Top neurologist lost 29 kilos. He also lowered his resting heart rate from 70 to 40. Here's how he did it

A healthy heart is not just about avoiding illness; it is also about how efficiently it works every day. One doctor’s personal transformation has highlighted how simple lifestyle changes can create a major impact on cardiovascular health. Dr Sudhir Kumar, a senior neurologist at Apollo Hospitals, Hyderabad, revealed how he brought down his resting heart rate from the 70s to the low-to-mid 40s over 5.5 years, without supplements or shortcuts.

Taking to X, Dr Kumar shared his journey and explained that there was no special formula behind the change. “I did not take any special supplements, and there are no hacks either,” he wrote, adding that the real reason was consistent lifestyle changes over time.

Running

The biggest factor behind his improved heart health, according to Dr Kumar, was running. He revealed that during the first two years, he averaged 10 to 15 km every day. In the following years, he continued running regularly, averaging around 6 to 8 km daily. Dr Kumar explained that regular aerobic exercise trains the heart to pump more blood with every beat. As a result, the heart does not need to beat as frequently while the body is at rest.

Losing weight
Weight loss was another major part of his transformation. The neurologist shared that he lost 29 kg, reducing his weight from 100 kg to 71 kg. He explained that excess body weight increases the workload on the heart and raises sympathetic nervous system activity. Losing weight, he added, can often help bring down resting heart rate.


Sleep
Sleep also played an important role in his journey. Dr Kumar said he earlier slept only 5 to 6 hours a night, but now prioritises 7 to 8 hours of sleep. According to him, poor sleep is linked to higher fight-or-flight activity and an increased resting heart rate. Better sleep allows the body to recover and helps the nervous system regain balance.

Resting Heart Rate (RHR)

Dr Kumar also explained that a normal resting heart rate for most adults is between 60 and 100 beats per minute. However, physically active and healthy individuals may have resting heart rates between 40 and 60 beats per minute, while elite endurance athletes can have even lower numbers.

Habits to lower RHR

He suggested that people looking to lower their resting heart rate focus on regular aerobic exercise, maintaining a healthy weight, improving sleep, reducing stress, avoiding smoking, limiting alcohol and managing health conditions such as hypertension and sleep apnea.

According to Dr Kumar, a lower resting heart rate can often indicate better cardiovascular fitness and a more efficient heart. He noted that several large studies have shown that as resting heart rate increases, the risk of cardiovascular disease, heart failure, stroke and premature death also tends to rise.

However, he added an important warning: a low resting heart rate is not always a sign of good health. People experiencing dizziness, fainting, fatigue, exercise intolerance or possible heart-related symptoms should seek medical evaluation. For Dr Kumar, the goal is not to chase a specific number but to build habits that strengthen the heart over time.