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A realistic, nutrition-focused look at metabolism in midlife.
Feeling like your body has changed in ways that don’t quite make sense? As we move into our 40s, 50s, and beyond, shifts in hormones, muscle mass, sleep, stress, and blood sugar regulation can all affect energy, appetite, body composition, and overall health. The good news is that nutrition strategies can make a meaningful difference — without extreme dieting or rigid food rules.
In this class, Registered Dietitian Laura Foster will explore:
• What actually changes in perimenopause and menopause
• Why weight and body composition often shift in midlife
• How protein, fiber, meal timing, and blood sugar balance support metabolism
• Nutrition strategies that help maintain muscle, energy, and fullness
• Easy meal ideas and practical ways to build balanced plates
• Common nutrition myths that can make midlife health more confusing than it needs to be
This class focuses on realistic, evidence-based nutrition approaches that support long-term health, energy, and metabolic well-being. You’ll leave with a better understanding of your body and practical tools you can start using right away.
Laura Foster (she/her) is a Registered Dietitian and nutrition therapist with a master’s degree in nutrition and a private practice focused on practical, evidence-based care for women in midlife and beyond. She specializes in perimenopause and menopause, insulin resistance and prediabetes, gut health, GERD, and metabolic health.
Laura combines whole-foods-based nutrition with current research on blood sugar balance, eating patterns, body composition, and healthy aging. Her approach is collaborative, realistic, and individualized — helping clients work with their unique body, schedule, symptoms, and stage of life rather than against them.
She creates a nonjudgmental space where people can feel supported, understood, and empowered to make sustainable changes that improve energy, confidence, metabolic health, and overall well-being.
Our Co-op Community Classes program has a long and exciting history; we've had a plethora of learning partners over the years, the Free School, GRUB, the Fertile Ground, and more. Many of our classes focus on basic kitchen skills, often paired with a solid education in a particular kind of food: hearty greens, fermented foods, international delicacies, pies, etc. We also feature classes on gardening, personal health, sustainable living, and social justice. Classes are geared towards beginners, with no assumption of prior knowledge, often packed with specific projects appealing to those with more experience.
At the heart of all of our programming is the spirit of generosity. Our classes are led by Olympia Food Co-op working members, staff and community members who want to share their excitement and knowledge with you. Consider sharing your expertise with your community through a Co-op Community Class. Our classrooms are a place to experiment, to explore, and to try something new in a supportive environment. They are a great place to network and meet others in your community who share your interests.
