80/20 Sleep: Exercise, Morning Sunlight, and Setup

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If you’re trying to feel better, build longer, and avoid quietly poisoning yourself along the way, this episode’s for you.

After a run of injuries, weird labs, and a “half-man/half-plastic” toxin screen, I went deep on cleaning up my life. Enter: Justin Mares, founder/operator (Kettle & Fire, Perfect Keto, Surely, Truemed), and meticulous health nerd who has spent hundreds of hours testing what’s actually worth buying.

In this episode, we walk through Justin’s guide for safer, higher-quality living so you can stay healthy, perform your best, and continue to build amazing products.

In this episode, you’ll learn:

• The 80/20 of great sleep (and why temperature control and magnesium often matter most)

• What to wear (and avoid) to reduce PFAS, phthalates, and dye exposure on skin

• A sourcing playbook for nutrient-dense, low-toxin food

• Supplements that you actually need and why

• Practical toxin-mitigation at home: air, water, lighting, EMFs, kitchens, and cleaning

• Low-effort swaps for everyday products (deodorant, soaps, skincare, blue-light blockers)

References:

• Andrew Huberman: https://www.linkedin.com/in/andrew-huberman/

• Bryan Johnson: https://x.com/bryan_johnson

• Chemicals in Textiles: https://www.kemi.se/en/publications/reports/2014/report-6-14-chemicals-in-textiles

• How to Prevent & Treat Colds & Flu: https://www.hubermanlab.com/episode/how-to-prevent-treat-colds-flu

• Justin Mares: https://www.linkedin.com/in/justinmares/

• Levels: https://www.levelshealth.com/

• Rhonda Patrick: https://www.linkedin.com/in/patrickrhonda/

• Surely: https://drinksurely.com/

• The Great American Poisoning: https://justinmares.substack.com/p/the-great-american-poisoning

• Tim Ferriss: https://www.linkedin.com/in/timferriss/

• Truemed: https://www.truemed.com/

• What are EMFs?: https://andybromberg.com/rational-guide-to-emfs

Sleep:

• Avocado mattress: https://www.avocadogreenmattress.com/

• Coyuchi sheets: https://www.coyuchi.com/collections/sheet-sets

• Eight Sleep: https://www.eightsleep.com/

• Essentia mattress: https://myessentia.com/

• Hästens: https://hastens.com/us/

• Naturepedic mattress: https://www.naturepedic.com/

• Woolshire pillow: https://thewoolshire.com/products/wool-pillow

Clothing:

• Caraway: https://www.carawayhome.com/

• Faherty: https://fahertybrand.com/

• Industry of All Nations: https://industryofallnations.com/collections/underwear

• Nads: https://nadsunder.com/

• Pact: https://wearpact.com/

• Paka: https://www.pakaapparel.com/

• Wax London: https://waxlondon.com/collections/organic-cotton

Food:

• Beeswax wraps: https://www.amazon.com/Bees-Wrap-Assorted-Sustainable-Alternative/dp/B0126LMDFK

• Force of Nature beef: https://forceofnature.com/products/regenerative-beef-ancestral-blend

• Groundwork coffee: https://www.groundworkcoffee.com/collections/regenerative-organic-certified

• Jacob protein bar: https://eatjacob.com/

• Kettle & Fire bone broth: http://kettleandfire.com/

• Maui Nui meat sticks: https://mauinuivenison.com/products/snack-membership

• Maui Nui Organ Blend: https://mauinuivenison.com/products/organ-blend-supplement

• Radius: https://www.eatradius.com/

• White Oak Pastures meats: https://whiteoakpastures.com/

Supplements:

• AHCC: https://www.amazon.com/Premium-Kinoko-Platinum-AHCC-Supplement/dp/B00HG0YZMG/ref=sr_1_6_pp

• Astaxanthin: https://www.amazon.com/Pure-Synergy-SuperPure%C2%AE-Astaxanthin-Antioxidant/dp/B07KX3NZJ5/

• Equip protein: https://equipfoods.com/

• Lineage: https://lineageprovisions.com/products/creatine-monohydrate

• Momentous creatine: https://www.livemomentous.com/products/creatine-monohydrate

• Momentous magnesium L-threonate: https://www.livemomentous.com/products/magnesium-threonate

• Orgain: https://www.orgain.com/

• Perfect Keto: https://shop.perfectketo.com/products/grass-fed-collagen-with-mct

• Thorne B complex: https://www.amazon.com/Thorne-Methyl-Guard-Plus-methylation-homocysteine/dp/B00O5AHC4S/

• Toku: https://tokuhealth.com/

• Viraldine: https://www.amazon.com/VIRALDINE-Povidone-Iodine-Designed-Congestion-applications/dp/B0CTWWS1DK

Toxin mitigation:

• Aquasana: https://www.aquasana.com/

• Circadian bulbs: https://thehealthyhome.shop/collections/lights

• Inuspheresis: https://www.inuspheresis.com/

• Jaspr: https://jaspr.co/

• Lightwork: https://lightworkhome.com/

• Ophora: https://www.ophorawater.com/whole-home/

• PowerScale: https://www.amazon.com/Powerscale-Generator-Vegetable-Multipurpose-Pesticides/dp/B0D8DM18HV/ref=sr_1_17

• Proxima: https://www.proxima.health/

• PuroAir: https://getpuroair.com/?utm_source=shop_truemed

• Renovera: https://www.amazon.com/Renovera-Vegetable-Infant-Friendly-Powdered-Produce/dp/B07R3W8H41/

• Rorra: https://rorra.com/products/countertop-system?utm_source=shop_truemed

• Smart plug: https://www.amazon.com/Govee-WiFi-Outlet/dp/B08731J1L4/ref=sr_1_6

• Teakhaus: https://teakhaus.com/collections/cutting-boards

Everyday items:

• Alitura Meteorite scrub: https://alitura.com/collections/skincare/products/the-meteorite-facial-scrub?selling_plan=4148527355

• Alitura Pearl cleanser: https://alitura.com/collections/skincare/products/alitura-pearl-cleanser

• Branch Basics: https://branchbasics.com/

• Chroma blue-light glasses: https://getchroma.co/collections/blue-light-blocking-glasses

• Dr Bronner's soaps: https://www.drbronner.com/

• Kari Gran sunscreen: https://karigran.com/products/essential-spf

• Mirror Skin serum: https://mymirrorskin.com/

• Native deodorant: https://www.nativecos.com/

• Primally Pure deodorant: https://primallypure.com/collections/deodorant

• Ra Optics blue-light glasses: https://raoptics.com/

• Shwally tallow balm: https://www.shwallyhome.com/collections/our-balms/products/shwally-face-and-body-balm

• Read the newsletter: https://www.lennysnewsletter.com/p/a-builders-guide-to-living-a-long: https://www.lennysnewsletter.com/p/a-builders-guide-to-living-a-long

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Welcome to Lenny's Reads, where every week you’ll find a fresh audio version of my newsletter about building product, driving growth, and accelerating your career, read to you by the soothing voice of Lennybot.