 Smart MenopauseÂ
Clarity, Capacity, and Sustainable Performance Through Midlife
Smart Menopause is a five-part, science-informed series designed to support professionals navigating the physical and cognitive shifts of perimenopause and menopause - without compromising performance, credibility, or confidence.
Presented by Cara Bradley, and facilitated by Kendra Brodin with support from guest experts Missy Chase Lapine, and Dr. Audrey Wells - each nationally recognized in their respective fields - this series addresses a rarely discussed reality of professional life: midlife changes can affect focus, energy, mood, sleep, and stress regulation at the very moment many professionals are carrying their greatest responsibilities.
Rather than treating menopause as a personal issue to manage quietly, Smart Menopause reframes it as a capacity and performance conversation - grounded in physiology, practical tools, and real workplace conditions.
Participants leave with clear strategies they can apply immediately to steady energy, sharpen focus, and feel more supported and in control at work and at home.
The series begins with EsquireWell’s foundational, interactive talk Navigating Menopause at Work (also a standalone program) followed by four focused sessions built around essential pillars of midlife performance:
- Smart Sleep
- Smart Nutrition
- Smart Stress
- Smart Fitness
Each session is designed to be practical, discreet, and compatible with demanding schedules, travel, and high-stakes professional environments.
Part 1: Navigating Menopause at Work
Perimenopause and menopause represent a natural phase of transition that often coincides with peak professional responsibility. This stage can bring changes in focus, energy, sleep, and stress regulation, while also offering an opportunity for greater self-awareness and more intentional ways of working.
With the right understanding and support, many professionals find that this stage becomes a catalyst for clarity, confidence, and sustainable performance.
Led by Cara Bradley and moderated by Kendra Brodin, this interactive session explains the physiology behind these changes and translates the science into evidence-based tools professionals can use immediately. It also guides participants in building the right support team, so they’re not trying to troubleshoot symptoms and performance alone.
Participants learn how to:
- Support focus, stress regulation, and sleep under pressure
- Create a discreet symptom plan for long days, hearings, and travel
- Build a personal support team and know what to ask for (medical, coaching, nutrition, mental health, and workplace allies)
- Identify resources and workplace practices that protect performance
- Take clear, practical next steps to feel steadier and more confident
This session sets a shared foundation, reducing stigma while increasing clarity, agency, and effectiveness.
Part 2: Smart Sleep in Menopause
Led by Dr. Audrey Wells and Kendra Brodin, this session explains how hormonal fluctuations in perimenopause and menopause disrupt sleep - and why quality rest is essential for sharp thinking, emotional regulation, and long-term health.
Participants will learn why professionals, especially high achievers, navigating menopause struggle with sleep during this life stage, how to improve sleep quality starting tonight, and when to seek professional support. Attendees leave with practical sleep strategies to stabilize mood, restore energy, and strengthen performance in and out of practice.
Part 3: Smart Nutrition in Menopause
Led by Missy Chase Lapine, The Functional Health Coach™, and Kendra Brodin, this session explains how nutritional needs shift during perimenopause and menopause and how even mild dehydration or nutrient gaps can worsen brain fog, low energy, and mood fluctuations.Â
Participants learn practical, sustainable ways to nourish their changing bodies with foods that support both brain and body, help prevent energy crashes, and sustain focus throughout the day. Attendees leave with realistic nutritional habits they can integrate into busy professional lives.
Part 4: Smart Stress in Menopause
Hormonal shifts amplify stress responses - often making reactivity, fatigue, and overwhelm feel harder to control.
In this session, led by Cara Bradley and Kendra Brodin, participants will learn simple, effective mind-body resets that help:
- Regulate energy before and after meetings
- Calm reactivity in high-pressure moments
- Use brief recovery micro-breaks during the workday
- Recognize early signs of overload before they become burnout
The focus is not avoidance, but steadiness - staying centered and effective at work and at home.
Part 5: Smart Fitness in Menopause
Movement is one of the most reliable tools for sustaining energy, focus, and strength through perimenopause and menopause - when it’s done intentionally.
Led by Cara Bradley, this session focuses on how to:
- Train for steady energy rather than exhaustion
- Support body recomposition by prioritizing strength training and recoveryÂ
- Build muscle and bone density
- Support metabolism and cognitive clarity
- Use brief movement resets to reduce brain fog
- Maintain balance with travel-proof routinesÂ
Participants leave with practical ways to integrate movement into busy professional lives in support of both mind and body.
Program Formats
Smart Menopause can be delivered as:
- A standalone keynote or interactive session
- A multi-part virtual or in-person series
- A small-group, confidential program for mid-career professionals
EsquireWell also offers coaching and consulting for individuals, teams, and organizations seeking sustainable, high-performance cultures, including targeted coaching and support across Smart Menopause topics with guest experts aligned to their areas of expertise.
I'm Ready to Learn More!Who This Is For
- Law firms and legal professional services organizations seeking to support experienced professionals through midlife transitions
- Teams focused on retention, continuity, and sustainable high performance
- Organizations committed to building cultures that value clarity, capacity, and long-term effectiveness
About the Facilitators
Cara Bradley, NBC-HWC, CSCS
Cara Bradley, NBC-HWC, CSCS is a National Board Certified Health & Wellness Coach, Certified Menopause Specialist, and Certified Strength & Conditioning Specialist with over 40 years of experience in the mind-body field. She is now a champion for midlife women helping them reset habits, quiet mental chatter, and build the mental tools needed to feel confident, capable, and in control.
As a performance coach and speaker, she’s earned the trust of CEOs, Fortune 100 companies, and college and professional sports teams, delivering evidence-based practices and programming that drive performance and well-being. Cara is the creator of Sparked Wake-Up Calls, author of On The Verge: Wake Up, Show Up, and Shine and the founder of Verge Yoga Center. She was named one of the “Most Powerful Women in the Mindfulness Movement” by Mindful magazine.
Kendra Brodin, Esq., MSW
Kendra Brodin is the Founder & CEO of EsquireWell, a leading legal well-being and performance consulting firm, providing education, strategic guidance, coaching, and online learning tools to help lawyers and legal professionals be happier, healthier, and more successful.
Prior to founding her company, Kendra was Chief Attorney Development Officer at a large national law firm.
With a master's degree in social work from the University of Pennsylvania, a law degree from the University of Minnesota, and over 20 years of professional experience in legal professional development and well-being, Kendra brings the "people" side and the "business" side of the law as she guides legal organizations and their team members to thrive now and in the future.Â
Missy Chase Lapine
Missy Chase Lapine is a New York Times bestselling author, certified as The Functional Health Coach, a Harvard Medical trained culinary coach, and collaborates with the nation’s top functional medicine doctors. As a former practicing lawyer, Missy is intimately familiar with the daily stressors in the legal profession and she specializes in lawyer well-being, conducting workshops and private coaching to top law firms.
Missy’s dynamic style is personal and approachable, while providing innovative, sustainable ideas, tips, and suggestions to improve physical and mental health and well-being. Missy is also the founder of The Sneaky Chef seven-cookbook series and products. Missy’s unique and creative method of recipe development has earned her the title of Top 20 Most Influential Moms in Food.
Dr. Audrey Wells
Dr. Audrey Wells is a triple-boarded physician and nationally recognized leader in sleep medicine with over 20 years of experience. She specializes in diagnosing and treating sleep disorders such as sleep apnea and insomnia through an integrative, evidence-based approach that blends CBT-I, technology, data insights, and lifestyle strategies.
A pioneer in digital health, Dr. Wells has built virtual sleep platforms that have transformed how thousands access care. As a passionate educator and advocate for whole-person well-being, she partners with forward-thinking organizations to reimagine the future of sleep health—helping individuals and teams achieve the deep, restorative rest that fuels lasting performance and vitality.
Ready to Fuel Performance and Well-Being at Your Firm?
If you’re interested in bringing one of these dynamic programs to your team, we’d love to connect. Fill out the form to learn more, explore options, or customize a session that fits your goals and audience.
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