A builder’s guide to living a long and healthy life

Oct 28, 2025

Explore the secrets to a healthier, longer life with insights from a meticulous health guru. Discover the 80/20 rule for improving sleep quality, focusing on temperature and magnesium. Learn about reducing toxins in your environment, from what to wear to safe food choices. Uncover the benefits of specific supplements and the importance of sourcing nutritious protein. Plus, get practical tips for home audits and air purification to combat microplastics. A treasure trove of actionable health advice awaits!

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ANECDOTE

Turning Forty Sparked A Health Wake-Up

Lenny described age-related declines and a run of injuries that pushed him to focus on health.
He shared a toxin screen result that revealed widespread chemical exposure and motivated deeper changes.

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INSIGHT

The 80/20 Of Better Sleep

Justin distills sleep 80/20 to daytime exercise, morning sunlight, and optimizing the sleep environment.
He also highlights temperature, low CO2, darkness, and magnesium as high-impact levers.

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ADVICE

Use Cooling And Magnesium To Sleep Better

Try temperature-controlled sleep systems like 8 Sleep to increase deep sleep and reduce awakenings.
Take magnesium (Justin recommends Momentous Magnesium L3N8) to improve sleep initiation and quality.

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Early Health Experiments and Sleep Lessons

01:52 • 50sec

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Why Chronic Disease and Performance Matter

02:42 • 1min

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

03:50 • 35sec

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Tools to Improve Sleep Quality

04:25 • 31sec

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Toxic Chemicals in Mattresses and Regulation Gaps

04:56 • 2min

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Low-Toxin Bedding Recommendations

06:32 • 26sec

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Clothing Toxins and Safer Fabric Choices

06:58 • 1min

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Preferred Clothing Brands for Low Toxins

08:13 • 33sec

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Food Sourcing: Nutrient Density and Toxin Avoidance

Beef, Organ Meats, and Regenerative Sourcing

11:10 • 19sec

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Sourcing Coffee and Treats

11:28 • 38sec

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Which Supplements Actually Help

12:06 • 32sec

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Protein and Collagen Recommendations

12:38 • 58sec

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Creatine and Non-Chinese Sourcing

13:36 • 23sec

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Natokinase for Arterial Plaque

13:58 • 48sec

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B Vitamins, MTHFR, and Detox Support

14:47 • 32sec

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Organ Supplements as an Alternative

15:18 • 32sec

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Sick-Day Protocols and Preventives

15:50 • 33sec

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Toxin Mitigation: The Big Picture

16:24 • 2min

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Home Audits and Practical Mitigation

18:12 • 18sec

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Air Purifiers to Reduce Inhaled Microplastics

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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

Subscribe

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About

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.

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