Melanie Goldey

What’s your passion? What makes you feel most alive?

I feel most alive when I’m learning something new and translating it into impact — whether that’s building a company culture that supports wellbeing or helping people understand how everyday habits affect their healthspan. I’m also energized by nature, time with my husband and two sons, and sharing great food with people I love.

Is there a wellness myth you can bust for us?

One of the biggest myths I see is that longevity or “anti-aging” requires drastic interventions. In reality, the most powerful tools — like high-quality sleep, eating well, moving your body, and meaningful relationships — are accessible to most people and grounded in strong science.

How does your background (family, experiences) inform your approach to wellness?

I grew up in a family where food was a love language — homemade meals, shared tables, and time spent together. That foundation taught me that wellness isn’t just about nutrients or exercise; it’s about connection, joy, and rituals that bring people closer. I carry that forward in the family I’ve built now — we have family dinner together as frequently as possible and focus on cooking foods that are nourishing and delicious.

How do you balance your personal life (to kids, partners, parents, or others) and professional life with self-care?

I lead a growing company and have two young kids, so I’ve learned to prioritize quality over quantity when it comes to self-care. That might mean squeezing in a 10-minute meditation between meetings, taking a work call while walking outside instead of on video, or finally using those fancy bath products in the shower. When I’m in the city for work, I make a point to do one thing just for myself — whether it’s an acupuncture session, a fitness class, or catching up with a friend over a glass of wine. I also try to model self-compassion for my kids, showing them that being “healthy” isn’t about perfection — it’s about finding balance and doing what you can in the moment.

What part of your morning ritual helps you start the day on the right foot?

Mornings are busy in our house, getting the kids ready for school, but I’ve built in small rituals that keep me grounded – I start with alkalizing water, coffee, and my supplements (with an olive oil shot), and I try to eat some protein for breakfast to stay energized. Once the kids are out the door, I take a few minutes for myself — sitting on our front porch with my coffee to soak up some sunlight, review my calendar, and listen to calming meditation music before diving into meetings. That quiet reset helps me feel centered and ready for the day ahead.

What’s your favorite place to unwind? (Think big—this could be a special place in your home or a far-flung location)

The beach! Swimming in saltwater isn’t just refreshing — it’s full of minerals that can soothe muscles, support health, and even help calm your nervous system. And just looking at water has benefits — studies show that even two minutes of gazing at the ocean can lower stress and boost mental clarity. I also love hiking — being out in nature, breathing fresh air, and finding those sweeping views gives me the same sense of calm and recharge.

Fitness

How do you keep your mind and body fit? What are your routines for movement and mindfulness?

I prioritize movement that feels good and is sustainable — hiking, yoga, and strength training. I recently bought a weighted vest so I can work on building strength while walking, or even when I’m just doing things around the house. I also love a good dance workout class! Sleep and nutrition are just as important for mental clarity as they are for physical health, so I aim for 8 hours of sleep per night and eat lots of fresh, healthy foods. I also have a meditation music playlist on my phone that I listen to between meetings – even just a few minutes of that and simple breathing exercises can shift my whole mindset.

Say you only have 10 minutes to squeeze in a workout. What do you do?

If I only have 10 minutes, I make it fun and efficient. Sometimes I’ll turn on my favorite upbeat music and have a solo dance party in my house — it’s an instant mood boost. Other times I’ll grab a resistance band for a quick circuit or do bodyweight moves like squats, push-ups, and sit-ups. It’s amazing how even 10 minutes of movement can reset your energy and mindset.

Food

How would you describe your diet and what you care about when it comes to food?

I follow a Mediterranean-inspired diet that’s all about simple, delicious food that lets natural flavors shine. I focus heavily on vegetables — especially huge green salads — and make sure to include plenty of protein, fish and seafood, which I absolutely love. I’m passionate about cooking meals that are nourishing but not complicated, often inspired by both Greek cuisine and the healthy Chinese recipes my mom passed down, rooted in traditional Chinese medicine principles. I avoid processed foods and sugary drinks, choosing whole, fresh ingredients that support long-term health and vitality. I drink a ton of water, matcha, and tea (green or ginger/turmeric).
While I primarily get my nutrients from foods, I know that supplementation is
also really powerful - so I make sure to take my Tally supplements every day!

What foods do you think pretty much everyone should add to their diet? Anything to avoid?

Everyone can benefit from adding more leafy greens, tomatoes (I’m obsessed!), berries, healthy fats like extra virgin olive oil and avocado, nuts, and lean proteins — especially fish and seafood. These foods support heart, brain, and metabolic health. On the flip side, I avoid ultra-processed snacks, sugary drinks or desserts, as they tend to drain energy and negatively impact longevity.

What’s the one ingredient or spice you can’t live without? Why?

Extra virgin olive oil is absolutely indispensable—it’s the foundation of my cooking and adds depth and richness while delivering powerful antioxidants and heart-healthy fats. I also love spices like garlic, ginger, turmeric, and chili to add flavor and boost health benefits.

What must-haves are in your pantry?

High-quality extra virgin olive oil, balsamic and other types of vinegar, garlic, turmeric, chili flakes, sea salt, nuts, whole grains, beans, and sardines!

Take us with you on a grocery shopping trip. What’s always in your cart (real or virtual)? Do you hit up farmer’s markets, local bakeries, food coops, etc.?

Farmers’ markets are a fun weekend excursion for the kids and a great place to pick up fresh, seasonal produce like tomatoes (my fave), fresh herbs, and leafy greens. My grocery store cart almost always has avocados, lots of berries (my sons inhale them!), fresh fish or seafood, Greek yogurt, broccoli, cucumbers, and whole-grain bread. I also visit specialty stores for Asian ingredients, local butchers or fishmongers for high quality meats/fish, and Kosterina for EVOO and balsamic vinegar.

Have you been to Greece?

Yes! I’ve been lucky to visit Santorini, Mykonos, and Corfu, and I’d love to go back, particularly to Icaria which is one of the world’s Blue Zones. Greek food is a huge inspiration for my cooking—it’s simple, flavorful, and celebrates quality ingredients. The culture of sharing meals and savoring time with loved ones really resonates with me.

If so – did you find a product, dish or drink you loved? Tell us about it!

Stuffed grape leaves! They’re delicious and packed with antioxidants and
anti-inflammatory properties that support healthy aging.

How do you enjoy your Kosterina Extra Virgin olive oil?

I use it as both a cooking staple and a finishing touch — drizzling it over salads, grilled vegetables, fish, and even as a shot/spoonful in the mornings when I take my supplements (EVOO helps them absorb better).

What Kosterina product(s) do you like best and why?

I love the olive oil duo — the classic for everyday cooking and the organic for finishing dishes where I want that fresh, peppery flavor to shine. The balsamic vinegar is also incredible; it’s perfectly balanced and makes even a basic salad feel gourmet - also great for drizzling on berries.

When you think of Kosterina as a brand what comes to mind?

Pure, elevated simplicity rooted in Mediterranean tradition. It’s about flavor, quality, and health—without being complicated.