On this episode of Knowledge and Mileage, Kris talks with Joe DiStefano, primal living coach, executive of Spartan Races and CEO of Runga Retreats. We dive into why primal exercise, diets and lifestyle have been so effective in optimizing health, performance and mindset. We discuss what makes hot and cold therapy so beneficial, why the "food pyramid" gets it wrong, and the primal lifestyle pillars of earthing, light exposure and movement. Listen to the end to hear why Runga has become a premiere retreat in the paleo/primal world. Time Stamps Why the letters after your name don’t mean much if you are not changing lives [2:00] The two things that taught him the most in his life [5:02] The importance of healthy fats in correlation to repairing traumatic brain injuries [6:20] How he changed the way he exercised after going through his traumatic brain injury [10:30] Why it’s all in the journey and participation [13:35] When you expose your body to extremes everything in between gets easier [15:46] The benefits of hold/cold contrast [21:07] How athletes in Iceland are a product of the culture [26:38] How light exposure impacts your sleep [29:36] Hacks to improve your sleep and jump-start your day [34:24] Fasting 101: What is it, who is it for and suggestions on how to start? [45:50] What is Runga? Who is it for and what the experience can do for you? [1:02:51] The polarity in the nutrition space [1:10:13] Fixing the corporate culture [1:13:09] Featured Guest: Joe DiStefano Website  Instagram Related Links/Products Mentioned ‎STACKED Podcast The 4-Hour Body - Book by Tim Ferriss Sunlighten Infrared Saunas chiliPAD Sleep System Crossfit XY Lights Out: Sleep, Sugar, and Survival – Book by T. S. Wiley BLUblox **Code GETHIN at checkout** Stacked 018 - The Science of Blue Light with Andy Mant Joovv What Is Intermittent Fasting, and Will It Help Your Sleep? Intermittent fasting: Surprising update Redmond Real Salt Interview with Ben Greenfield | The Knowledge and Mileage Podcast RUNGA  Mobility Balls | RUNGA **Code GETHIN at checkout – receive Breathe Better, Move Better e-book for free** People Mentioned Paul Chek Tim Ferriss David Sinclair David Goggins Ben Greenfield Episode Sponsors BiOptimizers is HOOKING YOU UP! They want to give you a FREE bottle of their Kris approved P3OM Probiotics.  As with all BiOptimizers products they are extremely high quality and a great formulation. All you have to do is go to P3OM.com/KrisFree to claim your free bottle. Hurry up! This offer is only good while supplies last. It is nearly impossible to consume a high enough amount of greens. That is why I turn to Organifi to fill in the gaps. Check out their amazing tasting Greens formula and get 20% on Organifi.com if you use the code GETHIN at checkout. This episode is also brought to you by Laird's Superfood. Laird's just launched an amazing new product in time for winter: hot chocolate with functional mushrooms! It uses all natural ingredients plus includes all 4 MCT isolates, blend of reishi, chaga, and maitake mushrooms and of course their signature Aquimin extract. Use code GETHIN20 for 20% off your total purchase at LairdSuperfood.com One of the many reasons I train so hard is so that I can look awesome and that goes beyond the gym to my personal care routine as well. That is why we are hooking you up with 20% off the high quality skin care products at VisualChemistrySkin.com. Just use the code GETHIN20 at checkout to claim your discount. Connect with Kris Instagram: @krisgethin