It’s easy to see that Carly Wopat is fit af. But what’s her secret? Is it diet? Intense exercise? Genetics? Though I suspected it was a combination of all of the above, I wanted to reach out to Carly directly to pick her brain on all things health and wellness.
KS:
You’re a dominant force both on the indoor court and the beach, and I know you’ve been playing volleyball most of your life. In what ways has volleyball shaped your approach to life and wellness?
CW:
Volleyball, although just a piece of who I am, has been a strong core thread woven throughout my life story. It represents a platform for personal growth and development, a medium for self-expression, a precursor for great passion and purpose, and a crutch of stability in tough times. It’s been a vehicle through life — taking me to the highest heights and the lowest lows. It has given me the opportunities to travel all over the world, learn from many teachers, compete alongside some incredible women, and dream big. I couldn’t be more grateful for the invaluable life experiences I’ve gained, and for the way the sport has shaped the person I’ve become.
You’re obviously very fit. Have you always been this way? If so, is it more your body type, or have you really had to put the work in (or both)?
Genetics are definitely a factor. Both of my parents were high-level athletes — my dad was a decathlete, and my mom was a gymnast. I have been active my entire life. But, I think we largely influence gene expression through habit and action. I’m extremely intrinsically motivated, and I’ve pushed myself daily to the point that it is as natural as breathing for me. I am going to work hard and do everything I do to the best of my ability – it is never a question. I take true joy in pushing my limits every day, and I will go until I simply can’t go anymore. Not because anyone is asking me to. But because I want to. The grind fuels me. I love it because I know it’s what it takes to get to where I want to go.
I love that — the grind fuels you. Speaking of fuel, what is your general diet? Do you have any restrictions/sensitivities or any specific plan you adhere to?
My general diet is most similar to the Paleo diet. I avoid all processed food and sugar. I grocery shop every other day, choose whole natural foods, and make most of my meals at home. My diet is based on vegetables, high-quality protein (meat, fish, poultry, eggs), rice, oats, beans, sweet potatoes, healthy fats (coconut oil, olive oil, nuts), and fruit. I avoid dairy and gluten (but I do eat them occasionally). And I buy mostly organic. Organic is more expensive, but I think it is worth investing in.
I’ve read that you do intermittent fasting. Can you describe this and how it’s worked for your body?
I started experimenting with intermittent fasting six years ago. And the most dramatic thing it did was change my perception of food. I realized that I don’t need to eat nearly as often as cultural standards have taught us. And then when I do eat, I have the willpower to choose that which does my body good.
There’s so much research that supports fasting not only for fat loss but also anti-aging, autophagy and apoptotic cellular clearing/repairing, purging of cancerous and precancerous cells, decreasing oxidative stress and inflammation, improving insulin sensitivity, enhancing cognitive and neuro protection, increasing gene expression, etc. There are many ways to incorporate fasting into your life. Intermittent fasting entails an eight hour eating window and a 16 hour fast.
Kim’s note: I have eaten this way for the past year, starting at 10:30 and finishing at 6:30. I lost weight immediately and have easily kept it off; even though I’m not the typical beach volleyball body or weight, this is where my body type is meant to be [or at least that’s what my trainer and body scan told me!]. It also dramatically reduced inflammation and recovery time, and I slept significantly better. Okay, back to Carly.
I’ve actually progressed away from intermittent fasting, but only because of my intensive lifestyle. I’ve found that with the general volume of training I take on, it’s hard to get enough calories and recover adequately. I also noticed that I sleep better when I eat breakfast — I think it may kick start my circadian rhythm earlier in the day so I can wind down better later. When my life slows down, like during a vacation, I play with intermittent fasting again.
It sounds like the food you eat is plenty nutritious, but are there any supplements you take?
Although nothing can replace the nutrition we get from real food, I think there is something to be said about the edge that supplements can provide. If you have a deficiency, are trying to recover faster, build muscle, or lose weight – supplements can help. Keep in mind: supplements are here to supplement. Not replace real food.
I take Omega 3s, vitamin D, essential aminos, and CBD.
Do you ever drink alcohol? If so, do you take a break during AVP season?
I rarely drink alcohol. The more I’ve learned about it, the more I hate it. It does nothing good. As a professional athlete, my body is my livelihood, and it makes zero sense to drink and suffer the repercussions for days afterward. That being said, I have refrained from restricting myself completely, because I do enjoy organic red wine on occasion or high-quality tequila.
Do you believe in cheat days? If so, what’s your go-to?
I don’t really believe in the “cheat day” mindset. I eat pretty intuitively on a daily basis. And I eat whatever I want, as long as it’s within my general parameters. This allows me to adapt to my activity level and gives me the freedom to focus on health and performance rather than restriction. I enjoy everything I eat, so cheat days are not necessary.
You said you make most of your meals at home. Do you like to cook or do you do it solely out of necessity?
I honestly have a hard time trusting restaurant food. I don’t know where they got their produce/meat, how old ingredients are, who made my meal, etc. I like knowing everything I put into my body and doing so mindfully and intentionally. Additionally, my nutrition needs are pretty demanding, and I eat a lot. So cooking my own food helps me save money.
I’ve seen you at the Source Cafe in Hermosa Beach more than once. Is that your favorite South Bay spot? What are some other favorites?
Gum Tree Cafe is my favorite coffee spot, and I’m a big fan of their avocado toast. I go there to do work all the time.
What’s your go-to grocery? And what are some of your favorite products from there?
Lazy Acres, Costco, and Trader Joes are my three go-to grocery stores. I shop a lot of sales at Lazy Acres. I’m always looking for the biggest bang for my buck.
What foods are absolute no-nos?
Anything processed with a long shelf life. Like a Twinkie — makes me cringe.