Jesse Stokes Coaching (2026)

10/04/2026

If you’re trying to lose weight you’re going to need to pay attention to your energy intake.

And probably in a way that you never have before. Which can be confusing, and honestly, intimidating.

Now I don’t often recommend that you count your calories, mostly because I think that level of scrutiny is unnecessary for *most* people, and partly because I know that it can cause more problems than it solves.

Queue disordered eating…

But becoming mindful with your food choices is step number one to creating not only change, but lasting results.

Mindfulness around your eating and your food choices covers things like:

🥩eating more protein-rich foods

🥦 including more fruits and vegetables in your day

🥜 being aware of the more energy dense foods like nuts, oils, and other high-fat foods, and certain highly processed foods that often contain a lot of calories without necessarily bringing a lot of nutritional value with them.

Building this awareness gives you the ability to make better food choices related to your goals without having to follow a strict and often restrictive meal plan that typically accompanies a weight loss diet.

But this isn’t to say that you should always choose the lowest calorie option available to you, because your body still needs those calories to function.

Not to mention that if your diet is nothing but the lowest calorie foods you run the risk of certain macro- and micronutrient deficiencies because these foods are typically low in protein, carbohydrates, and fats, but you also risk constant constipation thanks to their high fiber content.

My hope is that you find the ideal balance for your lifestyle and your goals whereby the majority of your diet consists of foods similar to what’s on the larger plates, but that you still give yourself the freedom to enjoy the foods on the smaller ones.

Importantly, what’s not pictured here are foods that are particularly high in protein, such as beef, chicken, pork, fish, eggs, tofu and other soy products, as well as some dairy products like Greek yoghurt or cottage cheese.

Remember, a good weight loss approach starts with a high(er) protein intake.

08/04/2026

There are so many things that come into play when we’re talking about getting better sleep and I’d need a 12 hour podcast to cover even half of them, but the things in this 3 minute clip are strategies that you can implement immediately, and at little to no cost to you.

I’m tired (pun intended) of better health and wellness being kept behind significant and often unrealistic paywalls.

Better living should not be something reserved to those who can afford upwards of $1000 a month to spend on coaching, supplements, various memberships, and expensive (often ineffective) therapeutic approaches.

Here’s the truth:

Some of you have more serious obstacles to becoming healthier… injuries, illnesses, autoimmune diseases and complications, and many other things.

Those things are their own unique situation and often require unique and specific (sometimes expensive) solutions..

But for many of you, you just need to know where and how to put the right amount of work in.

And a lot of that effort is free, or at least very inexpensive.

Start with what you see in the video and give it a few weeks to see how it works for you.

If you need more help, guidance, advice, and support, I do have an online coaching community that you can join for only $99 a month.

You can find a link to sign up at the link in my bio. And your first 14 days are free so you can sign up and see if you like it before you’re ever charged anything.

And yes, I do charge for it. Not what I used to, but I have to charge something…

After all, I have to keep the lights on too.

Just not too late and not too bright 😉

As always, remember to like, save, and share the video, and consider leaving a comment too! Any engagement helps me help someone else.

Thanks for being here!

If you have any questions you know where they go 👇

03/04/2026

However you choose to acknowledge and celebrate this time of the year, I’m almost certain you’re going to find yourself around any number of quick, easy, and delicious goodies.

Be mindful in your choices, eat with purpose and intention, enjoy and savor your foods, but also don’t let some deluded “health and fitness professional” on social media tell you that you need to earn or burn that chocolate or handful of candy with more exercise or crazy dietary restriction.

If you struggle with controlling yourself around these kinds of foods, here are a couple of things to consider when you find yourself in the situation:

Have you eaten other food today? Are you nourishing yourself to the best of your abilities with breakfast, lunch, and dinner, or are you just uncontrollably hungry because you’ve not eaten enough food?

Is it enjoyment, or is there another feeling or emotion that you need to sit with and process first?

Some people respond to stress by eating more and without awareness, and some people simply eat when they’re bored. Take a moment to check in with yourself and feel what’s really going on.

If you struggle with your portion control, try taking your serving out of the bag, box, or bowl, putting the remainder out of sight, and walking away to slowly and mindfully enjoy it.

By taking your portion and simply walking away to enjoy it somewhere else, you’re putting a few extra steps between this helping and the next, which gives you more chances to stop and consider what you’re doing before you eat more than you want to.

I hope this helps!

Happy Easter! ❤️

01/04/2026

Weight loss sucks, and here’s why…

I think the mindset around weight loss has been significantly modeled around what we’ve been exposed to on television (think The Biggest Loser) and what you’ve heard about in preparation for things like athletic/aesthetic competitions like boxing or bodybuilding whereby the process is simply who can suffer for the longest to find success.

And you see a lot of the same sh*t here on social media too.

Because in the world of today, controversy or extreme approaches garner views, clicks, and comments, which ultimately makes a content creator a lot of money.

Whereas nobody wants to talk about the woman who lost 1/2 a pound a week for 104 weeks in a row.

Where’s the excitement in that?

Her life was waking up and doing almost the same sh*t every single day for 2 years. Hardly exciting, controversial, sexy, or engaging.

Weight loss isn’t about who can suffer the longest to achieve the desired result.

It’s about gradually creating a health-promoting environment you can sustain for the rest of your life.

Whether or not you have the desire, you certainly have the ability to lose 15 pounds in a month. But, and depending on how much weight you have to lose, you can probably only keep up that rate of loss for 2-3 months before you crash and burn.

Because the methods employed to do so just aren’t sustainable. And you’ll probably gain all of that weight back and then some.

So please be mindful about which approaches you take when you set out to lose weight, because if it’s not a sustainable practice for 4 weeks, it’s not a sustainable practice for the rest of your life.

And if you need help getting started on your journey, and building the most effective habits and practices to not only find success this time, but also enjoyment, click the link in my bio for sustainable online coaching for less than $25 a week.

Weight loss doesn’t have to suck, and if you take advantage of my 14-day free trial I’ll prove it to you.

See you on the inside.

30/03/2026

I don’t know who needs to hear this…

But it’s okay to do stuff that you’re bad at.

As someone who has been coaching full time for more than a dozen years, you can imagine just how many conversations I’ve had with people who are afraid to get started for a fear of getting it wrong, doing it incorrectly, or just not being great at something right out of the gate.

Better health and fitness is made up of dozens of skills and habits, and these are usually things that will be entirely new and unfamiliar to you.

Things like eating more protein, eating less processed foods, getting more sleep, walking more each day, lifting weights on a regular basis, creating better self care routines, or even just drinking more water.

These are all skills that need to be practiced and developed every single day. And you will be bad at them.

You will fail. Dozens, if not hundreds of times.

And that’s just a part of the process.

But you can fail without being a failure.

You see, in order to be great at something, you have to get good at it first.

And in order to even get good at something, you might have to suck for a while.

So get comfortable being uncomfortable.

Enjoy it. Learn from it. Grow from it.

I promise you that it’s worth the learning curve that comes with it.

Love yourself enough to try. Love yourself enough to fail.

And love yourself enough to try again.

You’ve got this.

27/03/2026

I apologize for the on and off blurriness of this clip but I hope it helps!

If you have any questions please drop them down below.

And if you found this helpful, remember to like it, share it, save it, drop a comment, and/or send it to a friend.

I appreciate you being here!

26/03/2026

This one is for those of you just getting started, or thinking about getting started.

Trust me, and all of those who have been at this for a while, when we say it’s worth it.

Everything you want for yourself sits on the other side of you getting a little uncomfortable for a couple of months.

It is going to take a while, but it’s not going to take forever.

Start slow, and start small.

But start now, and don’t give up.

I’m rooting for you.

26/03/2026

This one is for those of you just getting started, or thinking about getting started.

Trust me and everyone else who has been doing this for a while when we say it’s worth it.

Everything you want for yourself sits on the other side of you getting a little uncomfortable for a couple of months.

It is going to take a while, but it’s not going to take forever.

Start slow, and start small.

But start now, and don’t give up.

I’m rooting for you.

25/03/2026

Can you lose fat during menopause?

Yes, you absolutely can.

And it doesn’t require crash diets, fasting, excessive exercise, or expensive (often useless) “hormone hacks.” But it does require:

• Compassionate awareness of what’s changed.
• Prioritizing high-impact behaviors i.e., behaviors that will actually move the needle and
help you make progress.
• Long-term consistency over short-term intensity.

Before changing anything, take a kind, curious look at your behaviors and patterns. Consider:

• What and how much you’re eating
• How much exercise you’re getting
• How much you’re moving in general
• Your energy and stress levels
• How well and how much sleep you’re getting
• Your alcohol intake

I would encourage you to track your behaviors for a few days or weeks to gather data. The goal isn’t to track forever. It’s information gathering and learning.

But remember, weight loss isn’t the only marker of health.

Whether you do or don’t want to lose weight or fat—it’s valid.

Your goals are yours—and you don’t need to justify them.

Your self-worth isn’t dictated by body size or shape.

And you can improve strength, energy, and health biomarkers (e.g., blood pressure, cholesterol, glucose) without weight changes.

The bottom line: fat loss is possible—but it is certainly not required.

If you do want to pursue fat loss during the transition through menopause:

• Start with kindness, not criticism.
• Focus on what’s sustainable, not extreme.
• Track progress with multiple markers (not just your weight).

Your body is adapting, and so can you.

And the good news? There’s a lot you can do to adapt with it.

And I hope this video is simple enough to show you what actually helps.

P.S.

There is one caveat to mention about the calorie balance equation…

It is possible to stay the same weight, but experience what’s called body recomposition (i.e. your total weight stays the same, but the amount of muscle or fat you have changes).

When this happens, you’re still likely eating a maintenance level of calories — but you could be slowly losing fat.

You can monitor your progress by weighing yourself, taking waist measurements, watching clothing fit, or taking photos.

24/03/2026

If you’re trying to lose weight and you’re frustrated by how fast it is (or isn’t) going, this one’s for you.

And there’s one more thing you need to know about this whole weight loss journey..

You’re never going to be “done”.

It’s not like house or yardwork, where you spend an hour doing the thing, finishing the thing, and then moving on from the thing.

Losing weight is a side effect of what you’re doing, not the job itself.

So what is the job?

Building a different lifestyle.

New routines.

Better habits.

Healthier outcomes.

Because you don’t lose 15 pounds and then go back to doing exactly what you were doing before.

That’s called crash dieting and it has significant repercussions.

You’re never “done”.

The routines and habits you create and shape while on your weight loss journey become more than just something you do.

They become who you are.

Whether you’re trying to lose 10 pounds or 100 pounds, it’s about deciding who you want to be and gradually becoming that person with small but consistent actions repeated every single day.

And the sooner you embrace this the more success, and more importantly, the more satisfaction and happiness you’ll find along the way.

I hope this perspective helps you this week 💜

Jesse Stokes Coaching

10/04/2026

08/04/2026

03/04/2026

01/04/2026

30/03/2026

27/03/2026

26/03/2026

26/03/2026

25/03/2026

24/03/2026

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