S12 E4: How to Change Behaviors, Plus the Rule of 17 Seconds With Jessie Syfko
Release Date: 01/27/2026
S12 E5: A Deep Dive into Peptides With Jim LaValle, RPh, CCN (Performance & Longevity Series)
Life Time Talks
Peptides continue to gain popularity for their health benefits — particularly for the role they can play in longevity and performance health. As signaling molecules that help regulate bodily functions, they can be used to manage weight, support recovery and skin aging, and optimize various aspects of our health. In this episode, Jim LaValle, RPh, CCN, explains how peptides affect the aging process specifically, and he digs into some of the top peptide options for the skin, muscles, energy, gut health, and more. This episode of Life Time Talks is part of our series on...
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S12 E4: How to Change Behaviors, Plus the Rule of 17 Seconds With Jessie Syfko
Life Time Talks
Are your behaviors supporting you — or holding you back? In this episode, Jessie Syfko dives into the intricacies of behavior change, focusing on the concept of the “17 seconds rule.” She discusses how subconscious programming affects our actions and how we can work to reprogram our brains, plus the importance of emotional awareness in changing behaviors. She also offers practical steps for creating new routines that allow us to unlock new capabilities and get more fulfillment out of life. Find the episode highlights, get related resources and view the transcript for this episode...
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S12 E3: Reflect and Apply: Entering the New Year With Intention With Jamie Martin and David Freeman
Life Time Talks
In this episode, our cohosts offer an honest reflection about the strides they made toward their health goals last year, as well as share what they’re focusing on in 2026. They explain how they’re leveraging past learnings and mindful strategies to achieve meaningful progress in the months ahead. Find the episode highlights, get related resources and view the transcript for this episode at Have thoughts you’d like to share or topic ideas for future episodes? Email us at — we’d love to hear from you! Follow us on Instagram: The information in...
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S12 E2: What Does It Mean to Live a High-Performance Lifestyle? With Brian Mazza and Jessie Syfko
Life Time Talks
What does “high performance” truly mean? In this episode, two Life Time experts delve into their interpretations of this dynamic lifestyle, highlighting its core principles of continuous effort, improvement, and growth. They emphasize the importance of awareness of and connection to your choices and actions in achieving high performance. They also share insights into HPLT events, which are unique, immersive experiences designed to challenge and elevate participants seeking a high-performance lifestyle. Find the episode highlights, get related resources and view the transcript for...
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S12 E1: Finding Your Edge With Brian Mazza
Life Time Talks
In this episode, we’re sitting down with health and fitness entrepreneur Brian Mazza, who’s featured on the January/February issue of Experience Life magazine. Mazza is the founder of HPLT (High Performance Lifestyle Training, now known as High Performance Life Time) and he shares how he became the high performer he is today, how he’s fostering that growth in others, what “high performance” means to him, and why he believes it’s attainable for everyone. Find the episode highlights, get related resources and view the transcript for this episode at Have thoughts...
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S11 E31: How to Calm an Activated Nervous System With Brie Vortherms, MA, LMFT
Life Time Talks
Stress is a natural part of life, but if we’re on high alert for too long, our nervous system can become imbalanced, affecting both our mental and physical well-being. Brie Vortherms, MA, LMFT, joins us to talk about why this happens and what we can do to bring regulation to our nervous system. She talks about the importance of developing micro, habitual, and macro practices, so we can gain resiliency and a greater sense of calm. Find the episode highlights, get related resources and view the transcript for this episode at Have thoughts you’d like to share or topic ideas for...
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S11 E30: Understanding Continuous Glucose Monitors With Cher Pastore, RD (Sponsored)
Life Time Talks
Continuous glucose monitors (CGMs) are small devices that are inserted just under the skin — usually on the back of the arm — to measure glucose levels. To date, they’ve been widely used by those with prediabetes or diabetes. However, they are now being embraced by a broader audience of health-minded individuals who are curious about the insights they can gather from them because of the far-reaching effects that glucose levels have on health. This technology is becoming more accessible to the general consumer and in this episode, Cher Pastore, RD, joins us to speak about the...
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S11 E29: What Supplements Can Support Stress Relief? With Anika Christ, RD
Life Time Talks
Chronic stress can significantly harm our mental and physical health — not to mention diminish our quality of life. While many of us recognize the sensation of stress, we often dismiss it as an inevitable part of life and feel powerless to change it. Yet we do have the ability to support our bodies, and our guest, Anika Christ, RD, explores one effective approach: supplementation. Christ sheds light on how chronic stress alters our nutrient needs and how nutritional strategies can counteract common stress effects like weight gain, sleep disturbances, and cravings. She also...
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S11 E28: The Case for Epic Adventures With Marnie Dachis Marmet and Stephanie Potter
Life Time Talks
Going outside our comfort zones is incredibly uncomfortable for many of us — yet it’s one of the best ways to discover what we’re capable of, both physically and mentally. In this episode, we’re talking with Marnie Dachis Marmet and Stephanie Potter about one of their recent epic adventures, what this type of experience has taught them about themselves, and why they encourage the clients they work with to do big things that scare them. Find the episode highlights, get related resources and view the transcript for this episode at Have thoughts you’d like to share...
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S11 E27: Ask the Trainers: Your Fitness Questions, Answered (Part Three) With Jeff Rosga, CPT, and Lindsay Ogden, CPT
Life Time Talks
How can I lose body fat while gaining muscle? How often should I change up my exercise routine if I want to see results? Is cardio or strength training more important for heart health? Life Time trainers Jeff Rosga and Lindsay Ogden join us to answer some of the common fitness questions they hear from clients. Find the episode highlights, get related resources and view the transcript for this episode at Have thoughts you’d like to share or topic ideas for future episodes? Email us at — we’d love to hear from you! Follow us on Instagram: The information...
info_outlineAre your behaviors supporting you — or holding you back? In this episode, Jessie Syfko dives into the intricacies of behavior change, focusing on the concept of the “17 seconds rule.” She discusses how subconscious programming affects our actions and how we can work to reprogram our brains, plus the importance of emotional awareness in changing behaviors. She also offers practical steps for creating new routines that allow us to unlock new capabilities and get more fulfillment out of life.
Find the episode highlights, get related resources and view the transcript for this episode at https://experiencelife.lifetime.life/podcast/how-to-change-behaviors-plus-the-rule-of-17-seconds
Have thoughts you’d like to share or topic ideas for future episodes? Email us at lttalks@lt.life — we’d love to hear from you!
Follow us on Instagram: @lifetime.life
The information in this podcast is intended to provide broad understanding and knowledge of healthcare topics. This information is for educational purposes only and should not be considered complete and should not be used in place of advice from your physician or healthcare provider. We recommend you consult your physician or healthcare professional before beginning or altering your personal exercise, diet or supplementation program.