Yuri is an expert in losing weight without dieting. He is passionate about helping busy parents, moms, and dads get back in shape and succeeds on their weight loss journey with his developed program called You 2.0 and his four A formula.

In this episode, John shared his story of being overweight and how he succeeded in his weight loss journey. He will also discuss the actions you should take in order to integrate a healthy lifestyle within you and your family.

When Yuri started to get his higher education, he began to gain weight due to eating cafeteria food. And as his life passed, he continued to gain weight.

His experience of having difficulty buckling the seatbelt on an airplane made him realize that something needed to be changed.

And so, over the year, Yuri began his weight loss journey, and he successfully made it. Being physically fit, Yuri notices that all aspects of his life have improved. He became a better husband, father, and his spiritual life also improved.

Yuri discusses his four A formulas: accuracy, awareness, acceleration, and advance. Using this framework allows Yuri to help his clients thoroughly and simply. It is not easy to lose weight, but it doesn’t have to be complex.

Furthermore, Yuri shares a story about one of his client's weight loss journey. Through his program, he helps his client lose weight and change his sedentary lifestyle.

Yuri Doroshuk's story is uplifting about a man who struggled with being overweight and has successfully changed his entire life through his journey. His experience proves that everyone can accomplish it and reap the benefits of living a healthy lifestyle.

Episode 269 of The Beyond Adversity Podcast is a must-listen for anyone struggling with their weight and desire to change–those who want help to get back in shape in a simple but effective strategy.

“The Beyond Adversity Podcast with Dr. Brad Miller is published weekly with the mission of helping people “Grow Through What They Go Through” as they navigate adversity and discover their promised life of peace, prosperity, and purpose.

Youtube: https://www.youtube.com/@coachyuri_

Instagram: https://www.instagram.com/coachyuri_/?hl=en 

Facebook: https://www.facebook.com/CoachYuri2.0/

Dr. Brad Miller 0:00

Today we've got an expert with us, Yuri Doroshuk,

Dr. Brad Miller 0:04

who is an expert in helping busy parents lose weight without

Dr. Brad Miller 0:09

dieting, particularly without gimmick dieting with his formula,

Dr. Brad Miller 0:14

which he calls the four A formula. Yuri, welcome to Beyond Adversity.

Yuri Doroshuk 0:22

Brad, thanks so much for having me. I'm super honored to

Yuri Doroshuk 0:25

be on your show to be able to serve your audience and just

Yuri Doroshuk 0:28

add value and help people on their health journey.

Dr. Brad Miller 0:31

Well, that is awesome. I appreciate it. And, and that's what

Dr. Brad Miller 0:35

we're talking about here a health journey. One of the many

Dr. Brad Miller 0:37

things that people go through when they are faced with some

Dr. Brad Miller 0:40

blocks in life, or some challenges in life is their health journey.

Dr. Brad Miller 0:45

And I know for instance, you talk about working with busy parents,

Dr. Brad Miller 0:49

I have a daughter and a son in law in their mid 30s. And they have

Dr. Brad Miller 0:53

two children, my grandchildren, my granddaughters, who are five

Dr. Brad Miller 0:56

and two. And what I hear from them quite a lot is we just don't

Dr. Brad Miller 1:01

have time to work out. We just don't have time to eat right.

Dr. Brad Miller 1:05

And they work at it. I know they work at it to some degree.

Dr. Brad Miller 1:09

But they always complain about not having time. So I want to

Dr. Brad Miller 1:12

get to their story here in just a minute. But let's hear your story.

Dr. Brad Miller 1:14

First, Yuri? What kind led you to get involved with this area?

Dr. Brad Miller 1:19

What's your story of some adversity of your own?

Yuri Doroshuk 1:24

Yuri Doroshuk 1:30

Yuri Doroshuk 1:36

higher education. And so during that time, as you know,

Yuri Doroshuk 1:40

when you're on campus, you're eating cafeteria food, life

Yuri Doroshuk 1:44

happens, you kind of gained some weight. I ended up getting

Yuri Doroshuk 1:47

married. We had three kids at that time. That was back in

Yuri Doroshuk 1:52

2018 now, and I realized, wow, I am 65 pounds overweight.

Yuri Doroshuk 1:58

I remember getting on an airplane, buckling my seat and

Yuri Doroshuk 2:02

I felt so much pressure around my midsection, I thought I

Yuri Doroshuk 2:06

was gonna explode. So I had to unbutton my pants belt, and

Yuri Doroshuk 2:12

button just so I could breathe. And I knew in that moment,

Yuri Doroshuk 2:17

something had to change. Brad, I was already on the larger

Yuri Doroshuk 2:21

set of clothes, you know how we have two sizes, kind of the

Yuri Doroshuk 2:25

normal. And then if we gain a little bit away, we have that

Yuri Doroshuk 2:28

second pair. So I was already growing out of my larger pair.

Yuri Doroshuk 2:33

I remember thinking there's no way I'm gonna buy even larger

Yuri Doroshuk 2:36

clothes. So I went on a weight loss journey. Because I was tired.

Yuri Doroshuk 2:42

I felt sluggish. I remember coming home after work, just looking

Yuri Doroshuk 2:47

at my watch wondering when's bedtime for the kids? And and so

Yuri Doroshuk 2:52

I knew it was not right. How am I the parent, three beautiful kids

Yuri Doroshuk 2:57

fourth on the way. And I can't wait until they go to bed. And so

Yuri Doroshuk 3:03

I knew I needed to get my health in order. So I went on my

Yuri Doroshuk 3:07

weight loss journey. And that year, I lost 65 pounds. And

Yuri Doroshuk 3:13

something magical happened, Brad, I got more energy, started

Yuri Doroshuk 3:17

showing up to work more powerfully had to pay raises, how

Yuri Doroshuk 3:21

to title promotion, my relationships got better. My marriage

Yuri Doroshuk 3:25

got better, my spiritual life got better. The Father, I felt better.

Yuri Doroshuk 3:30

I had more energy. I was engaging with my kids more. And I

Yuri Doroshuk 3:34

realized that when you look good and feel good. It has a meta

Yuri Doroshuk 3:39

effect on every other area of your life. It just it does. And

Yuri Doroshuk 3:44

so as a result of my transformation, people would come to

Yuri Doroshuk 3:47

me and say, how'd you do it? Give me some tips. Give me

Yuri Doroshuk 3:50

some pointers. And that led me to starting my own

Yuri Doroshuk 3:53

company, You 2.0. And so I serve online, I serve clients

Yuri Doroshuk 3:58

online, my company's virtual. And that's what I do I help

Yuri Doroshuk 4:02

people on their journey. I help people like your daughter

Yuri Doroshuk 4:06

and son in law, find that time so that they can become

Yuri Doroshuk 4:10

the best version of themselves in all areas of their life.

Dr. Brad Miller 4:13

And just to be clear in your own life, you're 65 pounds

Dr. Brad Miller 4:16

overweight, you lost that in about a year. Is that what you

Dr. Brad Miller 4:19

say? And have you have you been able to maintain that

Dr. Brad Miller 4:22

since that time he does a few years ago, I understand if

Dr. Brad Miller 4:24

you were able to personally maintain that.

Yuri Doroshuk 4:26

Absolutely. I maintained it and I created different goals. See

Yuri Doroshuk 4:32

the key to maintenance? Well, I'd say maintenance is an illusion.

Yuri Doroshuk 4:37

It does not exist. You're either growing or you're dying. And so

Yuri Doroshuk 4:42

the key to successfully keep your weight off is to constantly

Yuri Doroshuk 4:47

create new health and fitness goals. I think of weight loss

Yuri Doroshuk 4:53

as getting out of debt. There's nothing sexy about it. Nothing

Yuri Doroshuk 4:57

glamorous. And that shouldn't be the old About a financial

Yuri Doroshuk 5:01

goal, right getting out of debt, that's the start. So is weight

Yuri Doroshuk 5:04

loss? Once you get rid of that weight, then you begin to think,

Yuri Doroshuk 5:08

okay, how can I build muscle, maybe I want to run a half

Yuri Doroshuk 5:12

marathon, maybe I wanted to do X. But there are always other

Yuri Doroshuk 5:17

goals that we can create, once we get the weight off, and

Yuri Doroshuk 5:21

Yuri Doroshuk 5:26

entire life, that we just never get to T beyond that. And I

Yuri Doroshuk 5:31

believe everybody has a little tiger in them, once you

Yuri Doroshuk 5:35

unleash it, once you lose that weight, all of a sudden, you're

Yuri Doroshuk 5:38

now interested in some kind of mud run, or Spartan Race,

Yuri Doroshuk 5:42

or now for Thanksgiving, and instead of just going to parents

Yuri Doroshuk 5:47

house with the kids, you do a quick 10k run with the family

Yuri Doroshuk 5:52

and then go and have your afternoon lunch. So things change,

Yuri Doroshuk 5:57

we change we evolve when that weight goes off.

Yuri Doroshuk 6:03

And so for me, it was not.

Dr. Brad Miller 6:04

you use that phrase interesting about unleashing the tiger

Dr. Brad Miller 6:08

within which indicates you've got to be able to dedicate

Dr. Brad Miller 6:11

you are the unleash part of that means you got to take some

Dr. Brad Miller 6:14

action, you got to do something to do that, you know that

Dr. Brad Miller 6:18

it's pent up inside you. And if you release it some some incredible

Dr. Brad Miller 6:22

results, some remarkable results can happen. You lost 65 pounds.

Dr. Brad Miller 6:27

And I know from talking to us from clients who've done very

Dr. Brad Miller 6:29

well, I want to hear about those eventually here. But let's talk

Dr. Brad Miller 6:32

about some of the actions that you took that you advocate

Dr. Brad Miller 6:35

people taking, like my daughter and son in law to use as an

Dr. Brad Miller 6:39

example, what are some of the actions you can take to help

Dr. Brad Miller 6:42

break the tiger out of the change to unleashed Yeah,

Dr. Brad Miller 6:45

what are some of the actual actions?

Yuri Doroshuk 6:48

Absolutely. So first things first start small, the key is creating

Yuri Doroshuk 6:54

habits. A lot of times people don't take action, Brad, because

Yuri Doroshuk 6:59

they try to line up all their ducks in a perfect row. And until

Yuri Doroshuk 7:03

they get everything right, they're not going to take action.

Yuri Doroshuk 7:06

A big proponent for imperfect action, just take the action.

Yuri Doroshuk 7:12

So what that would look would look like practically for

Yuri Doroshuk 7:15

Yuri Doroshuk 7:21

With no weights, just body workouts learn to show up for

Yuri Doroshuk 7:26

yourself to get in some kind of routine. Because after three,

Yuri Doroshuk 7:30

four months, it's going to be much more easier to optimize

Yuri Doroshuk 7:34

what you've already been doing consistently, instead of trying

Yuri Doroshuk 7:37

to find the perfect workout plan. And for parents in particular.

Yuri Doroshuk 7:42

Oftentimes, we think it's just one more thing I need to do

Yuri Doroshuk 7:47

on top of the list, you know, the large list of other things I'm

Yuri Doroshuk 7:51

doing as a parent. And that's one way of looking at it. But I

Yuri Doroshuk 7:54

like to incorporate kids incorporate grandkids in the process.

Yuri Doroshuk 8:02

And the way that looks is well if you're working out at home,

Yuri Doroshuk 8:06

just have them hang out with you. They could you know sit on

Yuri Doroshuk 8:08

the couch, they'll probably be crawling around between your

Yuri Doroshuk 8:11

legs, but just expose them to mommy or daddy working out

Yuri Doroshuk 8:16

or grandma grandpa working out. Expose them. If you're more

Yuri Doroshuk 8:20

of like a gym going type of person, then take them to a gym

Yuri Doroshuk 8:25

that has kids club, that was my preference. So I took them

Yuri Doroshuk 8:30

to, to the gym with me check them into the kids club. And so

Yuri Doroshuk 8:35

we had some great time driving to the gym, I would check them

Yuri Doroshuk 8:39

in, I would go do my workout, they're doing their thing. They're

Yuri Doroshuk 8:42

peeking through the window, they're seeing daddy workout,

Yuri Doroshuk 8:45

we make eye contact. Meanwhile, my wife is at home with some

Yuri Doroshuk 8:50

downtime. So she was all for it and supporting me because

Yuri Doroshuk 8:55

she got a chance to just have some me time. And so if you're

Yuri Doroshuk 8:58

married, don't just leave your kids with your spouse and go to

Yuri Doroshuk 9:03

the gym that's just more work will create friction. alleviate that

Yuri Doroshuk 9:08

by saying hey, I'm gonna take the kids with me and you'll have

Yuri Doroshuk 9:12

a supporting spouse throughout the journey, start somewhere

Yuri Doroshuk 9:16

incorporate your kids on this journey with you.

Dr. Brad Miller 9:20

So I'm here to three least three things here in terms of taking

Dr. Brad Miller 9:24

action. One is to not see it as an excellent an extra but to

Dr. Brad Miller 9:29

incorporate it into your lifestyle. The second one would be

Dr. Brad Miller 9:34

to incorporate your children if you have children, intuitive

Dr. Brad Miller 9:37

you're working out at home let them just be around you if

Dr. Brad Miller 9:39

means crawling all over your whatever list incorporate that

Dr. Brad Miller 9:42

into it. And the third thing would be to take them to the gym

Dr. Brad Miller 9:47

or with a gym with a kids club which the lighter two it seems

Dr. Brad Miller 9:50

like would kind of also put an imprint upon the kids that this is

Dr. Brad Miller 9:55

the norm this is kind of the way we do our family. Is that a fair

assessment of some things that you shared here about

actions that you can take? And

That's exactly right. I'm a person of faith. I bring my kids to

church for a reason. We don't just, you know, do church at

home, if you will, we drive, and I checked them into kit children's

ministry, expose them to that environment. If we truly value

health and fitness, we should probably do the same.

But oftentimes we don't.

So modeling it and print it in also, you also mentioned

how it becomes a factor in your marriage. It sounds like

had been giving your like perhaps if you've done the opposite

of at the kids home with your wife while you went and worked

out, that might not have been as good a thing as you taking

the kids with you to give her some some me time the least that

you know that it didn't hurt that you did that in terms

of your marital relationship? Is it? Is that fair?

Yeah, otherwise, you know, you you work an eight to five job and

then you have to go to the gym by yourself. You're not coming

home till seven o'clock, let's say 6:37 o'clock. And so yeah, that

type of schedule does feel like me losing weight, me getting

in shape is taken away from my family.

Now, perceived a little bit selfish could be

perceived as selfish, I would think

100%. And now my 10 year old that works out with me.

So for the last four years, she's been in kids club with her

little brothers. And now she's at the age where she's able to

do some workouts with me. And so I didn't ask her. She's like,

Dad, I'm ready, I want to get on the treadmill a little bit, I

want to lift some dumbbells. And so we work out together

now. And so it has long term benefits of for kids

and their chances of exercising,

and can be a bonding a special thing with your kids as well.

I know that my son is now almost 30 years old. But when he

was younger, we used to work out lifting weights together

and things like that. And that was a good, a good a good thing

I do have one. One day I do want to retired pastor, one of the

dads one of our churches, he was not unusual to see him take

his about eight or 10 year old daughter and do a kind of a, I

guess I would call it a cheerleader type handstand, he put the girl

hands and hold her up and she'd do a handstand on his hands.

And a lot of his require, that's kind of scary, but they see in the

knew what they were, were doing. So I'm hearing you say make

this a family experience. Because when you say something like

I don't have time, well, they want to hear you say you got to

reframe your time, everybody's got the same 24 hours a day.

But you have to reframe it in terms of how you see your time,

and also see maybe multi, kind of a multifaceted approach

to this. So your let's get into something we've least touched

on here for a minute. You've mentioned some of the actions

that you took personally, to lose 65 pounds and how that had

impact on your family. And that unleashed the tiger and so on.

That that's awesome, fascinating. But you've also mentioned

how taking them to church and being able to kind of have a

your amount of faith. How has a walk of faith impacted or

good or bad? This just transformation to get yourself in shape.

And to be a part of the you know, working with with your

family? How it's a spiritual life and inner life connecting to

something greater than self, your spiritual veil. But is any of

it related at all? And if so, let's go there share with me how it's related.

Yeah, when I realized that, working out been in the

best shape of my life was a spiritual act. And that glorified God,

that motivated me even more, because I think many people,

they disconnect their kind of weight loss journey from quote,

unquote, spiritual things, right, the secular sacred divide. But

Paul talks about do all things for the glory of God, whether

eating or drinking the most mundane things he brings up do

for the glory of God. And so when I realized, Wait, my body

is the temple of the Holy Spirit. And so God actually cares how

I look how I feel, and that is a spiritual act. Then Honestly, my

journey was almost for His glory. And that was my intent. And so

I was actually even more focused, more driven, because I knew

I was doing it for him, not just for me, and that he was excited

to walk with me on this journey, that it wasn't something that

I had to do on my own. And I was just going to put God in my

Sunday box. But this was an everyday thing. So I think biblical

theology does support this idea that no like us Christians, being

healthy is a godly spiritual thing. And we should fight for it the

way we fight for other things. Like our spiritual growth, spiritual

disciplines, or devotional time, like, we usually think those are

the spiritual things we do during the day. But changing diapers,

taking kids to school, go to the gym, those are like mundane kind

of things that we must do. No, not at all. Those are spiritual.

And if you believe that, listen, or if you believe that how you look

how you feel, your ability to jump out of bed full of energy is a

spiritual thing, then that kind of might give you a different perspective,

and maybe kind of that motivation for change. So that was

one of the most spiritual things I did in 2018. Was lose weight.

Yeah. So the integration of I'm hearing you say this, you're

a integration of your spiritual life with your physical health,

your emotional life, your relation, your life, with your spouse,

and your your kids are all they're all. It's all part of a balanced

life and lifestyle. Is that what I hear you say? You, you really need

that spiritual element to be a part of the of the whole?

That's exactly right. Yep.

I think that's an important step, I think, from my perspective,

and what I like to teach is that you really need to incorporate,

you know, physical action, you know, the movement, you got to

move the body, you got to, you got to take the walk, you got

to lift the weights, you've got to, you know, to breathe, and eat

properly, that's a part of your physical self, and that you do

need to connect to a higher power to have a spiritual life,

they have transformation as well. And then I also believe that

there's a cognitive piece of this, that's kind of the, the imprints,

you know, the mental part of it, the, the incorporated new

habits, the process, if you will. So I'd like to talk to you

about that for a few minutes. Now, you're about the process

that you use, you know, you mentioned in at least whatever,

you kind of have the get out of debt part to lose weight.

And as the rest of the life that you apply, and I know you

have something called the for a formula. So let's talk about

that for a minute. How you how you live life dead, you know,

how you live life. And I want you to, I want you to pretend

like you're talking to my daughter, my son in law, and they

have a five year old and a two year old. And there's lots of

other people, they're not listening to audience who they're

in a similar situation. They don't have enough time.

They need some direction, four A formula, go.

Yeah, so for a formula, there's four phases. The framework goes

like this. The first phase is your awareness phase. Brad, there

are things that we know that we know, right? I know who I'm

married to. I know what city I live it. That's an example. There

are also things I know that I don't know. So I know that I don't

know how to perform brain surgery. I know, I can't speak French.

There's a third area. And it's the things we don't know that we don't

know. And once we discover those things, we have that aha moment,

right. That's why you could read that verse for the 100th time, and

then have that aha moment. And so it's the same for our nutrition,

and health. There are things that we don't know that we don't

know. And so in the awareness phase, it's figuring out what I'm eating,

how much am I eating. So we would log that we would track

what we're eating, what we're not eating. And then we would

have a better picture understanding of what we're consuming,

because this is the wild thing. There's not a single client that

comes into my program that says Yuri, I am eating way too

much. That's the craziest part. It's always like this, Yuri, I don't

know why I'm not losing weight. I don't eat a lot. That's how

the conversation typically goes. And so I believe they're sincere,

they're genuine, they really believe that they're not eating

a lot. And so we started tracking what they're eating.

And then you have those aha moments. Let me give you an example.

I want to give an example. But by tracking you may,

literally physically writing it down is what I'm hearing you say?

Correct. There's, there are free apps. Let's take my fitness pal,

that's a free app. There are other apps as well, where it's a

digital food diary that you actually search the food by the

brand and auto populates. And it'll tell you how many calories

it has, how many, how much protein, carbs, fats, all of that

data is already in the database. So you just got to enter it

and save it it. And so we start tracking, I look at what they're

eating, and I get to see what they're eating. And so my aha

moment was, so I went to Chick fil A, because that's God's

chicken, right. And I used to get a, I used to get a sandwich.

And I would dip every bite into God sauce, right, the Chick fil A

sauce. And I would love that. And I would see something very

interesting that the chicken sandwich, the lady particularly

had 350 calories. But each packet of Chick fil A sauce was

close to 140. And I'd have about two of those packets. So

then I saw Wait a second one sandwich is 350 calories. But

two packets of sauce was 280. That was almost that was

almost the same thing. 352 ad. So I thought to myself, wait

a second Yuri, I can eat two sandwiches, no sauce, and it

would almost be the same amount of calories. And I had

that aha moment. It's not so much how much food we're

eating. But it's how many calories we're eating. And oftentimes,

in some ways you're gaming the system as it were telling

me I don't understand what you're doing here.

Yes, because, yep. Because at the end of the day, the weight

loss works is there's a certain amount of calories your body

burns every single day, depending on your lifestyle, your

movement, how much walking, you're doing, whether you're

sitting, you're your body's digesting food, so your body is

burning X amount of calories in order to lose weight,

you just got to eat less than what you're burning. If that

happens, you create that deficit, and you're going to lose

weight. That is the basic science.

And so in some ways, it's in some ways as simple as you Yuri,

you just got to consume less than you burn. Is that kind of

ultimately, it's it's simple, simple body. Physics, right? Or? Yes.

So all right. So that's the first A is to be aware, right? Is that awareness.

And so when a client has those aha moments, we move them

into that second phase, and that is accuracy. Once we see kind

of how they've been eating, I start helping them make small

tweaks to what they're currently doing. See, Brad, for me,

weight loss needs to be sustainable and realistic. It's not

enough that we just lose weight. And we realize like, this isn't

sustainable. I can't keep going like this forever. So how you

lose weight is very important. So I'll meet the person where

they're at, I'll look at what they're eating. And then we'll

say things like, okay, let's make this small tweak, you're

adding a lot of oil or butter to your aches, what if we just

use the nonstick spray, and then ate that way. And so we've

drastically cut calories without necessarily taking away

the amount of food that they've been eating and making

workweeks makes it much more sustainable. So accuracy

is getting them into that calorie deficit consistently. And as they start losing weight.

So that's accuracy, we've got awareness

we've got accuracy, what's the third A?

third a, accelerate. So now that they're doing it, the car is

moving, it's rolling. Now, we asked the question, well, how

can we speed this process up? And that is accelerate? And so

I'll ask them the question of well, do you think you could work

out an extra day? Or what if we added 10 minutes of just

walking on the treadmill? After your weightlifting session? We

asked questions of what more can you do notice that's the

third phase, not the first phase, it's already overwhelming to

start the journey. And so sometimes it's a matter of just

parking at the end of the parking lot at a grocery store, and

no longer taking the elevator or escalator taking stairs.

And doing that over time, can add up. So that is the

accelerate, we start speeding up the process.

And it seemed like being consistent would be a part

of this accelerated process. What It not?

100% Consistency is key most people fail is because

they're not consistent, right? And they give up too soon.

So we've got awareness, we've got accuracy, we've got

accelerate, what's our fourth A?

And the fourth is advance, we begin to ask questions like what

is the best type of food to eat? Can we substitute this type of

food that you're eating for a much more nutritious food? Notice,

Brad That's the fourth phase. Mo program most diets, they

begin with that, oh, you eat white rice, rice, you can't do that you

have to have brown rice. Oh, you have you're doing this, you

can't eat that you must start eating this and it becomes so

overwhelming that it's just not realistic. It's ideal, but not realistic.

So that is advance once the person is exercising regularly, they're

in a calorie deficit, the now watching and noticing that their

clothes are more loose, they've downgraded a few sizes, they have

more energy, once they have all that momentum, then bringing

up the question of okay, look, I've noticed you're eating this type

of food. Now you're still losing weight by eating it. But if you

really want to fuel your body in a way, that's just going to just

take you to the next level, would you like to consider this

food option? They may say yes, they may say I'm not ready

for that change. And that is okay. But eventually we go to

more advanced nutrition to optimize their health and just

make sure that they're kind of performing at a high level.

Also, this is the place where your formula at the this

advanced stages where it is just because a part of who

you are, and is part of your lifestyle and who your life is.

At that point. Is that a fair assessment of your, you know,

the graduated nature of your system here that you want

people to in the advanced stage to live this life?

Yeah, yeah. And notice, I didn't give you the timeframe for

each of the phases because it's different, right? It's different.

Some people don't get to advance until two years in. And, and

so research shows 66 days for something to become a habit.

But do you know how long it takes for something to become a

lifestyle, 18 months, 18 to 22 months. And most people, they can

create a habit of exercise, January, February, they hit the year

strong, what ends up happening after that they stop, because

creating a habit is not everything. It's creating a lifestyle. And

to create a lifestyle, you need to be doing this for about 18

to 22 months. At that level, you're now excited to bring your

workout clothes on your vacation, because you're going to be

that crazy person that's now exercising early morning in Cancun.

And that's I think it's all true. And I do some research on that.

And some of the book I'm writing which shows a in my case,

it's about kind of a minimum of the six weeks or so to get to begin

to turn the corner a little bit or 40 days, six weeks, they will

have a 40 day way. But it has to do with you need that time

to be focused and concentrated on this and what I'm hearing you

say and the awareness and the accuracy stages. You got to work

to get out of debt as it were you got to really be conscious of it

be forking at it is good a lot of work to do your processes

or not at least initial stages. Is that fair?

It is. it's work, nothing good comes easy or free.

What do I put on we'll get it out is a lot of gimmick diets, a lot

of gimmick approaches would say it's super easy to lose weight

and to get into shape by this pill or this EQ piece of exercise

equipment or this program many times easy is somehow and

other incorporated into the to the marketing of the other product.

What do you say to people who talk about you say this is not a

gimmick program? So what are you then What the What are you

especially in comparison to those programs, which may,

you may think are gimmicks?

Yeah. So when I think of weight loss, when I'm creating someone's

program, I don't ask the question of how can so and so lose the

weight, a lot of diets, a lot of programs out there, that's what

they're concerned about how can so and so lose weight. And

so the way that they help them lose weight is just ridiculous,

and just not sustainable, very low calorie intake for the day.

You're always feeling hungry, you're miserable, and then just

go on a bench because it's just not sustainable, or they have

you do endless cardio, nonstop every day. And so the way

I think of weight loss is this, how can so and so lose weight in

such a way that once they reached their goal, there's nothing

else to go back to because the way they lost weight was realistic,

sustainable and enjoyable. So the process to me is

very important. And every single individual has their own lifestyle

has different amount of kids or no kids. It just looks completely

different. And they deserve their own strategy. You can't put

somebody else in somebody else's box. Everyone is different.

And so for me, my hats As simple plant serious results, so it's

not easy to lose weight per se, because then everybody would

lose weight. But it doesn't have to be complex. And sometimes

the industry, they make it so complex that it paralyzes people

to take action. I simplify weight loss, it does not have to

be complex. It's actually very simple what I'm

here to say it's simple but unnecessarily easy. It does take us

right over to the process here. So let's, let's go out to the people

that you serve, let's talk about, let's say you're going to be let's say we,

that my daughter and son in law, their family, we're going to look

okay, you're a You're the man for us are, what are, what do you

offer? How do you serve? Families who are in this situation?

What do you offer to people? How can people be a contact

with you and understand what you're, what you're all about that way?

Yeah, so a few things that kind of come in my coaching.

Number one, they get a custom exercise program, I have an

app that I customized our workout, the type of workouts, how

many sets, how many reps, what the rest time, all of that I take

the guesswork out for that person. So whether they're at the gym

working out or at home, we create a program around that,

then I provide nutrition coaching, again, it's not diet, it's more

of like a flexible dieting is what I call it. And that means I meet

that person where they're at, I show them how they can make

small tweaks to what they're already doing, that will get them

into the calorie deficit. As a busy mom or dad, you don't have

to create separate meals from the rest of the family. And so

the family's eating quote, unquote, normal food. And here's

the dieting parent eating bunch of you know, spinach

in the corner, like, it's not sustained.

I've seen that and experienced that. And that's, that's weird

for one thing, and it makes life a little there's some tension

with that, too. Okay, so how can people get a hold

if they want to get ahold of you.

So I live on Instagram and Facebook. If you're on Instagram, just

search for coach, Yuri underscore, you'll find my profile there,

I have a lot of free content and materials that I just give out in

my Instagram stories. So I had people just send me a DM saying,

Hey, I've been consuming your free content. And I've already

lost 15 pounds. So I'm a big believer, and just giving,

I don't hold anything back my value, Brad is actual the coaching,

and going and walking, walking and holding someone on a daily

basis to get them to their goal. As far as information. I'm not

smarter than chat GPT or Google. And so I'm not going to sit

there pretend that I have some kind of knowledge that you

can get anywhere. But I can do as a coach and as be that guide

that motivator that takes you from feeling stuck, and alone

in this journey, and putting you in a community with other like

minded moms and dad to our mission to become healthier

and happier. And walk this journey with you to ensure that

you actually reach your goal and not just lose that 10 to 15 pounds,

you can you know losing your whole entire life. So coaching is the value.

It will put links to your Instagram and our website, Dr. Brad miller.com.

So just one more thing, a Yuri. Let's give you talk with us.

My thoughts on Allah is that example here. Well, let's hear

about someone that you have worked with, who have seen

success with your with working with you to hear a testimonial.

where to begin, where to begin. Okay, let's talk about Elijah.

He started at 280. All right. And so he was doing my program

for about he's he's been with me for quite some time because

we've had other we've had other goals since he's lost it but he

went from 280 went down to 176. So he lost all of his fat. And

this is the most amazing part. This guy used to come home

after work, he works construction, and he would drink two

bottles of wine every night. And then just go to bed and then

repeat. That was his life. And so we got him to not only lose

almost 100 pounds, we got him to stop drinking all together.

And he went from just a sedentary lifestyle. It's just day

in day out doing not a whole lot to now he travels to different

towns and he does Spartan Races and he doesn't now with

his wife, the family has become way more active. And so

he's lost all of his fat and then he's like you're not done. I want

to put on about 15 pounds of muscle. So we took next like

seven months of just putting on muscle, and now he's in the

phase of now cutting back and getting rid of a little bit of

that excess fat that you naturally get when you put on muscle.

So he's kind of taken the whole journey of not just losing

weight, but then putting on muscle and now cutting back

down again. And his lifestyle is completed.

Yeah. And you've seen a change to man because of that.

And that is affirming to you that what you're sharing works

and that's a good thing. Well, good stuff here. It's a

real need out there. We know that I know that not only from

my own family as I shared, but I know it's a need out there

for many, many people to add, it's on their mind a lot, whether

they admit it or not, to you know, lose weight, get in shape,

and how it's integrated with other aspects of your life. You know,

your marital life, your family life, your mental health, your

spiritual health are all interconnected. And so you've done good

work here and appreciate it is to form a formula. And his

name name is Yuri Doroshuk, and it's all about helping busy

parents to lose weight without dieting, and he's been our

guest today on Beyond Adversity with

Dr. Brad Miller. Thanks for being our guest Yuri.