Al Roker is sharing his strategies for maintaining a remarkable 100-pound weight loss that has lasted over two decades. The beloved weatherman and co-host of 3rd Hour of TODAY graced the cover of June’s People’s Spring Health issue, where he opened up about his daily diet and exercise routine that has contributed to his ongoing wellness journey.
In his interview, Roker, 70, emphasized that he doesn’t subscribe to strict deprivation diets. Instead, he advocates for moderation, allowing himself to enjoy his favorite meals, such as steak, creamed spinach, and baked potatoes—alongside a comforting apple crisp topped with vanilla ice cream. “Moderation rather than deprivation is better in the long run,” he advised.
His fitness philosophy mirrors this balanced approach. Roker incorporates manageable exercises into his daily routine and focuses on keeping active without the pressure of exhausting workouts. His personal motto—”Something is better than nothing”—highlights his belief in simple, achievable activities to maintain a healthy lifestyle.
Roker’s sensible approach to wellness has aided his recovery from significant health challenges in recent years. After being diagnosed with prostate cancer in 2020, he underwent surgery and was fortunately declared cancer-free shortly thereafter. In 2022, he faced hospitalization due to blood clots and had to have his gallbladder removed. Reflecting on these experiences, Roker noted that his fitness level likely played a crucial role in his recovery, stating, “My doctor said if I had not been in the shape I had been, I would most likely not be here today.”
To maintain his healthy weight and overall fitness, Roker has developed a four-part daily routine. He begins each day with 10 minutes of weight training exercises from the Start TODAY wellness app, aiming not just for muscle gain but also for strong bones and flexibility as he ages. Roker fondly shared how keeping fit allows him to play with his granddaughter and hopes to maintain his ability to carry her as she grows.
Next, Roker strives to achieve a goal of 10,000 steps each day. He complements his morning weight training with 20 minutes of treadmill walking, enjoying longer strolls around Central Park on pleasant days. This aim, Roker insists, is not about lofty benchmarks but about having a realistic and motivating target.
Incorporating movement throughout his day, Roker affectionately refers to his shorter walking breaks as “walking snacks.” He often uses walking desks within the TODAY studio, along with brief loops around the building to keep active.
Roker’s commitment to healthy eating includes a consistent breakfast daily, typically yogurt, granola, and a banana. He enjoys meal prepping High-Protein Egg Bites for a quick and nutritious morning option. While he varies his dinner choices, he focuses on healthy, flavorful meals—favoring techniques like pan-searing and roasting with nutritious olive oil.
Al Roker’s dedication to his health serves as an inspiring example of how a balanced lifestyle centered on moderation and consistent activity can significantly enhance well-being, especially in the face of health challenges. His positive attitude and practical tips encourage others to live healthier lives, proving that it is possible to maintain wellness gracefully over the years.