Athlete with Asthma Show

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Newly diagnosed with asthma and feeling overwhelmed? This episode breaks down exactly what to do first so you can take control of your breathing, your confidence, and your future. I have lived with asthma for over 30 years and went from being diagnosed as a child to becoming an ultrarunner completing 100 kilometer races. In this video, I share the exact first 3 steps I wish I knew when I was newly diagnosed. You will learn how to: Understand your asthma triggers and what actually stacks risk in your daily life Use a simple breathing technique to stay calm and in control during symptoms Build lung strength over time using a progressive approach that supports long term performance This is not about limitation. It is about learning how your body works so you can keep doing the things you love with more control and confidence. Whether your asthma is exercise induced or triggered by environment, diet, stress, or illness, this video will help you start building a clearer plan today. You are not stuck. You are just getting started. Chapters:00:00 Welcome to Athlete With Asthma show00:46 New Diagnosis Reassurance01:54 Step 1 Identify your asthma triggers02:45 Diet, allergies, and trigger stacking explained06:32 Illness, stress, sleep, and dehydration as triggers08:51 Step 2 Breathing technique using audible exhales12:09 Step 3 Building lung strength safely over time12:38 Progressive overload approach for lung training17:01 Final thoughts and an invitation to join Athlete With Asthma healthy living guide ▶️ Other Helpful Video: Why Asthma Feels Random, But Isn’t: https://youtu.be/TUAhtD57BVM I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide If you’re dealing with plantar fasciitis or stubborn heel pain but don’t want to stop running, this video shows you exactly how I recovered while continuing to train. I break down what actually causes plantar fasciitis, why it often starts higher up the chain in your calves, hamstrings, and quads, and how I reversed two and a half years of pain using a simple but consistent system. You’ll learn how I adjusted my training, rebuilt strength, and created a nightly recovery routine that finally helped me reduce inflammation and get back to pain free running. This includes the exact tools and methods I used to support long term healing and prevent flare ups while staying active. Whether you’re a runner, athlete, or just struggling with heel pain, this video will help you understand the root cause and give you a practical path forward without fully stopping movement. 🔗 Resources I Mentioned in This Video: Compression bands/wods: https://amzn.to/3Q4np64 Foot Roller/Massager: https://amzn.to/4azJK3p Foot/Calf Stretcher: https://amzn.to/4s8hj2e Chapters:00:00 Welcome to Athlete With Asthma show02:04 what plantar fasciitis feels like and why it happens04:31 why you must treat the whole kinetic chain07:42 my ultra running experience and injury story09:46 step one how I reduced mileage without stopping running14:00 step two rebuilding strength to prevent heel pain17:56 nightly recovery routine that changed everything18:56 tool one how I use the WOD band for fascia release22:45 tool two foot roller technique for heel pain relief24:59 tool three calf and foot stretcher for mobility27:38 building a long term support and recovery system31:56 final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide I thought asthma would hold me back. Instead, it became the reason I live stronger, healthier, and more intentionally today. In this episode, I share how asthma didn’t just challenge me. It shaped me. From learning to truly listen to my body, to building consistent exercise habits, to discovering hidden health issues early, asthma has ultimately saved my life. If you’ve ever felt limited by asthma or any obstacle, this video will help you reframe it into something powerful. You’ll learn how small daily decisions around movement, nutrition, and awareness can completely change your future. This is not about ignoring the struggle. It’s about using it as fuel. If you or someone you love has asthma, this message is for you. 🔗 Resources I Mentioned in This Video: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters:00:00 Welcome to Athlete With Asthma show00:44 How asthma changed everything01:16 Learning to listen to your body03:12 The moment asthma saved my life04:52 Eating to support better breathing06:06 Why exercise became non-negotiable10:34 Building resilience through struggle11:36 Finding purpose through asthma12:10 Final thoughts and an invitation to join Athlete With Asthma healthy living guide ▶️ Other Helpful Video: How to Turn Asthma into Your Superpower: https://youtu.be/QIHVHrh8a14 I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide What would your life look like if you stopped drinking alcohol? In this episode, I break down the 10 biggest ways my life changed when I went from regular drinking to only 1 to 2 times per year. From becoming a stronger, faster athlete to improving my sleep, relationships, and overall happiness, this decision turned into a true performance advantage. If you are training, trying to lose weight, or simply want to feel better and show up at your best every day, this might be the perspective shift you need. I share the real reason alcohol holds you back physically and mentally, how it impacts recovery and motivation, and why removing it can unlock more energy, clarity, and consistency in your life. This is not about being perfect. It is about becoming more intentional and discovering what you are truly capable of. If you have ever wondered how good you could feel without alcohol, this video will open your eyes. Chapters:00:00 Welcome to Athlete With Asthma show00:44 Why I quit drinking02:32 Reason 1: become stronger and faster05:03 Reason 2: increase productivity05:56 Reason 3: no more hangovers06:30 Reason 4: show up at your best08:15 Reason 5: freedom to drive anytime09:20 Reason 6: maintain a healthy weight12:55 Free healthy living guide13:36 Reason 7: sleep better and recover faster15:23 Reason 8: build better relationships17:56 Reason 9: have more fun18:46 Reason 10: remember more of life19:32 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you:  Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Getting diagnosed with asthma can feel like your world just changed, but it doesn’t have to define what you can do. In this episode, I share my personal journey of building confidence as an athlete with asthma and the exact three-step process that helped me not just play soccer again, but eventually run a 100K ultra marathon. You’ll learn how to shift your mindset, set intentions, and stack small wins to unlock your full potential, no matter what challenges asthma brings. I also break down three practical tips to accelerate your progress, including progressive overload, consistency, and focusing on your exhales to gain control over your breath. Whether you’re a young athlete, a weekend warrior, or someone looking to live stronger with asthma, this video will empower you to take action and reclaim your confidence. Chapters:00:00 Welcome to Athlete With Asthma show00:44 My asthma diagnosis story01:54 Step one: mindset shift05:54 Step two: be intentional07:54 Step three: stack small wins11:03 Three tips to accelerate confidence11:40 Tip one: progressive overload13:04 Tip two: consistency15:10 Tip three: focus on exhales18:09 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Want to run a 5K, 10K, half marathon, or marathon with asthma and actually feel confident doing it? In this episode, I break down the exact 5-step training strategy I used to go from barely running as a kid to winning a 100K ultra. Whether you are starting from zero or looking to improve your performance, this gives you a clear, simple way to build your own training plan without overwhelm. You will learn how to safely train with asthma, build endurance without burning out, and structure your weeks so your body actually adapts and gets stronger. From walk-run strategies to peak week mileage, long runs, and cross training, this is everything you need to prepare for your next race. If you have ever felt intimidated by distance, pace, or your breathing, this will help you shift your mindset and take control of your training one step at a time. Your next finish line starts here. Chapters: 00:00 Welcome to Athlete With Asthma show02:19 Step 1 safety first and listening to your body07:28 Step 2 progressive overload explained14:46 Why the walk run method works17:47 Step 3 build drop and taper strategy29:18 Step 4 peak week mileage strategy31:40 5K peak week mileage guide35:34 10K peak week mileage guide36:56 Half marathon peak week mileage guide39:22 Peak week mindset for race confidence41:09 Long run rules and priorities44:02 Short runs for building mileage44:46 Tempo and interval runs explained47:30 Cross training overview and benefits50:28 Long run distance targets by race54:39 Short run distance targets by race01:00:05 Tempo run distance targets by race01:04:32 HIIT, strength training, and recovery basics01:13:47 Final thoughts and an invitation to join Athlete With Asthma healthy living guide ▶️ Other Helpful Video: Why Asthma Feels Random (But Isn’t): https://youtu.be/TUAhtD57BVM How I Healed Plantar Fasciitis Without Stopping Running: https://youtu.be/oKZrNe_Q1Pw I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Discover why journaling with pen and paper can be more powerful than talking to AI. In this episode, I share the three reasons I still choose to journal every morning and evening, and how it helps me slow down my thinking, think critically, and release thoughts instead of overanalyzing. From avoiding screen overstimulation to challenging your brain instead of outsourcing thinking, you’ll learn why journaling is essential for personal growth and mental clarity. I also walk you through my morning routine framework and show how using a simple notebook can transform your mindset. If you’ve been relying on AI to process your thoughts, this episode will inspire you to reclaim your thinking, boost focus, and feel lighter every day. Join me and start a journaling habit that actually works. Chapters:00:00 Welcome to Athlete With Asthma show00:44 Why I journal instead of using AI02:03 Reason one: paper beats screens05:30 Reason two: think don’t outsource10:42 Training analogy for personal growth12:01 Reason three: release, not analyze14:42 How to share your journaling story15:21 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide I gained 15 pounds this year and it completely messed with my head. If you have ever lost weight, only to gain some of it back, you know how quickly the story in your mind can spiral. It can feel like failure, loss of control, or even going backwards. But when I stepped back and looked at the facts, the story changed. In this episode, I walk through my real weight timeline from 200 pounds to 155 pounds and back to around 170. I also explain how my training changed from running 100 miles per week to lifting heavy, doing HIIT again, and running far less mileage. What I discovered surprised me. The weight gain was not really about weight. It was about identity. If your identity becomes tied to the number on the scale, even small changes can feel like huge setbacks. But progress is not linear. It is seasonal. Sometimes you run more. Sometimes you lift more. Sometimes your body changes as your goals change. In this episode we talk about: Why facts matter more than the story in your head How identity gets tied to weight loss and performance Why weight gain can trigger fear of losing progress The training changes that often explain body changes Why progress in health and fitness is seasonal, not linear If you have been hard on yourself about weight gain lately, this conversation may help you step back, look at the facts, and see the bigger picture. You are not starting over. You are simply in a different season. You can also grab the free Three pillars of healthy living guide at:athletewithasthma.com/healthy-living-guide Chapters: 00:00 Welcome to Athlete With Asthma show00:44 Why I gained 15 pounds this year01:07 Pillar one: facts over the story in your head02:01 My weight loss and race performance timeline06:52 How my training changed this year09:34 Pillar two: this is about identity, not weight13:09 The fear of slipping backwards16:07 Pillar three: progress is seasonal, not linear18:28 Final thoughts and an invitation to join Athlete With Asthma healthy living guide ▶️ Other Helpful Video: How Often Should You Weigh Yourself? (Why I Do It Once a Week): https://youtu.be/40IL6NDG1wU I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide I was on track to win again. Twenty miles into a 12 hour endurance race, I had climbed 17 spots and was positioned for a podium finish, maybe even a course record. I had trained for six months. I had sacrificed sleep, time, and balance. Dozens of people were tracking me live. And then I sat down. In this episode, I share why dropping out of a race was the hardest and best decision I have ever made as an ultra runner. If you have ever felt pressure to finish because of the time invested, the people watching, or the identity you built around being an athlete, this story is for you. We talk about sunk cost training, burnout, overtraining, plantar fasciitis warning signs, and the moment I realized I was no longer having fun. I open up about chasing another title after winning a 100K, training through injury, and how my mindset shifted from proving something to protecting my future. This is not about quitting. It is about knowing when continuing would cost you more than finishing is worth. Sometimes the real win is walking away. If you are an endurance athlete, runner, or someone who ties your identity to achievement, this conversation will challenge you in the best way. Download my free Three Pillars of Healthy Living Guide linked here and start building a life and training approach that is strong, sustainable, and actually fun. Chapters:00:00 Welcome to Athlete With Asthma show01:39 The moment I chose to sit down02:33 Why dropping out can hurt more than finishing03:36 Pressure from supporters and expectations05:18 Sacrifices, sleep shifts, and burnout08:10 I am not a quitter mindset10:06 The real reasons I stopped racing13:05 Overtraining, plantar fasciitis, and warning signs16:19 Realizing I had nothing left to prove17:46 Finding joy again after dropping out18:56 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Asthma can feel unpredictable, especially when symptoms strike without warning. In this episode, I share how understanding the “stacking” of triggers can help you predict and prevent asthma attacks before they happen. From environmental factors like air quality and cold weather, to diet, sickness, stress, poor sleep, and dehydration, I break down the main factors that affect my asthma and how I manage them. You’ll learn how multiple triggers combine to create attacks and how creating awareness can give you more control over your condition. This approach doesn’t replace medical advice, but it empowers you to make choices that reduce risk and support your health. For even deeper guidance, grab my free Three Pillars of Healthy Living Guide to track movement, diet, and lifestyle habits that improve asthma management and overall wellness: www.athletewithasthma.com/healthy-living-guide Take control, reduce randomness, and live healthier with asthma. 🔗 Resources Mentioned in This Episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters:00:00 Welcome to Athlete with Asthma show00:44 Why asthma feels random and why it’s scary01:36 Disclaimer: I’m not a doctor and how I learned to predict attacks01:56 The big idea: trigger stacking with sick, dairy, and run example03:47 Environmental triggers: air quality, cold weather, and smoke05:27 Diet and inflammation: dairy, fried foods, allergies, and sensitivities07:07 Being sick: the biggest multiplier and how I reduce stacking07:55 Stress, nervous system load, and exercise-induced symptoms09:39 Background triggers: poor sleep, dehydration, and compounding effects10:27 Take back control: build awareness and stay prepared12:17 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Discover the simple evening habits that can transform your nights and supercharge your days. In this episode, we break down a step-by-step evening routine designed to help you sleep better, reduce stress, and wake up feeling energized. From mindful fasting and screen-time reduction to wind-down rituals like tea, supplements, and stretching, you'll learn actionable strategies to end your day on a high note. We also dive into a powerful mindset habit that can change how you reflect on your day and set yourself up for success tomorrow. Whether you're a busy professional, student, or someone looking to improve your health and productivity, these tips are easy to implement and proven to make a difference. Listen until the end for bonus tips and additional resources to optimize your evening routine and overall well-being. 🔗 Resources Mentioned in This Episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Bathroom Scale (Etekcity) - https://amzn.to/3RhLRhI Chapters:00:00 Welcome to the Athlete With Asthma show 00:44 Why evening routines matter more than you think 01:32 Start simple: one or two consistent actions 02:40 My personal evening routine: fasting and reducing phone use 06:28 Wind-down ritual: tea, magnesium, and CBD 10:14 Stretching, dental care, and preparing the body for sleep 12:21 Focus on wins: a powerful reflection technique 18:20 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Are you still being told to "just rest" when it comes to managing your asthma? It turns out that advice could be doing more harm than good. In this episode, I share my personal experience with asthma and exercise and reveal five science-backed reasons why staying active is essential for breathing better and living stronger. From improving CO2 tolerance to reducing inflammation, you'll discover how consistent movement can actually help manage asthma and boost your overall health. Plus, I’m giving away a free guide to help you start exercising safely even with asthma. Stop waiting for your asthma to improve on its own and learn how the right exercise can make a real difference today. 🔗 Resources Mentioned in This Episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters:00:00 Introduction to the Athlete with Asthma show00:44 Why "just rest" is bad advice for asthma01:27 Personal experience: exercise and asthma02:20 Reason 1: asthma gets worse without exercise05:04 Reason 2: overcoming the challenge of restarting exercise06:50 Reason 3: exercise boosts the immune system08:33 Reason 4: reducing baseline inflammation09:54 Reason 5: improving CO2 tolerance13:00 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Struggling to stick to new habits no matter how motivated you feel at the start? The problem is not discipline. It is strategy. In this episode, I break down the simple habit stacking framework I use to build routines that actually last. Instead of relying on willpower, you will learn how to anchor new habits to behaviors you already do every day, making consistency feel almost automatic. You will discover how to identify the right existing habit, why starting embarrassingly small is the key to momentum, and how to integrate new behaviors into your life without burning out. This approach removes friction, lowers resistance, and helps you build routines that support long-term health and performance. If you have ever felt stuck restarting the same habits over and over again, this video will give you a clearer, more sustainable way forward. 🔗 Resources I Mention/Use in This Episode: The Gap and The Gain (book by Dan Sullivan and Dr. Benjamin Hardy) - https://amzn.to/4bWBL Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters:00:00 Welcome to the Athlete with Asthma Show00:44 Why starting new routines is so challenging01:07 Habit stacking and why it changes everything02:58 Step 1: Choose an existing habit to anchor to05:29 Step 2: Begin with the smallest possible version08:27 Step 3: Seamlessly integrate the new habit10:40 The three pillars of building healthy routines12:04 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Back in 2022, I was over 40 pounds overweight and tried nearly everything to lose it. What actually worked was not extreme dieting or daily tracking, but one simple weekly habit that takes almost no time. In this episode, I break down why weighing yourself once a week is one of the most powerful and sustainable tools for fat loss, long term health, and body awareness. I explain why weekly weigh ins beat daily, monthly, or yearly tracking, and how this single metric helped me lose 40 pounds and keep it off without stress or obsession. You will also learn the real health risks of carrying extra weight, why movement is the closest thing we have to a longevity cheat code, and the five reasons weekly weight tracking creates better data, better decisions, and better results. If you want a simple system you can actually stick to, this episode will change how you think about weight, tracking, and health. Grab my three pillars of healthy living guide linked below to see the exact framework I used to lose 40 pounds and maintain my ideal weight. 🔗 Resources I Mentioned This Episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Bathroom Scale (Etekcity) - https://amzn.to/3RhLRhI Chapters:00:00 Welcome to Athlete with Asthma Show00:44 My Journey to Losing 40 Pounds01:46 Why Weekly Weigh-Ins Are So Important02:21 Shocking Obesity Statistics in the US03:48 Global Perspective on Weight and Health04:50 How Consistent Exercise Improves Longevity05:32 Why Weekly Weigh-Ins Beat Daily or Monthly10:24 Five Key Reasons to Weigh Yourself Weekly14:00 How Weekly Weigh-Ins Build Body Awareness15:39 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide I spent my 21st birthday drinking my way through London, chasing the idea that alcohol equals celebration. Nearly 15 years later, I did the exact opposite.   In this episode, I share the three reasons I no longer drink on my birthday and what I do instead to feel happier, healthier, and more present. This is not about judgment or rules. It is about noticing how alcohol affects mood, digestion, recovery, and motivation, especially on a day that is meant to celebrate life.   I break down why alcohol drops my mood, why mixing alcohol with birthday food made me feel miserable for years, and why drinking keeps me from showing up as my best self. Then I walk you through how I celebrated my birthday this year without alcohol, from running with my dog to spending deep, meaningful time with friends, eating my favorite foods guilt free, sleeping better, and actually feeling rejuvenated afterward.   If you have ever woken up the day after your birthday feeling flat, foggy, or disappointed, this episode offers a different way to think about celebration. You get to choose what makes you feel alive, not what society expects. Chapters:  00:00 Welcome to the Athlete with Asthma Show 00:51 My 21st birthday in London and the drinking culture 01:33 Why I stopped drinking on my birthday 02:22 Reason one: alcohol drops my mood 03:51 Reason two: alcohol and birthday food do not mix 05:15 Reason three: alcohol keeps me from my best self 07:28 How I celebrate my birthday without alcohol now 11:26 Healthy living guide and final thoughts ▶️ Other Helpful Videos:  I Drank for the First Time in 14 Months — Here’s Exactly What Happened: https://youtu.be/NGfe1MZ_6g0 I Tracked My HRV for 120 Days (Here's What Happened): https://youtu.be/qfmMwtxYoxM My Favorite Alcohol Substitutes (What I Drink Instead of Alcohol): https://youtu.be/p3m6_Oq1_gI I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Why do you feel sore for days after an easy workout, yet feel amazing after a hard one? In this episode, I break down the two biggest factors that determine how sore you feel after training and why soreness is not always a bad thing. Drawing from my experience as a former soccer player, cyclist, yoga teacher, HIIT enthusiast, and ultra runner, I explain how consistency and newness shape how your body adapts to exercise. You’ll learn how often beginners, intermediates, and advanced athletes typically feel sore, and why training frequency matters more than intensity when it comes to recovery. I also explain when soreness is a helpful signal that your body is adapting and when it becomes a red flag you should not ignore. If you have ever wondered whether soreness means progress or a potential injury, this video will help you listen to your body more clearly and train smarter over the long term. At the end, I also share key warning signs like sharp pain, swelling, bruising, joint pain, and soreness that lasts too long, so you know when it is time to slow down or seek professional help. Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51 Why you feel sore after some workouts 01:50 Consistency and newness explained 05:09 How workout frequency affects soreness 10:29 When soreness becomes a warning sign 14:16 Final thoughts and what to do next   I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide After discovering I have a hole in my heart, I became obsessed with understanding what was really happening inside my body, especially my heart and nervous system. That curiosity led me to track my heart rate variability, or HRV, every single day for the last 120 days. In this episode, I break down exactly what HRV is, why it matters far beyond elite athletes, and how it can help you make better decisions about training, recovery, stress, and energy. I share my real HRV data across five months, explain the different HRV ranges in plain language, and walk through how I use this information to know when to push, when to rest, and when my body needs more care. Whether you have asthma, heart conditions, chronic stress, or you simply want more energy and better recovery, HRV can be a powerful tool when used correctly. I also explain why extremely high HRV readings are not always a good thing, why trends matter more than single numbers, and how tracking consistently changed my recovery and performance over time. If you want a practical, real-world look at HRV through the lens of daily life, endurance training, and long-term health, this episode will give you a clear starting point. 🔗 Resources I Mention/Use in This Video: HRV4 Training App: https://www.hrv4training.com/ Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51Discovering a hole in my heart and why I started tracking HRV 04:26 How to track your HRV consistently 05:50 How to read HRV numbers and recovery signals 11:40 My 120-day HRV tracking journey 17:00 Final takeaways and how to get started I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide I worked out first thing in the morning for 75 days straight, and it completely changed my body, my mind, and the way I show up in my life. This wasn’t 75 days of crushing workouts. Some mornings were just five or ten minutes of mindful movement. But what happened over time surprised me more than anything I’ve experienced in my fitness journey. My brain now craves morning movement. I wake up with joyful anticipation instead of stress. My baseline mood has increased. My productivity is higher. My mental toughness feels automatic. And most importantly, I have more quality time with the people I love. As someone who has lived with asthma since birth and was told at four years old that I would never be an athlete, this shift has been life-changing. Today, I’m an elite ultra runner with asthma, and this simple habit has helped me move out of survival mode and into abundance every single day. In this video, I break down the five biggest results I’ve experienced from working out in the morning for 75 days, including how it raised my emotional floor, improved my focus, strengthened my mindset, and gave me back my evenings. I also share how concepts like joyful anticipation and increasing your floor, inspired by thinkers like Dr. Benjamin Hardy, can radically change how habits stick and compound over time. If you’ve struggled with consistency, motivation, stress, or feeling like your days run you instead of the other way around, this video will show you a simple place to start. 🔗 Resources I Mention/Use in This Video: The Gap and The Gain (book by Dan Sullivan and Dr. Benjamin Hardy) - https://amzn.to/4bWBLwt Chapters: 00:00 Welcome to the Athlete with Asthma Show01:07 Result 1: Abundance and Prosperity Mindset 03:35 Result 2: Elevated Mood and Mental State 05:53 Free Healthy Living Guide 07:17 Result 3: Boosted Productivity 09:04 Result 4: Improved Mental Toughness 10:42 Result 5: More Quality Time with Family 12:00 Conclusion and Next Steps I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Are you eating healthier, training more, and still stuck at the same weight? I’ve been there. In 2022, after running the Honolulu Marathon and clocking 30 to 40 miles a week, I stepped on the scale and found myself at 195 pounds. That moment forced me to uncover the real reasons my weight wasn’t moving. In this episode of the Athlete with Asthma Show, I share my weight loss journey and the three reasons you and I get stuck at the same number on the scale, even when we think we’re doing everything right. These are the same lessons that helped me lose 30 pounds in 90 days and keep it off to this day. If you’ve plateaued and feel frustrated, this episode gives you a blueprint to reset your body, your habits, and your environment so you can finally take control of your weight and your long-term health. 🔗 Resources I Mention in This Episode: Willpower Doesn't Work: https://amzn.to/48NFxaf Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51 How my weight loss journey really began 02:19 Reason 1: Why training harder makes you eat more 03:19 Reason 2: Why changing your diet is not enough 11:28 Reason 3: Willpower doesn't work 16:18 How to build a sustainable healthy lifestyle 18:30 Healthy Living Guide  ▶️ Other Helpful Episodes: I Drank for the First Time in 14 Months — Here’s Exactly What Happened: https://www.athletewithasthma.com/podcasts/athlete-with-asthma-show/episodes/2149094239  I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Every morning, my dog Sniktau and I head out for a run. She has no agenda, no stress, and no need to track anything. She is simply present, and that presence has transformed the way I run and the way I live. In this episode of The Athlete with Asthma Show, I share what running with my aussiedoodle has taught me about being grounded, connected, and fully alive in the moment. For years I ran with podcasts, books, headphones, and constant data. I was focused on the past, the future, my pace, my goals, and the numbers that defined my performance. Meanwhile, Sniktau was beside me experiencing the world with pure joy and total presence. Learning from her has changed everything. I feel more connected to nature, my dog, my fiancé Tetiana, my friends, and myself. My stress drops. My flow state rises. My mornings feel more meaningful. And I’m reminded every day that peak performance begins with presence. If you want to feel more connected, happier, and grounded in your life, take a page out of your dog’s book: slow down, look around, smell the breeze, and be here now. Presence is a practice, and it starts with one intentional moment at a time.   Chapters:  00:51 What running with my dog taught me 02:28 What dogs focus on while running 02:52 What humans focus on while running 06:20 Check out my healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE. 

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Do you ever find yourself running the same route every day and slipping into autopilot? That used to be me. As an ultra runner with asthma, routine helped me stay consistent, but it also killed my creativity, joy, and presence. In today’s episode, I share how choosing a new running route completely transformed my mindset and reignited my love for the sport. I went from boredom to excitement, from autopilot to presence, and from feeling stuck to becoming open to new experiences in every part of my life. When you change one thing, it ripples into everything else. This simple shift helped me rediscover why I fell in love with running in the first place. If you’ve been feeling burnt out, bored, or stuck in your habits, this episode will show you how to break out of your loop and find adventure again. Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51 Why changing your running route matters 03:34 Rediscovering the Joy of Running 04:34 Embracing Exploration and Avoiding Boredom 05:19 Three Pillars of Healthy Living Guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Quitting alcohol is hard not because you are weak, but because society has built a world where drinking is the norm. In this episode of the Athlete with Asthma Show, I share why I stopped playing along with society’s rules and how changing my environment helped me remove alcohol from my life. I break down how alcohol is promoted, normalized, and ingrained in our culture, why willpower alone isn't enough, and how I went from binge drinking in college to becoming a high-performing ultra endurance athlete who drinks only once or twice a year. I also walk you through the science, the health risks, and the deeper benefits of sobriety that have transformed every part of my life. If you’re ready to rethink your relationship with alcohol and step into the healthiest, strongest version of yourself, this episode will give you the clarity and motivation you need. 🔗 Resources I Mention/Use in This Episode: Willpower Doesn't Work (Book): https://amzn.to/4i6W39i Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51 Why society normalizes drinking 02:01 How your environment shapes drinking habits 05:20 How your environment shapes drinking habits 08:55 The hidden health risks of alcohol 11:16 Life-changing benefits of quitting alcohol 13:31 Final thoughts and next steps I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide How I stay energized all day—without coffee or caffeine. These 5 daily practices have helped me overcome asthma, fuel ultra-marathons, and stay focused naturally. You’ll learn how to eat for energy, move with intention, and wake up feeling alive without that afternoon crash. Listen to this if you want to: Feel energized without caffeine Build healthy habits that last Improve focus, recovery, and performance Learn a simple morning routine that works 🔗 Resources I Mention in This Episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51 How to have all-day energy without coffee 01:36 How healthy eating and vitamins boost energy 03:18 Why sugar and coffee cause energy crashes 05:02 Morning workouts increase daily energy 06:53 How cold exposure builds determination and focus 11:00 My smoothie formula for long lasting energy 14:17 Why quality sleep is the foundation of health 17:57 Final Thoughts: Start with one habit and feel the difference ▶️ Other Helpful Episodes: Sugar Is Killing You (And You Don’t Even Know It!): https://www.athletewithasthma.com/podcasts/athlete-with-asthma-show/episodes/2149049073  I took a cold shower for 30 days (here’s what happened): https://www.athletewithasthma.com/podcasts/athlete-with-asthma-show/episodes/2149112740  10 Superfoods Every Asthmatic Should Try: https://www.athletewithasthma.com/podcasts/athlete-with-asthma-show/episodes/2149059015  I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide If you want to perform at your highest level as an athlete, cutting out alcohol might be the biggest cheat code you’re not using. In today’s episode of the Athlete with Asthma Show, I break down why I only drink non-alcoholic beer now, how it transformed my ultra running performance, and why replacing alcohol with NA options could radically improve your sleep, recovery, mood, and productivity. I spent 14 months alcohol-free while training for back-to-back ultra races, including the 100K I went on to win. What shocked me wasn’t just how much my athletic performance skyrocketed, but how much clearer, calmer, lighter, and more energetic I felt every single day. When I finally tried a regular beer again, it tasted like cough syrup and my brain fog lasted for days. That’s when I committed to replacing alcohol with non-alcoholic alternatives long term. Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51 Why I choose non-alcoholic beer for peak performance 02:50 NA beer benefit 1: Cutting calories without losing flavor 05:03 NA beer benefit 2: Understanding alcohol content 07:52 NA beer benefit 3: Avoiding the hidden negative effects 10:36 NA beer benefit 4: Staying sharp and at your best 14:24 NA beer benefit 5: The placebo effect explained 20:31 Final thoughts and how to upgrade your health with the Healthy Living Guide ▶️ Other Helpful Episodes:  I Drank for the First Time in 14 Months — Here’s Exactly What Happened: https://www.athletewithasthma.com/podcasts/athlete-with-asthma-show/episodes/2149094239  I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE. #athletewithasthma #asthma #coldtherapy

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Earlier this year, I woke up overwhelmed by stress—and instead of diving into work like usual, I made one small decision that completely changed my life. I committed to taking cold showers every single morning for 30 days. I’ve tried cryotherapy, ice baths, and cold plunges before, but this time was different. This time, it stuck. By day one, I could feel my mood shift instantly. Over the next month, I discovered seven powerful transformations that cold exposure created in my mind, body, and soul. In this episode of The Athlete with Asthma Show, I share exactly what happened—from finding my “on switch” for energy and focus to improving my breathing with asthma, boosting endurance, and even feeling more confident in the cold. If you’re looking for a natural way to reduce stress, improve performance, and elevate your mood, this video is for you. Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51My journey with cold therapy and what finally made it stick 02:19 The 30-day cold shower challenge that changed my mornings 02:33 Benefit #1: A switch I can flip to elevate my mood 03:47 Benefit #2: Cultivate unstoppable determination after just three minutes 04:30 Benefit #3: Forced to breathe deeply to strengthen my lungs with asthma 05:49 Benefit #4: Instant and immediate energy boost 06:22 Learn more about my Healthy Living Guide 07:47 Benefit #5: I have more endurance 08:32 Benefit #6: Increasted mental capacity for myself and others 09:07 Benefit #7: The cold doesn't bother me anymore 10:08 Final Thoughts and Healthy Living Guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide If you’ve decided to cut down—or completely cut out—alcohol, but you’re wondering what to drink instead, this video is for you. I’m Jonny Havey, and in this episode, I share my favorite alcohol substitutes that have helped me stay social, feel amazing, and actually enjoy my alcohol-free lifestyle. From kombucha and sparkling water to herbal teas and non-alcoholic beers, I’ll take you through my personal journey of discovering what works and why these alternatives help me nourish, not numb my body. Research shows that people who replace alcohol with a healthy substitute are 71% more likely to stay alcohol-free long term. So if you’re serious about feeling your best, this is your roadmap. Chapters: 00:00 Welcome to The Athlete with Asthma Show 00:51 The importance of healthy alcohol replacements 03:21 Discovering kombucha and how it changed my habits 07:01 Transitioning to sparkling water for better health and energy 12:13 The calming ritual of herbal tea and mindful drinking 14:10 Exploring non-alcoholic beer as a social substitute17:13 The power of substitutes staying social and healthy I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide In today’s episode of The Athlete with Asthma Show, I share how my asthma changes with the seasons—and what I do to stay in control year-round. From managing spring allergies and summer wildfire smoke to protecting my lungs during fall cold season and winter dryness, I’ll show you how to adjust your lifestyle, diet, and environment to breathe easier no matter where you live. You’ll learn how inflammation, air quality, temperature, and humidity all play a major role in how asthma symptoms show up—and what practical changes can make a huge difference. I also talk about how eating cleaner during allergy season, checking air quality before runs, using a humidifier, and staying active even when you’re sick have transformed my own asthma journey. Chapters:  00:00 Welcome to the Athlete with Asthma Show 00:52 How asthma changes with the seasons 01:25 Spring: Managing allergies and inflammation naturally 04:11 Summer: Dealing with wildfire smoke and air quality 06:19 Download my Healthy Living Guide 07:43 Fall: Staying strong through cold season and sickness 09:39 Winter: Combating dryness and protecting your lungs 12:19 Final thoughts and free Healthy Living Guide ▶️ Other Helpful Episodes: I Worked Out All Week While Sick (Here’s What Really Happened): https://www.athletewithasthma.com/podcasts/athlete-with-asthma-show/episodes/2149102612  I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Most runners think the secret to getting faster is running more. But what if that’s actually holding you back? In this episode, I’m sharing why I don’t train like most runners—and how this unconventional approach helped me win my first 100K ultra and stay injury-free. When I ditched endless mileage for a smarter, more balanced system that included HIIT, lifting, and yoga, everything changed. My strength came back, my plantar fasciitis disappeared, and my endurance skyrocketed. If you’re burning out, constantly injured, or just want to enjoy running again, this episode will help you build a stronger, faster, more resilient body—without sacrificing your love for the sport. What you’ll learn: Why running alone isn’t enough for long-term performance How HIIT and strength training improve endurance - The key role yoga plays in recovery and injury prevention A proven formula to train smarter, not harder Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51 Why I don't train like most runners 03:06 The problem with only running 05:41 My new balanced training strategy 11:18 Marathon training tips for smarter mileage 13:37 Final Thoughts and Healthy Living Guide   I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Most people think the best time to work out is whenever they can fit it in. And while consistency matters most, what if I told you when you exercise could transform your entire day?  In this episode, I share how morning exercise supercharges your energy, focus, and productivity—even if you’re not a morning person. You’ll learn the seven benefits I have gotten in my life working out first thing in the day, how to rewire your mindset with the Be-Do-Have framework, and exactly what my daily morning workout routine looks like as an elite ultra runner with asthma.   Whether you have five minutes or fifty, this video will show you how to start your day with a win—no caffeine needed.   What you’ll learn:  Why morning workouts improve energy, focus, and mood  The mindset shift that helps you stay consistent and motivated  How to build a morning fitness habit even when you’re tired or busy  My personal morning workout routine (runs, lifting, HIIT, and more)   If you’re ready to take control of your mornings, boost longevity, and feel more alive than ever—this episode is for you. 🔗 Resources I Use in This Video: Buy the Lightboard I Use for My Videos: https://elearningpartners.com/lightboard Chapters:  00:00 Welcome to The Athlete with Asthma Show 00:51 The power of morning exercise 01:27 Seven benefits of morning workouts 02:42 Benefit 1: Energy boost: ditch the morning coffee 03:50 Benefit 2: Sharper focus and mental clarity 04:29 Be, do, have framework for success 07:10 Benefit 3: Better mood 07:43 Benefit 4: Increased motivation starting your day with a win 08:17 Benefit 5: Combat fatigue with morning exercise 08:52 Benefit 6: Making healthier choices 09:37 Free Healthy Living Guide 11:02 Benefit 7: Burning calories and supporting weight loss 14:29 Bonus: Cold exposure for supercharged days 15:23 Final thoughts and disclaimer  ▶️ Other Helpful Episodes: I Worked Out All Week While Sick (Here’s What Really Happened): https://www.athletewithasthma.com/podcasts/athlete-with-asthma-show/episodes/2149102612  I took a cold shower for 30 days (here’s what happened): Coming Soon I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact  Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com  DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide When I lost vision in my right eye during a workout, I had no idea it would lead to discovering a hole in my heart — a PFO (patent foramen ovale). This diagnosis changed my life forever.   In this episode of the Athlete with Asthma Show, I share how my PFO and CRVO diagnosis forced me to rethink everything: how I train, rest, eat, and live. From tracking my heart health and wearing a smartwatch for safety, to eliminating alcohol and managing stress — these habits became my foundation for peak performance and longevity.   If you’ve ever been told your body has limits, this story is proof that you can overcome them. I went from nearly losing my ability to run to winning a 100K ultra and feeling stronger than ever — physically, mentally, and spiritually.   Watch to learn:  How discovering a hole in my heart reshaped my training and mindset The daily health markers I track to stay safe and perform at my best  Why quitting alcohol has become my biggest health cheat code - How rest and stress management protect your cardiovascular health  Why I’m more motivated than ever to serve athletes like you  🔗 Resources I Mention/Use in This Video: Buy the Lightboard I Use for My Videos: https://elearningpartners.com/lightboard Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51 Losing vision during a workout and finding answers 02:38 What is a PFO, and how common is it? 04:38 How I manage my health and training with a hole in my heart 08:07 The lifestyle changes that transformed my recovery and performance 10:25 Finding purpose, resilience, and the drive to serve others  ▶️ Other Helpful Episodes: I Drank for the First Time in 14 Months — Here’s Exactly What Happened: https://www.athletewithasthma.com/podcasts/athlete-with-asthma-show/episodes/2149094239  I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide  Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Most people stop training the second they feel a cold coming on. I did the opposite—and the results blew me away. In this episode of the Athlete with Asthma Show, I share exactly what happened when I chose to work out every day while sick. From boosting energy without caffeine to actually feeling better faster, I discovered that movement, breath, and consistency are some of the most powerful medicines we have.   You’ll learn:  How light workouts support your immune system and recovery  Why movement boosts oxygen, energy, and mood (even when congested)  How to avoid losing progress and strength when you’re sick  The power of breathwork for clearing congestion and controlling asthma 🔗 Resources I Use in This Video:  Buy the Lightboard I Use for My Videos: https://elearningpartners.com/lightboard  Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51 Why exercising while sick can actually help you recover faster 01:48 How light workouts boosted my energy and mood all week 02:43 Managing illness severity through movement and breath 03:47 How I maintained (and even gained) strength while sick 07:28 Why active recovery is the key to long-term progress 11:06 Final thoughts and how to recover smarter  I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Many people with asthma overlook one of the biggest triggers—the food on their plate. In this episode of The Athlete with Asthma Show, I share my simple four-step process to avoid food triggers that make asthma worse and build a healthier, more sustainable lifestyle. You’ll learn: How to spot foods that cause inflammation and breathing issues Why allergy and sensitivity testing can transform your asthma management Easy swaps for dairy, sugar, and alcohol that actually taste amazing How monthly rewards help you stay consistent without guilt As someone born with asthma and a lifelong peanut allergy, I’ve learned how to manage my body from the inside out. These are the exact steps that helped me go from hospital visits to finishing 100K ultramarathons. Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51 How a childhood peanut allergy shaped my asthma journey 01:39 Step 1: Identify common food triggers that worsen asthma 04:09 Step 2: Get tested for food allergies and sensitivities 06:51 Step 3: Find tasty, healthy alternatives that fight inflammation 08:57 Step 4: Reward yourself once a month without losing progress 11:06 Final thoughts and my free Healthy Living Guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide I gave up alcohol for 14 months—and it completely transformed my life as an elite ultra runner with asthma. During that time, I went from being told I couldn’t compete to winning a 100K ultra marathon. In this episode, I share why I quit drinking, what happened when I had my first sip after 14 months, and the shocking effects alcohol had on my brain fog, sleep, motivation, and overall performance. I also break down the hidden dangers of moderate drinking that most people ignore—and what I recommend if you want to take your health and productivity to the next level. If you’re curious about how alcohol really impacts your performance, energy, and long-term goals, this is the video you need to watch. Chapters: 00:00 Introduction to the Athlete with Asthma Show 00:51 How 14 months alcohol free changed my life 01:16 Why I quit drinking for performance, health, and discipline 04:11 What happened when I drank again after 14 months 05:11 Free Healthy Living Guide  06:35 How different amounts of alcohol impact the body 12:00 My recommendations for peak performance and health ▶️ Other Helpful Episodes: I gave up alcohol for 1 year and here is what happened: https://youtu.be/sxyPKzFLOQI I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Endurance can feel impossible when you have asthma. I get it... wheezing, fear, and being told your lungs are weak can make you believe you’ll never keep up. But I’m living proof that isn’t true. In this episode, I break down the three main reasons endurance feels impossible with asthma and show you exactly how I built elite endurance and became a 100K ultra-marathon champion without relying on my inhaler. Here’s what you’ll learn: Why wheezing feels so overwhelming and how to manage it Why your lungs are not weak and how to unlock their power Why not being able to breathe is scary but doesn’t have to stop you My 3-step system to build endurance with asthma (mindset, movement, progressive overload) If you’ve ever been told you can’t run, play sports, or push your limits because of asthma—this video will change the way you see your potential. Chapters: 00:00 Welcome to The Athlete with Asthma Show  00:51 Why endurance training feels harder with asthma 05:28 The 3-step formula to build endurance with asthma 05:32 Grab your free Healthy Living Guide 06:57 Step 1: Change your mindset and believe in strong lungs 08:31 Step 2: Find an activity you truly enjoy 09:59 Step 3: Use slow and consistent progress to get stronger 12:39 Final Thoughts and free Healthy Living Guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Most people see asthma as a limitation… but what if it could be your greatest strength? In this episode of The Athlete with Asthma Show, I share how I turned my lifelong asthma diagnosis into my ultimate advantage, helping me win 100K ultra marathons, run for hours without my inhaler (unless I’m sick), and live at my peak. You’ll discover the three biggest gifts asthma has given me: The ability to truly listen to my body Commitment to taking better care of myself than most people ever will Unshakable resilience to bounce back stronger after setbacks. Whether you’re an athlete, a weekend warrior, or just someone who wants to feel in control of their health, this episode will inspire you to transform asthma from a challenge into your superpower. Chapters: 00:00 How to turn asthma into your superpower 00:57 Welcome to the Athlete with Asthma Show 01:48 Gift #1 – Listening to your body 03:12 Gift #2 – Treating yourself well every day 05:10 Healthy Living Guide 06:35 Gift #3 – Building resilience with asthma 08:38 How to integrate healthy living into your life I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off  Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact  Learn more and get free resources at: https://www.athletewithasthma.com  DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide I quit alcohol for 1 year, and the results blew my mind. From deeper sleep to elite athletic performance (yes, I won a 100K ultra!), here’s what actually changed after 365+ days alcohol-free. I’m Jonny Havey, ultra-endurance athlete with asthma, and I’m breaking down 8 science-backed benefits I personally experienced, plus real blood test improvements and how I managed to save up to $4,000. Whether you're sober-curious or just want to perform at your best, this episode is for you. Chapters: 00:00 How quitting alcohol changed my life00:52 Welcome to the athlete with asthma show01:44 Benefits of quitting alcohol you need to know02:23 Better sleep every night without alcohol04:22 How I wake up at my best every single day05:38 Building deeper connections without drinking07:54 No more drunk cravings and healthier eating10:29 How I saved thousands by not drinking11:21 My blood test results after 1 year sober15:33 Effortless weight management without alcohol16:52 How I achieved my biggest athletic milestone17:09 Grab your free healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Learn more and get free resources at: https://www.athletewithasthma.com   DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Tired of being told what not to eat as someone with asthma? In this video, I’m sharing the 10 superfoods every asthmatic should try. These foods that have transformed my energy, breath, and endurance as an elite ultra runner with asthma. These are the exact foods I eat weekly (many of them daily), and they’ve helped reduce inflammation, boost lung health, and power my performance. From chia and hemp seeds to leafy greens and vibrant roots, you’ll get real, easy-to-implement strategies to breathe better and live stronger, without sacrificing taste. 🔗 Resources I Mentioned in This Video: Organic Chia Seeds (Yupik Organic) - https://amzn.to/4iCJvWu Organic Hemp Seeds (Yupik Organic) - https://amzn.to/4hGNgsV  Chapters: 00:00 Welcome to the Athlete with Asthma Show 01:43 Chia seeds for fiber and airway health 03:06 Hemp seeds for protein and lung strength 05:12 Blueberries to protect and energize lungs 06:11 Lemons to thin mucus and support detox 07:21 Cauliflower for vitamin C and lung repair 08:33 Free Healthy Living Guide for asthma 09:58 Broccoli for inflammation and gut health 11:41 Arugula to boost oxygen and blood flow 12:39 Spinach to increase energy and oxygen 13:26 Beets to open blood vessels and boost stamina 14:13 Red cabbage for gut health and immunity 15:12 Final thoughts and asthma nutrition tips I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Can you really run 26.2 miles with asthma… without relying on your inhaler? The answer is YES—and in this video, I’ll show you exactly how I did it. I'm Jonny Havey, the Athlete with Asthma. I was told as a kid that I’d never be able to run—or play soccer—because of my asthma. But this year, I ran two marathons in three days and nearly 70 miles… without using my inhaler once. This video breaks down the 4-step asthma-friendly marathon training method that got me there, so you can do it too. Whether you're just starting out, training for your first marathon, or managing asthma like I have my whole life—this is your roadmap. You don’t have to let asthma hold you back. You just need a smarter approach. Chapters: 00:00 Introduction – Can you run a marathon with asthma?00:36 My story – Overcoming asthma to become a runner02:10 Step 1 – Progressive overload to strengthen your lungs06:05 Step 2 – Inflammation management for asthma control08:33 Step 3 – Marathon training plan for runners with asthma11:40 Weight loss and healthy living with asthma13:04 Step 4 –Race day prep: fuel, sleep, hydration, support18:56 Final thoughts – Empowering your journey with asthma I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

Sugar is silently destroying your health—even if you think you're eating “healthy.” In this episode, I break down the truth about sugar: how much is too much, what it actually does to your body, and why it’s linked to the deadliest diseases of our time—diabetes, cancer, heart disease, and dementia. But this isn’t just doom and gloom. I also share simple, practical strategies I’ve used as an ultra endurance athlete with asthma to balance my sugar intake, fuel for performance, and reduce inflammation—without giving up dessert entirely. ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide  In this episode, you’ll learn: - How much sugar you should actually eat (and why most of us are doubling it)- The 3 things sugar does inside your body—and which one is the most dangerous- How sugar contributes to chronic inflammation, poor sleep, and lung constriction (especially for those of us with asthma)- Why processed sugar in energy gels and bars might be holding you back- Healthy sugar swaps I use for waffles, yogurt, and even dessert- What to eat before noon if you must indulge—and why timing is everything- Why sugar isn’t the enemy... but mindless sugar is Resources I mentioned in the video: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters: 00:00 – Sugar is killing you (and you don’t even know it) 02:28 – How much sugar should you really eat? 04:07 – Why America’s addicted to sugar (and paying the price) 05:35 – Sneaky sources of sugar hiding in your food 07:28 – My story: how I manage sugar as an ultra athlete with asthma 10:06 – What sugar actually does in your body (3 outcomes) 16:22 – How sugar fuels diabetes, cancer, heart disease, and brain fog 20:30 – Simple ways to cut sugar and boost energy naturally 25:36 – Final thoughts + your next step to healthier living DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

Is dairy triggering your asthma symptoms? In this episode, I break down the truth about dairy and asthma—from my personal journey growing up with asthma and food allergies, to how I transformed my health by radically changing the quality and frequency of the dairy I consume. Here’s what I’ve learned: Low-quality, non-organic dairy can spike inflammation—even if you’re not officially lactose intolerant. Inflammation = more congestion, more wheezing, and worse asthma performance. And yet, we’ve normalized these symptoms in our culture. After cutting back on cow dairy, prioritizing goat and sheep milk, and making my own plant-based milks, I’ve seen massive improvements in my breathing, energy, and blood test results. I even cut dairy completely 1–2 weeks before every ultra race. In this episode, I’ll walk you through the research-backed reasons behind these changes, how you can test your own response to dairy, and simple swaps that won’t wreck your taste buds. ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide  00:00 Personal Journey with Dairy and Asthma 02:02 Impact of Dairy Quality on Health 03:35 General Advice on Dairy Consumption 04:17 Societal Normalization of Inflammation 05:03 Optimizing Diet for Better Health 06:20 Practical Tips for Dairy Alternatives 11:44 Conclusion and Free Healthy Living Guide DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

Are you sleep deprived—or functionally drunk and don’t even know it? In this episode of The Athlete with Asthma Show, I break down the science, the warning signs, and the hidden causes behind poor sleep quality. The CDC says 1 in 3 adults aren’t getting enough sleep… and I used to be one of them. But not anymore. As an ultra-endurance athlete with asthma, I’ve learned to optimize my sleep the same way I train for a 100K: intentionally and relentlessly. And the truth is, most people are walking around foggy, moody, tired, and making worse decisions—not because of alcohol, but because of their sleep deprivation. You’ll learn: Why being sleep deprived is like being legally drunk (0.05–0.10% BAC levels) How sugar, carbs, and alcohol sabotage your deep sleep and recovery The deadly myth that caffeine helps you power through (spoiler: it wrecks your sleep cycle) Blue light, doomscrolling, cortisol spikes—and how to take back your evenings My personal sleep routine, including gray-scaling my phone, tech-free bedtime, magnesium, chamomile, and more Sleep isn’t a luxury—it’s your #1 job if you want to perform, recover, and thrive. If you’re ready to finally feel rested again—and want simple, powerful ways to cut through the noise and reclaim your energy—this episode is for you. ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide 00:00 – Are You Functionally Drunk From Sleep Deprivation? 01:58 – Sleep Starts with What You Eat (and When) 06:54 – Screen Addiction is Killing Your Sleep Quality 09:02 – One Drink Can Wreck 40% of Your Deep Sleep 12:52 – Why Caffeine is Sabotaging Your Sleep (Even at Noon) 15:18 – How I Plan My Day Around Getting Elite-Level Sleep 24:12 – Natural Sleep Aids to Supercharge Your Sleep 25:16 – Final Thoughts and Free Healthy Living Guide Natural Sleep Aids I Like: Sleepy Time Extra (Celestial Seasonings) - https://amzn.to/3HmDShH Tripe Magnesium Complex (Vital Nutrients) - https://amzn.to/3FDOw39 DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

What really happens to your body when you eat out more than usual? In this episode of The Athlete with Asthma Show, I share how going from 1–2 meals out per week to eating out 5 times in just 7 days wrecked my sleep, spiked my anxiety, and triggered heartburn and food cravings I hadn’t felt in years. If you're trying to live a high-performance lifestyle—especially with asthma—your nutrition choices matter more than you think. I break down the physiological domino effect that happens when you prioritize convenience over clean eating, how it tanked my sleep and hydration, and why even fast food cravings can become a self-reinforcing cycle. ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide 00:00 – Why My Childhood Lunches Were Healthier Than School Food 01:17 – Athlete with Asthma: Who I Am & Why This Podcast Exists 01:54 – Why I Rarely Eat Out (And How It Fuels My Performance) 02:56 – I Ate Out 5x in One Week—Here’s What Went Wrong 04:10 – Consequence 1: Sleep Crashed After Eating Out (Here's the Science) 05:23 – Consequence 2: Dry Mouth & Dehydration 08:06 – Consequence 3: Anxiety & Irritability Skyrocketed After Eating Out 09:28 – Consequence 4: Daily Heartburn from Restaurant Meals 12:01 – Consequence 5: Why You Crave Junk Food After Just One Fast Food Meal 13:17 – Final Thoughts + Free Healthy Guide DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

If you wake up feeling reactive, tired, or unfocused—and you have asthma—you’re not alone. In this episode, I share my 7-step asthma-friendly morning routine that helps me generate natural energy, build daily resilience, and show up as an elite athlete with asthma—without needing coffee or pre-workout. You’ll learn exactly how to own your breath, boost your energy, and win your day, even with asthma. ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide 00:00 Intro – Why mornings matter (especially for asthma) 01:33 Step 1: How writing down 10 goals sets the tone for your day 04:44 Step 2: My favorite affirmations to reduce stress and increase focus 07:05 Step 3: Create a joy list that builds real emotional momentum 11:16 Step 4: The power of writing just one sentence in your journal 13:29 Step 5: How I build gratitude into every day (without pressure) 15:14 Step 6: 5-minute breath-based meditation for asthma control 17:03 Step 7: My 1-minute asthma-friendly strength and breath workout 19:39 Final Thoughts and how I lost 40 lbs and kept it off using my 3 Pillars of Healthy Living Guide Yoga for Runners and Athletes with Asthma: https://bit.ly/awa-yoga ►► Drop 30 and Keep It Off (Online Course): Sustainably lose 30lbs, keep it off, and build a healthy lifestyle, without drastically changing your diet: https://www.athletewithasthma.com/drop-30-and-keep-it-off  DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

Ever been told you can’t do something because of your health? I was. Doctors told me I’d never play sports—now I’m an elite ultrarunner with asthma. In this episode, I reveal my 5 biggest fitness wins despite asthma and the 3 science-backed principles that helped me break through every limit: progressive overload, consistency, and never giving up. If you’ve got asthma, chronic health challenges, or just feel stuck in your fitness journey—this episode is for you. What You’ll Learn – My journey from being told I couldn’t play soccer to winning a 100K ultra – How I biked 110 miles with 10,000 ft of gain—without an inhaler – The mental and physical strength it takes to climb 30+ Colorado fourteeners – Why yoga + long-distance running became my secret weapon – The 3 fitness principles that helped me go from gasping to elite: Progressive Overload Consistency Never Giving Up ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide 00:00 Intro – How I Beat the Odds with Asthma and Became an Elite Athlete 01:27 My Top 5 Fitness Wins (Despite Asthma) 01:40 Win #1 – 15 Years of Soccer After Doctors Told Me "Never Play Again" 04:15 Win #2 – 110-Mile Bike Ride with 10,000 Feet of Elevation Gain 06:09 Win #3 – Climbing 30+ Colorado 14ers With Asthma and Vertigo 08:30 Win #4 – My CorePower Yoga Ultra Marathon (26.84 Miles + 2 Classes) 10:29 Win #5 – Winning the Bear Chase 100K Ultra (1st Male, 2nd Overall) 13:11 Principle 1 – Progressive Overload to Strengthen Lungs and Body 18:17 Principle 2 – Why Consistency Builds Confidence and Lung Power 20:05 Principle 3 – Never Give Up21:25 Final Thoughts and Healthy Living Guide ►► Drop 30 and Keep It Off (Online Course): Sustainably lose 30lbs, keep it off, and build a healthy lifestyle, without drastically changing your diet: https://www.athletewithasthma.com/drop-30-and-keep-it-off  DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

Have you ever asked yourself "How good could I be… if I stopped drinking?" In this episode, I dive deep into the truth that few want to say out loud: You will never be elite if you drink—especially if you have asthma or big athletic goals. I'm Jonny Havey, ultra-endurance runner, asthma warrior, and lifelong student of what it takes to reach peak performance. Today, I’m sharing the honest story of how cutting alcohol helped me go from mid-pack finishes to winning ultra races, why even “moderate drinking” is holding you back, and how the science around sleep, recovery, inflammation, and lung function supports it all. You’ll also hear how world-class athletes like Cristiano Ronaldo, Katie Ledecky, and Tom Brady manage alcohol in their training (hint: they don’t drink when it’s game time). In this episode, you’ll learn: Why alcohol destroys endurance, power, and sleep quality How drinking affects asthma, inflammation, and lung recovery My personal story of going from 29th place → 1st male finisher after cutting out alcohol Why non-alcoholic beer (like Athletic Brewing) changed everything for me What to do if you're not ready to quit entirely (realistic action steps included) ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Other links from the episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Athletic Brewing - https://athleticbrewing.com/  0:00 Introduction – The Power of Giving Up Alcohol for Peak Performance2:51 Why I Stopped Drinking – The Turning Point in My Training 5:30 The Science – How Alcohol Hurts Recovery, Sleep, and Endurance 14:33 Proof – Elite Athletes Who Don’t Drink (Ronaldo, Ledecky, Brady) 18:54 Action Plan – Steps to Train Smarter and Perform Better 19:52 Non-Alcoholic Options – How I Stay Social Without Slipping 21:59 Final Thoughts and Healthy Living Guide DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

I’m sharing the 5 most powerful lessons I’ve learned from training with asthma. I’m Jonny Havey—an elite ultra runner, endurance athlete, and someone who’s lived with asthma since childhood. From a soccer-loving kid who struggled to breathe, to finishing grueling 100K races, I’ve transformed my biggest challenge into my greatest strength. In this episode, I open up about the key mindset shifts and training techniques that helped me overcome limitations—including the role of progressive overload, audible exhales, and managing my diet to reduce inflammation and asthma symptoms. If you’ve ever wondered whether running with asthma is even possible, this podcast is proof that you can do more than just manage—it’s possible to thrive.   Whether you’re just starting your fitness journey or aiming for your next race, you’ll walk away from this episode with tools to breathe better, train smarter, and feel stronger. I’ll show you how consistency in movement, breathwork, and nutrition can help you unlock more energy and control over your condition. These aren’t just tips—they’re lived experiences from years of testing what works. If you're looking for exercise asthma tips or trying to understand how to build an asthma-friendly training routine, this episode is for you. And don’t forget to grab my free Healthy Living Guide—it’s helped me and countless others live leaner, healthier, and more empowered lives.  ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide 00:00 My personal journey with asthma 02:09 Lesson 1: Exercise is my superpower 03:53 Lesson 2: The power of Progressive Overload 09:18 Lesson 3: Loud, Audible Exhales are a superpower 11:33 Lesson 4: Food has a strong impact on my asthma 14:02 Lesson 5: Consistency is key to success 15:30 Final Thoughts and Healthy Living Guide DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

I’m breaking down the top 5 exercises that helped me go from wheezing as a kid to winning 100Ks—despite having asthma and a hole in my heart. I'm Jonny Havey, an elite endurance athlete, yoga teacher, and someone who’s been told my whole life what I couldn’t do because of my asthma. These are the movements that helped me defy those limits—and they can help you too.  ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Whether you’re just starting out or already training hard, I’ll show you how to use: Walking & hiking to safely build lung strength, Running to unlock endurance, HIIT for real respiratory growth, Yoga for body awareness and breath control, And heavy lifting to increase overall capacity and resilience. 00:00 Introduction to how I overcame asthma to become an elite ultra athlete 01:56 Walking & Hiking – the first step to building lung power 03:55 Running – train your breath, not just your legs 08:33 HIIT – Push capacity without triggering asthma 13:23 Yoga – breath control meets mobility 14:22 Heavy Lifting – build strength to support your breath 17:17 Final Thoughts and Healthy Living Guide Yoga for Runners and Athletes with Asthma: https://bit.ly/awa-yoga DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

I was born with asthma and told I’d never be able to run. Now, I’m an elite ultra runner—and in this episode, I’m breaking down exactly what I pack for trail runs to stay safe, strong, and fast. From my inhaler and Benadryl to nutrition, electronics, and even running with my dog Sniktau, I’m sharing everything that keeps me going for hours in the mountains. Whether you’re managing asthma or just want to optimize your trail running gear, I hope this helps you push your limits—just like I did.  ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide 00:00 – Introduction to trail running with asthma 01:42 – Essential gear for athletes with asthma 03:27 – Choosing the right shoes 10:29 – Clothing tips for trail running 12:46 – Nutrition and hydration strategies for trail running 15:31 – Electronics and tracking gear for trail running 17:16 – Running with your dog on trails 19:42 – Final Thoughts and Healthy Living Guide Links from the show: Born to Run (book by Christopher McDougal) - https://amzn.to/4c1cFMF Topo Athletic Mountain Racer 3 - https://amzn.to/4iFBRuG Topo Athletic Fli Lyte 5 - https://amzn.to/4kBm8ON Vuori Clothing - vuoriclothing.com Under Armour Long sleeve Shirt - https://amzn.to/3FQd0Ws Gloves I Use for Running - https://amzn.to/3FQcUhy CamelBak Octane XCT Hydration Pack, 70oz - https://amzn.to/3DRL582 Liquid IV (48 servings) - https://amzn.to/4kBGKGC Skratch Labs Super High Carb Hydration Powder (8+ servings) - https://amzn.to/3DOYqy0 Himalayan Pink Salt (2.2lbs) - https://amzn.to/4hlfYzs Bluetooth Headphones: https://amzn.to/425udmw Wired Headphones: https://amzn.to/4hQMQQO Apple Watch: https://amzn.to/4j48DWe DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

Today I’m sharing the 3 best cross-training exercises that have helped me as an ultra runner and how to incorporate them into your weekly routine to improve endurance, build strength, and prevent injuries. I’m also including a bonus section with key exercises to relieve common running pains and I’ll share insights from my own journey as an ultra runner with asthma and the sustainable training practices that keep me performing at my best.  ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide 00:00 The importance of cross-training for runners 03:46 Yoga for runners 06:37 High-Intensity Interval Training (HIIT) for runners 10:10 Heavy Lifting for runners 11:37 Bonus: Exercises for injury prevention 16:40 Final Thoughts and Healthy Living Guide Yoga for Runners and Athletes with Asthma: https://bit.ly/awa-yoga  In-Person Yoga Classes with me: https://www.athletewithasthma.com/in-person-classes  Human Power Physical Therapy: https://www.humanpower.live/  DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

Are any of these myths about asthma holding you back from living your best life? Join me as I reveal the top five myths about asthma and share the truths that you need to know! As someone who has lived with asthma since birth, I've heard it all. In this episode, I debunk common myths like 'Asthma is not serious,' 'Medication is the only way to manage asthma,' and more. Learn how exercise, diet, and awareness can help you manage asthma effectively.  ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide 00:00 Introduction to debunking top asthma myths 02:01 Myth 1:Asthma is Not a serious disease 04:55 Myth 2: Medication is the Only way to manage asthma 10:53 Myth 3: Asthma attacks Only occur during activity 12:40 Myth 4: Asthmatics should Avoid exercise 17:48 Myth 5: Asthma Is curable 19:28 Final Thoughts and Healthy Living Guide DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.