October 20, 2025 • 45 mins
If you’ve ever told yourself, “I’ll get healthy when work slows down,” this episode might change your timeline.
In this Maven Monday, Brandon sits down with Jeremiah Dalton (investor, husband, father of three, and host of Long Island Legends) to unpack how a radical health reset transformed his energy, confidence, and profitability.
We’re not handing you a fad diet or a hero montage. We’re exploring the few levers Jeremiah pulled that turned burnout into momentum—and why they compound in business.
Inside this episode:
The breaking point that forced Jeremiah to rethink what “success” really means.
How small, repeatable habits built the discipline.
Why confidence doesn’t come from affirmations.
What happens when you start saying no to the wrong things in life and work.
This isn’t a fitness story. It’s a reminder that the habits you build in private are the ones that decide your results in public.
Watch more from Jeremiah on Long Island Legends. youtube.com/@LongIslandLegends
For entrepreneurs wanting to grow without wasting money, join the Maven Marketing Mastermind → https://www.mavenmethodtraining.com
Our Website: https://frankandmaven.com/
Instagram: /frankandmavenmarketing
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LinkedIn: /frank-and-maven
Host: Brandon Welch
Co-Host: Kyle DeVries
Executive Producer: Carter Breaux
Audio/Video Producer: Nate the Camera Guy
Do you have a marketing problem you'd like us to help solve? Send it to MavenMonday@FrankandMaven.com!
Get a copy of our Best-Selling Book, The Maven Marketer Here: https://a.co/d/1clpm8a
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Brandon Welch (00:00):
Did you realize that 87% of small business
owners are currently strugglingwith a mental health issue?
Did you realize that a third ofus are burned out and
admittedly ready to quit?
And did you realize that nearlyhalf of us admit high stress
every single day?
Welcome to the Maven MarketingPodcast.
(00:22):
Today is Maven Monday.
I'm your host, Brandon Welch,and I have a special guest with
me today, Jeremiah Dalton.
Jeremiah is going to share atransformation that happened in
his body and his business andhow those two things were so
closely related.
I've had the privilege ofworking with him for the last
several years.
In addition to being a veryproud husband and father of
three, he is a seasonedbusinessman and a lifelong
(00:44):
student of high performance.
But even though he's one of themost studied and well-read guys
I've known on the topic ofgetting more with less and
discipline, I noticed a majorchange in him a few years ago.
And I've asked him to bevulnerable with us and come on
and talk about what life beforeand what life after this
transformation has looked likeand specifically how it's going
(01:05):
to impact you and I thinkinspire us all to grow our
businesses by focusing onsomething different than maybe
the metrics and tactics that wefocus on every day.
Jeremiah is also the host ofthe Long Island Legends podcast,
which is something you shoulddefinitely subscribe to if you
like hearing about the successstories, strategies, and
legacies of high impact people.
(01:25):
We're going to jump right inwith Jeremiah and he's going to
tell you about his journey andhow the lessons he's learned can
help you grow your business nowand in the future.
We just started workingtogether and you were in town
doing some video.
And I remember we grabbed uhgrabbed some time out on the
lake.
We're sitting in the middle ofthe lake, and here you are, like
(01:47):
this guy I, you know, totallyrespect.
I've seen what you've done inyour industry.
You're like uh like the versionof real estate investor, like I
would say everybody wants tobe.
Uh, and you're doing, I don'tknow, dozens and dozens of deals
um every month.
There's multi-millions dollarsin revenue.
And and here's my new friendJeremiah.
And I got uh I got a bit of a asurprise um glimpse into what
(02:12):
you're actually going through.
And I would describe that as uhoverwhelmed, um maybe low
energy.
Um I won't say depressed, butdefinitely uh definitely not the
version of somebody if if theylooked at you on paper and then
saw what you're actually goingthrough, there was a disconnect.
Would you agree with that?
Jeremiah Dalton (02:30):
Yeah, I mean, frustrated.
Um you could say depressed, uh,maybe not clinically, but
certainly felt that way.
Uh I definitely had uh at thetime uh lost a lot of confidence
in myself, my ability to be agood husband, father, business
owner.
Um, you know, I looked atmyself in the mirror.
(02:52):
I didn't like what I saw.
Just kind of felt likeeverything was sort of crumbling
around me.
It was just, you know,sometimes you go through periods
in life where just nothing,nothing works right, right?
And to be fair, like I'vealways had a good marriage.
It wasn't like my marriage waswas on the rocks, right?
But it was just, you know, as Iwas struggling, you know, I was
becoming more disconnected frommy family, right?
(03:13):
Um, I had a son, uh, my oldestson who plays hockey uh at the
time was going through theseterrible behavioral swings that
were just making things so hardon my wife and myself.
And like I said, that wasaffecting our marriage.
Um, I was getting audited bythe IRS.
The market had shifted a bitbecause interest rates shot up.
And so there was a lot ofprojects that I really shouldn't
(03:35):
have bought that I was takingreally, really big losses on.
So there was that.
I had title claim uh issues onhouses that I had purchased.
And so all these things justkind of happened at once, and it
just you know hit me like a tonof bricks, and it was all
around the time that you know Iwent out to you, and I even
remember, you know, before Icame out saying, like, I don't
even know if I want to come out,right?
(03:56):
And and shooting, yeah, shootthese videos.
Like, I don't even know if thisis you know a smart move on my
part because things are gettingreally, really rocky.
And you said, well, you know,come out, you know, let's work
through it.
And so I did, but reluctantly,I was, you know, you know, I
definitely had my doubts of ofwhether I should be there or
(04:16):
not.
But I said, okay, well, youknow, I've committed to it, let
me do it.
And yeah, um, and it was a itwas the summer of 2022, and it
was a very, very tough couple ofmonths, to say the least.
Brandon Welch (04:27):
Well, I remember hearing some of the things you
were saying, you know, ofyourself, and one of those was
you know, concern about how youlooked on camera.
And I'm like, dude, you lookyou look great.
You look like everybody webring in here.
You're fine, you did awesome oncamera.
Um, we may link to some of yourads because they were they were
it's a great ad ad campaign.
Jeremiah Dalton (04:46):
If I look a little different there, but
yeah, they were still good ads,you know.
Brandon Welch (04:50):
Yeah, and uh and you referred to yourself as like
fluffy Jeremiah.
And I'm like, Yeah, I don'tknow.
I think you kind of look likeme, and I I I don't think I'm in
that bad a shape, but turns outI was because um uh I'm not
even kidding you, like three orfour months later, our calls, I
saw a freaking new dude on thosecalls.
And um, and that's that's thatwould start like why I wanted
(05:13):
you to wanted you to be on theshow, which is like I just saw
that transformation in such ashort amount of time, and then
uh and then we begin to see itin the mirror and on the camera.
And so um you kind of talkedabout uh where you were, but
what was the beginning catalystuh for you to start making that
transformation?
Jeremiah Dalton (05:32):
So I had started to contemplate it in
early 2022.
Uh, a real estate investor thatI was Facebook friends with but
didn't really know, had posteda before and after photo of
himself, and it matched a photothat I had recently taken of
myself as I was about to startum a different fitness journey
altogether that uh I ultimatelystepped away from and you know
(05:53):
wound up um redirecting myselfto what I do now.
But I saw that the photo ofmyself in the mirror, you know,
and he had a photo of himself,and next to it was a photo of a
complete transformation and ourbody types were very, very
similar.
And uh I was like, wow, like helooks like that, and I I want
to look like that.
(06:13):
And I felt, you know, if Icould do that, right?
If I could, you know, getmyself to look like that, um my
my um my life will get better.
And like I said, those thoughtsand those um those feelings
that I had were were reallycoming to the surface at the
time that I was having all thesechallenges.
And like I said, I I rememberseeing that photo in the
(06:35):
beginning of the year beforethings got you know really
difficult.
And it really stuck out in mymind.
And I kept going back to thatphoto, and it really just you
know started to become a a lotmore dominant in my mind as I
was facing these challenges.
And like I said, luckilyenough, he uh he can't he uh
tagged his trainer in it.
I friended his trainer, startedto follow him.
(06:55):
And as I was, you know, workingthrough these challenges and
just really disappointed withjust kind of how I was not
mentally, physically, andemotionally prepared to deal
with them, um, I had thisthought in the back of my mind,
like, if I could just get myselfinto shape, like things will
just start to iron themselvesout.
And to this day, I really can'ttell you why I felt that way,
right?
But I can tell you there was asevere lack of confidence.
(07:16):
And because of that lack ofconfidence, I knew I had to do
something to get myself back ontrack.
So when the summer ended in2022, it's like Labor Day
weekend, I reached out to thattrainer and said, Hey, you know,
I'm all in.
And from September of 22through May of 23, um, that was
when, you know, I had made, youknow, this big transformation,
(07:37):
uh, lost a bunch of weight, wentfrom, I don't know, 40% body
fat down to like 8.7 bodypercent body fat.
Wow.
Best shape that I had been, uh,the leanest that I had been.
Uh, and then from there it was,you know, about building up the
physique, building up themuscle.
And uh, you know, I weigh morenow, but you know, the same body
(07:58):
fat percentage roughly um aswhen I got really lean, but you
know, a lot more muscle.
And um, it right now I can, youknow, confidently say this is
you know the best shape thatI've ever been in at 40 years
old.
Wow.
Brandon Welch (08:11):
Um, my wife often says there's there's three
stories there's the story theytell, there's the story you
tell, and there's the story ofthe truth.
Jeremiah Dalton (08:18):
True.
Brandon Welch (08:19):
And and um what I've seen uh you know on paper,
the story we would have told islike, dude, that guy's killing
it.
Everybody wants to be that guy.
And it's so funny the contrastof what the story you were
telling yourself was, which isone of you know, doom and I'm
not great, and none of thosethings matter.
And I think the truth in themiddle is that um without a
(08:42):
sound body, um, all of the otherstuff just suffers, right?
Jeremiah Dalton (08:46):
Yeah.
So and and to be clear, it'slike you put yourself in a very
vulnerable state.
So like I was not happy abouthow I was physically, but I was
kind of chugging along becauseother things in life were kind
of just working themselves outand operating, you know, not say
like they should, but betterthan maybe they should have,
right?
(09:06):
And then, but that's not life.
Like when things get off trackand you get, you know, you get
jammed up, how are you gonnahandle that?
Right.
And that was the part that Iwas like, well, this is gonna
happen again.
So I need to not only boost myconfidence, but I need to prep
myself, right?
Be prepared for battle, so tospeak, because what happened now
(09:26):
is gonna happen again.
Um, and I think that was reallya big point because you know,
since 2022, three years later,like a lot of bad stuff has
happened, you know, and I'm nothappy about it.
I'm not jumping up and downabout it.
Um, and I'm not saying itdoesn't worry or concern me, but
at least I'm able to workthrough it a lot better than I
did three years ago.
Brandon Welch (09:46):
Yeah.
Um I I mean I've seen that justin just in our dialogue.
But um, you know, in in gradeschool, there's a there's plenty
of people who will call you fatif it's true.
Um as you as you rise in theranks of business, you know, 70,
like 71% of Americans areoverweight or obese.
And so it's just like the norm,and nobody wants to hold that
(10:06):
mirror up to themselves.
So the very few people, maybenot even the people closest to
you, will call you out on that.
Um and I think there's a amicro lesson in there is like,
what do you need to callyourself out on?
Because what you did is notonly vulnerable, but it's it's
just it's just a rare mark ofperformance, and um very easy to
blame everything else exceptfor the real problem.
(10:27):
And what I'm hearing is you youfound you found a uh a
centralized anchor that wascausing you harm in other areas,
and what a cool lesson.
I think if we stopped there,that would that alone would be a
takeaway.
Um what I what I want to knowmore about is so you not only
said, Hey, I need to changethis, I'm gonna get a coach.
(10:48):
And what role did having thatcoach play um in your journey?
And do you think you would havedone the things without getting
outside help that you that youdid?
Jeremiah Dalton (10:59):
No, I so first of all, I think what we have to
understand is that our bodiesare all unique, and everybody
kind of throws mud at the walland says, Well, you know, I'm
gonna do the keto diet, right?
I'm gonna do paleo, I'm gonnado intermittent fasting, right?
You know, there's all thesethings that are out there.
The reality is that everyone'sbody's different, everyone
(11:19):
processes things different.
So the first thing this trainerdid was do blood work and kind
of figure out, okay, based oneverything I'm seeing and who
you are, this is the diet thatfits you, right?
Um, so we found something thatworked for me.
If you were to start tomorrow,you would your plan would look
different from mine.
And so I think too many peopleum are trying this one size fits
(11:40):
all approach, and it it's notapplicable, right?
Brandon Welch (11:45):
Mind sharing like just a couple of things that
were unique to you because ofyour blood work and genetics
that may not be.
Jeremiah Dalton (11:51):
Yeah, so one thing that was unique for me was
um, believe it or not, um,well, first of all, we had to
fix my sleep, right?
And one of the best things todo was, you know, to stop eating
late.
Okay.
To stop eating late, you had tofigure out a way to satiate
yourself as much as possiblefrom an early time.
(12:12):
So, like one of the biggesttakeaways was actually loading
up carbs for dinner um around 5,5:30, eating all of that,
right?
Um, and then stopping.
And what I learned is if I hadthe certain type of meal, right,
that allowed me to kind of feelfull, that by the time I went
to bed at like 9:30, I startedto feel just a little bit
(12:34):
hungry, but all the food hadkind of at that point processed
itself, right?
It was sort of not out of mysystem, but fully digested.
And so I was sleeping better.
And because I was not going tobed on a full stomach, um, that
alone was creating better habitsbecause I slept better, I had
better energy, and because I hadbetter energy, I was going to
(12:55):
the gym.
And because I went to the gym,I was more motivated to eat
better, and because I was eatingbetter, I was looking better.
So then I was going to the gymeven more.
And it, you know, we have whatwith these failing spirals, but
you can also have upward spiralstoo, right?
And so a lot of it went back tojust kind of figuring out the
right diet that kept me fromovereating, because a lot of
(13:15):
times I was snacking, I waseating, um, and it was death by
like a hundred snacks.
It wasn't that I wasnecessarily eating um bad food
or um uncooding.
Yeah, it wasn't that I wasoverprocessed.
And yeah.
Yeah, I I was I was eating amore than I should have, but I
wasn't eating the right foodsfor me.
And so unfortunately, I foundmyself kind of oversnacking,
(13:39):
eating too much too late, whichwas hurting my sleep, which was
affecting my energy level.
And so right there, you know,was a big fix.
Um, I also found ways to umsystematize my eating.
So meal prep was a big deal forme.
I found meal prep companiesthat I really liked.
Their food was good, it wassimple, it was easy.
Um there's a couple companieslocal to where I am um I am on
(14:04):
Long Island.
Gotcha.
On Long Island, by the way.
On Long Island, yeah.
On Long Island.
Um, I found some companies whowere local to me.
The macros were right there.
I was able to systematize itand just have the right meals at
the right time.
And again, I wasn't perfect.
I'm not gonna sit here and tellyou that like I was counting
every single calorie.
There were times I got a littlebit off track, but I've
(14:26):
developed systems that allow meto stay on track.
You know, I wear this, thisFitbit charge I've had since day
one.
Well, not this particular one,but yeah, uh, but I've been
carrying a Fitbit around,tracking my steps, right?
Knowing that, hey, like you gotto get your activity level up.
So once I realized, like, hey,as long as I follow this diet
(14:46):
pretty closely, it doesn't haveto be dead on, and I do X amount
of steps for day.
For me, it was about you know12 to 15k a day with the right
supplements, with the righthydration, going to the gym,
making sure I don't eat toolate, getting the proper sleep.
All of a sudden, the bodystarts working for you and not
against you.
And then it was funny becauseit was like I wasn't perfect in
(15:09):
the beginning, but as time wenton, my body was just operating a
lot better.
That actually became easierover time.
The hardest part for me waslike the first two months.
But once, but I realized like Ican I can make this work, and
I'm not even being that tightwith it right now.
If I can actually start totighten things up, it's gonna
actually get a lot better.
(15:30):
And that's what I did, and itjust kept going and going and
snowballing, but in a positiveway.
Brandon Welch (15:35):
Love that.
A little bit better makes iteasier to get a little bit
better, right?
Um man, I love all that.
You you actually you took tookus to a place of uh that I was
gonna get to at the end.
Um, but while we're here, likeyou mentioned the Fitbit, you
meant you mentioned 12 to 15,000steps a day.
Um, you know, we all knowthere's no magic pill or bullet
(15:59):
or anything like that.
But what are what are some ofthose things on the list that
like became tools that leveragedfor you?
Jeremiah Dalton (16:07):
Um I mean, one of the things really was um, you
know, in business we trackthings, right?
So again, tracking my steps,tracking my food, um, taking pip
pictures every almost everysingle day, snapshotting myself
in front of the mirror becauseit's hard.
But then it was like, well,well, let me let me think about
(16:28):
this.
Let me look at this photo fromSeptember, let me look at this
one in November.
Oh wow, I I do see adifference, right?
Um, and so over time, um, Ithink the biggest thing that I
could really say is, especiallyas business owners, um, you
know, we have systems andprocesses for our business.
It's the same thing with yourhealth and fitness.
(16:49):
Do you have certain metricsthat you have to track?
Um, and it doesn't mean thatyou have to be perfect, it
doesn't mean that this has to bespot on all the time, but you
have to be able to look atyourself and say, okay, well, I
did 9,000 steps today, but I did16, right?
Today, you know, yesterday.
That's 25.
That's 12.5 a day.
(17:10):
You look at it for the week andare you hitting what you're
supposed to be hitting?
You know, you look at yourmacros and say, hey, you know, I
tracked my food five out of theseven days, and the other two
days, you know, I had a littlebit of enjoyment.
And guess what?
The scale's continuing to godown.
Okay, then keep doing that.
Brandon Welch (17:26):
You know what I mean?
I love I love what you justsaid because that I think that
is uh I think that's a gap.
Um we don't do everythingperfect in our business every
day, right?
And but we, you know, if you dothings on the trend, you're
gonna end up better than theaverage, right?
And you just think I thinkthat's just that's a that's a
simple but uh really usefulmetaphor.
Jeremiah Dalton (17:48):
It's like well, yeah, and I think it's
important to note.
I mean, you know, my trainer,right?
My and I want to give him ashout out, Marl Star with
six-pack CEO, right?
He's the guy that got me in theshape that I'm in.
He'll tell you that like thebiggest killer that he sees with
people is they have this all ornothing approach.
They get off track a little bitand they're just like, ah,
screw it.
Yeah, you know, uh, the day'sgone.
(18:09):
I'll just uh I'll blow mycalories, but that's not the
case.
It's like I've learned to notbeat myself up over taking a
slice of pizza, right?
Or grabbing the donut, okay?
Because I know in the grandscheme of things, it's not gonna
change things.
Um, I developed discipline tosay, okay, you had that, you
wanted that, fine.
Let's make the rest of the daygood.
(18:30):
And so I think too many peoplein fitness take this all or
nothing approach that theythey've either got to be perfect
or if not, they got to sabotagethemselves.
And that's not really what it'sabout.
You actually have to giveyourself a little bit of
forgiveness.
You have to have somediscipline and some self-control
to not go off the edge, but youalso have to give yourself a
little grace because you youshould be able to take those
foods when you here and therewhen you want.
Brandon Welch (18:52):
Yeah.
So so even for the person who'snot um as tenacious as you were
in August of 2022, uh, I wouldjust say 10% better is 10%
better.
And that compounded.
unknown (19:05):
Yeah.
Jeremiah Dalton (19:06):
And to be fair, like you don't have to go from
40% body fat to 8.7.
And to be honest with you, Idon't even think it was the
smartest idea.
I just got like so crazed aboutit.
I are you making progress?
I've watched people kind oflike, listen, if you're the same
person you were two years ago,you got to do something
different.
If you're losing, you know, twopounds a month, that's okay.
(19:29):
So maybe you may not get therein six months.
Maybe it'll take you 18 months.
You know what I mean?
But but that's okay too, right?
Um, I think it's just whylooking and seeing a trend, you
know, a positive trend that isindicative that you're
constantly having success, butthat doesn't mean it has to be
uh every day.
(19:50):
You're not gonna lose weightevery single day, you're not
gonna be perfect every singleday.
Brandon Welch (19:54):
Love that.
Um so I saw you talk about thisin um in a on a stage.
Um you said talking aboutlearning to say no in both diet
and business.
Yes.
I want to transition this intolike okay, the physical impacts,
honestly, for any of us who arewho are dads or or spouses or
sons or friends should just wantto do this for that sake.
(20:16):
I I believe that.
Um, but there's a real, like ifyou are just looking at this
from a spreadsheet, there's areal impact.
Um, first talk to me aboutsaying no and like what you had
to learn to say no to.
I heard you know, eating latewas one of them.
Um, but then is there a timethat also directly applied to
business where you learned tosay no to certain things that
(20:38):
were maybe unhealthy?
Jeremiah Dalton (20:39):
So the the problem was is you know, I was
saying yes to everything in mybusiness, right?
I was like, I gotta make thishigher, I gotta do this
marketing channel, I gotta takethis meeting, right?
I was just saying yes toeverything.
Um, and it's like WarrenBuffett, right?
He's like the differencebetween successful people and
really successful people isreally successful people say no
to almost everything.
(21:00):
Uh, and so for me, I've learnedto say no to things that don't
serve me.
Doesn't mean that I'm acrossthe board, but I'm much more
discerning with where I spend mymoney, where I spend my time.
Okay.
That came from learning to sayno.
I didn't need to eat everypiece of food that you've put in
front of me.
Every once in a while, sure, Ido.
(21:21):
But at the same time, when youlearn to say no to things that
don't serve you in your body,you're gonna start to say no to
things that don't serve you inlife and business as well.
It's and it's a it's justbuilt, it's just building that
habit.
Brandon Welch (21:34):
Wow.
It's almost like a mentaltenacity, like the decision
making is in and of itself amuscle, right?
Yes, and it can get worn out.
We can we've talked heard a lotof people talk about how when
you make too many decisions in aday, you lose your power to do
so effectively.
Uh, but within that is thesame, I think, tenacity and and
muscle mass you build in yourresolve, I guess.
(21:55):
That's really cool.
Um so bring me forward to likeJeremiah 2022 in business and
then Jeremiah 2025 in businesswith this with this health style
uh underneath you.
Jeremiah Dalton (22:12):
The difference in the Jeremiah in 2022 in
business was um every time, youknow, if you look at the chart,
right?
The day in the life of anentrepreneur, right?
It's like this.
This is just like a day.
You feel great, you feel bad,you feel great, you feel bad,
you feel great, you feel bad,right?
And and that still happens,right?
Um, you have a great morning,you have a terrible afternoon.
(22:36):
The thing I like about fitness,right, is you know, if you put
an X, you get Y.
So you could see, maybe slow,but a slow upward trajectory,
right?
Um, or downward trajectory,right?
If we're talking about thescale.
And when you could see thatprogress day after day, that's a
very comforting aspect.
(22:57):
That gives you kind ofstability, gives you sort of a
baseline, um, a zen, so tospeak, that when great things
happen, you enjoy them and youappreciate it.
When bad things happen, youunderstand that like you kind of
shake it off, you laugh it off.
It doesn't mean that you'reimpenetrable.
It doesn't mean that certainthings won't bother you.
But I was too much like thisriding that uh uh, you know,
(23:20):
entrepreneurial roller coaster.
Uh now I tend to be a littlebit more in the middle, a little
more stoic about the thingsthat happen.
Okay.
Um, and that happens becauseI've got this, I'm grounded in
the stability of handling myselfand seeing how I'm progressing
on a daily basis.
And that gives you comfort at atime where everything around
(23:41):
you might seem like it's adisarray.
I love that.
Brandon Welch (23:45):
Uh Victor Frankel talks about the the moment in
between stimulus and response,and then there lies our freedom.
Yes.
Um, would you say that youknow, this improved body, this
improved really a chemical andand brain um equation got
better.
Would you say it's easier totake that stimulus, set it
(24:07):
aside, and have more freedom inhow you choose to move forward?
Jeremiah Dalton (24:10):
Yeah, I mean, listen, a lot of it had to do
with self-confidence, right?
And you know, there's a lot ofinfluencers out there, right,
that will uh, you know, tell youabout these, you know, doing
these morning affirmations,right?
And I like morningaffirmations.
There's nothing bad about it.
But to me, real self-confidencedoesn't come from shouting
(24:31):
affirmations in the mirror,okay?
I actually heard this from Alexor Hormozy.
Real self-confidence comes fromgiving the world irrefutable
proof that you are who you saythat you are, right?
So when I get up in the morningand I look at myself and I
realize, like, hey, this is aguy that keeps his promises to
himself, this is a guy that doeshard things, this is a guy that
(24:52):
respects himself.
There's no better way to startthe day.
And so from there, that to meis better than any other
affirmation that you havebecause you can't fake that.
You can't fake that, it's real.
And so when when you have thatstaring back at you, you've
already started the day offright.
Brandon Welch (25:12):
Amen to that.
Holy smokes.
Um you said repeat that AlexRamosy quote one more time.
Jeremiah Dalton (25:18):
I want to Real self-confidence doesn't come
from shouting affirmations inthe mirror.
Real self-confidence comes fromgiving the world irrefutable
proof that you are who you sayyou are.
Wow.
Yeah.
And I'm, you know, let to befair, if people see me, they're
gonna say that's a disciplinedguy.
That's a guy that puts in thehard work.
You know what I mean?
And then you know that.
And you know that aboutyourself.
And you know that when you walkin, right, like after this
(25:41):
call, right?
I'm gonna go give apresentation.
I know when I walk in the room,people are gonna see a fit guy
that automatically is gonna setthe stage because I know how I'm
being viewed.
And that's not being cocky,right?
That just comes from aconfidence.
But when you can have thatconfidence every morning, when
you look at yourself, when allthe bad shit gets thrown at you,
(26:02):
you can handle it a lot better.
I'm not saying like I said,I've said this many times.
Like, I don't want to pretendlike I'm Superman and then I'm
impenetrable, but I can handleit a hell of a lot better than I
once did.
Brandon Welch (26:13):
Yeah, that's awesome, dude.
Uh so on that, talk talk to thesales guys, talk to like the
achievers, the um the people wholove you know, a gain in
business.
Uh, can you think of a timethat either you're you're you're
sure just just either thepeople you were around or what
(26:34):
you attracted in the room, likeopen the door to a relationship
or a sale or an improved closedsales rate or some sort of
metric in business, and you'relike, yep, uh unhealthy me
wouldn't have accomplished that.
Jeremiah Dalton (26:47):
So, you know, I I think obviously at the end of
the day, right?
Um people were to walk into afancy house, right?
There's automatically apenthouse, a mansion.
There's automatically an uh animplied perception of value,
right?
Sure.
When going back to what I wassaying before, when you walk
(27:10):
into a room and you're fit,right?
And you know, you're in shapeand your jawline is, you know,
tapered, whatever you want tocall it, right?
And like everything looks justso, like you're automatically
giving to the other side animplied perception of value,
right?
And so you're already ahead ofthe game.
Sure, so the people in sale,yeah.
(27:33):
So people who are in sales,like one, you can go in there
knowing that that's how theother side's gonna take it
immediately.
And then again, that one putsyou at an advantage already, and
then on top of it, yourconfidence, knowing that you
have that going in is going togive you an edge.
Brandon Welch (27:51):
Love that.
Uh Paul Dresler said goodhealth is good business, and I
think you're just I think you'rejust embodying that and uh and
showing how it's true.
I happen to know your businessis uh massively more profitable.
It was already a spectacle, butyou are absolutely murdering
it.
Um I don't know a guy who doesI truly like I know a lot of
(28:12):
people in your space.
I don't know a guy who's for alot of intents and purposes, you
have a good team, but it's apretty small team, and it's
carry a lot on your shoulders.
Jeremiah Dalton (28:20):
It's a very efficient business, yeah.
Brandon Welch (28:22):
Yeah, it's very efficient business.
Um and what you were talking tome about in 2022 is like, man,
I just need to go down to 10deals a year, and you were you
were trying to shrink your wayto I I I would say
comfortability, right?
A way to deal with it all.
And now you're like I knowyou're doing a lot more than you
were then, with way biggerheadwinds in the industry for
(28:43):
sure.
And uh and and and to boot, youare I know you're giving more
time to your kids, I know you'rerunning around, I know you are
not crashing at uh four o'clockevery day.
Um so I think like that,there's the other there's the
other micro lesson of like likeif you truly want to be valued
as a good leader, as a goodhusband, as a good um steward of
(29:08):
finances, like you will takethis seriously.
Like it's this is not just avanity thing.
This is not just a it feelskind of good thing you should do
it because everybody wants tobe healthy.
It's like, no, you are anirresponsible business owner if
you're really not taking thisseriously.
Would you agree with that?
Jeremiah Dalton (29:23):
I would agree with that 100%.
Brandon Welch (29:25):
And we've all been there, and that's I don't
mean to use shame, but it isthere's some truth to that.
Uh so Stephen uh Covey, uh, weall love Stephen, uh says it's
uh the key is not to prioritizewhat's on your schedule, but to
schedule your priorities.
And so I want to talk to thepeople like me who are uh good
at justifying why that time inthe gym or why that quick, maybe
(29:50):
less than optimal meal isnecessary for some other thing
that is we tell ourselves ismore important.
And um, talk to me aboutexcuses.
And talk to me about how youmay have overcome some of those.
Jeremiah Dalton (30:03):
Well, I think it's important to know that,
like, you know, again, going ifyou talk about putting uh your
mask on, right?
If the plane's about to crash,I don't feel guilty about taking
the time going to the gym,right?
Uh, because that's a limitedperiod that I have for myself.
(30:24):
I know that it's going to makeme better.
And what I have learned is alot of times business is about
doing hard things.
It's about doing what it isthat you need to do when you
don't feel like doing it.
And it's real easy to go to thegym and kill it when you feel
like killing it.
(30:44):
But what happens on the dayswhere you don't feel like
killing it, right?
Because you'll be defined bythe days where you actually do
the stuff that you need to dowhen you don't feel like it,
right?
That's where your success comesfrom.
And so I that's always in theback of my mind that says, hey,
like this is the foundation foreverything else.
If I say no to this and I quiton myself here, where else am I
(31:07):
gonna quit on?
So again, that is the baselinefor, hey, I got to get this
done, right?
Because then all of a sudden,I'm gonna start saying, uh, I'm
gonna start taking care of thethings that I need to do.
Um, and I I never really feellike going to the gym.
Maybe one twice a month, I'mexcited to go.
(31:28):
Outside of that, I never wantto go.
But there's a lot of otherthings in my business I'm not
excited about to do.
Brandon Welch (31:33):
I'm not excited to meet with the CPA either,
right?
Jeremiah Dalton (31:35):
Yeah, but you have to do it.
Yeah, and so you again, you'redeveloping that habit to handle
the hard stuff.
And again, it's finding thatbalance of learning to say no to
things that don't serve you,but then it's also about getting
your shit done on the stuffthat you really need to do.
And too many things people sayyes to all these this this
fluff, and then they say no tothe things that are really
(31:56):
important.
To me, putting yourself andtaking your putting yourself in
shape allows you to accomplishboth ends.
Brandon Welch (32:03):
And we're back to cubby, the the merely urgent
competes with the trulyimportant, right?
Yes.
Um, so what about the timehack?
Like, I know there's a lot ofguys going, yeah, I just don't
have time.
Jeremiah Dalton (32:12):
It's it's I mean the truth of the matter is
is that you know, we spend somuch time scrolling on our
phones, right?
I think back to the last execelection cycle, right?
And so many people were worriedabout who was in the White
House and not enough timeworrying about their own house,
right?
Um, if you had spent the timethat you were just, you know,
(32:35):
watching the political mumbojumbo and going to the gym.
Now I want to be clear, youdon't always have to go to the
gym.
There's the amount ofadvancements that they have in
at-home technology.
I mean, yeah, my home gym is avery small room.
I go to the, okay, I go to theregular gym twice a week.
I work out from home twice aweek.
They have adjustable dumbbellsthat go from 10 pounds to 125
(32:57):
pounds.
They're two feet by two feet.
That's the the space that theytake up, right?
Like that and an adjustablebench alone.
Like, even if you don't have aworkout room, just that alone,
you can get done a bunch ofexercises.
So the reality is that like youhave the time.
I get it.
You may not be able to get tothe gym, but there's a lot of
(33:21):
resources that are available atour disposal to do full
workouts, to get everything thatyou need, especially when
you're in the beginning stages.
Like that's what it was for me.
Like I bought home workoutstuff because I had this mindset
that like getting to the gymwas going to be hard.
As working out became somethingthat was ingrained in me, that
(33:41):
changed.
But you have the time.
If you've got a small corner ofa room and some dumbbells, and
you're willing to, you know,walk or around your
neighborhood, you'll you'll haveall you need for the first six
months.
Brandon Welch (33:55):
Yeah, that's awesome.
I uh I've heard a lot of peopletalk about just eliminate the
friction that's gonna get you.
It's just it's just leverage,it's not the hack.
If you still got to do it, butuh that's why I put a home gym
in, and all those things youjust said are are things we've
done.
And it's uh uh when you whenyou eliminate that 45 minutes of
transit time just to get toyour gym, and then you I would
(34:16):
say, I don't know if this istrue for you, but I would say um
having a a person that is is inthe same pursuit show up with
you, and it yes, it'saccountability, but it's also um
community, and it's likethere's a fun joy factor
sometimes to that relationshipsand those friends you build,
yeah, and just it makes it 10%more fun.
(34:37):
Um, so those those have beensome hacks that worked for me,
and uh I'm not yeah, I'm nothalfway to where you are, but
um, I can attest to to thosethings removing.
Jeremiah Dalton (34:47):
And obviously, like hiring my trainer, and I
don't think I would I would nothave gotten here if not for him.
Um, the accountability part ishuge, right?
Like, so having somebody thatholds you accountable is a big
part of it, but don't think thatyou know the work that you need
to put in, you're making itmore complicated than it needs
to be.
Brandon Welch (35:08):
Yeah, we definitely see that in um I
think all the vanity stuff, allthe fad diets and all the I mean
CrossFit for as great as it is.
I think a lot of people getcaught up in that, and then you
said it earlier, once they fallout of that for just a week or
two because of life, it feelslike it's too great a step to go
back in, and then that unwindsthe whole thing.
(35:28):
So I have two final questionsfor you.
How would Mariana tell me thatyou are different in 2025?
Uh, your wife.
Um how would how would she howwould she say you're different?
Jeremiah Dalton (35:42):
I think she would definitely say more
confident.
I definitely think uh moreenergy.
I definitely and I was always apretty high energy person
despite being out of shape, butum now I think I've taken it to
a whole other level.
Um more confident for sure.
Um I think the patience levelhas gone up.
(36:03):
I think the resiliency factorhas gone up.
Um, I think all of thosethings, and and again, it's
served as a better example tothe kid, my kids.
You know, my kids all want toexcel.
They want to be, you know, thetop of their respective sports.
That comes with a certainamount of sacrifice.
And it's very hard, I think, asa father, to expect that out of
(36:26):
your kids if they don't see itout of their own parents.
Wow.
I'm not saying it doesn'thappen, but it's, you know, I
have a son that, you know,practices hockey, you know,
seven, you know, he off sevenpractices in five days.
And that's not including thegames, right?
But he sees the work that I putin, right?
(36:47):
And he sees the standard that Ihold myself to.
So for all of my kids, theyunderstand what's necessary to
get to the next level.
They see it.
And as you say, parenting iscaught, not taught.
And you could say it all youwant, but if they see you embody
it, you know, which is why Ilike to work out two days a week
from home, because I want themto see me put the work in,
(37:08):
right?
Yeah.
And if they see that, then allof a sudden the expectations
that you put on them to say,hey, if you want to get to a
higher level, this is what youhave to do.
They take it a lot moreseriously.
Brandon Welch (37:18):
What a what a beautiful example.
What a beautiful reason to doit in the first place.
Uh, caught, not taught.
Um, there's there's anothermicro lesson.
Um my last uh my last questionis just for those of us looking
for inspiration.
Um and like, hey, if nothingelse, I'll just try to copy
paste that.
(37:39):
Uh, what's a daily routine looklike for somebody like you who
I'm positive is just as busy uhas any of the rest of us claim
to be?
Jeremiah Dalton (37:47):
So I I want to say that I'm gonna back it up
and not pick it up from when Iwake up, but I'm gonna pick it
up from then at night.
So for me, one of the bigthings is um having the right
meal at the right time, right?
Not eating too much sugar, youknow.
Yeah, you know what?
Every once in a while you getoff track.
(38:08):
I've said this a few times, butI'm pretty um, I would say
fanatical, but prettydisciplined when it comes to
having the right dinner.
Okay.
And the reason for that isbecause that's gonna set the
stage for how I sleep.
So the right meal at the righttime, okay, knowing that at that
point I give myself plenty oftime to digest.
(38:30):
I lay off the screens, okay.
So I try to not eat four tofive hours um before I go to
bed.
I try to lay off the screenstwo to three hours before I go
to the city.
What do you do?
Brandon Welch (38:41):
What are you doing when you're not on a
screen?
You're reading books?
Are you just moving?
What are you doing?
Jeremiah Dalton (38:46):
Moving around, getting my kids, you know, ready
for the next day.
Um, watching, I think watchingTV is okay because I don't think
the dopamine hit is as high andthe blue light, I don't think
is um as pervasive as it is witha screen.
I put the phone away umprobably about 8:30, 8 o'clock
at night.
I shut the phone off.
I don't look at it again.
(39:06):
That allows me to, you know,have the proper sleep.
Um, again, making sure that Itake the right supplements that
help me sleep.
Um I'm a big proponent ofmagnesium and taurine, actually.
Those are two things that Itake that kind of help promote
relaxation, very natural sleepcycle where you don't wake up
feeling groggy.
(39:27):
I'm not a big fan of melatonin.
Um, I feel that you take thatand you wake up the next
morning, at least I do, um, andfeel dairy days.
So it's a I I want to try togive myself the most natural
sleep that I can.
Um, I track, I use the auraring.
So I use this to uh track mysleep.
So again, going back tometrics, I wake up in the
(39:48):
morning, I weigh myself everymorning.
What's your HRV?
Uh, it's in the 70s.
That's insane.
That's really good.
Yeah.
Brandon Welch (39:56):
And you're what, 40 something?
40, 40.
Jeremiah Dalton (39:59):
Yeah.
According to this, my heart,you know, my cardiovascular age
is more of a 30-year-old than a40-year-old.
Um, so I look at my recovery, Ilook at my sleep and and all of
that stuff.
Um, monitor that.
Then I obviously, I personally,for me, like to work out um
anywhere from 8 a.m.
(40:20):
to 10 a.m., depending on theday um where my kids are at.
But I try to get my workoutdone as early as I possibly can.
I typically um will have a preand post-workout shake for uh
workout days.
But one of the things that ishelpful to me is that I condense
a lot of my calories within ashort period of time.
(40:42):
I found that I'm notparticularly hungry from when I
wake up, other than when I justneed the pre and post-work
workout shakes for the morningworkouts.
But beyond that, if I couldhold my lunch till about two, I
found that there was this windowfrom like two to six, that I
was just hungry no matter what.
So I actually have my luncharound two, and I actually have
(41:02):
my dinner around 5.15, 5.30.
And I kind of condense mycalories within that period of
time, a majority of it at least.
Brandon Welch (41:09):
And you're really not eating before two.
Jeremiah Dalton (41:11):
Other than, like I said, a pre and
post-workout shake on workoutdays, and maybe just a small
protein shake on non-workoutdays.
Brandon Welch (41:18):
Just for the nerds, what what's uh what's the
pre-post-workout shake?
What's that look like?
Jeremiah Dalton (41:23):
So the pre the pre-workout shake is just 30
grams of protein, a little bitof honey.
The post-workout shake is um uhsame amount of protein, uh,
along with uh some creatine,some collagen, um, and sunflower
lectin, which helps me absorbfats better.
That's my post-workout shake.
I will have a post apre-workout meal, which usually
(41:45):
is you know, a banana or threeclementines post-workout along
with the shake will be you knowsome kind of starch like rice
cakes.
So that's you know, that's onlyon workout days.
But outside of that, it's asimple protein shake just to
kind of tie me over to one, twoo'clock.
I'll have my lunch, and then afew hours later I'll have my
dinner, and then I stop.
And then I stop and then I go.
Brandon Welch (42:06):
Yeah.
Jeremiah Dalton (42:06):
And I don't, and then I I'm like I said,
5:30, I'm done eating.
I'm going to bed 9:30, 10.
So it's it's actually four tofive hours where I haven't
eaten, but it makes a tremendousimpact on your sleep, which so
I said, how you how you handlethe you know the first four,
three to four hours or the lastthree to four hours before you
go to bed, to me is the mostimportant thing to pay attention
(42:28):
to because that then sets thestage for how the rest of the
day, the the following day goes.
Brandon Welch (42:34):
What a thing to copy, my friends.
Um, and thank you so much forbeing an open book.
Thank you so much for liketelling us the journey.
A lot of people would come onhere and and and and try to puff
themselves up bigger than whatit was, and I think you gave it
to us as real as you can get it.
Uh, that is where uh some of usare.
And uh I I will tell you,having seen the the PL side of
(42:57):
Jeremiah's business, um, Iwonder if we could name this
podcast lose 30% body fat, gain30% profitability, because uh
there's probably there'sprobably some sort of maximum.
Jeremiah Dalton (43:08):
And that's exactly what happened.
And I and I also want to beclear like my business didn't
double or triple, but itdefinitely became more
profitable um with less stress.
So, you know, for me, it waslike I was happy with the money
that I was making, but it justfelt like such a grind.
Now it's like, well, I'm makingmore money, and I've you know,
there's a reason that we've beenmore profitable than we've ever
(43:29):
been, not by leaps and bounds,but you know, like I said, 30%
more profitable, but I feel 10times less stressed.
So what is you know, what isthat worth to you?
Brandon Welch (43:40):
Yeah, what yeah, what do you gain in that?
You you cannot put a price onon how you show up for your
kids, man.
Um, and then after that, howyou show up for your spouse or
your friends or or your churchor whatever, you know.
What's what's your randomnessand all of this costing you?
It's costing you yourgreatness, right?
So man, thank you so much.
Um if this is your first timelistening to the podcast, um, I
(44:03):
would love for you to bothfollow Jeremiah's uh Long Island
Legends and the Maven MarketingPodcast.
Uh, we break down real businessissues.
We break, we break down realbusiness growth.
We are not selling tools, we'renot really selling anything
here.
Uh, we are just unreasonablyexcited at uh from the heart of
this agency, from me down toeverybody who works in these
(44:24):
four walls, uh, about yougetting more out of your life,
out of your business, and allfor the purpose of your family
and that big dream.
And so that's why we're backhere every week.
Uh, we have been for almostthree years now, and we will be
uh, I think for many, many, manyyears to come.
And uh, we would be honored tohave your follow and your
subscribe.
And uh shout out to Jeremiah,thank him for the insight, uh
(44:45):
and maybe share in the commentsuh what stood out to you most.
Uh, as we head into 2026, thiswill be a foundation that lifts
all other things, and I can'twait to see what happens in your
business.
Uh, I I'm I'm inspired.
Um this will accelerate myjourney uh even even farther.
So thank you, Jeremiah, again.
And uh for everybody else,we'll be back here every Monday
(45:08):
answering your real lifemarketing questions because
marketers who can't teach youwhy are just a big fat lie.
That'll work.
He almost got it.
Uh we'll take it though.
Have a great week.
Did you realize that 87% of small business
owners are currently strugglingwith a mental health issue?
Did you realize that a third ofus are burned out and
admittedly ready to quit?
And did you realize that nearlyhalf of us admit high stress
every single day?
Welcome to the Maven MarketingPodcast.
(00:22):
Today is Maven Monday.
I'm your host, Brandon Welch,and I have a special guest with
me today, Jeremiah Dalton.
Jeremiah is going to share atransformation that happened in
his body and his business andhow those two things were so
closely related.
I've had the privilege ofworking with him for the last
several years.
In addition to being a veryproud husband and father of
three, he is a seasonedbusinessman and a lifelong
(00:44):
student of high performance.
But even though he's one of themost studied and well-read guys
I've known on the topic ofgetting more with less and
discipline, I noticed a majorchange in him a few years ago.
And I've asked him to bevulnerable with us and come on
and talk about what life beforeand what life after this
transformation has looked likeand specifically how it's going
(01:05):
to impact you and I thinkinspire us all to grow our
businesses by focusing onsomething different than maybe
the metrics and tactics that wefocus on every day.
Jeremiah is also the host ofthe Long Island Legends podcast,
which is something you shoulddefinitely subscribe to if you
like hearing about the successstories, strategies, and
legacies of high impact people.
(01:25):
We're going to jump right inwith Jeremiah and he's going to
tell you about his journey andhow the lessons he's learned can
help you grow your business nowand in the future.
We just started workingtogether and you were in town
doing some video.
And I remember we grabbed uhgrabbed some time out on the
lake.
We're sitting in the middle ofthe lake, and here you are, like
(01:47):
this guy I, you know, totallyrespect.
I've seen what you've done inyour industry.
You're like uh like the versionof real estate investor, like I
would say everybody wants tobe.
Uh, and you're doing, I don'tknow, dozens and dozens of deals
um every month.
There's multi-millions dollarsin revenue.
And and here's my new friendJeremiah.
And I got uh I got a bit of a asurprise um glimpse into what
(02:12):
you're actually going through.
And I would describe that as uhoverwhelmed, um maybe low
energy.
Um I won't say depressed, butdefinitely uh definitely not the
version of somebody if if theylooked at you on paper and then
saw what you're actually goingthrough, there was a disconnect.
Would you agree with that?
Jeremiah Dalton (02:30):
Yeah, I mean, frustrated.
Um you could say depressed, uh,maybe not clinically, but
certainly felt that way.
Uh I definitely had uh at thetime uh lost a lot of confidence
in myself, my ability to be agood husband, father, business
owner.
Um, you know, I looked atmyself in the mirror.
(02:52):
I didn't like what I saw.
Just kind of felt likeeverything was sort of crumbling
around me.
It was just, you know,sometimes you go through periods
in life where just nothing,nothing works right, right?
And to be fair, like I'vealways had a good marriage.
It wasn't like my marriage waswas on the rocks, right?
But it was just, you know, as Iwas struggling, you know, I was
becoming more disconnected frommy family, right?
(03:13):
Um, I had a son, uh, my oldestson who plays hockey uh at the
time was going through theseterrible behavioral swings that
were just making things so hardon my wife and myself.
And like I said, that wasaffecting our marriage.
Um, I was getting audited bythe IRS.
The market had shifted a bitbecause interest rates shot up.
And so there was a lot ofprojects that I really shouldn't
(03:35):
have bought that I was takingreally, really big losses on.
So there was that.
I had title claim uh issues onhouses that I had purchased.
And so all these things justkind of happened at once, and it
just you know hit me like a tonof bricks, and it was all
around the time that you know Iwent out to you, and I even
remember, you know, before Icame out saying, like, I don't
even know if I want to come out,right?
(03:56):
And and shooting, yeah, shootthese videos.
Like, I don't even know if thisis you know a smart move on my
part because things are gettingreally, really rocky.
And you said, well, you know,come out, you know, let's work
through it.
And so I did, but reluctantly,I was, you know, you know, I
definitely had my doubts of ofwhether I should be there or
(04:16):
not.
But I said, okay, well, youknow, I've committed to it, let
me do it.
And yeah, um, and it was a itwas the summer of 2022, and it
was a very, very tough couple ofmonths, to say the least.
Brandon Welch (04:27):
Well, I remember hearing some of the things you
were saying, you know, ofyourself, and one of those was
you know, concern about how youlooked on camera.
And I'm like, dude, you lookyou look great.
You look like everybody webring in here.
You're fine, you did awesome oncamera.
Um, we may link to some of yourads because they were they were
it's a great ad ad campaign.
Jeremiah Dalton (04:46):
If I look a little different there, but
yeah, they were still good ads,you know.
Brandon Welch (04:50):
Yeah, and uh and you referred to yourself as like
fluffy Jeremiah.
And I'm like, Yeah, I don'tknow.
I think you kind of look likeme, and I I I don't think I'm in
that bad a shape, but turns outI was because um uh I'm not
even kidding you, like three orfour months later, our calls, I
saw a freaking new dude on thosecalls.
And um, and that's that's thatwould start like why I wanted
(05:13):
you to wanted you to be on theshow, which is like I just saw
that transformation in such ashort amount of time, and then
uh and then we begin to see itin the mirror and on the camera.
And so um you kind of talkedabout uh where you were, but
what was the beginning catalystuh for you to start making that
transformation?
Jeremiah Dalton (05:32):
So I had started to contemplate it in
early 2022.
Uh, a real estate investor thatI was Facebook friends with but
didn't really know, had posteda before and after photo of
himself, and it matched a photothat I had recently taken of
myself as I was about to startum a different fitness journey
altogether that uh I ultimatelystepped away from and you know
(05:53):
wound up um redirecting myselfto what I do now.
But I saw that the photo ofmyself in the mirror, you know,
and he had a photo of himself,and next to it was a photo of a
complete transformation and ourbody types were very, very
similar.
And uh I was like, wow, like helooks like that, and I I want
to look like that.
(06:13):
And I felt, you know, if Icould do that, right?
If I could, you know, getmyself to look like that, um my
my um my life will get better.
And like I said, those thoughtsand those um those feelings
that I had were were reallycoming to the surface at the
time that I was having all thesechallenges.
And like I said, I I rememberseeing that photo in the
(06:35):
beginning of the year beforethings got you know really
difficult.
And it really stuck out in mymind.
And I kept going back to thatphoto, and it really just you
know started to become a a lotmore dominant in my mind as I
was facing these challenges.
And like I said, luckilyenough, he uh he can't he uh
tagged his trainer in it.
I friended his trainer, startedto follow him.
(06:55):
And as I was, you know, workingthrough these challenges and
just really disappointed withjust kind of how I was not
mentally, physically, andemotionally prepared to deal
with them, um, I had thisthought in the back of my mind,
like, if I could just get myselfinto shape, like things will
just start to iron themselvesout.
And to this day, I really can'ttell you why I felt that way,
right?
But I can tell you there was asevere lack of confidence.
(07:16):
And because of that lack ofconfidence, I knew I had to do
something to get myself back ontrack.
So when the summer ended in2022, it's like Labor Day
weekend, I reached out to thattrainer and said, Hey, you know,
I'm all in.
And from September of 22through May of 23, um, that was
when, you know, I had made, youknow, this big transformation,
(07:37):
uh, lost a bunch of weight, wentfrom, I don't know, 40% body
fat down to like 8.7 bodypercent body fat.
Wow.
Best shape that I had been, uh,the leanest that I had been.
Uh, and then from there it was,you know, about building up the
physique, building up themuscle.
And uh, you know, I weigh morenow, but you know, the same body
(07:58):
fat percentage roughly um aswhen I got really lean, but you
know, a lot more muscle.
And um, it right now I can, youknow, confidently say this is
you know the best shape thatI've ever been in at 40 years
old.
Wow.
Brandon Welch (08:11):
Um, my wife often says there's there's three
stories there's the story theytell, there's the story you
tell, and there's the story ofthe truth.
Jeremiah Dalton (08:18):
True.
Brandon Welch (08:19):
And and um what I've seen uh you know on paper,
the story we would have told islike, dude, that guy's killing
it.
Everybody wants to be that guy.
And it's so funny the contrastof what the story you were
telling yourself was, which isone of you know, doom and I'm
not great, and none of thosethings matter.
And I think the truth in themiddle is that um without a
(08:42):
sound body, um, all of the otherstuff just suffers, right?
Jeremiah Dalton (08:46):
Yeah.
So and and to be clear, it'slike you put yourself in a very
vulnerable state.
So like I was not happy abouthow I was physically, but I was
kind of chugging along becauseother things in life were kind
of just working themselves outand operating, you know, not say
like they should, but betterthan maybe they should have,
right?
(09:06):
And then, but that's not life.
Like when things get off trackand you get, you know, you get
jammed up, how are you gonnahandle that?
Right.
And that was the part that Iwas like, well, this is gonna
happen again.
So I need to not only boost myconfidence, but I need to prep
myself, right?
Be prepared for battle, so tospeak, because what happened now
(09:26):
is gonna happen again.
Um, and I think that was reallya big point because you know,
since 2022, three years later,like a lot of bad stuff has
happened, you know, and I'm nothappy about it.
I'm not jumping up and downabout it.
Um, and I'm not saying itdoesn't worry or concern me, but
at least I'm able to workthrough it a lot better than I
did three years ago.
Brandon Welch (09:46):
Yeah.
Um I I mean I've seen that justin just in our dialogue.
But um, you know, in in gradeschool, there's a there's plenty
of people who will call you fatif it's true.
Um as you as you rise in theranks of business, you know, 70,
like 71% of Americans areoverweight or obese.
And so it's just like the norm,and nobody wants to hold that
(10:06):
mirror up to themselves.
So the very few people, maybenot even the people closest to
you, will call you out on that.
Um and I think there's a amicro lesson in there is like,
what do you need to callyourself out on?
Because what you did is notonly vulnerable, but it's it's
just it's just a rare mark ofperformance, and um very easy to
blame everything else exceptfor the real problem.
(10:27):
And what I'm hearing is you youfound you found a uh a
centralized anchor that wascausing you harm in other areas,
and what a cool lesson.
I think if we stopped there,that would that alone would be a
takeaway.
Um what I what I want to knowmore about is so you not only
said, Hey, I need to changethis, I'm gonna get a coach.
(10:48):
And what role did having thatcoach play um in your journey?
And do you think you would havedone the things without getting
outside help that you that youdid?
Jeremiah Dalton (10:59):
No, I so first of all, I think what we have to
understand is that our bodiesare all unique, and everybody
kind of throws mud at the walland says, Well, you know, I'm
gonna do the keto diet, right?
I'm gonna do paleo, I'm gonnado intermittent fasting, right?
You know, there's all thesethings that are out there.
The reality is that everyone'sbody's different, everyone
(11:19):
processes things different.
So the first thing this trainerdid was do blood work and kind
of figure out, okay, based oneverything I'm seeing and who
you are, this is the diet thatfits you, right?
Um, so we found something thatworked for me.
If you were to start tomorrow,you would your plan would look
different from mine.
And so I think too many peopleum are trying this one size fits
(11:40):
all approach, and it it's notapplicable, right?
Brandon Welch (11:45):
Mind sharing like just a couple of things that
were unique to you because ofyour blood work and genetics
that may not be.
Jeremiah Dalton (11:51):
Yeah, so one thing that was unique for me was
um, believe it or not, um,well, first of all, we had to
fix my sleep, right?
And one of the best things todo was, you know, to stop eating
late.
Okay.
To stop eating late, you had tofigure out a way to satiate
yourself as much as possiblefrom an early time.
(12:12):
So, like one of the biggesttakeaways was actually loading
up carbs for dinner um around 5,5:30, eating all of that,
right?
Um, and then stopping.
And what I learned is if I hadthe certain type of meal, right,
that allowed me to kind of feelfull, that by the time I went
to bed at like 9:30, I startedto feel just a little bit
(12:34):
hungry, but all the food hadkind of at that point processed
itself, right?
It was sort of not out of mysystem, but fully digested.
And so I was sleeping better.
And because I was not going tobed on a full stomach, um, that
alone was creating better habitsbecause I slept better, I had
better energy, and because I hadbetter energy, I was going to
(12:55):
the gym.
And because I went to the gym,I was more motivated to eat
better, and because I was eatingbetter, I was looking better.
So then I was going to the gymeven more.
And it, you know, we have whatwith these failing spirals, but
you can also have upward spiralstoo, right?
And so a lot of it went back tojust kind of figuring out the
right diet that kept me fromovereating, because a lot of
(13:15):
times I was snacking, I waseating, um, and it was death by
like a hundred snacks.
It wasn't that I wasnecessarily eating um bad food
or um uncooding.
Yeah, it wasn't that I wasoverprocessed.
And yeah.
Yeah, I I was I was eating amore than I should have, but I
wasn't eating the right foodsfor me.
And so unfortunately, I foundmyself kind of oversnacking,
(13:39):
eating too much too late, whichwas hurting my sleep, which was
affecting my energy level.
And so right there, you know,was a big fix.
Um, I also found ways to umsystematize my eating.
So meal prep was a big deal forme.
I found meal prep companiesthat I really liked.
Their food was good, it wassimple, it was easy.
Um there's a couple companieslocal to where I am um I am on
(14:04):
Long Island.
Gotcha.
On Long Island, by the way.
On Long Island, yeah.
On Long Island.
Um, I found some companies whowere local to me.
The macros were right there.
I was able to systematize itand just have the right meals at
the right time.
And again, I wasn't perfect.
I'm not gonna sit here and tellyou that like I was counting
every single calorie.
There were times I got a littlebit off track, but I've
(14:26):
developed systems that allow meto stay on track.
You know, I wear this, thisFitbit charge I've had since day
one.
Well, not this particular one,but yeah, uh, but I've been
carrying a Fitbit around,tracking my steps, right?
Knowing that, hey, like you gotto get your activity level up.
So once I realized, like, hey,as long as I follow this diet
(14:46):
pretty closely, it doesn't haveto be dead on, and I do X amount
of steps for day.
For me, it was about you know12 to 15k a day with the right
supplements, with the righthydration, going to the gym,
making sure I don't eat toolate, getting the proper sleep.
All of a sudden, the bodystarts working for you and not
against you.
And then it was funny becauseit was like I wasn't perfect in
(15:09):
the beginning, but as time wenton, my body was just operating a
lot better.
That actually became easierover time.
The hardest part for me waslike the first two months.
But once, but I realized like Ican I can make this work, and
I'm not even being that tightwith it right now.
If I can actually start totighten things up, it's gonna
actually get a lot better.
(15:30):
And that's what I did, and itjust kept going and going and
snowballing, but in a positiveway.
Brandon Welch (15:35):
Love that.
A little bit better makes iteasier to get a little bit
better, right?
Um man, I love all that.
You you actually you took tookus to a place of uh that I was
gonna get to at the end.
Um, but while we're here, likeyou mentioned the Fitbit, you
meant you mentioned 12 to 15,000steps a day.
Um, you know, we all knowthere's no magic pill or bullet
(15:59):
or anything like that.
But what are what are some ofthose things on the list that
like became tools that leveragedfor you?
Jeremiah Dalton (16:07):
Um I mean, one of the things really was um, you
know, in business we trackthings, right?
So again, tracking my steps,tracking my food, um, taking pip
pictures every almost everysingle day, snapshotting myself
in front of the mirror becauseit's hard.
But then it was like, well,well, let me let me think about
(16:28):
this.
Let me look at this photo fromSeptember, let me look at this
one in November.
Oh wow, I I do see adifference, right?
Um, and so over time, um, Ithink the biggest thing that I
could really say is, especiallyas business owners, um, you
know, we have systems andprocesses for our business.
It's the same thing with yourhealth and fitness.
(16:49):
Do you have certain metricsthat you have to track?
Um, and it doesn't mean thatyou have to be perfect, it
doesn't mean that this has to bespot on all the time, but you
have to be able to look atyourself and say, okay, well, I
did 9,000 steps today, but I did16, right?
Today, you know, yesterday.
That's 25.
That's 12.5 a day.
(17:10):
You look at it for the week andare you hitting what you're
supposed to be hitting?
You know, you look at yourmacros and say, hey, you know, I
tracked my food five out of theseven days, and the other two
days, you know, I had a littlebit of enjoyment.
And guess what?
The scale's continuing to godown.
Okay, then keep doing that.
Brandon Welch (17:26):
You know what I mean?
I love I love what you justsaid because that I think that
is uh I think that's a gap.
Um we don't do everythingperfect in our business every
day, right?
And but we, you know, if you dothings on the trend, you're
gonna end up better than theaverage, right?
And you just think I thinkthat's just that's a that's a
simple but uh really usefulmetaphor.
Jeremiah Dalton (17:48):
It's like well, yeah, and I think it's
important to note.
I mean, you know, my trainer,right?
My and I want to give him ashout out, Marl Star with
six-pack CEO, right?
He's the guy that got me in theshape that I'm in.
He'll tell you that like thebiggest killer that he sees with
people is they have this all ornothing approach.
They get off track a little bitand they're just like, ah,
screw it.
Yeah, you know, uh, the day'sgone.
(18:09):
I'll just uh I'll blow mycalories, but that's not the
case.
It's like I've learned to notbeat myself up over taking a
slice of pizza, right?
Or grabbing the donut, okay?
Because I know in the grandscheme of things, it's not gonna
change things.
Um, I developed discipline tosay, okay, you had that, you
wanted that, fine.
Let's make the rest of the daygood.
(18:30):
And so I think too many peoplein fitness take this all or
nothing approach that theythey've either got to be perfect
or if not, they got to sabotagethemselves.
And that's not really what it'sabout.
You actually have to giveyourself a little bit of
forgiveness.
You have to have somediscipline and some self-control
to not go off the edge, but youalso have to give yourself a
little grace because you youshould be able to take those
foods when you here and therewhen you want.
Brandon Welch (18:52):
Yeah.
So so even for the person who'snot um as tenacious as you were
in August of 2022, uh, I wouldjust say 10% better is 10%
better.
And that compounded.
unknown (19:05):
Yeah.
Jeremiah Dalton (19:06):
And to be fair, like you don't have to go from
40% body fat to 8.7.
And to be honest with you, Idon't even think it was the
smartest idea.
I just got like so crazed aboutit.
I are you making progress?
I've watched people kind oflike, listen, if you're the same
person you were two years ago,you got to do something
different.
If you're losing, you know, twopounds a month, that's okay.
(19:29):
So maybe you may not get therein six months.
Maybe it'll take you 18 months.
You know what I mean?
But but that's okay too, right?
Um, I think it's just whylooking and seeing a trend, you
know, a positive trend that isindicative that you're
constantly having success, butthat doesn't mean it has to be
uh every day.
(19:50):
You're not gonna lose weightevery single day, you're not
gonna be perfect every singleday.
Brandon Welch (19:54):
Love that.
Um so I saw you talk about thisin um in a on a stage.
Um you said talking aboutlearning to say no in both diet
and business.
Yes.
I want to transition this intolike okay, the physical impacts,
honestly, for any of us who arewho are dads or or spouses or
sons or friends should just wantto do this for that sake.
(20:16):
I I believe that.
Um, but there's a real, like ifyou are just looking at this
from a spreadsheet, there's areal impact.
Um, first talk to me aboutsaying no and like what you had
to learn to say no to.
I heard you know, eating latewas one of them.
Um, but then is there a timethat also directly applied to
business where you learned tosay no to certain things that
(20:38):
were maybe unhealthy?
Jeremiah Dalton (20:39):
So the the problem was is you know, I was
saying yes to everything in mybusiness, right?
I was like, I gotta make thishigher, I gotta do this
marketing channel, I gotta takethis meeting, right?
I was just saying yes toeverything.
Um, and it's like WarrenBuffett, right?
He's like the differencebetween successful people and
really successful people isreally successful people say no
to almost everything.
(21:00):
Uh, and so for me, I've learnedto say no to things that don't
serve me.
Doesn't mean that I'm acrossthe board, but I'm much more
discerning with where I spend mymoney, where I spend my time.
Okay.
That came from learning to sayno.
I didn't need to eat everypiece of food that you've put in
front of me.
Every once in a while, sure, Ido.
(21:21):
But at the same time, when youlearn to say no to things that
don't serve you in your body,you're gonna start to say no to
things that don't serve you inlife and business as well.
It's and it's a it's justbuilt, it's just building that
habit.
Brandon Welch (21:34):
Wow.
It's almost like a mentaltenacity, like the decision
making is in and of itself amuscle, right?
Yes, and it can get worn out.
We can we've talked heard a lotof people talk about how when
you make too many decisions in aday, you lose your power to do
so effectively.
Uh, but within that is thesame, I think, tenacity and and
muscle mass you build in yourresolve, I guess.
(21:55):
That's really cool.
Um so bring me forward to likeJeremiah 2022 in business and
then Jeremiah 2025 in businesswith this with this health style
uh underneath you.
Jeremiah Dalton (22:12):
The difference in the Jeremiah in 2022 in
business was um every time, youknow, if you look at the chart,
right?
The day in the life of anentrepreneur, right?
It's like this.
This is just like a day.
You feel great, you feel bad,you feel great, you feel bad,
you feel great, you feel bad,right?
And and that still happens,right?
Um, you have a great morning,you have a terrible afternoon.
(22:36):
The thing I like about fitness,right, is you know, if you put
an X, you get Y.
So you could see, maybe slow,but a slow upward trajectory,
right?
Um, or downward trajectory,right?
If we're talking about thescale.
And when you could see thatprogress day after day, that's a
very comforting aspect.
(22:57):
That gives you kind ofstability, gives you sort of a
baseline, um, a zen, so tospeak, that when great things
happen, you enjoy them and youappreciate it.
When bad things happen, youunderstand that like you kind of
shake it off, you laugh it off.
It doesn't mean that you'reimpenetrable.
It doesn't mean that certainthings won't bother you.
But I was too much like thisriding that uh uh, you know,
(23:20):
entrepreneurial roller coaster.
Uh now I tend to be a littlebit more in the middle, a little
more stoic about the thingsthat happen.
Okay.
Um, and that happens becauseI've got this, I'm grounded in
the stability of handling myselfand seeing how I'm progressing
on a daily basis.
And that gives you comfort at atime where everything around
(23:41):
you might seem like it's adisarray.
I love that.
Brandon Welch (23:45):
Uh Victor Frankel talks about the the moment in
between stimulus and response,and then there lies our freedom.
Yes.
Um, would you say that youknow, this improved body, this
improved really a chemical andand brain um equation got
better.
Would you say it's easier totake that stimulus, set it
(24:07):
aside, and have more freedom inhow you choose to move forward?
Jeremiah Dalton (24:10):
Yeah, I mean, listen, a lot of it had to do
with self-confidence, right?
And you know, there's a lot ofinfluencers out there, right,
that will uh, you know, tell youabout these, you know, doing
these morning affirmations,right?
And I like morningaffirmations.
There's nothing bad about it.
But to me, real self-confidencedoesn't come from shouting
(24:31):
affirmations in the mirror,okay?
I actually heard this from Alexor Hormozy.
Real self-confidence comes fromgiving the world irrefutable
proof that you are who you saythat you are, right?
So when I get up in the morningand I look at myself and I
realize, like, hey, this is aguy that keeps his promises to
himself, this is a guy that doeshard things, this is a guy that
(24:52):
respects himself.
There's no better way to startthe day.
And so from there, that to meis better than any other
affirmation that you havebecause you can't fake that.
You can't fake that, it's real.
And so when when you have thatstaring back at you, you've
already started the day offright.
Brandon Welch (25:12):
Amen to that.
Holy smokes.
Um you said repeat that AlexRamosy quote one more time.
Jeremiah Dalton (25:18):
I want to Real self-confidence doesn't come
from shouting affirmations inthe mirror.
Real self-confidence comes fromgiving the world irrefutable
proof that you are who you sayyou are.
Wow.
Yeah.
And I'm, you know, let to befair, if people see me, they're
gonna say that's a disciplinedguy.
That's a guy that puts in thehard work.
You know what I mean?
And then you know that.
And you know that aboutyourself.
And you know that when you walkin, right, like after this
(25:41):
call, right?
I'm gonna go give apresentation.
I know when I walk in the room,people are gonna see a fit guy
that automatically is gonna setthe stage because I know how I'm
being viewed.
And that's not being cocky,right?
That just comes from aconfidence.
But when you can have thatconfidence every morning, when
you look at yourself, when allthe bad shit gets thrown at you,
(26:02):
you can handle it a lot better.
I'm not saying like I said,I've said this many times.
Like, I don't want to pretendlike I'm Superman and then I'm
impenetrable, but I can handleit a hell of a lot better than I
once did.
Brandon Welch (26:13):
Yeah, that's awesome, dude.
Uh so on that, talk talk to thesales guys, talk to like the
achievers, the um the people wholove you know, a gain in
business.
Uh, can you think of a timethat either you're you're you're
sure just just either thepeople you were around or what
(26:34):
you attracted in the room, likeopen the door to a relationship
or a sale or an improved closedsales rate or some sort of
metric in business, and you'relike, yep, uh unhealthy me
wouldn't have accomplished that.
Jeremiah Dalton (26:47):
So, you know, I I think obviously at the end of
the day, right?
Um people were to walk into afancy house, right?
There's automatically apenthouse, a mansion.
There's automatically an uh animplied perception of value,
right?
Sure.
When going back to what I wassaying before, when you walk
(27:10):
into a room and you're fit,right?
And you know, you're in shapeand your jawline is, you know,
tapered, whatever you want tocall it, right?
And like everything looks justso, like you're automatically
giving to the other side animplied perception of value,
right?
And so you're already ahead ofthe game.
Sure, so the people in sale,yeah.
(27:33):
So people who are in sales,like one, you can go in there
knowing that that's how theother side's gonna take it
immediately.
And then again, that one putsyou at an advantage already, and
then on top of it, yourconfidence, knowing that you
have that going in is going togive you an edge.
Brandon Welch (27:51):
Love that.
Uh Paul Dresler said goodhealth is good business, and I
think you're just I think you'rejust embodying that and uh and
showing how it's true.
I happen to know your businessis uh massively more profitable.
It was already a spectacle, butyou are absolutely murdering
it.
Um I don't know a guy who doesI truly like I know a lot of
(28:12):
people in your space.
I don't know a guy who's for alot of intents and purposes, you
have a good team, but it's apretty small team, and it's
carry a lot on your shoulders.
Jeremiah Dalton (28:20):
It's a very efficient business, yeah.
Brandon Welch (28:22):
Yeah, it's very efficient business.
Um and what you were talking tome about in 2022 is like, man,
I just need to go down to 10deals a year, and you were you
were trying to shrink your wayto I I I would say
comfortability, right?
A way to deal with it all.
And now you're like I knowyou're doing a lot more than you
were then, with way biggerheadwinds in the industry for
(28:43):
sure.
And uh and and and to boot, youare I know you're giving more
time to your kids, I know you'rerunning around, I know you are
not crashing at uh four o'clockevery day.
Um so I think like that,there's the other there's the
other micro lesson of like likeif you truly want to be valued
as a good leader, as a goodhusband, as a good um steward of
(29:08):
finances, like you will takethis seriously.
Like it's this is not just avanity thing.
This is not just a it feelskind of good thing you should do
it because everybody wants tobe healthy.
It's like, no, you are anirresponsible business owner if
you're really not taking thisseriously.
Would you agree with that?
Jeremiah Dalton (29:23):
I would agree with that 100%.
Brandon Welch (29:25):
And we've all been there, and that's I don't
mean to use shame, but it isthere's some truth to that.
Uh so Stephen uh Covey, uh, weall love Stephen, uh says it's
uh the key is not to prioritizewhat's on your schedule, but to
schedule your priorities.
And so I want to talk to thepeople like me who are uh good
at justifying why that time inthe gym or why that quick, maybe
(29:50):
less than optimal meal isnecessary for some other thing
that is we tell ourselves ismore important.
And um, talk to me aboutexcuses.
And talk to me about how youmay have overcome some of those.
Jeremiah Dalton (30:03):
Well, I think it's important to know that,
like, you know, again, going ifyou talk about putting uh your
mask on, right?
If the plane's about to crash,I don't feel guilty about taking
the time going to the gym,right?
Uh, because that's a limitedperiod that I have for myself.
(30:24):
I know that it's going to makeme better.
And what I have learned is alot of times business is about
doing hard things.
It's about doing what it isthat you need to do when you
don't feel like doing it.
And it's real easy to go to thegym and kill it when you feel
like killing it.
(30:44):
But what happens on the dayswhere you don't feel like
killing it, right?
Because you'll be defined bythe days where you actually do
the stuff that you need to dowhen you don't feel like it,
right?
That's where your success comesfrom.
And so I that's always in theback of my mind that says, hey,
like this is the foundation foreverything else.
If I say no to this and I quiton myself here, where else am I
(31:07):
gonna quit on?
So again, that is the baselinefor, hey, I got to get this
done, right?
Because then all of a sudden,I'm gonna start saying, uh, I'm
gonna start taking care of thethings that I need to do.
Um, and I I never really feellike going to the gym.
Maybe one twice a month, I'mexcited to go.
(31:28):
Outside of that, I never wantto go.
But there's a lot of otherthings in my business I'm not
excited about to do.
Brandon Welch (31:33):
I'm not excited to meet with the CPA either,
right?
Jeremiah Dalton (31:35):
Yeah, but you have to do it.
Yeah, and so you again, you'redeveloping that habit to handle
the hard stuff.
And again, it's finding thatbalance of learning to say no to
things that don't serve you,but then it's also about getting
your shit done on the stuffthat you really need to do.
And too many things people sayyes to all these this this
fluff, and then they say no tothe things that are really
(31:56):
important.
To me, putting yourself andtaking your putting yourself in
shape allows you to accomplishboth ends.
Brandon Welch (32:03):
And we're back to cubby, the the merely urgent
competes with the trulyimportant, right?
Yes.
Um, so what about the timehack?
Like, I know there's a lot ofguys going, yeah, I just don't
have time.
Jeremiah Dalton (32:12):
It's it's I mean the truth of the matter is
is that you know, we spend somuch time scrolling on our
phones, right?
I think back to the last execelection cycle, right?
And so many people were worriedabout who was in the White
House and not enough timeworrying about their own house,
right?
Um, if you had spent the timethat you were just, you know,
(32:35):
watching the political mumbojumbo and going to the gym.
Now I want to be clear, youdon't always have to go to the
gym.
There's the amount ofadvancements that they have in
at-home technology.
I mean, yeah, my home gym is avery small room.
I go to the, okay, I go to theregular gym twice a week.
I work out from home twice aweek.
They have adjustable dumbbellsthat go from 10 pounds to 125
(32:57):
pounds.
They're two feet by two feet.
That's the the space that theytake up, right?
Like that and an adjustablebench alone.
Like, even if you don't have aworkout room, just that alone,
you can get done a bunch ofexercises.
So the reality is that like youhave the time.
I get it.
You may not be able to get tothe gym, but there's a lot of
(33:21):
resources that are available atour disposal to do full
workouts, to get everything thatyou need, especially when
you're in the beginning stages.
Like that's what it was for me.
Like I bought home workoutstuff because I had this mindset
that like getting to the gymwas going to be hard.
As working out became somethingthat was ingrained in me, that
(33:41):
changed.
But you have the time.
If you've got a small corner ofa room and some dumbbells, and
you're willing to, you know,walk or around your
neighborhood, you'll you'll haveall you need for the first six
months.
Brandon Welch (33:55):
Yeah, that's awesome.
I uh I've heard a lot of peopletalk about just eliminate the
friction that's gonna get you.
It's just it's just leverage,it's not the hack.
If you still got to do it, butuh that's why I put a home gym
in, and all those things youjust said are are things we've
done.
And it's uh uh when you whenyou eliminate that 45 minutes of
transit time just to get toyour gym, and then you I would
(34:16):
say, I don't know if this istrue for you, but I would say um
having a a person that is is inthe same pursuit show up with
you, and it yes, it'saccountability, but it's also um
community, and it's likethere's a fun joy factor
sometimes to that relationshipsand those friends you build,
yeah, and just it makes it 10%more fun.
(34:37):
Um, so those those have beensome hacks that worked for me,
and uh I'm not yeah, I'm nothalfway to where you are, but
um, I can attest to to thosethings removing.
Jeremiah Dalton (34:47):
And obviously, like hiring my trainer, and I
don't think I would I would nothave gotten here if not for him.
Um, the accountability part ishuge, right?
Like, so having somebody thatholds you accountable is a big
part of it, but don't think thatyou know the work that you need
to put in, you're making itmore complicated than it needs
to be.
Brandon Welch (35:08):
Yeah, we definitely see that in um I
think all the vanity stuff, allthe fad diets and all the I mean
CrossFit for as great as it is.
I think a lot of people getcaught up in that, and then you
said it earlier, once they fallout of that for just a week or
two because of life, it feelslike it's too great a step to go
back in, and then that unwindsthe whole thing.
(35:28):
So I have two final questionsfor you.
How would Mariana tell me thatyou are different in 2025?
Uh, your wife.
Um how would how would she howwould she say you're different?
Jeremiah Dalton (35:42):
I think she would definitely say more
confident.
I definitely think uh moreenergy.
I definitely and I was always apretty high energy person
despite being out of shape, butum now I think I've taken it to
a whole other level.
Um more confident for sure.
Um I think the patience levelhas gone up.
(36:03):
I think the resiliency factorhas gone up.
Um, I think all of thosethings, and and again, it's
served as a better example tothe kid, my kids.
You know, my kids all want toexcel.
They want to be, you know, thetop of their respective sports.
That comes with a certainamount of sacrifice.
And it's very hard, I think, asa father, to expect that out of
(36:26):
your kids if they don't see itout of their own parents.
Wow.
I'm not saying it doesn'thappen, but it's, you know, I
have a son that, you know,practices hockey, you know,
seven, you know, he off sevenpractices in five days.
And that's not including thegames, right?
But he sees the work that I putin, right?
(36:47):
And he sees the standard that Ihold myself to.
So for all of my kids, theyunderstand what's necessary to
get to the next level.
They see it.
And as you say, parenting iscaught, not taught.
And you could say it all youwant, but if they see you embody
it, you know, which is why Ilike to work out two days a week
from home, because I want themto see me put the work in,
(37:08):
right?
Yeah.
And if they see that, then allof a sudden the expectations
that you put on them to say,hey, if you want to get to a
higher level, this is what youhave to do.
They take it a lot moreseriously.
Brandon Welch (37:18):
What a what a beautiful example.
What a beautiful reason to doit in the first place.
Uh, caught, not taught.
Um, there's there's anothermicro lesson.
Um my last uh my last questionis just for those of us looking
for inspiration.
Um and like, hey, if nothingelse, I'll just try to copy
paste that.
(37:39):
Uh, what's a daily routine looklike for somebody like you who
I'm positive is just as busy uhas any of the rest of us claim
to be?
Jeremiah Dalton (37:47):
So I I want to say that I'm gonna back it up
and not pick it up from when Iwake up, but I'm gonna pick it
up from then at night.
So for me, one of the bigthings is um having the right
meal at the right time, right?
Not eating too much sugar, youknow.
Yeah, you know what?
Every once in a while you getoff track.
(38:08):
I've said this a few times, butI'm pretty um, I would say
fanatical, but prettydisciplined when it comes to
having the right dinner.
Okay.
And the reason for that isbecause that's gonna set the
stage for how I sleep.
So the right meal at the righttime, okay, knowing that at that
point I give myself plenty oftime to digest.
(38:30):
I lay off the screens, okay.
So I try to not eat four tofive hours um before I go to
bed.
I try to lay off the screenstwo to three hours before I go
to the city.
What do you do?
Brandon Welch (38:41):
What are you doing when you're not on a
screen?
You're reading books?
Are you just moving?
What are you doing?
Jeremiah Dalton (38:46):
Moving around, getting my kids, you know, ready
for the next day.
Um, watching, I think watchingTV is okay because I don't think
the dopamine hit is as high andthe blue light, I don't think
is um as pervasive as it is witha screen.
I put the phone away umprobably about 8:30, 8 o'clock
at night.
I shut the phone off.
I don't look at it again.
(39:06):
That allows me to, you know,have the proper sleep.
Um, again, making sure that Itake the right supplements that
help me sleep.
Um I'm a big proponent ofmagnesium and taurine, actually.
Those are two things that Itake that kind of help promote
relaxation, very natural sleepcycle where you don't wake up
feeling groggy.
(39:27):
I'm not a big fan of melatonin.
Um, I feel that you take thatand you wake up the next
morning, at least I do, um, andfeel dairy days.
So it's a I I want to try togive myself the most natural
sleep that I can.
Um, I track, I use the auraring.
So I use this to uh track mysleep.
So again, going back tometrics, I wake up in the
(39:48):
morning, I weigh myself everymorning.
What's your HRV?
Uh, it's in the 70s.
That's insane.
That's really good.
Yeah.
Brandon Welch (39:56):
And you're what, 40 something?
40, 40.
Jeremiah Dalton (39:59):
Yeah.
According to this, my heart,you know, my cardiovascular age
is more of a 30-year-old than a40-year-old.
Um, so I look at my recovery, Ilook at my sleep and and all of
that stuff.
Um, monitor that.
Then I obviously, I personally,for me, like to work out um
anywhere from 8 a.m.
(40:20):
to 10 a.m., depending on theday um where my kids are at.
But I try to get my workoutdone as early as I possibly can.
I typically um will have a preand post-workout shake for uh
workout days.
But one of the things that ishelpful to me is that I condense
a lot of my calories within ashort period of time.
(40:42):
I found that I'm notparticularly hungry from when I
wake up, other than when I justneed the pre and post-work
workout shakes for the morningworkouts.
But beyond that, if I couldhold my lunch till about two, I
found that there was this windowfrom like two to six, that I
was just hungry no matter what.
So I actually have my luncharound two, and I actually have
(41:02):
my dinner around 5.15, 5.30.
And I kind of condense mycalories within that period of
time, a majority of it at least.
Brandon Welch (41:09):
And you're really not eating before two.
Jeremiah Dalton (41:11):
Other than, like I said, a pre and
post-workout shake on workoutdays, and maybe just a small
protein shake on non-workoutdays.
Brandon Welch (41:18):
Just for the nerds, what what's uh what's the
pre-post-workout shake?
What's that look like?
Jeremiah Dalton (41:23):
So the pre the pre-workout shake is just 30
grams of protein, a little bitof honey.
The post-workout shake is um uhsame amount of protein, uh,
along with uh some creatine,some collagen, um, and sunflower
lectin, which helps me absorbfats better.
That's my post-workout shake.
I will have a post apre-workout meal, which usually
(41:45):
is you know, a banana or threeclementines post-workout along
with the shake will be you knowsome kind of starch like rice
cakes.
So that's you know, that's onlyon workout days.
But outside of that, it's asimple protein shake just to
kind of tie me over to one, twoo'clock.
I'll have my lunch, and then afew hours later I'll have my
dinner, and then I stop.
And then I stop and then I go.
Brandon Welch (42:06):
Yeah.
Jeremiah Dalton (42:06):
And I don't, and then I I'm like I said,
5:30, I'm done eating.
I'm going to bed 9:30, 10.
So it's it's actually four tofive hours where I haven't
eaten, but it makes a tremendousimpact on your sleep, which so
I said, how you how you handlethe you know the first four,
three to four hours or the lastthree to four hours before you
go to bed, to me is the mostimportant thing to pay attention
(42:28):
to because that then sets thestage for how the rest of the
day, the the following day goes.
Brandon Welch (42:34):
What a thing to copy, my friends.
Um, and thank you so much forbeing an open book.
Thank you so much for liketelling us the journey.
A lot of people would come onhere and and and and try to puff
themselves up bigger than whatit was, and I think you gave it
to us as real as you can get it.
Uh, that is where uh some of usare.
And uh I I will tell you,having seen the the PL side of
(42:57):
Jeremiah's business, um, Iwonder if we could name this
podcast lose 30% body fat, gain30% profitability, because uh
there's probably there'sprobably some sort of maximum.
Jeremiah Dalton (43:08):
And that's exactly what happened.
And I and I also want to beclear like my business didn't
double or triple, but itdefinitely became more
profitable um with less stress.
So, you know, for me, it waslike I was happy with the money
that I was making, but it justfelt like such a grind.
Now it's like, well, I'm makingmore money, and I've you know,
there's a reason that we've beenmore profitable than we've ever
(43:29):
been, not by leaps and bounds,but you know, like I said, 30%
more profitable, but I feel 10times less stressed.
So what is you know, what isthat worth to you?
Brandon Welch (43:40):
Yeah, what yeah, what do you gain in that?
You you cannot put a price onon how you show up for your
kids, man.
Um, and then after that, howyou show up for your spouse or
your friends or or your churchor whatever, you know.
What's what's your randomnessand all of this costing you?
It's costing you yourgreatness, right?
So man, thank you so much.
Um if this is your first timelistening to the podcast, um, I
(44:03):
would love for you to bothfollow Jeremiah's uh Long Island
Legends and the Maven MarketingPodcast.
Uh, we break down real businessissues.
We break, we break down realbusiness growth.
We are not selling tools, we'renot really selling anything
here.
Uh, we are just unreasonablyexcited at uh from the heart of
this agency, from me down toeverybody who works in these
(44:24):
four walls, uh, about yougetting more out of your life,
out of your business, and allfor the purpose of your family
and that big dream.
And so that's why we're backhere every week.
Uh, we have been for almostthree years now, and we will be
uh, I think for many, many, manyyears to come.
And uh, we would be honored tohave your follow and your
subscribe.
And uh shout out to Jeremiah,thank him for the insight, uh
(44:45):
and maybe share in the commentsuh what stood out to you most.
Uh, as we head into 2026, thiswill be a foundation that lifts
all other things, and I can'twait to see what happens in your
business.
Uh, I I'm I'm inspired.
Um this will accelerate myjourney uh even even farther.
So thank you, Jeremiah, again.
And uh for everybody else,we'll be back here every Monday
(45:08):
answering your real lifemarketing questions because
marketers who can't teach youwhy are just a big fat lie.
That'll work.
He almost got it.
Uh we'll take it though.
Have a great week.
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