At Project 61, we believe that what you eat is just as important as how you drive. Your food choices aren't just about weight - they impact your energy, focus, immune strength, longevity, and yes, even your paycheck. Truck drivers deserve access to health information that’s clear, practical, and backed by science.
Let’s break down key takeaways from Shawn Stevenson’s Eat Smarter, and explore how smarter eating can make life on the road healthier - and more sustainable.
🧠 Food Fuels More Than Your Body - it Fuels Your Life
You’re not just “eating food” - you’re building your body, your brain, and your future. Stevenson highlights that the food you eat literally impacts your ability to think clearly, communicate effectively, and even earn more income. That’s a powerful motivator for drivers who depend on sharp focus and stamina every day.
A staggering fact: your brain takes up only about 2% of your body weight but uses over 20% of your daily calories. If your fuel isn’t high-quality, your performance - on and off the road - takes a hit.
⚠️ The Hidden Dangers of Visceral Fat and Inflammation
You can’t always see it, but visceral fat - fat around your organs - is one of the most dangerous types. It’s strongly linked to heart disease, insulin resistance, and type 2 diabetes. Combine that with chronic inflammation (which stems from things like poor food choices and excess sugar), and you’ve got a recipe for fatigue, joint pain, immune dysfunction, and long-term disease.
The takeaway: your body is incredibly resilient, but it can’t run forever on low-quality fuel. Eventually, things break down.
🥤 Sugar: The Sweet Saboteur
Drivers often grab sodas, juices, or energy drinks without realizing just how much sugar is inside. A 20 oz soda packs over 16 teaspoons of sugar. Even 100% orange juice isn’t far behind.
And “diet” sodas? Not a safe bet. Studies show links between daily consumption and higher risk of stroke and dementia.
Sugar doesn’t just lead to weight gain - it also accelerates bone loss, disrupts your metabolism, and keeps your body in a stressed state, raising cortisol and insulin levels.
🥦 Ditch the Diets - Diversify Instead
Forget the cookie-cutter “chicken, rice, broccoli” routine. Real health comes from variety. Eating a wide array of nuts, berries, seasonal produce, and quality protein supports your gut, boosts metabolism, and keeps you satisfied.
The best part? This isn’t about cutting everything out - it’s about adding in better foods more often.
“You are what you eat.”
Actually, it's: “You are what you eat ate.”
That means choosing meat from animals that were raised on natural diets (not pumped full of antibiotics or candy, seriously). The quality of your food matters more than you think.
💧 Water: The Original Fat Burner
Yes, water helps burn fat. Drinking enough can increase your metabolism, boost energy, improve focus, and support fat loss. Here’s how to start:
- Morning boost: Drink 16-30 oz right after waking up to flush your system.
- Keep it close: If you don’t have water with you, you won’t drink it. Avoid plastic bottles - go for stainless steel or glass.
🕒 Time Your Meals to Burn More Fat
Most people eat for over 14 hours a day, from morning to late at night. Just shortening that window to 10–12 hours can lead to better sleep, more energy, and weight loss - even without changing what you eat.
Intermittent fasting isn’t starving - it’s strategic. When you delay your first meal or stop eating earlier, your body taps into stored fat more efficiently. This works even better when your first meal is protein-heavy and low in carbs.
💪 Muscle is a Metabolism Multiplier
More muscle = more calories burned. Even at rest. You don’t need a gym membership or hours to work out. Short, consistent strength training builds muscle and keeps your metabolism humming. Muscle also supports joint health, reduces fatigue, and helps your body process carbs and fats more effectively.
And here’s a wild stat: 84% of the fat you lose leaves your body through your breath. Every deep breath - especially during sleep or movement - matters.
🍽️ Micronutrients, Not Just Macros
We often focus on protein, carbs, and fat - but micronutrients (like magnesium, zinc, and antioxidants) are the real heroes. Without them, your body can’t run efficiently.
Unfortunately, processed and fast food is stripped of these vital nutrients. Chronic deficiencies lead to chronic hunger, poor energy, and weakened immunity.
Target 80% real food: leafy greens, berries, nuts, quality meats, eggs, tea, and mineral-rich water. The remaining 20%? Enjoy it - just don’t let it lead the way.
🧭 Make the Road Healthier - for Yourself and Your Family
The sad truth is that many drivers grow up in communities flooded with fast food and convenience stores. It’s hard to break the cycle when unhealthy food is the only thing available.
But here’s the good news: you don’t have to overhaul your entire life overnight. Just start with one meal. One choice. One improvement. And then keep going. Healthy habits are contagious. The more you do, the more others around you will, too.
“We’re not just products of our environment - we’re creators of it.”
🚛 Project 61 is Here for the Long Haul
Truck drivers are the backbone of this country. You deserve to be healthy, energized, and supported. At Project 61, we’re creating a movement - one focused on real, long-term wellness that fits the trucking lifestyle.
We’re committed to giving you the tools and support you need to take control of your health. Eating smarter is a great place to start.
If you're ready to take the next step, join the community, take the Trucker Health Pledge, and download the app!