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 the truth. And the truth is that for many of us—especially those of us with asthma—dairy might be doing more harm than good.

Growing up with asthma and food allergies, I was constantly navigating what foods triggered inflammation and made my breathing worse. Back then, I didn’t fully understand how much the quality and type of dairy I was eating could influence my lungs, my recovery, and even my mental clarity. Today, after years of experimentation, research, and blood test tracking, I’ve landed on a system that works for me—and might just work for you too.

My Journey: From Dairy-Lover to Dairy-Conscious Athlete

As a kid, I was told I was lactose intolerant. Hearing that crushed me. I loved ice cream, and I wasn’t ready to let it go. I still indulge now and then, but I do it differently. I’ve developed strategies over the years that allow me to enjoy some forms of dairy without triggering the inflammation that can exacerbate my asthma symptoms.

What I’ve learned is that not all dairy is created equal. There’s a massive difference between conventional cow’s milk from a plastic jug at the gas station and organic, grass-fed, small-batch dairy from clean sources. The former left me congested and wheezy. The latter—especially from goats or sheep—often didn’t affect me at all. This discovery blew my mind and changed the way I approach nutrition.

The Inflammation Equation: What Dairy Can Do to Your Body

Inflammation is the real enemy here—not dairy per se. And for people with asthma, inflammation makes everything harder. It tightens the airways, increases mucus production, and makes recovery from hard workouts sluggish. It’s like trying to breathe through a straw when your lungs are already on fire.

When I eat low-quality, non-organic dairy—especially in the days leading up to a race—I feel it immediately. I get congested. My breathing gets heavier. My recovery slows down. So I made the decision: at least two weeks before any race, I cut dairy out completely. Not just dairy, actually—anything that’s a known inflammatory for me. That discipline has become part of my race prep, just like long runs and hill repeats.

Not All Dairy is Created Equal: Europe vs. the U.S.

Here’s where it gets interesting. I’ve had some of the best dairy in the world while traveling in Europe—cheeses in Italy, yogurt in Greece—and I didn’t feel the same inflammatory effects I feel with U.S. dairy. Why? It comes down to processing, quality, and additives. Many European countries ban growth hormones and heavily regulate animal feed. That’s not always the case here in the U.S.

I’m not saying you need to book a flight to Tuscany to enjoy cheese without consequences. But I am saying that the source of your dairy matters. Switching to organic, grass-fed, local, or even imported options might reduce the impact on your body, especially if you’re sensitive like I am.

The Normalization of Feeling Like Crap

We’ve normalized inflammation in our culture. We walk around congested, bloated, exhausted—and call it normal. We’ve normalized needing caffeine to wake up, feeling groggy after lunch, or always being “a little under the weather.” But that’s not normal. That’s not how our bodies were designed to feel.

Once I started cutting out inflammatory foods—especially low-quality dairy—and paying closer attention to my blood tests and recovery metrics, I realized I’d been living in a fog for years. Most people have no idea what feeling good actually feels like. They’ve just gotten used to the discomfort. I want to challenge that. I want you to challenge that.

Reading Blood Tests (The Right Way)

Here’s another thing they don’t teach you: just because your blood test results come back “normal” doesn’t mean you’re healthy. It just means you fall within the average range of a very unhealthy population. When I got curious about this and started tracking my own labs more closely, I realized that “optimal” is not the same as “average.”

After cutting out non-organic dairy and reducing added sugars, my triglycerides dropped by 50%. My inflammation markers plummeted. I didn’t just feel better—I had data to prove it. And I didn’t do anything extreme. I just cut the crap and listened to my body.

Sustainable Swaps and Daily Upgrades

I don’t believe in deprivation. If you love dairy, like I do, don’t torture yourself. Instead, start with simple swaps. Cow milk tends to be the most inflammatory, so try goat or sheep milk if you tolerate it. Or switch to plant-based options—but be careful. Many store-bought almond or oat milks are filled with gums, oils, and sugar.

My favorite move? I make my own oat milk or hemp milk at home. It’s literally just oats or seeds blended with water. Add a touch of honey if you need sweetness. It’s cheaper, cleaner, and better for your lungs.

For yogurt, I still love cow milk yogurt occasionally—but only if it’s organic, grass-fed, and ideally Icelandic. I eat it no more than once a week. For everything else, I lean on coconut-based yogurts and goat cheese. These swaps might seem small, but they add up over time.

Test It Yourself: The One-Week Challenge

Here’s the deal: you don’t have to take my word for it. You can test this for yourself. Just cut dairy, sugar, and any known inflammatory foods for one week. Track how you feel. Track your breathing. Your sleep. Your energy. Just notice. I’m willing to bet you’ll feel clearer, lighter, and more in control of your body than you have in months.

If a week is too long, start with one day. One clean, intentional day. That’s all it takes to begin shifting your awareness. You might find, like I did, that what you thought was “normal” actually wasn’t.

Ready to Feel Better? Here’s Your First Step

If you’re ready to start making changes, I created a free tool to help you. It’s called the Healthy Living Guide, and it walks you through the three pillars that transformed my life: movement, tracking, and accountability. I used this system to lose 40 pounds, overcome chronic inflammation, and become an elite ultra runner with asthma.

It takes less than two minutes to read and you can start implementing the strategies today. It’s 100% free and it’s helped dozens of people in my community breathe easier, move stronger, and feel better in their bodies.

Final Thoughts

You don’t need to give up your favorite foods forever. You just need to be more mindful about what’s going into your body and how it affects your breathing. Whether you have asthma or not, reducing inflammation is one of the most powerful ways to improve your quality of life.

Start small. Cut back. Swap smart. Test it for yourself. And remember: your normal doesn’t have to be society’s normal. You get to define what healthy feels like—for you.