Running Miles With Heart Disease CHD

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

40+ Whole Foods, 100 Miles: The Gut Microbiome and Ultra RunningWhat if becoming a stronger ultrarunner starts with something you can't see?Inside your gut lives a complex community of microorganisms called the gut microbiome. These microbes help break down food, produce important compounds, and interact with your immune system. But what does your microbiome mean for your health, recovery, and performance over 50 or 100 miles?This topic is personal. Learning about the many antibiotics received during infancy raises important questions: Could early antibiotic exposure have affected the gut microbiome? Could some changes last into adulthood? And can your choices today support gut health?Antibiotics are essential, sometimes lifesaving medicines, but they can also affect beneficial gut bacteria. Different antibiotics have different effects, and recovery varies. Your childhood experiences alone cannot prove that antibiotics caused you to get sick more often, but they can inspire you to explore the science of gut bacteria, immunity, and lifelong health.You've probably heard that fiber is good for you. Different types of fiber can feed different gut microbes.Clinical research suggests certain fibers can increase specific bacterial groups without necessarily increasing overall microbial diversity in the short term. Fiber can also influence short-chain fatty acids, including butyrate, which helps support the cells lining your colon.Eating varied plant foods—including vegetables, fruits, beans, lentils, whole grains, nuts, and seeds—is a practical way to get different fibers and nutrients. The popular goal of eating 30 different plant foods per week encourages variety, but it isn't a magic number or a guarantee of better health.When you're running 50 or 100 miles, fueling becomes a major part of your race strategy. Nausea, cramps, and difficulty tolerating food can derail even a well-prepared runner.Practice your race-day fueling during training. Learn which foods and drinks work for you, and gradually practice consuming the carbohydrates and fluids you need. Gut training is important for endurance preparation, although it isn't the same as changing your microbiome.You'll also explore how sleep, stress, exercise, and recovery may relate to gut health—and why popular microbiome claims deserve a closer look.Not necessarily. Probiotics aren't a universal solution for restoring the microbiome after antibiotics. Their effects depend on the strain, person, and purpose. More supplements don't automatically mean a healthier gut.How the microbiome develops and changes throughout lifeHow antibiotics affect gut bacteria and why recovery variesHow fiber and plant diversity influence gut microbesThe evidence behind the 30-plants-per-week goalGut training, race-day fueling, and digestive problemsPotential links between gut health, immunity, inflammation, and cardiovascular healthPractical ways to support your gut without extreme diets or unnecessary supplementsYou don't need a perfect microbiome to become a stronger runner. Small, consistent choices can support your nutrition, training, and recovery.You train for the long run. Why not take care of your gut for the long run, too?Podcast: Running Miles with Heart Disease CHDFacebook: https://www.facebook.com/runningmileschd/Instagram: https://www.instagram.com/runningmileschd/Running Coach — Team RunRun: https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/Email: [email protected]: Educational purposes only; not a substitute for medical advice. Never avoid necessary antibiotics or change prescribed treatment without consulting your healthcare professional.Your Gut, Your History, Your HealthFiber: More Than Just a NumberTrain Your Gut for the Long RunAre Probiotics the Answer?In This Episode, You'll Explore:Connect With Josh

Sleep, Recovery & Ultra Running with Dr. Ian DunicanWhat if the most important part of your training isn't another workout, but the recovery you're giving your body?In this episode of Running Miles with Heart Disease CHD, I sit down with Dr. Ian Dunican, sleep researcher, performance consultant, and experienced ultrarunner, to discuss the science of sleep and its impact on endurance performance.With experience in the Irish military, elite sports, and ultrarunning, Ian shares practical, evidence-based strategies to improve sleep, manage fatigue, and make better decisions when we're exhausted.We discuss caffeine timing, alcohol, stress, sleep tracking, and why the weeks leading up to a race matter more than one night of poor sleep. We also explore sleep deprivation during 100-mile races, hallucinations, aid station decisions, race-day planning, and why recovery deserves as much attention as training.Whether you're training for your first marathon or preparing for your next 100-miler, this conversation offers practical ways to prioritize sleep, improve recovery, and support long-term health.Website: https://sleep4performance.com/Sleep4Performance Podcast: https://sleep4performance.podbean.com/Instagram: https://www.instagram.com/sleep4perform/Facebook: https://www.facebook.com/sleep4perform/X (Twitter): https://twitter.com/sleep4performLinkedIn: https://www.linkedin.com/in/dr-ian-c-dunican-115b0a14/YouTube: https://www.youtube.com/@sleep4performance463TEDx Talk – “Sleep in... and win!”: https://www.ted.com/talks/ian_dunican_sleep_in_and_win📘 A Guide for Sleep Health & Shiftwork: Practical Strategies for Individuals & Organisations — co-authored with Dr. Tim Smithies.Paperback (Australia): https://melius.training/product/a-guide-for-sleep-health-shiftwork-paperback/eBook: https://melius.training/product/a-guide-for-sleep-health-shiftwork-ebook/📘 Managing Sleep and Jet Lag for Optimal Performance — co-authored with Dr. John Caldwell.Find information about the book: https://www.researchgate.net/publication/283297403_Managing_Sleep_and_Jet_Lag_for_Optimal_Performance🎓 Sleep & Thrive: Essential Strategies for Fatigue ManagementA self-paced course covering sleep science, circadian rhythms, caffeine, alcohol, stress, and practical sleep strategies.https://melius.training/product/sleep-health-and-fatigue-education/🥊 Sleep to Win: Maximising Recovery & Performance in Combat Sports AthletesLearn about sleep, recovery, performance, fatigue, and training.https://melius.training/product/combat-sports/Running Miles with Heart Disease CHD explores endurance running, ultramarathons, heart health, training, nutrition, recovery, and the people who help us become healthier athletes.Thank you for listening and supporting the show!Connect with Dr. Ian DunicanBooksOnline CoursesFollow the Show

Your Liver & Kidneys: The Ultra Runner’s Hidden Recovery SystemWhen you run 50 or 100 miles, your legs aren’t the only things working overtime. Your kidneys and liver are working behind the scenes to keep your body functioning, processing waste, balancing fluids, and supporting recovery. Taking care of these organs should be part of every ultra runner’s plan.Long races can place significant stress on the kidneys. Dehydration, heat, reduced blood flow, and prolonged exertion can all contribute to temporary changes in kidney function.The answer isn’t simply to drink as much as possible. Overhydration can also be dangerous. Instead, practice your hydration strategy during training. Consider your sweat rate, weather, effort level, fluid intake, and sodium needs.Your goal is to arrive at the finish line hydrated—not dehydrated and not overhydrated.This is one of the biggest lessons for ultra runners.Ibuprofen and other NSAIDs can interfere with prostaglandins that help maintain blood flow to the kidneys. During prolonged exercise, especially in heat or when dehydrated, that can increase kidney stress. One review of severe exercise-associated kidney injury cases found that NSAID use was common among hospitalized cases.That doesn’t mean you should never use medication. It means routine or preventive NSAID use before or during an ultra deserves serious caution and discussion with your healthcare professional.The liver plays a major role in metabolism, energy management, and processing substances your body needs to eliminate.After an ultra, blood tests may show elevated AST and ALT. That does not automatically mean your liver is damaged. These enzymes can also come from skeletal muscle, which is heavily stressed during endurance events. Looking at other markers, such as CK, GGT, ALP, and bilirubin, can help healthcare professionals determine where the elevation may be coming from.Your best recovery strategy is simple: eat enough, replace fluids and electrolytes appropriately, and give your body time to recover.Heat can turn a difficult race into a medical emergency. Severe heat stress can reduce blood flow to the digestive system, damage the gut barrier, and contribute to a systemic inflammatory response.Learn the warning signs: headache, dizziness, nausea, weakness, confusion, or unusual behavior.If heatstroke is suspected, rapid whole-body cooling and emergency medical treatment are critical.Pain is information. During an ultra, medications that reduce pain or alter your perception of discomfort can potentially hide warning signals from your body.Acetaminophen (Tylenol) is different from NSAIDs, but excessive dosing can cause serious liver injury. The combination of prolonged exercise, dehydration, fasting, illness, or alcohol can make medication decisions more complicated.Never exceed the recommended dose, and talk with your healthcare professional about what is appropriate for you.After a long race, your body needs building blocks—not a “detox.”Focus on whole foods containing carbohydrates, protein, healthy fats, fruits, vegetables, fluids, and appropriate electrolytes. Carbohydrates help replenish glycogen, protein provides amino acids for repair, and adequate fluids support normal kidney function.Your kidneys and liver work hard enough during an ultra. Give them the nutrition, hydration, and recovery time they need afterward.For more conversations about ultra running, nutrition, recovery, heart disease, training, injuries, and becoming a stronger endurance athlete, listen to Running Miles with Heart Disease CHD. I share real experiences, practical strategies, and conversations with experts to help runners go farther while taking better care of their bodies.1. Protect Your Kidneys With Smart Hydration2. Be Careful With Ibuprofen and Other NSAIDs3. Don’t Forget Your Liver4. Respect Heat5. Think Twice Before Reaching for PainkillersRecover With Real Food

The Psychology of Ultra Running with Dr. Mabliny ThuanyWhat does it take to keep going when your body wants to stop? Ultra-running requires physical endurance, but what role does our psychology play in performance, recovery, and long-term health?In this episode of Running Miles with Heart Disease CHD, I talk with Dr. Mabliny Thuany, a sport scientist and researcher at the State University of Pará in Brazil, about the psychological side of endurance and ultra-running.We explore why runners are more than training numbers and race results, and why mental health deserves as much attention as physical performance.The psychology of endurance and ultra-runningMental health symptoms among ultra-runnersExercise addiction and the difference between commitment and compulsionADHD and its relationship with endurance runningAnxiety, depression, sleep, and recoveryHow psychological stress may influence running injuriesFear of failure, perfectionism, and overtrainingWhy persistence can become a problem when we cannot rest or adaptHow coaches can support athletes' mental healthBalancing training, recovery, family, and everyday lifeBeing physically fit does not make runners immune to mental health challenges. High mileage alone does not indicate exercise addiction; flexibility, control, and the consequences of exercise matter.We also discuss how sleep and psychological well-being influence recovery, why screening tools are not clinical diagnoses, and why coaches should pay attention to changes in athletes' mood and behavior—not just their training data.The biggest lesson: We are people first and athletes second. Learning when to push forward and when to rest is an important part of long-term success.Interested in learning more about her work or research?Email: [email protected]: https://www.researchgate.net/profile/Mabliny-ThuanyUniversity profile: https://sigaa.uepa.br/sigaa/public/docente/disciplinas.jsf?siape=5980403Published research: https://pmc.ncbi.nlm.nih.gov/articles/PMC10484714/Running Miles with Heart Disease CHD explores endurance running, ultra-running, training, nutrition, recovery, and the experiences of athletes navigating health challenges.If you enjoyed this episode, follow the show, leave a review, and share it with another runner who might benefit from this conversation.Thanks for listening, and keep putting in those miles while taking care of the person running them!In This Episode, We DiscussKey TakeawaysConnect With Dr. Mabliny ThuanyAbout Running Miles with Heart Disease CHD