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

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 runner
02:10 Step 1 – Progressive overload to strengthen your lungs
06:05 Step 2 – Inflammation management for asthma control
08:33 Step 3 – Marathon training plan for runners with asthma
11:40 Weight loss and healthy living with asthma
13:04 Step 4 –Race day prep: fuel, sleep, hydration, support
18:56 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:

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 Up
21:25 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 Performance
2:51 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.