episode #08

Emily Fletcher – On Mindfulness, Meditation, & Unlocking Your Potential



Meditation expert, author and entrepreneur, Emily Fletcher joins the podcast to share her experience with coaching and unlocking extraordinary performances through the practice of meditation. Emily is the creator of the Ziva Technique and the founder of Ziva, where she developed her training program. She has been featured in The New York Times, Vogue, and NBC, among others. In this episode, Dr. Stephanie and Emily touch on topics such as mindfulness, meditation and manifesting to unlock your full potential. They discuss emotional detoxification, adaptation energy, and the physiological impact stress has on our lives. Finally, Emily shares best practices that we all can implement for an ideal meditation routine.


  • 00:59 – Introducing today’s guest, Emily Fletcher
  • 05:45 – Meditation and sex
  • 09:42 – Mirror Neurons
  • 14:31 – Other reasons to practice meditation
  • 16:39 – Mindfulness defined
  • 20:41 – Identifying and dealing with stress from the past as well as the present
  • 23:20 – Manifesting
  • 26:05 – Adaptation energy
  • 30:54 – The physiological effects of stress
  • 34:09 – Cortisol
  • 36:30 – How stress affects your competitive edge
  • 40:58 – Why people don’t meditate as much as they should
  • 44:18 – Far-side simplicity
  • 46:46 – Emotional detoxification
  • 50:45 – Reasons to get a meditation teacher
  • 53:15 – The computer analogy
  • 54:30 – Purging physical and mental trauma
  • 56:41 – Emily shares how meditation has improved her own life
  • 1:00:19 – How meditation has impacted Emily as a mother
  • 1:02:54 – Dr. Stephanie speaks to how meditation has helped her as a mother
  • 1:04:31 – Emily provides additional parenting tips
  • 1:06:07 – Best practices for an ideal meditation routine
  • 1:08:47 – Caution with caffeine
  • 1:12:04 – Where listeners can find and follow Emily
  • 1:13:26 – Where listeners can follow Dr. Stephanie and subscribe to her newsletter


“Forty percent of American cohabitating couples say that the number one reason that they’re not having as much sex as they would like is that they’re tired.” (08:15)

“There is some science coming out of Tufts and Wake Forest University suggesting that meditation can reverse your body age from anywhere from eight to fifteen years.” (15:15)

“Mindfulness I would define as the art of bringing your awareness into the present moment.” (17:31)

“To me, manifesting simply means consciously creating a life you love. It’s you getting intentional about what you want your life to look like.” (23:52)

“Stress is not what’s happening to you. Stress is your reaction to what’s happening to you.” (26:56)

“While it is possible to change your state of consciousness, it is not possible to give your mind a command to shut up.” (43:01)

“It’s better to cry this stuff out into your tissues than it is to have the stress stored in your tissues.” (55:17)


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Emily’s Instagram – @emilystellafletcher

Emily’s Twitter – @ZivaMeditation

Emily’s Facebook

Emily’s LinkedIn

Emily’s Website

Emily’s YouTube Channel


Stress Less, Accomplish More: Meditation for Extraordinary Performance


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  • Emily Fletcher
  • Dr. Stephanie Estima

I’m Dr. Stephanie

Part geek, part magic, and all the way passionate about being a well-lived woman.

I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.

My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.

The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…

This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.

I want this for you too. Let’s go Bettys!