Don't Change Much Podcast By Canadian Men’s Health Foundation cover art

Don't Change Much

Don't Change Much

By: Canadian Men’s Health Foundation
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The Don’t Change Much Podcast is about men’s mental and physical health and conversations that build awareness, educate and provide simple lifestyle tips to help men and their families take action for better well-being.

Each episode, host Dan Murphy is joined by Canada’s top influencers, world class athletes and subject matter experts who share their lived experiences and insights for better mental and physical health.

The goal is to have real conversations about the things so many of us don’t prioritize: lowering stress, eating healthier, getting active and the impacts of not taking care of ourselves.

Don’t Change Much is all about encouraging men to make simple changes that can have a big impact on their health, their families and their communities. Better health doesn’t have to mean a lifestyle overhaul.

Disclaimer: This podcast is intended for informational and educational purposes only. It is not intended to provide diagnosis or be a substitute for professional medical advice from a healthcare practitioner. You should not use the information provided in this podcast for diagnosing or treating a medical or health condition. If you have or suspect you have a medical or health problem, promptly consult your healthcare practitioner. While this podcast is carefully reviewed, the Canadian Men's Health Foundation does not take responsibility or liability for the medical accuracy of the information provided by its host or guests and is not liable for any direct or indirect claim, loss or damage arising from use of this podcast. It is the listeners' responsibility to check the accuracy and relevance of the information.

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Episodes
  • Most Men Wait Too Long. The Truth About Healthspan

    Most Men Wait Too Long. The Truth About Healthspan
    Mar 24 2026
    You feel fine. Nothing hurts. Everything seems normal. But that doesn’t always mean you’re healthy. In this episode of the Don’t Change Much Podcast, hosts Mike Cameron and Trevor Botkin sit down with medical oncologist and prevention researcher Dr. Zia Poonja to talk about a problem many men don’t realize they’re facing until it’s too late. The gap between feeling healthy and actually being healthy. Because for a lot of men, the warning signs don’t show up until years, sometimes decades, after the damage has already started. Dr. Poonja introduces the idea of healthspan. Not just how long you live, but how long you stay strong, capable, and independent. The conversation explores why so many men avoid doctors, delay testing, or assume they’re fine simply because they don’t have symptoms. And how that mindset can quietly lead to bigger problems later on. It also challenges the idea of “normal” health. Just because your numbers fall within a range doesn’t mean you’re operating at your best. One of the most powerful ideas in the episode is a simple shift in perspective. Instead of asking, “Do I feel okay right now?” Ask, “Am I building a body that will hold up 20 or 30 years from now?” Because the goal isn’t just to live longer. It’s to stay strong enough to actually enjoy the life you’ve built. This isn’t about fear or drastic change. It’s about paying attention earlier, making small adjustments, and giving yourself a better chance at a healthier future. In this episode, you’ll learn: Why many men feel healthy but aren’t actually healthyThe difference between lifespan vs healthspan (and why it matters)Why waiting for symptoms is one of the biggest health mistakes men makeHow “normal” test results can still hide underlying riskWhy strength and muscle are critical for long-term healthThe real reason men avoid doctors and delay testingHow to start thinking about your future health todaySimple ways men can take a more proactive approach to their health Support This Podcast and Canadian Men's Health Foundation https://menshealthfoundation.ca/donate/ Follow Dr Zia Poonja LinkedIn - https://www.linkedin.com/in/dr-zia-poonja-38481237/ Instagram - https://www.instagram.com/my_healthspan/ Facebook - https://www.facebook.com/ownmyhealthspan/ Website - https://www.myhealthspan.com/ Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/Instagram - https://www.instagram.com/menshealthfdn/Facebook - https://facebook.com/menshealthfoundation Follow Mike Cameron Instagram - https://www.instagram.com/mikecameron.ca/Youtube - https://youtube.com/mikecameronspeaks Facebook - https://www.facebook.com/mikedavidcameron/X - Mike Cameron (@axiommike) / X LinkedIn - https://linkedin.com/in/mikecameronWebsite - https://mikecameron.ca/TedX Talk - https://www.ted.com/talks/mike_cameron_redefining_badass_the_way_we_think_about_strong_is_wrong Follow Trevor Botkin Instagram - https://www.instagram.com/gsnscreativeMuster Point IG - https://www.instagram.com/the_musterpointFacebook - https://www.facebook.com/gsnscreativeLinkedIn - https://www.linkedin.com/in/trevor-botkin-869ab5143/Support Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.
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    34 mins
  • When Everything Looks Fine, But Life Still Feels Heavy

    When Everything Looks Fine, But Life Still Feels Heavy
    Mar 10 2026
    Support This Podcast and Canadian Men's Health Foundation https://menshealthfoundation.ca/donate/ The career is steady. The family is healthy. And on paper, life looks exactly the way it’s supposed to. But internally, the weight of carrying it all is starting to feel unsustainable. You might even catch yourself wondering why you feel so exhausted when you have so much to be grateful for. Sometimes life can look fine on the outside and still feel heavy on the inside. In this special live recording of the Don’t Change Much Podcast, hosts Mike Cameron and Trevor Botkin sit down with broadcaster Chris Gailus, Paralympic gold medalist Greg Stewart, and comedian Toby Hargrave for an honest conversation about the things men don’t usually say out loud. Chris shares how a sudden medical emergency forced him to start paying closer attention to his health. Greg reflects on how tying his identity to achievement left him searching for who he really was. Toby talks about the moment he realized burnout had quietly caught up with him. And Trevor speaks openly about the cost of pretending everything was fine when it wasn’t. What follows is a conversation about the pressure many men feel to hold everything together and what happens when that pressure finally cracks. The discussion moves from the “armor” men wear as providers to the simple but powerful idea of being a lighthouse for the people around them: someone who shows up, stands steady, and listens. In this episode you’ll hear about: The "Lighthouse" Concept: Why you don’t need to steer someone else's ship; you just need to stand on solid rock.Body Literacy: Recognizing when your physical symptoms like shortness of breath or persistent pain are actually a cry for help.The Guilt Gap: Breaking the cycle of resentment that comes from struggling while "having it good."Spontaneous Connection: Why the most important conversations don't happen at a boardroom table, but in the middle of everyday life. This isn’t a lecture or a self-help formula. It’s a group of men telling the truth about their lives and discovering that honesty might be one of the strongest things a man can do. Follow Toby Hargrave Instagram - https://www.instagram.com/tobyhargrave Facebook - https://www.facebook.com/TheRealTobyHargrave/ Men’s Health Champion - https://menshealthfoundation.ca/champions/toby-hargrave/ Follow Greg Stewart Instagram - https://www.instagram.com/greg_r_stewart/ LinkedIn - https://www.linkedin.com/in/greg-stewart-ply-bba-7ab19161/ Website - https://themindfulete.ca/ Men’s Health Champion - https://menshealthfoundation.ca/champions/greg-stewart/ Follow Chris Gailus Instagram - https://www.instagram.com/chrisgailus/ Facebook - https://www.facebook.com/chris.gailus.2025 Get to Know Chris Gailus - https://www.youtube.com/watch?v=Bqeifo44uj8 Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation Follow Mike Cameron Instagram - https://www.instagram.com/mikecameron.ca/ Youtube - https://youtube.com/mikecameronspeaks Facebook - https://www.facebook.com/mikedavidcameron/ X - Mike Cameron (@axiommike) / X LinkedIn - https://linkedin.com/in/mikecameronWebsite - https://mikecameron.ca/TedX Talk - https://www.ted.com/talks/mike_cameron_redefining_badass_the_way_we_think_about_strong_is_wrong Follow Trevor Botkin Instagram - https://www.instagram.com/gsnscreative Muster Point IG - https://www.instagram.com/the_musterpoint Facebook - https://www.facebook.com/gsnscreative LinkedIn - https://www.linkedin.com/in/trevor-botkin-869ab5143/ Chapters 00:00 Rock Bottom Wake Up 01:05 Live Podcast Kickoff 01:52 Meet the Panelists 03:53 Chris Blood Clot Scare 07:37 Symptoms and Self Advocacy 09:28 Greg Identity and Help 14:20 Toby Silence and Burnout 19:50 Redefining Strength as Men 21:05 Owning Addiction Truth 22:04 Guilt Despite Good Life 23:08 Judgment Steals Love 24:34 Both Things Can Be True 26:42 Roomwide Struggle Exercise 27:48 Conversations Without Scripts 28:47 Mens Groups And Patience 35:28 Be The Lighthouse ClosingSupport Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.
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    37 mins
  • The Hidden Cost of Carrying It Alone

    The Hidden Cost of Carrying It Alone
    Feb 24 2026
    Support This Podcast and Canadian Men's Health Foundation https://menshealthfoundation.ca/donate/ There are things many men carry that no one sees. Grief. Trauma. Pressure to hold it together. The belief that if you slow down or speak up, you’ll fall apart or let someone else down. In this episode, hosts Mike Cameron and Trevor Botkin sit down with former NHL player Bob Wilkie and filmmaker Shayne Putzlocher to talk about the documentary Sideways and the story behind it. At 17, Bob survived the 1986 Swift Current Broncos bus crash that killed four of his teammates. What followed wasn’t just resilience. It was silence. Substance use. Suicidal thoughts. Years of trying to function while carrying more than he knew how to process. The conversation moves beyond the crash. They unpack the belief that “caring” means worrying, stressing, and losing sleep. That if you’re not overwhelmed, you must not care enough. But when stress becomes constant, it doesn’t make you stronger, it just gets heavier. Eventually, that weight shows up somewhere. In your health. In your relationships. In the way you move through your own life. Inside this episode: Why silence can feel safer than telling the truthWhat unprocessed trauma can look like years laterThe difference between caring and carrying too muchPractical language for setting boundaries without blowing up relationshipsHow small moments of honesty reduce shame This isn’t about fixing yourself. It’s about taking the pack off your back, even for a minute, so you don’t have to carry it alone. Watch Sideways with CMHF We’re proud to be a partner on this film and help bring this story to more Canadians. Use the promo code CMHFSIDEWAYS to get $5 off the digital download and watch it at home. https://sidewaysdocumentary.ca/ Follow Bob Wilkie Instagram - https://www.instagram.com/igotmind1/Youtube - https://www.youtube.com/channel/UCpqCxLbVCoY0ZyCVtgBzd4QFacebook - https://www.facebook.com/igotmindLinkedIN - https://ca.linkedin.com/company/i-got-mindWebsite - https://igotmind.caPodcast - Tear off the Tape - https://podcasts.apple.com/us/podcast/tear-off-the-tape/id1836507415 Follow Shayne Putzlocher Website - https://trilight.ca/Youtube - https://www.youtube.com/channel/UCyyKGy5rwu6fbw7Swh9B6FQInstagram - https://www.instagram.com/sputzlocher/ Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/Instagram - https://www.instagram.com/menshealthfdn/Facebook - https://facebook.com/menshealthfoundation Follow Mike Cameron Instagram - https://www.instagram.com/mikecameron.ca/Youtube - https://youtube.com/mikecameronspeaks Facebook - https://www.facebook.com/mikedavidcameron/X - Mike Cameron (@axiommike) / X LinkedIn - https://linkedin.com/in/mikecameronWebsite - https://mikecameron.ca/TedX Talk - https://www.ted.com/talks/mike_cameron_redefining_badass_the_way_we_think_about_strong_is_wrong Follow Trevor Botkin Instagram - https://www.instagram.com/gsnscreativeMuster Point IG - https://www.instagram.com/the_musterpointFacebook - https://www.facebook.com/gsnscreativeLinkedIn - https://www.linkedin.com/in/trevor-botkin-869ab5143/Support Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.
    Show more Show less
    35 mins
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