Ice cream is one of my favorite things in the world—right up there with guacamole. So I’m going to be honest with you: this post (and video embedded above and linked here, and podcast) was hard for me to write. I’m not here to demonize dairy or tell you to go full vegan overnight. I’m here to tell t...

Let me start with a question that might rewire how you think about your energy, mood, and focus: Are you sleep deprived… or functionally drunk? The CDC reports that one in three adults in the U.S. are not getting enough sleep. But it’s not just about feeling tired. Studies show that sleep deprivatio...

I still remember sitting in the lunchroom as a kid, pulling out my homemade sandwich and thermos of soup while the other kids lined up for pizza, fries, and pudding cups. My mom, a nutritionist, packed my lunch every single day with care—fresh fruits, raw veggies, and whole foods that fueled my b...

For many people, mornings are chaotic. We wake up, check our phones, scroll through email, get sucked into the news cycle, and spend the rest of the day reacting to life rather than creating it. But what if you could start your day with intention—without needing caffeine—and take full ownership of y...

If you’ve ever been told your asthma means you can’t compete, train hard, or push your limits—you’re not alone. I was that kid. At age four, my doctor sat me down and told me I’d never play the sport I loved most: soccer. My lungs were supposedly too weak. I should find something “less intense.” But...

Have you ever asked yourself, “How good could I be if I gave up alcohol completely?” That question changed my life. In 2015, I pushed through a brutal hangover and still managed to perform at the top of my yoga class. It would have been easy to excuse the drinking: “I did fine, even though I dran...

Most people think asthma limits your ability to train, compete, or even enjoy exercise. I used to think so too—until I learned how to turn my condition into a strength. I’m Jonny Havey, an elite ultra-endurance athlete with asthma, and over the past three decades, I’ve discovered key strategies ...

Maybe you’re like me—told at a young age that you wouldn’t be able to exercise like everyone else. At four years old, I was already obsessed with soccer. I wanted to play year-round, but doctors told my parents that I’d need my inhaler before, during, and after every game and practice… if I dared...

When I was four years old, I was told I shouldn’t play soccer—and definitely shouldn’t run—because of my asthma. Fast forward 30 years, and I’m an elite ultrarunner who runs trails six days a week and lives right next to one of my favorite dirt trails. If you’re just getting into trail running—or...

 Asthma has been with me since day one, and as an elite ultra-athlete with asthma, I’ve faced a barrage of myths about it. This condition touches millions worldwide, yet misconceptions still run rampant—some so convincing they could’ve derailed my journey to soccer fields and ultra-marathon trail...

For most of my life, I’ve been told that asthma would limit what I could do. Growing up, I had to carry an inhaler everywhere, and doctors cautioned me about intense physical activity. But I refused to accept those limitations. Instead, I set out to rewire the way my body interacted with movement...

As someone who has spent years managing asthma while pushing my body to new limits, I’ve learned that selecting the right workout style is crucial. Maximizing performance while minimizing respiratory strain is a balancing act, and two training styles stand out in my experience—AMRAP (As Many Roun...

 Running an ultramarathon is a daunting challenge for anyone, but doing it with asthma? That’s a whole different battle. I’m Jonny Havey, an ultra-endurance athlete with asthma, and I’ve spent years proving that my condition doesn’t define my limits. Training for a 100K ultramarathon isn’t just a...

Living with asthma, especially exercise-induced asthma, can feel overwhelming and sometimes hopeless. Diagnosed at a young age, I was told my athletic dreams, like playing soccer, would always be limited by my condition. But through years of trial, research, and natural methods, I’ve found ways t...

Being sick is never fun—the congestion, fatigue, and general discomfort can make even the simplest tasks feel overwhelming. As an ultra-athlete with asthma, I used to believe that when I caught a cold or felt unwell, I had to stop training completely. But over time, I learned that moderate exerci...

As the winter season sets in, many of us ultra runners are faced with the challenge of continuing training in the cold. It’s easy to get intimidated by the prospect of running in cold temperatures, but with the right preparation and mindset, winter running can become one of the most rewarding par...

Can music really make you a better runner? Some purists, like ultra-running icon David Goggins, might say no, but for me, the answer is a resounding yes. As an athlete with asthma, running with music isn’t just enjoyable—it is a necessary thing I use to manage my asthma. If this is of interest to...

 As an athlete with asthma (my name is Jonny Havey by the way), I’ve learned that training for long-distance events requires more than just physical endurance. It demands a nutrition strategy that supports both performance and recovery. Over the years, I’ve fine-tuned my nutrition plan to help me...

Hi, I’m Jonny Havey, an ultra runner with asthma. For as long as I can remember, my life as an athlete has been a balance between managing my asthma and chasing bigger, mere impossible goals (well at least that's what other people think). Now, growing up I was not a runner, but I loved playing so...