Athlete with Asthma Show

Jonny Havey
  • 5.0 (5)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

The Athlete with Asthma Show educates and inspires listeners to overcome perceived physical limitations and achieve their fitness goals. Host Jonny Havey, an ultra runner and endurance athlete with asthma and PFO, certified yoga instructor, and longevity enthusiast, takes you on a journey to thrive physically and athletically by practicing simple fitness techniques and embracing a mind-over-matter approach.

  1. My Evening Routine for Better Sleep, Recovery, and Energy

    FEB 20

    My Evening Routine for Better Sleep, Recovery, and Energy

    ►► 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.

    20 min
  2. Why “Just Rest" is Terrible Advice for Asthma

    FEB 13

    Why “Just Rest" is Terrible Advice for Asthma

    ►► 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.

    14 min
  3. How to Build Habits That Stick (The Simple Strategy I Use)

    FEB 6

    How to Build Habits That Stick (The Simple Strategy I Use)

    ►► 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.

    13 min
  4. How Often Should You Weigh Yourself? (Why I Do It Once a Week)

    JAN 30

    How Often Should You Weigh Yourself? (Why I Do It Once a Week)

    ►► 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.

    17 min
  5. Why I Didn’t Drink On My Birthday

    JAN 23

    Why I Didn’t Drink On My Birthday

    ►► 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.

    12 min
  6. How Long Should You Feel Sore After A Workout

    JAN 16

    How Long Should You Feel Sore After A Workout

    ►► 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.

    16 min
  7. I Tracked My HRV for 120 Days (Here's What Happened)

    JAN 2

    I Tracked My HRV for 120 Days (Here's What Happened)

    ►► 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.

    18 min
  8. How Training Every Morning for 75 days Changed Me

    12/24/2025

    How Training Every Morning for 75 days Changed Me

    ►► 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.

    13 min
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About

The Athlete with Asthma Show educates and inspires listeners to overcome perceived physical limitations and achieve their fitness goals. Host Jonny Havey, an ultra runner and endurance athlete with asthma and PFO, certified yoga instructor, and longevity enthusiast, takes you on a journey to thrive physically and athletically by practicing simple fitness techniques and embracing a mind-over-matter approach.

Information

  • Creator
    Jonny Havey
  • Years Active
    2024 - 2026
  • Episodes
    53
  • Rating
    Clean
  • Copyright
    © 2026 Jonny Havey, LLC
  • Show Website
    Athlete with Asthma Show