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

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:

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 show
00:44 Why I gained 15 pounds this year
01:07 Pillar one: facts over the story in your head
02:01 My weight loss and race performance timeline
06:52 How my training changed this year
09:34 Pillar two: this is about identity, not weight
13:09 The fear of slipping backwards
16:07 Pillar three: progress is seasonal, not linear
18:28 Final thoughts and an invitation to join Athlete With Asthma healthy living guide

▶️ Other Helpful Video:

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:

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 show
01:39 The moment I chose to sit down
02:33 Why dropping out can hurt more than finishing
03:36 Pressure from supporters and expectations
05:18 Sacrifices, sleep shifts, and burnout
08:10 I am not a quitter mindset
10:06 The real reasons I stopped racing
13:05 Overtraining, plantar fasciitis, and warning signs
16:19 Realizing I had nothing left to prove
17:46 Finding joy again after dropping out
18:56 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:

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:

Chapters:
00:00 Welcome to Athlete with Asthma show
00:44 Why asthma feels random and why it’s scary
01:36 Disclaimer: I’m not a doctor and how I learned to predict attacks
01:56 The big idea: trigger stacking with sick, dairy, and run example
03:47 Environmental triggers: air quality, cold weather, and smoke
05:27 Diet and inflammation: dairy, fried foods, allergies, and sensitivities
07:07 Being sick: the biggest multiplier and how I reduce stacking
07:55 Stress, nervous system load, and exercise-induced symptoms
09:39 Background triggers: poor sleep, dehydration, and compounding effects
10:27 Take back control: build awareness and stay prepared
12:17 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:

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:

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:

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:

Chapters:
00:00 Introduction to the Athlete with Asthma show
00:44 Why "just rest" is bad advice for asthma
01:27 Personal experience: exercise and asthma
02:20 Reason 1: asthma gets worse without exercise
05:04 Reason 2: overcoming the challenge of restarting exercise
06:50 Reason 3: exercise boosts the immune system
08:33 Reason 4: reducing baseline inflammation
09:54 Reason 5: improving CO2 tolerance
13:00 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:

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:

Chapters:
00:00 Welcome to the Athlete with Asthma Show
00:44 Why starting new routines is so challenging
01:07 Habit stacking and why it changes everything
02:58 Step 1: Choose an existing habit to anchor to
05:29 Step 2: Begin with the smallest possible version
08:27 Step 3: Seamlessly integrate the new habit
10:40 The three pillars of building healthy routines
12:04 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:

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:

Chapters:
00:00 Welcome to Athlete with Asthma Show
00:44 My Journey to Losing 40 Pounds
01:46 Why Weekly Weigh-Ins Are So Important
02:21 Shocking Obesity Statistics in the US
03:48 Global Perspective on Weight and Health
04:50 How Consistent Exercise Improves Longevity
05:32 Why Weekly Weigh-Ins Beat Daily or Monthly
10:24 Five Key Reasons to Weigh Yourself Weekly
14:00 How Weekly Weigh-Ins Build Body Awareness
15:39 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:

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: 

Here’s how I can help you:

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:

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:

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:

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.