Actor Kunal Kapoor opens up about diets, workouts, family, and mental health: ‘Men need to say they are not okay, talk about vulnerabilities’

Q. Acting doesn’t always seem to be at the forefront for you. Have you ever felt that you are missing out on opportunities?

Kunal Kapoor: Movies have always been my priority. I have five films lined up over the next year and a half. There’s this misconception that if you’re not constantly on screen, you’re somehow disconnected from cinema. People often mistake visibility for passion, but true love for cinema runs deeper than screen time. Even when I’m not acting, I’m immersed in storytelling—developing scripts, honing my craft, and exploring characters.

Kunal Kapoor seen as a emperor Babur in The Empire. (File Image)

Q. What is one genre of films that you want to explore?

Kunal Kapoor: Character-driven action films intrigue me. I’ve always been fascinated by action heroes who make you feel something beyond the adrenaline rush. Characters who fight their internal battles, where it’s not about throwing a great punch, but about what broke inside them. Stories where the action emerges from character, not choreography.

Q. Your recent Christmas campaign for Ketto centred on children. Do kids bring you joy?

Kunal Kapoor: Absolutely. Working on this campaign with Ketto was incredible. There is this pure, unfiltered joy children have; that’s impossible to replicate. Their ability to find happiness in the smallest things, and always be in the moment, no matter how challenging the circumstances are, is inspiring.

Kunal Kapoor, dressed as a Santa for his Christmas campaign with Ketto. (Image: Instagram/@kunalkkapoor)

Q. What is your anchor in life? Is it family?

Kunal Kapoor: Family is the most important thing for me –– my anchor, roots, and wings. I grew up in a large extended family; many uncles, aunts and cousins. There was always a sense of community. We are a nuclear family now, but Naina and I love having family come and live with us.

Q. One quick look at your Instagram can tell you love being fit. What is your fitness mantra?

Kunal Kapoor: Stay consistent but avoid monotony. Trying new things keeps fitness fun and engaging—it’s a way to connect with your body.

Kunal, on a gym session with his son. (Image: Instagram/@kunalkkapoor)

Q. Any diets or workouts you swear by?

Kunal Kapoor: Honestly, I’ve never found the need to be on any crazy diet. The only thing I swear by is consistency and moderation.

Q. What is your take on men and mental health? Can they be vulnerable in today’s world?

Kunal Kapoor: From a young age, men are raised to believe that any kind of vulnerability is a sign of weakness. By the time we grow up, we’ve built fortresses around our emotional expression. Things are changing, but slowly. People are talking about their anxieties, therapy, and mental health much more openly. But for the average Indian man, whether he’s a CEO or an employee, the stigma is still suffocating. We need to normalise men saying “I’m not okay.” without being labelled “weak”. I have, over time, learned to talk about my anxieties and reach out to people when I’m feeling vulnerable. It was not easy because of all the conditioning. We are also very conscious as parents about ensuring our son feels absolutely free to share whatever he is feeling without attaching any labels to it.

Q. How do you take a break, be it emotional or professional? Do you think breaks are necessary?

Kunal Kapoor: Taking breaks isn’t just a luxury, it is vital for emotional and professional wellbeing. I make sure I step away from all devices once a week, at least. For me, taking a break is catching up with my reading, flying a plane, and most importantly, spending time with family and friends. It also creates space for new ideas to take shape.

Q. Any recent movies that you really liked?

Kunal Kapoor: I really enjoyed Meiyazaghan –– simple and heart-warming film. Laapataa Ladies was also great. And the Wolves was super fun.

Q. What is the one thing about Bollywood that needs to change in regard to modern times?

Kunal Kapoor: I think the biggest risk is not taking risks. I think our movie industry needs to be more audacious. And risk-taking not just in terms of budgets but also the kind of stories we choose to tell.