🚛 Reversing pre-diabetes when you’re an HGV driver resting in lay-bys

One of the biggest myths I hear is:

“If I can’t exercise properly, I can’t improve my blood sugar.”

That’s simply not true.

As an HGV driver, you might be:

Sitting for long hours

Resting in lay-bys

Sleeping in the cab

Eating whatever is available on the road

And yet… pre-diabetes can still be reversed.

Here’s what actually works from the cab 👇

✅ Protein at every meal

Tuna, mackerel, chicken, eggs, protein shakes.

Protein stabilises blood sugar more than exercise ever will.

✅ Carb-aware, not carb-free

Carbs aren’t the enemy — eating them alone is.

Pair them with protein and keep portions sensible.

✅ 5–10 minutes of movement after meals

No gym needed.

A short walk near the cab or pacing safely by the lorry helps glucose drop naturally.

✅ Smarter service-station choices

Skip sugary drinks.

Choose protein pots, salads, sushi, breakfast without hash browns.

Small swaps = big metabolic wins.

✅ Sleep matters more than people think

Poor sleep = higher blood sugar the next day.

Even small improvements in cab sleep help insulin sensitivity.

📉 Research shows losing just 5–10% of bodyweight can reverse pre-diabetes — and that comes mainly from nutrition, not workouts.

👉 You don’t need perfect conditions.

👉 You don’t need a gym.

👉 You need realistic habits that fit driver life.

As both a nutrition coach and an HGV driver, this is exactly the gap I’m working in — helping drivers improve health without pretending they live normal 9–5 lives.

If you work in transport, logistics, or driver wellbeing, this conversation needs to happen more.

💬 Happy to chat or share practical resources for drivers and fleets.