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Don’t worry, be healthier — one small step at a time

by | Jun 17, 2020 | Get Active

Canadian comedian shares his journey from worried dad to man with a plan to make manageable lifestyle changes.

For many Canadian guys, this bit from Toby Hargrave’s stand-up comedy routine is funny because it’s true: “I’m at that age where sometimes things hurt and I have no idea why. If you’re 20 and you show up to work with a limp there’s always some kind of epic adventure behind it. Today I show up with a limp and people are like, “What happened?” And I’m like, “I don’t know!”

Toby, 44, describes himself as “spectacularly average.” The actor and comedian, who lives with his young family on British Columbia’s Sunshine Coast, carries about 265 pounds on his six-foot-tall frame. He has spent most of his adult life drinking alcohol almost every day, and does most of the cooking in his household. With “comfort foods like ribs, roasts and pierogies” among his favourite dishes, counting calories has been a foreign concept. With a family to support and career to pursue, exercise tends to end up on the back burner.

About a year ago, following the birth of his second child, Toby began to worry about his health (or lack thereof). Then he was informed about a partnership between Telus Corp. and the Canadian Men’s Health Foundation — the organisation behind the blog you’re reading — to produce a men’s health documentary. Toby’s goal of learning how to be healthier and lose weight turned out to be a perfect fit for the video at the top of this page, while his hilarious credentials speak for themselves.

Toby Hargrave in his garage thinking

Step 1: YouCheck

Before his concerns arose, Toby jokes that “an undiagnosed case of lazy” prevented him from learning more about the state of his health and how to improve it. His first move, then, is to assess his health using the CMHF’s YouCheck tool. The free online survey asks 18 questions about health history and lifestyle, and then assesses the risk of developing eight of the most common diseases and conditions among Canadian men.

“That first step wasn’t so hard,” Toby says after using YouCheck. With a couple of flags raised, but no imminent dangers detected, he moves on to Step 2…

Toby Hargrave by beach standing tall on a log

Step 2: See your doctor

Next Toby meets with Dr. Robert Menzies, a Vancouver-based family doctor. As part of the appointment Toby had already undergone a battery of standard medical tests, and is clearly relieved when Dr. Menzies gives him the all-clear. “It’s freeing when you have all this information that you need to know,” Toby says. “I’m not saying I don’t have to worry about my health, but I’m now not worried that my liver is about to fail. I’m not worried I’m about to develop Type 2 Diabetes by next week.”

However, Dr. Menzies does have some important suggestions. “We try to encourage people to drink no more than two drinks a day as an adult male,” he says. Toby chuckles in response, but the message is clear: Less alcohol, even a little bit less each day, can have big health benefits.

Losing a few pounds would also improve Toby’s health, the GP says, adding that “the main thing is that you stay fit and active and watch what you eat. If you do that, usually, you’ll find that the pounds do come off. It’s not about making a huge change, it’s about making a bunch of little changes here and there.”

What kind of little changes? Watch the video, or keep reading…

Step 3: Re-think the supermarket

Toby heads to a local supermarket with Ned Bell, the Vancouver Aquarium’s executive chef. Ned nudges Toby away from his favourite section of the store — the red meat section — and into the seafood section. “We have this idea that (meals) need to be big, but I’d prefer you to eat quality,” Ned says, encouraging Toby to try healthier fish instead of massive steaks. If he wants to eat more of something, Ned adds, he can always enjoy as many fruits and vegetables as he wants!

Toby is skeptical at first, but when his four-year-old daughter asks for a second helping of asparagus, “I realized that I might be doing something right,” he says. Since then, Toby has “rediscovered salads,” and makes meals that incorporate ingredients like pita bread, small amounts of feta cheese, tomatoes, olives and chicken. “After you’re done eating,” he quips, “you don’t feel like you ate a bowling ball.” He has also reduced his alcohol intake, as Dr. Menzies suggested, and swapped sugary soda pop for water.

Toby Hargrave biking with dog

Step 4: Exercise

The cameras follow Toby to a barbecue restaurant, where he meets with two buddies. They discuss their efforts to live healthier, with Toby saying that the biggest bombshell from his recent medical checkup “was that there were no bombshells.”

When the topic of exercise comes up, Toby admits that he doesn’t do much. That’s when the offer is made: Would Toby like to join one of his friends for a run in the park?

See how that pans out, and check out more easy steps for getting fit, by watching the video.

This article was originally published on January 6, 2019.

Photography by: Ken Cheng

If you’re thinking about fitting easy exercise into your day, we’ve got your back.

Download “The 10 Minute Man Workout” ebook right now.

Adam Bisby
Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two who has been covering men’s health for more than 20 years. As well as researching and blogging for Don’t Change Much since 2015, Adam’s award-winning work has appeared in the Globe and Mail, Toronto Star and National Post newspapers, in magazines such as Explore, Reader’s Digest and Canadian Family, and on websites including MSN and Toronto.com. Visit Adam’s website for more information on what he does.

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  1. Avatar

    Loved the video. Very helpful, informative and motivational.

  2. Avatar

    Thanks Tom
    ventured in to this web site only to find out its up to me
    so we can start by like you did had a physical going on the sky walk august 17 on my birthday 55 see if I could scar more concern in to me

    Thanks nothing but cancer mental illness both sides of my family
    with education and willpower I know we can cross that bridge

  3. Avatar

    I really appreciate all the effort going into this campaign. I’ve made many changes, thank you!

    • Timothy

      Hi Mike, We’re thrilled you’re part of our growing community. More importantly, you’ve made many changes. Congrats and you’re most welcome!

  4. Avatar

    Well done! Good practical advice and Toby does a terrific job! Thanks Telus for finally talking about men’s health.

  5. Don't Change Much

    Hi Robert,
    First, whew on you not being more injured in the accident. Also, great advice. When cycling wearing a helmet – it is a must! And you are 100% correct, if you have an accident and you hit your head, your helmet needs to be replaced. The structural integrity of the helmet has been compromised and needs to be replaced. Great tips and comment – thanks for sharing with the audience.

  6. Don't Change Much

    Thanks Jawad, glad the team at CMHF was helpful in your health journey. All the best in 2019, and remember it is all about small steps to better health.

  7. Avatar

    Loved the video. Very helpful, informative and motivational.

    • Don't Change Much

      Thanks Jawad, glad the team at CMHF was helpful in your health journey. All the best in 2019, and remember it is all about small steps to better health.

  8. Avatar

    I tried signing up but was told my email is invalid

    • Don't Change Much

      Hi Karl, Are you still experiencing issues signing up?

  9. Avatar

    I have to point this out because I had a recent crash while cycling: you gotta wear a helmet all the time while on a bike. Too many people think they’re not at risk for a fall. I’m a pretty steady cyclist (averaging over 250km per week, every week, all year) and while I hadn’t had a wipeout in a few years, I fell on a road a couple of months ago and judging from the damage to my helmet I was spared a concussion (or worse), as well as spared having my scalp ripped to shreds by the road surface. Helmets are one-crash-and-replace and that thing was worth every cent when I think of the alternative. I bought a new helmet the next day. I even put one on when I am working on my bicycle and want to go up and down the block to test the maintenance effort.


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