Alcohol and Wellness - Nutritionist Avni Kaul





Guest Avni Kaul is a Nutritionist and Wellness Coach and the Founder of Nutriactivania - A Nutrition clinic that endeavors to bring the focus back to preventive healthcare [].

Kabir and Avni discuss the effects of alcohol on one’s fitness goals and how to truly consume Alcohol in moderation. They talk about different types of Alcohol and their impact on body types, genders, and specific fitness goals.

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Full Episode Transcript

Kabir: Hey Avni, welcome to the show.

Avni: Thank you so much Kabir!

Kabir: So we've already given our audience a little bit of an introduction about you, but why don't you tell us a bit about yourself in your own words.

Avni: Okay. So, I'm a nutritionist and a wellness coach. After my class 12, I decided to go in for a BSc food and nutrition from Delhi University. I took admission in Lady Irwin College.

Kabir: That's where we met!

Avni: Yes, exactly. And after that I went in for my master's MSc in food and nutrition from Institute of Home Economics. So they are both Delhi University colleges and post that I started to work with a public health organization and I realized that my calling was actually nutrition counseling, like a one on one counseling. I kind of enjoyed that a lot more as compared to public health nutrition. So I did that switch and started working with Fitness First in select city walk. It's like a UK based company and I worked there for about three years and while I was working I also did a course in diabetes. So I became a certified diabetes educator from project HOPE in International Diabetes Federation. Worked a bit in Max Hospital saket because you've got to intern and you've got to practice before you sort of start telling people or guiding people on Diabetes. So I did my internship there in the endocrinology department and finally I decided to be on my own. So I started my clinic called Nutri Activania. I started this in New Delhi Saket. And the idea behind calling it Nutri Activania was that, you need nutrition for an active life. Diet is a way of life. Unfortunately, we have developed a very negative connotation that diet is about starvation. And if you're going to a dietician or nutritionist, it means that, oh there'll be no food in the Diet. Nutri Activania was basically nutrition for an active life. And that's what everybody wants. I mean, it could be weight loss, it could be managing their Thyroid, it could be managing their diabetes, but eventually it's all about feeling good about yourself and having a good quality of life. So I've been on my own for the last one and a half years now.

Kabir: I wasn't aware that you had actually educated yourself so much over the last few years and it's great. I think you have a great diverse background in terms of the Diabetes stuff, in terms of the public health, and also your experience at fitness first. And I think it's important to kind of look at the way that mass appeal of fitness and nutrition, which, something like a fitness first gives because of its distribution and in terms of how many members they have, especially at a place like select city walk, which is I believe, the biggest in Delhi. 

So let's move in a little bit about the main topic that we're talking today. We're talking about alcohol and wellness. So just to kick things off, you know what are some of the most popular alcoholic beverages that people consume in terms of your experience of talking to your clients? And can you give us a slight breakdown of them in terms of nutrition terms or basic active ingredients or something like that.

Avni: All right. So mostly when people come to me, of course, the first question that actually is on their mind is like, what about my alcohol? And are you going to be asking me to completely eliminate it? And I always say that no, alcohol is not eliminated. But yes, try to have it in moderate amounts. Eventually it all boils down to moderation, balance, variety.. And we always say moderation, moderation, moderation. So yes, people have different preferences actually. Some people like to have vodka some like to have their beer some like to have their whiskey, wine, gin, whatever. So if they are wine lovers actually - as per the research it is indicating that wine is very good for your heart health. It's very high on antioxidants, but of course at the same time it's not that you have to abuse that red wine for a good heart health. White wine is comparatively lighter in terms of the calories as compared to your red wines. So if you are going out and you want to keep it a little light, you can have a white wine. Vodka, ideally if you avoid it with your fruit juices, Vodka with Soda is good, Vodka with water is good. So the idea is to modify. So whatever you're having, try having it as simple as possible. Try having it as neat. And not really like adding something to it. Like not mixing alcohol because when you're mixing it then the intoxication, that kind of increases.

Kabir: Plus that's also because of the sugar count.

Avni: Yes. Calories keep going up. It's loaded with sugar and the calorie budget kind of goes for a toss. So Vodka if you're having, you can always have it with water, you can have it with soda. Shot of Vodka is about 95 to 97 calories and a Vodka with soda will be a good idea with like a fresh lime squeezed into it. But let's say a cosmopolitan or a sex on the beach would not be a great idea because there's a lot of sugar in it.

Kabir: there was a lot of stuff I had read ki matlab gin hi peeni chahiye or gin tonic or gin soda is good or like a Vodka soda, like you're rightly saying. And for many years, I just stuck to the vodka soda. So what if like somebody had to say ek cheez bata do jo mai pee sakta hu moderation mai, which is the best or the least calories, what is that?

Avni: So you can actually choose because a Vodka is about like one shot is about 95 calories, whereas gin, like a shot would be around 110 calories and a gin with a few olives like a gin Martini would be a good idea. However, like a gin and tonic would not be such a great idea because again it's laced with a lot of sugar and the tonic water is mainly the culprit there.

Kabir: And how much does that potentially bump up the sugar calories?

Avni: Your calories would go up to around 240 to 250 calories. And if you're just having like a simple gin, that would be below 200 for sure. And your carbohydrates can go up to 30 grams. Your sugar can go up to 35 to 40 grams of sugar. So that's a lot of sugar in the Diet for that particular day as well. 

Wine is again, lower in terms of calories. Red Wine is high in terms of antioxidants, beer is the highest in terms of calories.

Kabir: Great, my favorite one. Sigh

Avni: But yes, it is low in terms of the alcoholic content. Whiskey, Bourbon, Scotch, all these or like a shot contains about 110 or 105 calories. Whereas whiskey has a little bit of sugar, has a little bit of carbs. Your Vodka and your gin will not have any carbs or sugar, but your whiskey, bourbon and Scotch will have a little bit of sugar, a little bit of carbs. It is negligible, but there is, so the idea is again, have it like with soda or with water like that very famous that Don Draper drink. If you've seen Mad Men, that drink would be ideal and not, something like a whiskey sour. Whiskey sour, again, the calories would go beyond 250 calories. The carbohydrates would be like above, let's say 30 grams of carbs. So cocktails is not a great idea because there's a lot of mixing of alcohol. There's a lot of sugar juices and when you have alcohol, your sugar goes up and then suddenly it comes crashing down. So therefore what happens is that you wake up in the middle of the night as well, you feel hungry. So a lot of times what happens is that when people have their drink before bed in the middle of the night, they wake up trying to kind of find something to munch on and then they raid their refrigerator.

Kabir: So the post drinking munching is not a good idea, you say?

Avni: Yes, yes, yes. It happens because alcohol does that to you. So if you're having too much of alcohol, your sugar levels, will just kind of go up and come crashing down.

Kabir: Okay, awesome. So talking a little bit about moderation and maybe completely cutting out in terms of some of the goals that people have. I would say most people want to lose weight or the rest of the people at least they want to get fitter or they want to be able to run more. They want to be able to lift heavier, they want to get quicker for whatever reason. But is alcohol counterproductive to those as much as weight loss? So for example, if I am only trying to get faster at running versus I'm happy with my weight currently, right? Is alcohol as bad for my running journey or my running goal as it is for my weight loss goal?

Avni: So yes, if you have a specific goal in mind, yes, alcohol can be counterproductive because it will just slow down how you're trying to progress towards your goal and it will hamper your efforts. And there was a study which was done by the University of Miami, which showed that people who go to the gym or who run regularly as compared to people who don't go to the gym, they actually drink more. So people who are frequently going to the gym were drinking more because they feel that they deserve it and it's the right thing to do. But eventually they were having a lot more as compared to people who are not so regular with their workouts.

Kabir: Because they thought it was justified.

Avni: Yes they thought it was justified. And then there are trends like once your obstacle race is completed, you are handed over like a cold beer and things like beer yoga have come in and, and people think that it's right. But actually, alcohol will not work very positively if you have a specific goal in mind. So if you're having an alcohol immediately after your workout, you are just delaying your metabolism. That alcohol induced dehydration will slow down your metabolism by almost 80% so if you're trying to lose weight, it's not going to happen. It can only slow down. And of course the one organ that we always talk about is the liver. So livers priority becomes in terms of metabolizing alcohol and not really working on what you're eating. Your liver is just working towards removing that alcohol from the body. It's flushing out that alcohol and post workout you should be having like high biological value protein. You should be having your eggs. You could be having chicken, you could be having your whey protein, you could be having your carbohydrates. It could be potato, it could be banana, it could be oats, it could be Muesli. But rather than giving your body the right nourishment or the right nutrients post your workout, you're actually giving your body alcohol. So it can be inflammatory. It will have a negative response on your hormones. So alcohol would not be a great idea. Post your workout.

Kabir: Yeah, easier said than done. I’m looking for the day where people finish a race and say, hey, let's go to the bar and get a bowl of Muesli.

Avni: Yeah. The bars are also kind of promoting that-  hey, you've done a run, let's just go and grab a beer.

Kabir: I mean almost traditionally and culturally it's a way to celebrate anything. So that's why it kind of gets problematic.

Avni: But, it just slows down your metabolism and the alcohol induces dehydration because you're obviously losing a lot of water through sweat. Your electrolytes are being lost. So instead of hydrating yourself, you're actually, dehydrating your body. So alcohol is a diuretic, so it will just make you lose a lot more water content. 

Kabir: That's great. I think that's a great point. I think people think about alcohol in terms of okay, sugar content, high end. Obviously people want to celebrate, but you're going to slow down your metabolism. I think that's essential to any goal that you have in mind. Right? Even if I'm trying to cut back a little bit of fat versus really lose 10 kilos or whatever it might be, or changing up my body fat percentage, metabolism is plays a huge role in all of that.

Avni: Absolutely. And of course, I mean if you are into into fitness and I'm assuming that the person is into healthy eating also, they're also calculating their carbs, their fats, their proteins. So they need to actually calculate those, the calories coming from the alcohol also. Those are empty calories, they are not going to provide you any amount of nutrition. And of course, I think what happens is that on the Internet there's so much information. Beer is linked with, reducing the incidence of osteoporosis. red wine is good for your heart and then vodka can be used to cure your headaches or common cold. And then people start to kind of justify that ya we are having alcohol because it has health benefits. So I mean, don't have alcohol for those things, you know.

Kabir: I wanted you to touch upon your knowledge of how alcohol affects diabetics as well. Because I mean, I think that's a great point for people to keep in mind. Um, how does alcohol affect different people systems? I know it doesn't always have the same effect on people. Right? So I think the size of a person's body, their metabolism, there are various factors that go into how alcohol actually affects your body and your overall health. So can you break that down a little bit for us?

Avni: Yeah, definitely different people have different capacities and most importantly, alcohol affects women differently as compared to men. So women get intoxicated a lot faster than men. So if they've had the same amount of alcohol, they've had the same type of alcohol, it will impair your judgment. It delays your cognitive functioning and it changes your response to stimuli. So..

Kabir: Why does it do that for women more? 

Avni: It's the way we are genetically predisposed in a certain way. So yes, women will have a different effect. The alcohol effect on women would be different as compared to men. The liver kind of goes into an overdrive in trying to metabolize that alcohol getting converted into aetiic acid. Basically the psychoactive ingredient in alcohol is ethanol, right? So we're trying to get the liver kind of working on it, right? So whatever you're eating eventually. It does not metabolize because the body's priority is alcohol and therefore the fat cells start to deposit in the liver. And if you're kind of abusing alcohol, you are chronically drinking and every weekend you're drinking something it will eventually start affecting your liver. It can result in liver cirrhosis. The liver problems can become very severe. What we also talk about is the fatty liver disease that can kind of creep in. So moderation is always what we are talking about. Otherwise. I mean, if I don't talk about the liver, it starts to affect your brain health. It starts to also result in depression. So it's kind of correlated, a person who's having depression can start to abuse alcohol. And vice versa. And all sorts of organs start to get affected. So once the alcohol travels from the stomach to your bloodstream, then eventually it can affect any organ.

Kabir: And these are just internal ones. If you drink too much and fall, then those external injuries as well.

Avni: Absolutely. And remember one thing that even if you're having one sip of vodka, gin, beer, it will stay in the body for a period of two hours. I always say this to all my clients that, you ask me so many questions with regards to protein supplements, is it safe? Will it affect my kidneys? And I wanted to have something natural. And are these supplements really necessary? Like you're giving us a multivitamin, Omega three, but at the same time when it comes to alcohol, you don't think twice, you don't think too much about your liver. You don't think too much about your brain health. You don't think, I mean alcohol has been linked with cancer also for that matter. But yeah, I mean you kind of don't think on those lines. You think of partying.

Kabir: Yeah. Just for discussion sake and example sake, how would say for example, three drinks of vodka affect you or I differently? So is it in terms of just cognitive function or is it that inherently men's liver are more prone to getting messed up sooner or what are some of those differences?

Avni: Yeah, that is a very good question because whenever I'm doing the body composition analysis at the clinic wherein we tell you the fat mass, the muscle mass, the bone mineral content, the metabolic age, all these parameters we are explaining, I always notice this one thing that men tend to have a higher visceral fat. Visceral fat is the fat around the organs. And that should be in the range of two to nine, it should be in a single digit. Whereas in men, even if they are aesthetically looking very lean and slim their visceral fat kind of says that no, their health is not...

Kabir: Yeah, I think I've been at a 10 for like six months and working out pretty regularly, just hasn't gone down.

Avni: Yes, yes. It also kind of helps you to kind of understand that it's not how you look aesthetically like the person could be looking lean, their weight could be, could be within the normal BMI range, which is 18.5 to 23.9; however, that visceral fat could be high and which they have no explanation 

Kabir: No, even I haven't been able to figure it out.

Avni: So men definitely have a higher fat deposition in that case as compared to the visceral fat indicator. And of course that means that the blood lipids and the metabolism is not at their peak.

Kabir: So just again going back to that example, so the same three drinks might be more, have a worse effect on my fat than your fat.

Avni: Yes, It could be different individually. Even in men, you know your friend could be having a different response to alcohol. You could having a different response and if you've not been able to achieve a particular fitness goal like suppose you've been exercising regularly, you've been having a good kind of diet, then you need to kind of look into your alcohol intake, the first thing that I would say is like look into your alcohol. How much alcohol have you been having? And if you're having alcohol on you know like let's say occasionally versus like binge drink on the weekend. That binge drinking is worse as compared to that occasional drinking. Binge drinking will do you much more harm as compared to like having moderate drinks once in a while with your friends.

Kabir: Okay. So a couple of drinks, two, three times a week is probably better than me going, half a case of beer on Saturday.

Avni: So, for your information - if you're having about four drinks every week, that will make you put on at least five kgs per year. On the Internet, people are writing that one drink a day is absolutely fine, but that is not the definition of moderation.

Kabir: Yeah, I can imagine all of our listeners right now calculating pichle hafte kitni beer pi, fir iss sal kitni beer pi, kitna weight badhne vala hai...

Avni: Yeah, so beer is the highest in calories. You take one beer that is approximately 250 to 300 calories, then along with the food that you're having, you end up obviously craving for a lot of pizzas and Tacos and burgers because obviously your glycogen stores are getting depleted. So you end up craving for these salty food items because you're also losing a lot of your sodium, your electrolytes are being lost because you're dehydrated, so you eventually start craving. So it becomes like a vicious cycle.

Kabir: Yeah, one after the other, it kind of just not really helping you. So quick point, going back to, your knowledge of diabetes. Is it just a simple no-brainer that people that have diabetes should completely avoid alcohol or can they indulge a little bit and still be very, very careful because it's all to do with sugar levels in the body? Correct?

Avni: Absolutely. And a diet for a diabetic would be the same as like a regular person, like a diabetic

Kabir: Does that also depend on the kind of type of diabetes there are?

Avni: Yes. Now there is type one and type two diabetes, type two diabetes is mainly a lifestyle related one and type one is what you get at the time of birth.

Kabir: Genetic.

Avni: Yeah, that's diagnosed at the time of your birth and then that the only way that you can manage your sugar is via insulin because there is no insulin being produced in the body. Where as in type two diabetes it's mostly linked to having a higher BMI, physical inactivity, a very sedentary lifestyle. There could be a family history of diabetes. Women could have gestational diabetes that is diabetes during pregnancy, so the chances of them developing diabetes in the future are a lot higher. Or if your waist circumference, your hip circumference are very high. So these are all risk factors for diabetes. A lot of people think that diabetes is because of excessive intake of sugar. It is not because of that. It is also because what I was talking about, the visceral fat indicator, your lifestyle, are you working out regularly? It could be some medicine that you're taking. And as far as a diabetic is concerned, the rules would be the same that they need to have alcohol in moderate amounts. Like I've heard these things being said that, oh, you're a diabetic, you can't have banana, you can't have mango. Now the idea is you have to modify it. So if a person is really fond of bananas and I say, oh, you know what, you can't have bananas that, that will not go down too well for the person. So what we can say is that ok, what you do is with the banana that you're having combine it with maybe with milk product, combine it with let's say a dahi or a yoghurt, you can make a smoothie, you can make a banana shake or if you are really fond of mango, you can make a mango shake, or a banana smoothie. That way what happens is it helps you to regulate your blood sugar levels, and your sugar levels kind of don't go up and then come crashing down. It kind of...

Kabir: Stays at a stable level.

Avni: Yes, absolutely.

Kabir: Great. I think that's great information for people that either are diabetic or have friends and family...

Avni: Yeah. They just need to modify their diet. They don't need to specifically buy something like a special diabetes mithai or a diabetes namkeen or a diabetes ka aata or a diabetes rice. I know these are all there in the market. They don't need to purchase something differently or a different product per se because they're a diabetic. They can just modify the regular home cooked meals and have those.

Kabir: Good to know. Also now in terms of working out and eating healthy, and time periods of when you should consume alcohol specifically after a workout. How long should you wait? You brought up the point about people drinking right after their runs. There is beer yoga. And many times, at least after 5k's and one 10k that I did, I went immediately and had a couple of beers as well. So you've already mentioned that it's not particularly a good idea to do that because already you are dehydrated and you need to kind of replenish yourself. How long should somebody wait after working out?

Avni: They need to at least recover. So immediately post their workout, they need to have their protein for muscle repair and recovery. They need to have the carbohydrates for energy replenishment. So when they've done that,they will have had the adequate nutrition to recover from that very intense exercise. 

Kabir: Okay. So that's a good, a good formula would be that they wait at least four or five hours...

Avni: Probably on the days that you're not working out, maybe that day you can drink. So not kind of, combining your alcohol with exercise. That's not going to be a great idea because the whole purpose of going for an exercise will be defeated.

Kabir: In terms of, a framework we've talked about different aspects of drinking and hitting goals. We've talked about, how alcohol affects your metabolism. Your ability to kind of get the energy you need and also, converting into fat and how it really works against the liver in general. But could you maybe lay out a simple framework for people to be able to adopt the principles you have mentioned, in terms of, how they can really go about making some change so that they're able to kind of have a good lifestyle where they're working out, they're eating healthy, running and still drinking? We don't want to be an episode that completely kills their buzz, right?

Avni: Yeah, not at all. So I always say that you don't need to eliminate it, but yes, you need to have it in moderate amounts. So the first thing that you can do is that if you know that there'll be a party and there'll be drinks, what you can do is you can eat something before you leave your place. It could be let's say a fruit. It could be your toast with peanut butter. It could be some whole wheat pita with a hummus dip. It could be just a bowl of oats. It could be a bowl of Muesli, it could be like a sandwich. So you can just eat something before you leave. And it could even be a scoop of whey protein for that matter.

Kabir: Good to know. And people constantly talk about lining your stomach, is that scientifically correct or is that just some random saying?

Avni: No nothing like that. You can just eat before you go and have a drink so that the chances of you having those cravings will not set in. And even if you want to eat something with your drink, ideally do not opt for fried foods. Not Tacos and Pizzas. You can probably opt for like, tikkas a chicken tikka, paneer tikka, soya chaap or roasted mushrooms or roasted broccoli, you can have these kinds of items and not going for the nachos and all these things. And the other thing that I would recommend to people is if possible, try not drinking before bed because you need, if you have heard of this term called REM, the rapid eye movement, the rem sleep, which an average person requires about 25 to 30 minutes where there's that rapid eye movement, that is a deep restorative kind of a sleep. If you're having alcohol before bed, then it kind of goes to only 10 minutes of that rem sleep. So it eventually deprives you of a good quality sleep. A lot of people drink so that they can sleep better. But actually it's on the contrary, your sleep will get affected. 

Kabir: So is that basically to try to sober up a little bit, drink some water, hang out a little bit.

Avni: Yes. And that's a very interesting point that you brought up that have water. So maybe you're still having a drink. The next should be a glass of water. Then you should move on to the next drink. And obviously try to hold the drink as much as possible. Try to keep it as simple as possible. Try having a neat, do not add any fruit juice to it because when you're adding a fruit juice, it means that you are adding the sugar of let's say six oranges versus one orange. So like if you're making a fruit juice, you're using five oranges and the sugar of five oranges is a lot, and there is no fiber. So rather do not have that fruit juice. In fact, if you're having rum, you can combine it with a diet coke if you like.

Kabir: Okay, good to know

Avni: Like a Pina colada would not be a good idea.

Kabir: No, no. Any other pointers you think are essential to make sure that you can still have fun but not, be going, working against yourself in terms of achieving goals?

Avni: You can enjoy your alcohol. There is no problem, but it's all about choosing the right one. Ideally try not opting for liquors, the cocktails. Because they're, again, loaded with sugar, your calories go up. The basic the clear alcoholic beverages are better because they don’t put that liver into an overdrive, you know? So those will be the ideal ones if you're really like looking for a good drink.

Kabir: Great, great. So I think that framework and those principles are really helpful for our listeners. I know I learned a lot and I think it will be helpful for our listeners as well in terms of how they can continue to have a little bit of fun but also not work against their goals. Moving into our last segment here - who are some people that you would potentially like to hear on our podcast? 

Avni: I would like to hear any person who's been able to change their life or who's been able to lose their weight. And I would like to hear their story as to what worked for them. And I think that would be really inspiring because I understand that we as nutritionist or trainers for us it's an occupational hazard. we've got to work out, we've got to be good examples. But I think somebody, let's say who's working in a corporate who's got like a nine to five and has a very sedentary routine and if that person has been able to kind of lose weight, let's say with a very hectic traveling schedule or with their deadlines and with long working hours, I think those real stories I would like to hear.. I think I would also like to hear a lot of women who've been able to lose their weight post their pregnancy because I think the post pregnancy weight loss becomes very frustrating and it kind of demotivates them. It discourages them. And they have low esteem issues and they have self confidence issues. So I think any mommy for that matter, who's been able to just shed that weight and kind of come out and be confident again. And maybe, she's gotten into fitness as a profession or if not as a profession, but like a become a blogger and she's helping out other women and inspiring them. So I think some real stories, somebody who's been able to lose weight or somebody who's been able to change their life, it doesn't always have to be regards to losing weight. But just generally like improving their lifestyle. If they started to feel better, they've been able to manage, they've managed to put on a little bit of muscle mass and they've managed to lose the fat and it has improved their game. It has improve their athletic performance. It could be a sports person, it could be any athlete.

Kabir: Well, I think I think you're in luck some of the episodes that that we're going to be releasing as part of the season kind of fit exactly what you just described. So I'm hoping that you give that a listen and are able to enjoy it as well. 

Can you share some sources of information that are good for you personally as a nutritionist and somebody who's into wellness in general that our followers can also check out? What are some of your personal preferences, in terms of where you get your information or inspiration or motivation?

Avni: So I think the one book that really inspired me was this 5:00 AM club by Robin Sharma. And it's about how you can wake up early in the morning and improve your productivity and efficiency throughout the day. Because usually what happens is when we wake up, we end up in a very chaotic workplace. We suddenly start to kind of being told by our bosses that you need to kind of work on this and you're just sort of not giving thought to anything. So I think that book really inspired me that, just wake up, you are away from social media there is nobody who's active on Facebook, Instagram and you're not getting those whatsapp messages. So you just give time to yourself. It could be even meditating for that matter. And if you wake up early you can obviously go workout because things which are the most difficult try ideally putting them in the morning. And it just improves your quality of life and you get things done because there are a lot of things that are going on in our minds. But we're not really scheduling them. We've not really given thought. So ultimately they never get done. Then I came across this book called our kid eats everything. So this is a book by Nilanjana Singh. I really enjoyed reading that book because for a lot of parents I think having fussy eaters in the house becomes a huge task, so she's given a lot of recipes. She basically talks about that, whatever food that you're eating, the child eats everything basically, so you give your child everything and you give it in like, let's say if they don't want to have paalak, you can put it in a parantha, you can make a smoothie so that they don't get to really see that vegetable.

Kabir: So some serious life hacks for parents.

Avni: Yeah, some really nice hacks, some recipes. It's all about, fussy eaters, you know. And I think the one app that I came across is very interesting, it's called the Ntuitive app and I use it professionally as well. Suppose you want to know what are the five most important or let's say the richest sources of iron. So I can just go on the app, type in iron or calcium or whatever nutrient that you're looking at. And it will give you in milligrams of grams it will give you all the food items as to which one you can offer. And the best part is that this is based on the nutritive value of Indian foods. You find Indian foods there. I think this has been developed by a nutrition professional only. Yeah. So I think that kind of app, I also use it for my own work. Like if I want to kind of give some iron rich foods or calcium rich foods, I can go on the app and I see what are the top five or what in different categories also in different food groups or the richer sources that I can incorporate in the diet of a person.

Kabir: The two books that have been mentioned as well as the link to the app will be in the show notes for all of our listeners. Any closing thoughts? I think we covered some great ground here. I think we've got some great information for our listeners in terms of how alcohol affects them. 

Avni: Yes, absolutely. So the closing thoughts would be that you can always party. There's nothing wrong in partying and it's always good to know that you have an active social life. It also kind of works on your emotional wellbeing and your mental state kind of improves. So definitely go out with your friends and party. However if you plan something I mean, I would ideally want you to not plan something around the food and alcohol. You can plan something different. You can plan a hike, you can plan cycling, you can plan maybe going for the boot camp together and then having breakfast. There are other ways to have fun. So you can plan a pool party, you can go swimming, you can go biking, you can do so many things. You can plan or get together around coffee. It could be around a movie. You can go for theatre, there are stand up comedians who are doing these shows. Why not go for all those things? So there is so much more you can do. Like, I mean, you can do like a video game night also, you can watch the match together, but like have healthy snacks, around you and not have alcohol. You can have your regular drinks like Nimbu paani, coconut water. all these things. Why not?

Why not have some cucumber with hung curd or hummus or maybe some roasted makhana roasted chana or some roasted peanuts. That's not a problem. You can always opt for these kind of snacks and you can opt for like healthy drinks, nourishing, which are natural and not plan everything around food and alcohol, you know?

Kabir: Awesome. I think you've given us a lot in terms of alternatives and healthy drinks and healthy snacks that can still be fun. So thank you so much for that. 

I hope you enjoyed doing this. I know I enjoyed having you on board. And hope to have you onboard again.

Avni: Thank you so much, it was so much fun.

Kabir: Glad to hear it. Thanks so much.

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Be S.M.A.R.T on your journey - Arun Chahal


Arun Chahal is a fitness entrepreneur, movement training specialist and TRX Senior Instructor. Besides those, he's also a co-founder at Chefingo, a healthy food company based out of Gurgaon and a co-founder at MoveFit, a fitness education conference. We spoke in detail about the difference between short term and long term goals and how to set them.

Take it Slow - Nakul Butta


Nakul is the founder and Principal Motivator at All In Running, an engagement platform for runners and adventure sports enthusiasts. Through this platform he coaches and motivates amateur and advanced level runners. We chat with Nakul about how to get started as a runner, the community and wellness eco-system in India and how he gets the best out of the people he trains!

Did you Move? - Nidhi Mohan Kamal


There's not much in the wellness space that Nidhi doesn't do. As the Director of NidSun Wellness, she helps her clients with non-surgical body shaping, online workout and diet plans. She’s also a food scientist, a Puma Athlete and a certified trainer. She writes regular columns and blogs on food, fitness, and nutrition in many publications.

It's all about the community! - Jatin Arora


Jatin is the founder of Bootcamp Yellow; which is an outdoor workout experience that redefines fitness through structured training and sustainable nutrition. We chat about the importance of building community health, finding the right trainer and Lotus Petal Foundation, an organisation close to his heart dedicated to helping kids in urban slums in India.

"Getting to 10,000 skips" - Zoe Modgill


Zoe Modgill is a cofounder and instructor at Studio 60, a Delhi based fitness studio which has a dedicated fan following for its group classes and fun vibe. She's a certified trainer and nutritionist and has also specialized in pre and post natal fitness and nutrition. We chat about her journey into fitness, Studio 60 and the best way to jump in to making wellness an important part of daily life.

Losing Weight is Not Rocket Science - Tahira Kochhar


Tahira is a Delhi based ex-model and nutritionist. She uses her experience in the glamor world to help her clients lead healthier lives. Her focus remains on staying clear of fad diets and using the in-season healthy ingredients available in the Indian Market

"The Business and Future of Gyms in India" with Prateek Sood


Prateek is the CEO of GrandSlam Fitness, a company with a wide range of equipment for commercial and home gyms and the co-founder of Follow-Your-Sport, a platform that brings you the latest news and analysis of your favourite sports.

"Sports can contribute to overall fitness" - Gaurav Nandrajog


Gaurav is a squash player and coach that has played at the highest level. He is very actively working to change the mindset of parents, government officials and academies to bring a holistic training regimen to the space.

"The fortune to have misfortune early in life" - Vesna Jacob


Holistic fitness Guru Vesna Peričević Jacob, who was once given the moniker, "The Princess of Pilates", is one of the most forward thinking minds in fitness - wellness and healing in India. She shares her incredible story.

Getting to the top - Boulderbox


Cousin duo Vrinda and Yadu Bhageria are giving up their previous pursuits to open a new bouldering studio in New Delhi. We chat with the two about their passion for the activity, how it helps you stay fit and what you can expect from the sport in the coming years. We're super excited about this one as its a new space in the wellness offerings in Delhi. Definitely check it out!

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