Rock Bottom Wake Up

Live Podcast Kickoff

Meet the Panelists

Chris Blood Clot Scare

Symptoms and Self Advocacy

Greg Identity and Help

Toby Silence and Burnout

Redefining Strength as Men

Owning Addiction Truth

Guilt Despite Good Life

Judgment Steals Love

Both Things Can Be True

Roomwide Struggle Exercise

Conversations Without Scripts

Mens Groups And Patience

Be The Lighthouse Closing

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/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

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 Closing

Support This Podcast and Canadian Men's Health Foundation
<a href="https://menshealthfoundation.ca/donate/">https://menshealthfoundation.ca/donate/</a>
The career is steady. The family is healthy. And on paper, life looks exactly the way it&rsquo;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&rsquo;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&rsquo;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&rsquo;t.&nbsp;
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 &ldquo;armor&rdquo; 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&rsquo;ll hear about:
<ul>
<li aria-level="1">The "Lighthouse" Concept: Why you don&rsquo;t need to steer someone else's ship; you just need to stand on solid rock.</li>
<li aria-level="1">Body Literacy: Recognizing when your physical symptoms like shortness of breath or persistent pain are actually a cry for help.</li>
<li aria-level="1">The Guilt Gap: Breaking the cycle of resentment that comes from struggling while "having it good."</li>
<li aria-level="1">Spontaneous Connection: Why the most important conversations don't happen at a boardroom table, but in the middle of everyday life.</li>
</ul>
This isn&rsquo;t a lecture or a self-help formula.
It&rsquo;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 - <a href="https://www.instagram.com/tobyhargrave">https://www.instagram.com/tobyhargrave</a>
Facebook - <a href="https://www.facebook.com/TheRealTobyHargrave/">https://www.facebook.com/TheRealTobyHargrave/</a>
Men&rsquo;s Health Champion - <a href="https://menshealthfoundation.ca/champions/toby-hargrave/">https://menshealthfoundation.ca/champions/toby-hargrave/</a>
 
Follow Greg Stewart
Instagram - <a href="https://www.instagram.com/greg_r_stewart/">https://www.instagram.com/greg_r_stewart/</a>
LinkedIn - <a href="https://www.linkedin.com/in/greg-stewart-ply-bba-7ab19161/">https://www.linkedin.com/in/greg-stewart-ply-bba-7ab19161/</a>
Website - <a href="https://themindfulete.ca/">https://themindfulete.ca/</a>
Men&rsquo;s Health Champion - <a href="https://menshealthfoundation.ca/champions/greg-stewart/">https://menshealthfoundation.ca/champions/greg-stewart/</a>
&nbsp;
Follow Chris Gailus
Instagram - <a href="https://www.instagram.com/chrisgailus/">https://www.instagram.com/chrisgailus/</a>
Facebook - <a href="https://www.facebook.com/chris.gailus.2025">https://www.facebook.com/chris.gailus.2025</a>
Get to Know Chris Gailus - <a href="https://www.youtube.com/watch?v=Bqeifo44uj8">https://www.youtube.com/watch?v=Bqeifo44uj8</a>
 
Follow Canadian Men&rsquo;s Health Foundation
Website - <a href="https://menshealthfoundation.ca/">https://menshealthfoundation.ca/</a>
Instagram - <a href="https://www.instagram.com/menshealthfdn/">https://www.instagram.com/menshealthfdn/</a>
Facebook - https://facebook.com/menshealthfoundation
&nbsp;
Follow Mike Cameron
Instagram - <a href="https://www.instagram.com/mikecameron.ca/">https://www.instagram.com/mikecameron.ca/</a>
Youtube - <a href="https://youtube.com/mikecameronspeaks">https://youtube.com/mikecameronspeaks</a>&nbsp;
Facebook - <a href="https://www.facebook.com/mikedavidcameron/">https://www.facebook.com/mikedavidcameron/</a>
X - <a href="https://x.com/axiommike">Mike Cameron (@axiommike) / X</a>&nbsp;
LinkedIn -<a href="https://linkedin.com/in/mikecameron"> https://linkedin.com/in/mikecameron </a>Website - <a href="https://mikecameron.ca/">https://mikecameron.ca/ </a>TedX Talk - <a href="https://www.ted.com/talks/mike_cameron_redefining_badass_the_way_we_think_about_strong_is_wrong">https://www.ted.com/talks/mike_cameron_redefining_badass_the_way_we_think_about_strong_is_wrong</a>
&nbsp;
Follow Trevor Botkin
Instagram - <a href="https://www.instagram.com/gsnscreative">https://www.instagram.com/gsnscreative</a>
Muster Point IG - <a href="https://www.instagram.com/the_musterpoint">https://www.instagram.com/the_musterpoint</a>
Facebook - <a href="https://www.facebook.com/gsnscreative">https://www.facebook.com/gsnscreative</a>
LinkedIn - <a href="https://www.linkedin.com/in/trevor-botkin-869ab5143/">https://www.linkedin.com/in/trevor-botkin-869ab5143/</a>
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 Closing

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.

The Don&rsquo;t Change Much Podcast is about men&rsquo;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.&nbsp;
Each episode, host Dan Murphy is joined by Canada&rsquo;s top influencers, world class athletes and subject matter experts who share their lived experiences and insights for better mental and physical health.&nbsp;
The goal is to have real conversations about the things so many of us don&rsquo;t prioritize: lowering stress, eating healthier, getting active and the impacts of not taking care of ourselves.&nbsp;
Don&rsquo;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&rsquo;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.&nbsp;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.

Don't Change Much

The Don’t Change Much Podcast is a men’s mental and physical health podcast for men who feel overwhelmed, under pressure, or quietly carrying more than they let on.

Hosted by Trevor Botkin and Mike Cameron, the show features honest, stigma-free conversations about men’s health — from mental health and emotional well-being to physical health, stress, anger, relationships, addiction, and resilience.

Twice a month, Trevor and Mike sit down with athletes, health experts, influential Canadians, and people with lived experience to talk about what men are facing right now. These are real conversations about feeling disconnected, struggling in silence, navigating loss or illness, rebuilding after crisis, and learning how to ask for help without shame.

Created by the Canadian Men’s Health Foundation, the trusted voice of men’s health, this podcast blends lived experience with expert-backed insight to help men take action earlier, prevent illness, and build healthier lives for themselves, their families, and their communities.

You don’t need to change everything.
Sometimes, not changing much, but changing something, can save your life.

The Don&rsquo;t Change Much Podcast is a men&rsquo;s mental and physical health podcast for men who feel overwhelmed, under pressure, or quietly carrying more than they let on.
Hosted by Trevor Botkin and Mike Cameron, the show features honest, stigma-free conversations about men&rsquo;s health &mdash; from mental health and emotional well-being to physical health, stress, anger, relationships, addiction, and resilience.
Twice a month, Trevor and Mike sit down with athletes, health experts, influential Canadians, and people with lived experience to talk about what men are facing right now. These are real conversations about feeling disconnected, struggling in silence, navigating loss or illness, rebuilding after crisis, and learning how to ask for help without shame.
Created by the Canadian Men&rsquo;s Health Foundation, the trusted voice of men&rsquo;s health, this podcast blends lived experience with expert-backed insight to help men take action earlier, prevent illness, and build healthier lives for themselves, their families, and their communities.
You don&rsquo;t need to change everything. Sometimes, not changing much, but changing something, can save your life.