Don't Change Much

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 ThoughtsSupport Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.

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 MessageSupport Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.

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 Support Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.

When Richie Bullbrook was a kid, a cartoon sparked a passion that’s taken him around the world. Now 22, he’s one of Canada’s top-ranked park and vert skateboarders, an Olympic hopeful, and a National Champion for the Canadian Men’s Health Foundation. In this conversation, Richie opens up about the promise he made to his dad before he passed, the mental health challenges he’s faced, and the self-care habits that keep him grounded through injuries, setbacks, and pressure at the highest level. You’ll hear how Richie turned personal loss into fuel for his goals, why mentorship matters for men’s health, and the lessons he’s learned about resilience—on and off the skateboard. It’s a powerful reminder that mental health isn’t about going it alone, but leaning into the people and purpose that keep you moving forward. Follow Richie Bullbrook Instagram - https://www.instagram.com/richiebullbrook/ TikTok - https://www.tiktok.com/@richiebullbrook LinkedIn - https://www.linkedin.com/in/richie-bullbrook-b27535270/ James Bullbrook Memorial Scholarship - https://curiouspublic.com/bullbrook-scholarship/ Richie’s “For Dad” - https://www.youtube.com/watch?v=HkVcvBuA3Fs Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation Support Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.

Real change starts with real conversations. When Sachin Latti and Glen Ivan set out to cross Canada, they didn’t expect the most powerful part of the journey to happen between the steps—in honest, off-the-cuff conversations with strangers. In this episode, Canadian Men's Health Foundation’s CEO, Kenton Boston, welcomes them back to the podcast, joined by Dr. David Kuhl, to reflect on what these moments are teaching them. From roadside chats to quiet community meetups, it’s clear: the people they meet aren’t looking for advice—they’re looking for connection. Together, they explore why openness matters, how simply “going first” gives others permission to speak up, and why creating space for these conversations may be the most powerful tool we have for men’s mental health.   Follow Sach.in.Motion  Instagram - https://www.instagram.com/sach.in.motion/ Website - https://sachinmotion.ca/ Youtube - https://www.youtube.com/@sachinmotion Facebook - https://www.facebook.com/people/sachinmotion/100087280530395 Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation Chapters 01:17 Mental Health Conversations on the Road 02:46 Glenn Ivan's Perspective 04:27 Dr. David Kuhl Joins the Discussion 06:38 Community Engagement and Impact 10:38 Personal Stories and Reflections 18:53 Physical and Mental Challenges of the Journey 24:01 Balancing Work and Running 25:39 Driven by Purpose 26:58 Empowering Others Through Purpose 28:24 Mental Challenges and Running 30:36 The Importance of Connection 32:15 Creating a Supportive Community 34:24 Personal Reflections and Motivation 37:21 Final Thoughts and Gratitude 46:10 Closing Remarks and ResourcesSupport Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.

Suicidal ideation among Canadian farmers is nearly twice as high as in the general population. Farming is more than a job, it’s a way of life. But the same pride and resilience that keep farms running can make it hard to ask for help when things start to fall apart. In this episode, rural mental health therapist Chad Bouma joins host Buzz Bishop to talk about the emotional toll of isolation, burnout, and silence in farming communities and it’s impact on men’s health. As part of the Canadian Centre for Agricultural Wellbeing, Chad supports farmers across the country offering insight into what stress looks like behind the scenes and how to recognize the signs before it’s too late. Whether you’re on a tractor or know someone who is, this conversation reveals the hidden struggles many rural men face and what we can all do to help. You’ll learn how to spot warning signs, why connection matters, our role with supporting mental health and where farmers can access free, confidential, 24/7 support.   National Farmer Crisis Line 1-866-FARMS01 Call anytime — 24/7, 365 days a year.   Follow Canadian Centre for Agricultural Wellbeing Website - https://ccaw.ca/ Instagram - https://www.instagram.com/cdnagwellbeing/ Facebook - https://www.facebook.com/people/Canadian-Centre-For-Agricultural-Wellbeing/100087880784194/ LinkedIn - https://www.linkedin.com/company/canadian-centre-for-agricultural-wellbeing/ X - https://x.com/CDNAgWellbeing 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 to Farmers' Mental Health 01:10 Meet Chad Boma: A Lifelong Connection to Farming 04:07 The Journey to the Canadian Center for Agricultural Wellbeing 06:33 Understanding Farmers' Mental Health Challenges 12:38 The Weight of Farming: Isolation and Responsibility 16:33 Recognizing and Addressing Mental Health Issues 23:52 Support Systems and Resources for Farmers 31:49 You're Not AloneSupport Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.

What does men’s health really look like in Canada today? From rising rates of anxiety and burnout to declining trust in institutions, a new report from Movember reveals the challenges men face and what to do about it. Movember Canada's Country Director, Todd Minerson and CMHF President & CEO, Kenton Boston unpack the findings of 'The Real Face of Men's Health' report. They discuss how social isolation, burnout, and health anxiety affect men and what we can all do to better support them. It's time for a new conversation about what it means to be a healthy man and that conversation starts now. The Real Face of Men’s Health Report - https://ca.movember.com/the-real-face-of-mens-health Never Alone - Men’s Health Month 2025 - https://menshealthfoundation.ca/canadian-mens-health-month/ Follow Movember Instagram - https://www.instagram.com/movember/ X - http://twitter.com/MovemberCA Facebook - https://www.facebook.com/MovemberCanada LinkedIn - http://www.linkedin.com/company/1612151 Website - https://ca.movember.com/ Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation Chapters 00:23 Shocking Men's Health Statistics 00:56 Guest Introduction: Todd Minerson 01:27 The Impact of Movember 03:12 Latest Research on Men's Health 04:40 Challenges in Men's Health 05:58 The Role of Society and Media 08:11 Personal Stories and Experiences 11:12 Engaging Younger Generations 14:59 The Role of Government and Policy 24:12 Call to Action: Building a Men's Health Movement 27:29 Conclusion: Collective Efforts for Better HealthSupport Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.

How do you rebuild when everything falls apart?After divorce, burnout, depression, and financial collapse, Sachin Latti found himself alone in the basement of the home he once shared with his ex-wife and daughter. Emotionally drained and isolated, he struggled with shame, sadness, and the feeling that he had nothing left. With no access to the gym or jiu-jitsu—his go-to outlets for mental health—he turned to something he’d always hated: running. What started as short, painful jogs just to stay sane slowly became a daily ritual that helped him begin to heal. Now, Sachin is preparing to run across Canada to raise awareness for the mental health of veterans, first responders, and men like him. In this episode, he shares the mindset shifts, small daily changes, and hard-earned lessons that helped him turn pain into purpose. He talks about how therapy, medication, reading, and taking ownership helped him transform—and why no man should feel like he has to face his struggles alone. Follow Sachin on his run across Canada and Donate https://sachinmotion.ca/   Follow Sachin Latti Instagram - https://www.instagram.com/sach.in.motion Youtube - https://www.youtube.com/@sachinmotion Facebook - https://www.facebook.com/people/sachinmotion/100087280530395   Never Alone - Men’s Health Month 2025 https://menshealthfoundation.ca/canadian-mens-health-month/   Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation Chapters 00:22 Meet Sachin Lati: A Journey of Resilience 01:56 Early Life: Immigrant Story and Family Struggles 09:57 Pandemic Reflections: Mental Health Awakening 13:32 Running as Therapy: Transforming Pain into Purpose 14:31 The Big Challenge: Running Across Canada 20:44 Mental Health Advocacy: Focus on First Responders and Veterans 28:12 Final Thoughts and How to SupportSupport Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.

What happens when life knocks you down and you choose to paddle forward anyway? Mike Shoreman—Mental Wellness Advocate, Author & Speaker—joins special host Kenton Boston to share his powerful story of resilience. After a rare neurological disorder stripped him of his mobility and independence, Mike shut himself off from others, leading to a mental health crisis. With support and therapy, he found purpose again and became the first person to cross all five Great Lakes on a paddleboard, raising funds and awareness for mental health initiatives. Now a Champion for the Canadian Men’s Health Foundation, Mike talks openly about the importance of reaching out and why building your “crew” can help you weather life’s toughest waters. Whether navigating your own mental health or supporting someone who is, this conversation reminds us that we don’t get through hard times alone and that small acts of courage can lead to extraordinary change.  This is a story of survival and hope you don't want to miss.   Get a copy of Light Keepers https://www.amazon.ca/Lightkeepers-Becoming-Harbour-Mental-Health-ebook/dp/B0DKL9ZDVK Mike’s Documentary When Hope Breaks Through is available to stream https://mikeshoreman.com/documentary/ Mike's National Champion for Canadian Men’s Health Foundation Announcement https://menshealthfoundation.ca/champions/mike-shoreman/ Check out the recap of this episode https://dontchangemuch.ca/mental-health/mike-shoreman-story-cmhf/   Follow Mike Shoreman Instagram - https://www.instagram.com/mike_shoreman LinkedIn - https://www.linkedin.com/in/mike-shoreman-5a1446198/ Facebook - https://www.facebook.com/eastofsixsup.standupaddleboarding X - https://twitter.com/MikeShoreman Website - https://mikeshoreman.com/ Follow the Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation Chapters 00:33   Meet Mike Shoreman: Mental Wellness Advocate, Author & Speaker 02:11 Mike's Paddleboarding Journey 04:01 The Life-Altering Diagnosis 07:19 Mental Health Struggles and Support Systems 13:09 The Turning Point: Crisis and Recovery 16:13 Raising Awareness: Paddleboarding Across the Great Lakes 24:36 The Power of Community and Support 28:38 Documentary and Book: Spreading Hope 30:41 Conclusion: Peaks and ValleysSupport Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.

What happens when three musicians decide to drop the act and show up as their real selves? In this episode, The Codas — Braden, Taylor, and Josh — join Buzz Bishop to talk about how music, brotherhood, and honesty have become their tools for navigating mental health. From journaling, group songwriting and calling each other out with love, this rising Canadian folk-rock artists open up about the power of small changes and honest conversations. Their new album, Counterfeit Cowboy, explores what it means to let go of the fake tough guy persona and be real. Even more, $1 from every ticket on their tour supports the Canadian Men’s Health Foundation’s mental health no-cost counselling initiative. Whether you're in your feelings or just finding the courage to share them, this episode offers music, meaning, and a whole lot of heart.   Listen to The Codas Spotify - https://open.spotify.com/artist/3uS6kNiCnEEJGNJMrL1rI3?si=AbO_R3y5QI2LAn4RSZljRg Apple Music - https://music.apple.com/ca/artist/the-codas/1478006393 Amazon Music - https://music.amazon.ca/artists/B00SRI63BC/the-codas?marketplaceId=ART4WZ8MWBX2Y&musicTerritory=CA&ref=dm_sh_1aE7OhUPC1GbUriAVY8TAsvcv Follow The Codas Instagram - https://www.instagram.com/thecodas Youtube - https://www.youtube.com/channel/UCoT23MA-nMV243Gw5FMn6mQ Facebook - https://www.facebook.com/thecodasmusic/ TikTok - https://www.tiktok.com/@the.codas Website - https://www.thecodas.com/ Follow Canadian Men’s Health Foundation Website - https://menshealthfoundation.ca/ Instagram - https://www.instagram.com/menshealthfdn/ Facebook - https://facebook.com/menshealthfoundation Chapters 00:28 Meet The Codas: Rising Folk Rock Band 01:33 Band Origins: The Formation of The Codas 03:17 Musical Evolution: Finding Their Sound 07:07 The Power of Vulnerability: Writing and Brotherhood 13:55 Tour Life: On the Road with The Codas 15:47 Supporting Men's Mental Health: The Mission 21:12 Counterfeit Cowboy: Themes and Inspirations 27:14 Conclusion: Small Changes, Big ImpactSupport Men & Their Familes: https://menshealthfoundation.ca/donate/See omnystudio.com/listener for privacy information.