Creator Spotlight: Natalie, the Keto Bikini Pro

One of our favorite things about being in the keto space is the incredible community. Today, we wanted to feature one member of that community: Natalie Grasso, known on social media as Coach Nat or the Keto Bikini Pro. She has such great and information to share, so let’s get into it!

Meet Natalie

Natalie J. Grasso (known as “Coach Nat, The Keto Bikini Pro”), is a 42-year old Mind-Body Transformation Coach who adopted a low-carb lifestyle 14 years ago, and became a Professional Physique Athlete in her late 30’s.

Now an FMG Wellness Pro, trained Life Coach, Certified Primal Health Coach, Personal Trainer, Behavior Change and Menopause Coaching Specialist, and Nutritional Therapy Practitioner, Natalie specializes in low-carb nutrition and resistance training for women over 40 — with a focus on mindset and habit change.

Having overcome a host of chronic health conditions (GERD, migraines, ulcers, dysmenorrhea, chronic sinusitis, mood disorders) and a life-long battle with binge eating and bulimia, Natalie’s passion and mission in life is to EMPOWER women to become the CEO of their bodies, so they can live in bodies & lives they LOVE, at ANY age!

Thanks for talking with us, Natalie! Let’s start with how you got into keto. Was there a specific life event or change that led you to it?

Oddly enough, I started my keto journey when I decided to enter my first Bikini Bodybuilding Competition in 2016. I had lost a significant amount of weight, healed my gut, and got off all my pharmaceutical medications after 5-ish years following a low-carb Paleo diet, and I wanted to take my physique to the next level without wrecking my health with a traditional bodybuilder diet (high carb, low fat). (I had started working with a Trainer who put me on a standard high-carb, low-fat diet with a LOT of cardio at the outset, and after 4 weeks, my immune system crashed and I ended up in bed for weeks recovering.) I started Keto at the advice of Menno Henneselmans, who I cornered after his talk at the PaleoFx conference that year. I absolutely THRIVED on Keto – mentally and physically – throughout that first competition prep, and I knew it was the lifestyle for me!

How has living a low-carb lifestyle affected your life as a coach and competitor?

It’s been the foundation. When I started my low-carb journey, I was sick, sad, and stressed out! I wasn’t treating my body well. I was overworked (in a traditional 9-5 career where I spent most of my life chained to my desk for 9-10 hours per day, barely seeing the light of day), either overeating or undereating, completely sedentary or overdoing the wrong kinds of exercise. After going low carb, healing my health, and transforming my body, nutrition and fitness became my passion! I pursued education for myself and attained certifications that equipped me with the knowledge and skills to coach others, and in 2020 I left I job to pursue coaching full-time. I’m thrilled to say that 5 years later, I have a thriving practice where I am now blessed and grateful everyday that I get to live my passion and change the lives of hundreds of women just like me – who the standard American diet recommendations have failed.

What has surprised you the most in your training to become a fitness coach/competitor?

To this day, I am still somewhat surprised and saddened by the fact that so many competitors struggle with disordered eating and poor body image, and that they are given terrible advice by their trainers and coaches as to how to manage these things. A fit-looking body doesn’t always equate to health. Unfortunately, many athletes discover that the hard way after their competitive careers are over. Those of us who have embraced a low-carb lifestyle get criticized for “cutting out a food group” and being “restrictive”, but I find the opposite to be true. I have found more freedom and peace with food and my body than I ever did following the standard American diet.

What advice do you have for others just starting their low-carb journey?

Baby steps. You don’t have to go “all or nothing”. It’s okay to ease into the transition from where you are to where you want to go. For me, most of my healing came from eliminating ultra-processed packaged foods and reducing my carbs by cutting out the biggest offenders – bread, pasta, chips, etc. When I made the decision to “go keto” the transition was easy because my body was no longer dependent on sugar for fuel. So, take it step by step. Look at the things you are eating that are the least healthy, and reduce or remove them from your diet first. “Bridge foods” are a great way to ease off your favorite temptations – there’s a Keto Chow flavor to replace ANYTHING you’re craving. Build that bridge and cross over!

What was your first experience with Keto Chow like? How did you start using it in your daily routine or recipes?

I had the pleasure of meeting Chris & Miriam at a keto event in 2021 (thanks to Coach Bronson, for introducing us) and then Bronson and I got the chance to visit the KC headquarters in 2022 when he spoke at Keto Salt Lake! Getting to know the KC backstory and meeting so many of the KC community (raving fans!) tugged at my heart and made me want to be a part of it. But, because I couldn’t handle dairy, I didn’t start using Keto Chow until they came out with the CORE line – beef isolate – yay!! I mostly use the KC Core Chocolate & Vanilla (stevia sweetened) to add protein to my coconut-based dairy-free yogurt which is high fat but low protein – the perfect pairing with Keto Chow! That is my DAILY snack between meals, or for dessert. Now, I also dabble in the dairy-based flavors.

How does Keto Chow fit into your life now – competition prep, everyday meals, family staple, etc.?

It’s my “bridge”!! As a fully recovered former bulimic, I have discovered the power of having what I call “bridge foods” – indulgences that fit within my healthy lifestyle and make it more sustainable by providing the enjoyment and palatability I once received from junk foods, without the junk! I use Keto Chow to make healthier (guilt-free) versions of SAD foods (like ice cream, pancakes, fudge, etc.) when I want something more “fun” than my typical whole food meals. And it’s the perfect way to bring my own desserts to family gatherings that I can enjoy (and usually everyone else does, too)!

For more on “bridge foods,” you can check out my masterclass on YouTube.

What is your favorite Keto Chow flavor?

It’s impossible to choose one with so many amazing flavors! My favorites change based on the season. I’m currently obsessed with the Holiday flavors – Gingerbread and Peppermint – and this past summer I couldn’t get enough of the Lemon Meringue and Orange Cream! All-time favorites would probably have to be Mint Chocolate and Peanut Butter Chocolate.

Learn more and follow Natalie on social media

Website: https://www.nataliejgrasso.com
Instagram: https://www.instagram.com/theketobikinipro
YouTube: https://www.youtube.com/@KetoBikiniSecrets
Facebook Group: https://www.facebook.com/groups/ketobikinisecrets
Group Coaching: https://www.nataliejgrasso.com/kb-academy/