to discuss ideas and strategies.
In short, do what enlightens you.
📜 DID YOU KNOW?
One of the most powerful examples of resistance in U.S. history was the Montgomery Bus Boycott (1955–1956). Sparked by Rosa Parks’ refusal to give up her seat, the 381-day boycott united tens of thousands of Black citizens in a peaceful protest against segregation. It led to a Supreme Court ruling declaring bus segregation unconstitutional — and ignited the broader Civil Rights Movement.
It’s a reminder that collective resistance, even through small acts, can change the course of history.
🌎 FOR THE SOUL
3 Inspiring Movies on Resistance
Selma — The story of the historic 1965 voting rights marches led by Martin Luther King Jr.
Erin Brockovich — One woman’s fight for justice against a powerful corporation.
Hidden Figures — The untold story of Black women mathematicians who broke barriers at NASA.
📖 (Audio) Book Recommendations
I Know Why the Caged Bird Sings by Maya Angelou — A timeless memoir that embodies resilience in its purest form. Angelou’s story of overcoming trauma, racism, and silence to find her voice is both deeply painful and profoundly inspiring. It reminds us that resistance often begins within — by reclaiming our story and refusing to let others define our worth.
“The Happiness Trap” by Dr. Russ Harris — A science-backed guide to building psychological flexibility and mental resilience in a chaotic world.
😀 HAPPY MOMENTS
Videos guaranteed to make you smile.
🕊️ CLOSING WORDS
Knowing who you are — and what makes you tick — is one of the greatest forms of resilience. It anchors you when the world feels overwhelming and connects you with others who share your purpose.
And remember: not all acts of resistance are headline-worthy. Sometimes, simply getting through the day is a form of strength. Celebrate your effort — whether it’s a whisper or a roar — because resilience isn’t about being invincible. It’s about showing up, again and again, for what matters most.
As always—Stay ONEST.
O.N.
Happy Sunday—And remember, life is more than politics.
SUPPORT INDEPENDENT JOURNALISM
ONEST Network is an independent media company that relies solely on your support. We value independence, enabling us to report ACTUAL NEWS while keeping your data secure. Your donation would be greatly appreciated to help us continue our operations.
