A truck driver who went in for his DOT physical was told that he was pre-diabetic, had high blood pressure and his liver enzymes were elevated. He knew he needed to do something if he wanted to hold onto his med card.
Randall Salyer said he hearing the DOT doctor’s diagnosis was the deciding factor on getting serious about his health.
“As a truck driver, I led a sedentary lifestyle. Pair that with a diet full of fast food, red meat, and processed foods, and it all led to many health issues. I had been eating like a teenager for almost 30 years,” Sayler said.
Sayler said that, at 285 pounds, it was uncomfortable for him to be active.
He said that he had always enjoyed riding his bike as a kid, so he went to some bike shops and got some advice on the best bike for him.
Based on his weight and fitness level at the time, the shops recommended an upright comfort bike.
Sayler said he rode the comfort bike for six months.
“I rode the comfort bike for approximately six months. Once I began to lose weight and gain fitness, I bought an entry-level road bike. Now, I ride a carbon race bike, and I try to ride at least three times a week around 50K each ride. I also complete a 100K ride on the weekend,” Sayler said.
Sayler said the he doesn’t consider himself to be on a diet but that he did cut out soda and sweet tea. He now only drinks unsweetened tea, black coffee and water.
In addition, he limits his intake of red meat, sugar and flour.
He said his most significant change has been portion control.
Sayler said he still enjoys pizza from time to time but now, he’ll only have a slice or two, instead of eating the whole pie.
Sayler’s typical meals are:
- Breakfast: two cups of oatmeal with either a tablespoon of honey or brown sugar, a poached egg, two slices of turkey bacon, and black coffee
- Lunch: 4 ounces of lean meat (chicken or salmon), a green vegetable, and a cup of low-fat cottage cheese
- Dinner: Pretty much a repeat of lunch, but slightly larger portions
- Snacks: banana, apple, or cup of vanilla Greek yogurt, eaten between meals
“Continuing to improve my health and fitness motivates me. My determination and revamping my dietary habits have helped me get to where I am today. In the future, I hope to lose another 30 pounds and keep riding,” Sayler said.
You can purchase bikes that fold up for easier storage on Amazon.
If you’re not ready to ride an actual bike, this stationary bike fits easily in your bunk and can help you get moving.