Deepu Sebin

Our journey, of @marrow_med and DailyRounds. Long slog hours, a core team that stood against the wind, some luck, some tears, a lot of fun, drama (including a few court room ones). It was never easy - and was not meant to easy anyway. As we say if not us, then who. Glad to be positvely influenceing practice of Medicine in India. @priyaank @NimmiCherian @vineetbagri

@hyderabaddoctor awesome!

Running with a Lower Heart Rate: Lessons from the Road and the Clinic As both a physician and a long-time recreational runner, I often reflect on how medical science intersects with real-world running. Today’s run gave me just that opportunity. This morning (at the age of 54 and with about five years of consistent running behind me), I completed a 10 km run in 1:04:10 (average pace 6:24/km). What stood out was my average heart rate-just 123 bpm, with a maximum of 139 bpm. For those familiar with heart rate training, this is significant. At my age, the estimated maximum heart rate is about 166 bpm. My run today sat almost entirely in the aerobic (Zone 2) heart rate range, the sweet spot for building endurance. ✅Why Running with a Lower Heart Rate Matters 1. Efficiency: A lower heart rate at a steady pace reflects a well-trained aerobic system. Your heart pumps more blood per beat, meaning less strain for the same effort. 2. Endurance building: Training predominantly in Zone 2 improves your body’s ability to use fat as fuel, delaying fatigue during longer runs. 3. Injury prevention: Lower intensity runs reduce musculoskeletal stress, allowing you to increase mileage safely. 4. Recovery support: Easy runs at lower heart rates actually promote recovery, circulating oxygen and nutrients to muscles without adding undue load. 5. Long-term health: Perhaps most importantly, running with a controlled heart rate contributes to cardiovascular resilience over decades, not just seasons. ✅How to Lower Your Running Heart Rate over Time 1. Build consistently in Zone 2: Easy runs should form the majority of your weekly mileage. Over months, your heart rate for a given pace will naturally fall. 2. Gradually increase volume: A controlled rise in weekly mileage strengthens both heart and muscles. 3. Long runs matter: Extending your long run at a relaxed pace trains endurance and improves “heart rate stability.” 4. Strength and form: Strength training and efficient biomechanics reduce wasted energy, lowering cardiovascular strain. 5. Overall health: Managing weight, sleep, and stress all contribute to a lower running heart rate. ✅On the Day: Practical Tips for a Lower Heart Rate Run 1. Hydrate and fuel wisely: Even mild dehydration raises heart rate. 2. Warm up gently: A short jog or dynamic stretches prevent early HR spikes. 3. Pace yourself: Resist starting too fast-heart rate will climb gradually and stay more stable. 4. Breathe deeply: Controlled breathing rhythms help stabilize heart rate. 5. Run relaxed: Keep shoulders, arms, and face loose to avoid unnecessary energy expenditure. ✅The Takeaway Today’s 10K at 123 bpm wasn’t just a personal run; it was a reminder of the principles I discuss with both patients and fellow runners. Running doesn’t always have to be about speed or intensity. Training at a lower heart rate builds the foundation on which faster, harder runs rest. For recreational runners, especially those in their 40s, 50s, and beyond, this approach offers not only performance benefits but also sustainable, long-term health. In the end, running is a lifelong journey. By paying attention to our heart rate, not just our watch pace, we give ourselves the best chance to keep enjoying it for years to come. Dr Sudhir Kumar 11-09-2025

what an achievement. 275 x 2 lives and families. I have celebrated for an app button launch 😂 . Humbling. And very cool! Congratulations

@SinariVarad @EvidenceOpen No... it's a point of view of @autopsy_surgeon . I just countered it....... as times have changed -

@DeepuSebin @EvidenceOpen Tweet so stupid that the legend himself had to intervene.

Kids use all shortcuts. Marrow/prep/btr/short videos /osmosis/chatGPT/Gemini (AI will be big)/uptodate. Dn't bother reading journals - jump into @EvidenceOpen & read only if needed. Big books with small fonts are a pain and old. Be efficient and if you have time left - fight against the increase of MBBS seats in India. That will give you a better life. No fat books with small fonts.

7/n

7/n Be resouceful. Have the connections, build the connections. Save the bookmarks, write the notes. Read the books. Have better prompts. Ask for recommendations and then save it. This compounds over your lifetime

1/n Dear fellow Doctors, if I have to suggest one broad theme for you acquire from building @marrow_med and DailyRounds - it's HIGH AGENCY. Have agency - Develop high agency. 7 ways of high agency....

When are they adding GLP-1 analogues in tap water (like they add fluoride in tap water or iodine in salt) ?

What it means to be in the front line. Happy Doctors Day. Fight on

Fitness influencers are loosing their mind right now.

More and more - my screen looks like this. I play developer with @boltdotnew and @Replit The distance between code and me is shrinking. Mostly novelty, but some times getting some useful stuff done.

Eventually life becomes a search for protein. 1.5 x body weight

@drlakshyamittal @PMOIndia @MoHFW_INDIA @FinMinIndia @TOIIndiaNews @drarunkofficial @arunbothra @EduMinOfIndia @cnnbrk @drshikhameel @rohanduaT02 @docrohan @DrBharatippawar We are at peak Doctor capacity. We don’t need more seats at all.

The govt’s plan to add 10,000 new medical seats is welcome, but quality must not be compromised. Strengthening existing medical colleges with better infrastructure, faculty, and training is crucial. We urge @PMOIndia @MoHFW_INDIA @FinMinIndia to review the ambitious 75,000-seat expansion target for the next 5 years & ensure a balanced approach. #MedicalEducation #UDF @UDF_BHARAT @narendramodi @JPNadda @nsitharaman @narendramodi_in @OfficeofJPNadda @nsitharamanoffc @NMC_BHARAT @truth_finder04 @ANI @PTI_News @Xpress_edex @medicaldialogs