About Natalie
Hi, I'm Natalie Mallia, RHN.
I got into holistic nutrition because I was searching for answers for myself. I've dealt with health issues from a young age, and what always frustrated me was that I could be given a diagnosis or a treatment, but there was rarely much conversation about the bigger picture — what might be contributing, whether different symptoms could be connected, and what I could actually do day to day to support my health.
Why women's health
That gap really bothered me.
I've always believed there is usually something we can do to support ourselves, even when we can't control everything. That curiosity eventually led me to study holistic nutrition.
Women's health became a natural focus because I saw how much confusion there is for women in their 40s and 50s. Their bodies are changing, what used to work often stops working, and suddenly they're being told they need more protein, better sleep, less stress, strength training, supplements, hormone support — all at once. I wanted to help make that feel simpler.
Registered Holistic Nutritionist · Women's Health Coach · Based in Bolton, Ontario · Virtual support across Canada
My approach
Most women I work with already know a lot.
They know they "should" eat more protein, drink more water, exercise, sleep more and manage stress. The problem usually isn't lack of information. It's figuring out what actually matters for them, and how to make it work in their real life.
So we look at the whole picture — food, energy, sleep, stress, digestion, cravings, routines, hormones, medications, supplements and what's actually happening in their week. Then we simplify. Instead of trying to overhaul everything, we figure out where the biggest opportunity is and start there. Sometimes that means changing breakfast. Sometimes it's looking at why they crash at 3 p.m. Sometimes it's realizing they're barely eating all day and wondering why evenings feel out of control.
My goal is for someone to understand their body better and leave with a routine they can actually maintain — not another plan they follow for two weeks and then abandon.
Who I work with
If this sounds like you, you're in the right place.
She's often doing a lot already — working full time, managing a family, trying to take care of herself, and consuming a ton of health information. But instead of feeling clearer, she feels more overwhelmed. She's tired of second-guessing herself and wondering whether she needs to eat less, eat more protein, cut carbs, fast, take supplements, change her hormones, or completely overhaul her life.
“I know what I'm supposed to do. I just can't seem to stick with anything anymore.”
“I feel like I'm constantly starting over.”
In her own words
“I understand what my body needs, I have more energy, and I finally have a routine I can actually maintain.”
Outside of work
Balancing it all, just like you.
I'm a wife and mom of two boys, and I'm at that stage of life where the family dynamic is changing as the kids get older. I love being outside, gardening and working around our property. I've recently gotten into pickleball, and I'm generally happiest when life feels a little slower — good food, family, being outdoors, travelling and spending time with people I care about. Cody and Oliver, my two mini schnauzers, are usually close by too.
I'm very much a real-life wellness person. I'm not living some perfectly optimized health routine — I'm balancing work, family, business, sleep, meals, exercise and everything else just like the women I work with.
Healthy living has to fit into your life, or it isn't going to last.
Free Facebook Community
Come join the conversation.
My free Facebook community is a space for women in their 40s and 50s to talk honestly about nutrition, energy, changing bodies, cravings, healthy routines and what actually works in real life.
Join the Free Community