What a family welcome to episode 268 of the Genius Life.

I'm your host Max Lugovier, a filmmaker, a health and science journalist in New York Times

best-selling author. I've dedicated my life to unraveling the science behind our choices,

including what we eat, and how we live, affect our cognitive and physical performance,

how we feel, and our health span and risk for disease. This podcast is all about how to live in

that optimal state, which I call living like a genius. Guys, on today's episode of the show,

I bring to you the very helpful and insightful Ben Bruno. Aside from being a good friend of mine,

he is a celebrity trainer with more than 15 years of experience in the field. He works with an

extremely wide range of clients from professional athletes, to musicians, to actors, to models,

to his own mom, apparently. He's worked with Justin Timberlake, Kate Upton, Chelsea Handler,

Clay Thompson, and many more. And he's been featured on the Today Show on ESPN, in Men's Health

Magazine, among others. On today's episode, we are going to discuss the top fitness and training myths,

and what to do instead. Among many other things we are going to talk about, the role that stretching

should play in your workout regimen is soreness, a good indicator of workout efficacy. We're going to

talk about pre and post workout nutrition to maximize your gains. We're going to talk about the

ups and downs of free weights versus machines, body parts splits versus full body workouts,

and so much more. Ben is a wealth of insight and information. He remains rooted in scientific

data, but also integrates real world experience into the recommendations that he makes, which I think

is so important. He is evidence-based, but not evidence-bound. And for that, I truly appreciate

the perspective that he brings, and I know that you will too. We've been spending quite a bit of

time on this podcast talking about the value of amino acids, and the role that they play in

halting muscle protein breakdown and promoting muscle protein synthesis. No matter how you like to

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