Don't Change Much

Canadian Men’s Health Foundation
  • 5.0 (1)
  • MENTAL HEALTH
  • UPDATED SEMIMONTHLY

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.

  1. Why Talking Is the Toughest Thing Men Can Do

    2D AGO

    Why Talking Is the Toughest Thing Men Can Do

    For a lot of men, staying silent feels like strength. But what if it’s the opposite? In this episode of the Don’t Change Much Podcast, Paralympic gold medalist Greg Stewart challenges that belief head-on. In a raw, honest conversation with Mike Cameron and Trevor Botkin, Greg explores why silence has become the default for so many men and why talking might be the most courageous act there is. Greg shares his journey from elite sport to emotional burnout, and how learning to talk, ask for help, and sit with discomfort reshaped his sense of identity, resilience, and self-care. The conversation moves through fatherhood fears, intrusive thoughts, masculinity, and the unspoken rules that keep men isolated, even when they’re surrounded by people. You’ll hear: Why silence often masks fear, shame, or loneliness How “toughing it out” quietly leads to disconnection Why vulnerability builds trust, leadership, and real resilience Simple practices to pause, breathe, and stay present in hard moments If you’re looking for a real-world conversation about men’s health, mental health, and showing up more fully in your life, this episode meets you exactly where you are. 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/   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 LinkedIn - https://www.linkedin.com/in/trevor-botkin-869ab5143/ Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation Chapters 00:00 The Toughness Debate 00:36 Meet Greg Stewart: A Champion's Journey 02:35 Greg's Early Life and Challenges 04:47 The Turning Point: Seeking Help 05:44 Mindful Athlete: Embracing Vulnerability 08:49 The Power of Ownership and Responsibility 15:30 The Role of Vulnerability in Personal Growth 18:13 Self-Love and Healthy Relationships 19:51 Navigating Fatherhood: The Emotional Journey 20:10 Struggles and Realities of Expecting Fathers 21:26 The Importance of Acknowledging Emotions 22:30 Helplessness and Support During Childbirth 24:43 Intrusive Thoughts and Mental Health 28:25 Breaking the Patriarchy 31:15 The Role of Toughness and Resilience 34:24 Practical Takeaways for Mental Well-being See omnystudio.com/listener for privacy information.

    39 min
  2. From Rage to Relief: How to Pause Before You Explode

    12/23/2025

    From Rage to Relief: How to Pause Before You Explode

    A lot of men aren’t “angry guys.” They’re overwhelmed, disconnected, and running out of space to breathe, and it’s catching up with them. In this episode of the Don’t Change Much Podcast, Gene Bernier, CTO & Don’t Change Much Producer at CMHF, joins hosts Trevor Botkin and Mike Cameron on camera for an honest conversation about anger, men’s mental health, and why reacting isn’t the same thing as responding. Together, they break down how anger shows up in the body, why it’s often the only emotion men were taught to recognize, and how today’s social pressure is amplifying everyday frustration. The conversation moves from the pressures young men are facing today to how anger often masks sadness, fear, or feeling left behind. The turning point isn’t about “controlling” anger. It’s about learning how to pause before it explodes. Not therapy-speak. Not perfection. Just a small, practiced moment that can change the outcome. You’ll hear practical, real-world tools men can use immediately, including: How to use anger as a cue to slow down instead of reacting Why naming what you’re feeling changes everything How to pause long enough to choose a better response Why emotions are temporary, but consequences can be permanent How connection and listening can de-escalate even the hardest moments This episode is about resilience, self-care, and connection. Not fixing yourself and not getting it perfect, just learning how to show up with a little more awareness and a lot less damage.   Follow Gene Bernier Instagram - https://www.instagram.com/genebernier/ LinkedIn - https://www.linkedin.com/in/genebernier/   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 LinkedIn - https://www.linkedin.com/in/trevor-botkin-869ab5143/   Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation See omnystudio.com/listener for privacy information.

    34 min
  3. How Men Are Healing: Shame, Hope, and the Hard Work of Change

    12/09/2025

    How Men Are Healing: Shame, Hope, and the Hard Work of Change

    What happens when two men sit down, drop the armour, and tell the truth about who they really are? On this episode of the Don’t Change Much Podcast, we introduce our new co-hosts, Mike Cameron and Trevor Botkin—two guys who have lived through rock bottom, rebuilt their lives, and are still doing the work every day. They share the same mission: help men close the gap between who they are and who they want to be. In this raw and hopeful conversation, Mike and Trevor unpack what healing actually looks like for men—navigating shame, asking for help, getting blindsided by grief, and learning to show up as the man you want to be, not the one you’re pretending to be. They share their stories of addiction, trauma, devastating loss, and the life-saving power of connection. What emerges is a powerful reminder that resilience isn’t only about being strong… it’s also about learning to feel again. This isn’t self-help fluff. It’s the hard, uncomfortable, life-changing work of becoming emotionally honest. You’ll hear: • Why men avoid asking for help and how to break that pattern• How shame fuels isolation and what stops it from running your life• The simple question Mike uses to course-correct when he’s slipping• Why Trevor believes self-forgiveness is the most unselfish thing a man can do If you’ve ever felt stuck, alone, or like you’re not the man you want to be, this conversation is your reminder: healing is possible… and you don’t have to do it on your own.   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/mikecameron Website - 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 LinkedIn - https://www.linkedin.com/in/trevor-botkin-869ab5143/   Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation Chapters 00:00 Introduction: The Struggle with Humility 00:50 Meet the Hosts: Mike and Trevor 01:21 The Importance of Human Connection 02:55 Personal Journeys: Overcoming Challenges 06:21 The Power of Vulnerability and Asking for Help 09:27 A Heartbreaking Loss: Mike's Story 14:09 Honoring Colleen: Making Beautiful Shit Happen 18:22 Finding Beauty in Grief: Trevor's Story 19:20 Coping with Loss and Family Support 21:02 Finding Strength in Vulnerability 21:38 Redefining Masculinity 22:28 The Power of Emotional Connection 23:28 Overcoming Addiction and Self-Discovery 26:10 The Importance of Sharing Stories 29:37 Navigating Shame and Forgiveness 33:49 Building a Hopeful Future See omnystudio.com/listener for privacy information.

    36 min
  4. The Myth That Helping Men Hurts Women, And What’s Actually True

    11/19/2025

    The Myth That Helping Men Hurts Women, And What’s Actually True

    We've been taught that supporting men's health somehow takes away from supporting women's health. This episode shatters that zero-sum myth, arguing that raising one boat raises all. Host Buzz Bishop is joined by Nicky Dhaliwal (Canadian Men's Health Foundation), Mike Cameron (Connected Men), and Clair Davis (Midlife Mentors) to discuss why men's health is family health.  The group gets honest about what they’re seeing in homes, workplaces, and communities: women feeling judged for supporting men; men afraid of mentoring after #MeToo; and young men experiencing anger at nearly double the national rate.  They dive into startling CMHF research showing 50% of young men (19–29) are at risk of problem anger and violent impulses. The key to breaking this cycle and building resilience? Deep Connection This episode offers tangible self-care and connection steps to support men's mental health: The Power of Exclusive Spaces: Why men-only workshops create a unique, safe dynamic where men feel permission to open up and be vulnerable. Be Curious, Not Assuming: Claire shares the need to be curious about the men in your life and avoid the shame-based assumptions that keep the shadow bag closed. Use Silence as a Tool: When you ask, "How are you?" allow the silence to breathe; that’s where the truth shows up. Emotions Drive Behavior: Mike explains the sequence: emotion → decisions → behaviors → results. Hug Until They Let Go: A beautifully simple piece of advice from CMHF/Blueprint for building stronger relationships with your kids. A healthy man is not a perfect man. He just needs a thousand small acts of connection to move the needle. Tune in to find out how to create the space for those acts. Follow Claire Davis Instagram - https://www.instagram.com/midlifementors/ Youtube - https://www.youtube.com/c/themidlifementors Facebook - https://www.facebook.com/groups/themidlifementorscommunity Website - https://themidlifementors.com/ 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 Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation See omnystudio.com/listener for privacy information.

    28 min
  5. When Anger Helps (and When It Hurts)

    11/12/2025

    When Anger Helps (and When It Hurts)

    What if your anger isn't really anger at all? What if it's grief? Or fear? Or shame? Or something else entirely? On this episode of Don't Change Much, host Buzz Bishop speaks with Dr. David Kuhl, a UBC professor and physician who believes that learning to be emotionally honest is the key to being a better man, partner, and father. Get ready to look under the anger and find out what's really going on. Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation  See omnystudio.com/listener for privacy information.

    30 min
  6. How Can Men Build Sustainable Health Habits That Last?

    10/07/2025

    How Can Men Build Sustainable Health Habits That Last?

    Struggling with an all-or-nothing approach to fitness? This episode explores why the best strategy is, quite literally, "don't change much." Health Psychologist Dr. Eli Puterman and Personal Trainer Tim Kelly explain how to overcome common mental barriers when starting a new routine. Learn the science of how movement trains your body to better handle stress and why even a 10-minute walk provides a powerful mental and physical boost. Dr. Eli Puterman is a clinical counsellor and Associate Professor in the School of Kinesiology at the University of British Columbia, as well as the Canada Research Chair in Physical Activity and Health. He directs the Fitness, Aging, and Stress (FAST) Lab, where he investigates how physical activity can protect against the negative effects of stress on cellular aging and mental health. Tim Kelly is the Head of Fitness Experience for Club 16 Trevor Linden Fitness. With over 20 years of experience, he is dedicated to advancing the professional development of personal trainers, equipping them with the knowledge and skills to deliver exceptional client experiences. Tim is passionate about making health and wellness approachable for everyone. As a contributor to DontChangeMuch.ca, he specializes in breaking down complex goals into small, sustainable actions that help people succeed—whether they are fitness professionals or individuals just beginning their journey. Follow Tim Kelly Instagram - https://www.instagram.com/timkellyclub16/ LinkedIn - https://www.linkedin.com/in/timothy-kelly-03726b/ Connect with Dr. Eli Puterman https://www.psychologytoday.com/ca/therapists/eli-puterman-vancouver-bc/1333323 Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation Chapters 00:12 The Secret to Handling Stress00:18 Meet the Experts: Dr. Eli Putman and Tim Kelly03:14 Overcoming Mental Barriers in the Gym05:40 The Science Behind Exercise and Stress07:21 Maintaining Consistency in Exercise09:13 Movement vs. Exercise10:47 Low-Intensity Workouts and Heart Rate17:10 The Importance of Healthspan20:14 The Mental Benefits of Exercise22:36 First Steps to Breaking Bad Habits24:06 Conclusion and Final Thoughts See omnystudio.com/listener for privacy information.

    25 min
  7. What Hockey Didn’t Teach Trevor Linden About Men’s Health

    09/23/2025

    What Hockey Didn’t Teach Trevor Linden About Men’s Health

    What happens when the habits that make you successful in sports don’t work in life? As a teenager, Trevor Linden was drafted second overall by the Vancouver Canucks. By 21, he was the team captain. The mindset that drove him to push harder, never showing weakness, left him carrying a weight many men know too well: suffering in silence. In this candid conversation with host Dan Murphy, Trevor shares the lessons hockey didn’t teach him: the power of connection, the guidance of mentors, and why caring for your mental and physical health is not optional. Whether you’re chasing goals at work, raising a family, or just trying to feel your best, Trevor’s story is a reminder that it’s never too late to make small, meaningful changes—and that real strength comes from taking care of yourself and those who count on you.   Follow Trevor Linden Instagram - https://www.instagram.com/trevor_linden/ Champion Profile - https://menshealthfoundation.ca/champions/trevor-linden/ Website - https://www.trevorlindenfitness.com/ Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation Chapters 00:55 Trevor Linden's Early Life and Family Values 02:29 Journey to Professional Hockey 05:32 Becoming a Leader and Captain 08:27 Lessons from a Hockey Career 10:55 Transition to Post-Playing Days 13:30 Promoting Men's Health and Wellness 17:22 Business Ventures and Leadership 21:05 Setting an Example for the Next Generation 23:10 Concluding Thoughts and Final Message See omnystudio.com/listener for privacy information.

    30 min
  8. From Breaking Point to Brotherhood in the Trades: Men Confront Suicide, Survival & Hope

    09/10/2025

    From Breaking Point to Brotherhood in the Trades: Men Confront Suicide, Survival & Hope

    For many men in the trades, work is more than a job; it’s an identity. But the weight of long hours, money stress, and pressure to “be strong” can become overwhelming, with devastating consequences. In this raw and deeply human episode, host Buzz Bishop sits down with Trevor Botkin (The FORGE), Andrew Perez (Canadian Association for Suicide Prevention), and two men - Mitch Orton and Rob Saloman - who lost a brother or son who worked in the trades.  Together, they break the silence around pressure, identity, and the weight of “being the tough guy.” What unfolds is a conversation about survival, brotherhood, and change. From lived experience to national advocacy, each voice shows that while the crisis is real, so is the possibility of hope. You’ll come away with:💡 Why peer-to-peer conversations cut through stigma💡 Signs to look for when someone you love is struggling💡 How even one honest conversation can save a life This is not just about suicide prevention. It’s about building stronger connections, redefining strength, and reminding every man: you are not alone. If you or a loved one needs support, please call or text 988 to reach Canada’s Suicide Crisis Helpline. Learn more about the The FORGE - https://entertheforge.ca/ CASP - https://suicideprevention.ca/ Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation See omnystudio.com/listener for privacy information.

    41 min
See All (58)

Hosts & Guests

About

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.

Information

  • Creator
    Canadian Men’s Health Foundation
  • Years Active
    2022 - 2026
  • Episodes
    58
  • Rating
    Explicit
  • Copyright
    © 2026 Canadian Men's Health Foundation
  • Show Website
    Don't Change Much

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