Before “blue zones” became a global talking point, communities in countries bordering the Mediterranean Sea had already been living with health, balance, and longevity built into their daily lives. These areas, known for their high number of centenarians and low rates of chronic disease, share certain patterns: fresh seasonal food, purposeful movement, strong family connections, and a pace of life that supports both productivity and rest. 

Olivia Malonda knows this way of living because it’s hers. She is an expert in Mediterranean living, not because it’s trendy, but because it’s ingrained in her, having grown up living this way herself. Raised in Valencia, Spain, she grew up in a culture where wellness wasn’t scheduled or marketed — it was simply the way of life structured. 

Now living in the United States, Malonda understands how to adapt these principles for a busy household without losing their depth or meaning. She offers the best of what this centuries-old lifestyle provides: real balance, rooted in habits that stand the test of time. 

Growing up Mediterranean

Malonda’s earliest memories are of fresh meals prepared from scratch daily, eaten together as a family around the table. Afternoons were filled with outdoor play, visits with neighbors, and learning to contribute to the home in meaningful ways. In her community, these weren’t wellness “tips” — they were normal parts of growing up in a place where health and connection were built into the rhythm of life.

“It’s not just about eating healthy or working out,” Malonda says. “It’s about structure — how you manage time, meals, and your day.” This structure forms the foundation of what she now teaches as a coach: one change at a time, integrated into real life, for those seeking lasting well-being.

Malonda’s methods are grounded in the lessons passed down from generations of Mediterranean women, especially her mother and aunt. With her expertise in Mediterranean nutrition, culture, and holistic wellness, she blends tradition, science, and straightforward guidance to make the approach both accessible and deeply informed.

More than a diet, a way of life shaped by the sea

Life along the Mediterranean coast is closely tied to its waters. Fresh fish and seafood are staples, served alongside vegetables, legumes, and olive oil. Local markets offer a variety of seasonal produce, ensuring meals are both nutrient-rich and diverse. But the influence of the sea goes beyond food — it’s in the slower, more intentional daily rhythm shaped by generations of coastal living.

Malonda’s upcoming book isn’t a list of recipes or a quick reset plan. Built around a 28-day framework, it focuses on developing simple, sustainable habits that combine food choices, time management, and cultural practices. Each day builds on the last, creating a structure that becomes second nature.

Her “Mediterranean method” prioritizes long-term balance over short-term fixes. It’s about respecting the body’s natural patterns and recognizing that how we eat, move, and rest all work together.

Lessons from family

For Malonda, family has always been at the center of health and balance. Her mother and aunt were models of consistency, care, and quality, both in their cooking and in their daily lives. Her aunt’s paellas were well-known, but so was her insistence on doing things properly and never sacrificing health for convenience.

“My aunt believed in taking the right amount of time,” Malonda says. “She never sacrificed quality, and she never jeopardized health. That wasn’t just about food. It was about values.”

Cooking in her family’s home was never a chore. It was an act of presence and care, something passed down from one generation to the next. “This lifestyle was passed down to me,” she says. “Now it’s my role to pass it on.”

Bringing Valencia to the world

Although she now lives in the US, Malonda’s daily life still follows the same structure she learned growing up in Valencia. “I keep the same rhythms: cooking fresh meals, eating with family, walking daily, resting with intention, and making time for meaningful connection,” she says. “In fact, these are the luxuries in life that society doesn’t pay much attention to, and materialistic luxuries are second if you can afford them, not vice versa.”

For Malonda, the Mediterranean isn’t only a place, it’s a way of organizing life so that wellness happens naturally. While she no longer lives close to the ocean, she still carries the principles shaped by that coastal environment: eating the freshest local food possible, moving throughout the day, and balancing productivity with moments of pause.

Helping families reclaim balance

Malonda knows that modern life can make wellness feel unreachable. Her approach offers solutions that don’t require drastic changes; only consistent, intentional habits.

“A busy family happens everywhere,” she says. “It’s a choice to prioritize health. If we can do it in the Mediterranean, so can you.”

For her, the foundation is discipline. “Those who succeed in anything in life are the ones who are persistent in striving to be better, and that only happens with discipline,” she says. “When you’re disciplined, single actions become habits. Things that used to feel difficult become easier to do.”

A voice rooted in legacy

In a wellness industry often chasing new trends, Malonda’s strength is in preserving what has always worked. She helps people reconnect with themselves through food, structure, and care — the same principles that shaped her upbringing.

Her goal goes beyond publishing a book. She wants to start a movement, educating a global audience on the practical benefits of Mediterranean living and positioning herself as a trusted source for health and longevity rooted in culture.

“This is our legacy,” she says. “And it’s not just mine to keep; it’s mine to share.