🏃‍♂️❤️ 40+ Whole Foods • Running 100 Miles

🎙️ NEW EPISODE — NOVEMBER 7, 2026

Unpacking Nicotine: The Science, Effects, and Risks

What does nicotine actually do to your body? Does it improve athletic performance, or are we simply feeling the effects of a stimulant?

As ultra runners, we're always looking for ways to improve endurance, recovery, fueling, and overall health. But understanding what we put into our bodies is just as important as the miles we run.

In this episode of Running Miles with Heart Disease, we're exploring five surprising scientific discoveries about nicotine, vaping, and how these products affect the body.

🔬 5 THINGS ATHLETES SHOULD UNDERSTAND

1️⃣ Nicotine delivery isn't as simple as the label.
Clinical studies found that products with similar or even lower nicotine amounts can deliver different levels of nicotine into the bloodstream. Formulation, pH, and how the product releases nicotine all matter. The number on the package doesn't tell the whole story.

2️⃣ Nicotine can affect your cardiovascular system.
Nicotine can stimulate the nervous system, increase heart rate, and raise blood pressure. For endurance athletes, understanding these effects is important when considering cardiovascular health and long-distance training.

3️⃣ Vaping isn't just about nicotine.
Research in animal models found that inhaling e-cigarette aerosol caused blood vessels to constrict, even when the aerosol contained no nicotine. Researchers investigated the role of carrier ingredients and other aerosol components. These findings raise important questions, but animal results don't establish the same effects in human runners.

4️⃣ More nicotine doesn't automatically mean more satisfaction.
Clinical studies found that blood nicotine levels and subjective satisfaction don't always match. How a product feels, how quickly nicotine is delivered, and individual experiences can influence how people respond.

5️⃣ Understand dependence and the reasons to quit.
Nicotine is addictive. People may experience cravings, irritability, sleep problems, and difficulty concentrating when they stop. For smokers, quitting reduces exposure to carbon monoxide and many harmful chemicals in cigarette smoke. Counseling, support, and appropriate medications can help people quit.

❤️ WHAT DOES THIS MEAN FOR ULTRA RUNNERS?

Nicotine may temporarily increase alertness, but that doesn't prove it improves endurance, running economy, or the ability to complete 100 miles.

We need to understand the difference between feeling stimulated and actually improving performance.

Nicotine isn't an essential nutrient, and there is no established reason for nicotine-naive athletes to start using it as a performance supplement.

Our goal is to understand the science, ask better questions, and make informed decisions about our health.

🎧 LISTEN NOVEMBER 7, 2026!

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#RunningMilesWithHeartDisease #UltraRunning #Nicotine #Vaping #Running100Miles #WholeFoods #HeartHealth #EnduranceRunning #AthleteHealth #RunningNutrition #Podcast

Running Miles with Heart Disease CHDAndy Czechanski: From Congenital Heart Disease to Completing 100 Miles

What happens when you're born with a serious heart condition, are told to avoid high-school sports, and eventually go on to complete a 100-mile ultramarathon?

For Andy Czechanski, it's a story of determination, adaptability, and finding a way forward.

Andy is a firefighter and battalion chief, paramedic, registered nurse, and EMS instructor. Born with transposition of the great arteries, he underwent the Senning procedure at just three months old in 1982.

Growing up, Andy was discouraged from participating in athletics. He eventually discovered mountain biking, which opened the door to endurance sports. After years of challenging mountain bike and gravel races, he moved into ultrarunning, completing a 50-mile event and an incredible 108-mile race in Michigan's Upper Peninsula in 2024.

In this episode, Andy shares his journey with congenital heart disease and how he learned to adapt his training to his body and his life.

• Living with CHD: Andy's diagnosis, childhood surgery, and growing up with restrictions on sports.

• Finding Endurance Sports: How mountain biking led him to ultrarunning.

• The 108-Mile Challenge: His experience completing the Marji Gesick 100 in 2024.

• Training with CHD: Using perceived effort, breathing, and time-based training rather than chasing traditional heart-rate zones.

• Consistency Over Intensity: Why everyday movement and steady progress matter.

• Race Nutrition: His preference for whole foods and the importance of practicing nutrition during training.

• Being Your Own Advocate: Working with your cardiologist and finding activities appropriate for your individual condition.

• Family and Balance: Managing endurance training alongside a demanding career and raising five children.

Andy reminds us that CHD is part of your story, but it doesn't have to define your entire life. Every heart condition is different, and exercise recommendations should be individualized with guidance from qualified healthcare professionals.

If one activity isn't right for you, that doesn't mean every door is closed. Find out what is possible, start where you are, and keep moving forward.

You don't have to run 100 miles. Sometimes a daily walk is the beginning of something life-changing.

Your heart condition is part of your story, but it doesn't have to be your whole story.

Andy hopes to participate in the 2027 Marji Gesick 50-mile race alongside his son, but the event sold out quickly.

If you're registered but become injured, have a change of plans, or can no longer participate, Andy would love to hear from you if you're willing to transfer your entry.

Contact Andy: Andy.Czechanski@grandchutewi.gov

Please coordinate any entry transfer through the race organizers and follow their official transfer rules.

What We DiscussA Message for Anyone Living with Congenital Heart DiseaseHelp Andy and His Son Get to the Starting Line!

40+ Whole Foods, 100 Miles — Week 4: CBD & Ultrarunning: Separating Fact from Fiction

What does science really tell us about CBD, pain relief, sleep, and recovery? And what should ultrarunners know before adding CBD to their routine?

In Week 4 of 40+ Whole Foods, 100 Miles, we're taking a closer look at cannabidiol (CBD), exploring its history, the science behind its potential benefits, and the questions that endurance athletes should be asking.

CBD has become a popular wellness product, with claims ranging from reduced soreness and inflammation to better sleep and faster recovery. But personal experiences, marketing claims, and scientific evidence don't always tell the same story.

In this episode, we explore:

• CBD and pain relief: What clinical research suggests about CBD for acute pain, chronic pain, and localized conditions—and where evidence remains limited or inconsistent.

• Ultrarunning and recovery: What we know about CBD, post-workout soreness, muscle recovery, sleep, and athletic performance.

• CBD versus THC: Understanding the difference between these cannabinoids, including their effects and potential risks.

• The history of cannabis in America: How cannabis became restricted, how the 2018 Farm Bill changed the legal status of qualifying hemp, and why CBD regulation remains complicated.

• CBD and safety: Potential side effects, liver concerns, medication interactions, product quality, and the risk of THC contamination.

• Beyond painkillers: We also examine traditional pain relievers such as ibuprofen and emerging research into other recovery approaches, including palmitoylethanolamide (PEA). Natural doesn't automatically mean safe, and promising early research doesn't guarantee real-world benefits.

The biggest takeaway? Being an informed runner means asking questions, examining the evidence, and understanding the risks before believing every promise attached to a supplement.

Whether you're training for your first ultramarathon or preparing to run 100 miles, your recovery strategy should be based on more than hype. It should reflect your individual needs, your health, and the best available evidence.

The strongest runner is an informed runner.

Note: This episode is for educational purposes only and isn't medical advice. CBD research is still developing. CBD can interact with medications and may affect the liver. Consult a qualified healthcare professional before using it, particularly if you have a medical condition or take medication. Competitive athletes should also check current anti-doping rules and product contamination risks.

Connect with Josh Sain and Running Miles with Heart Disease CHD

Facebook: https://www.facebook.com/runningmileschd/

Instagram: https://www.instagram.com/runningmileschd/

Team RunRun Coaching: https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

Listen on Spotify: https://open.spotify.com/show/6IjLmfQpEqPbHwX8wNrMyt