Al Roker has spent years in the spotlight as one of the familiar faces on NBC’s “Today” show. His approach to staying healthy at 71 is surprisingly simple: he still eats ribeye, still orders dessert, and still enjoys the foods most people think they need to ditch to lose weight.
His routine shows that long-term health doesn’t always hinge on strict rules or extreme diets. Here, we’ll look at how Roker manages his weight, why moderation works for him, and what habits you can borrow from his everyday life.
Al Roker’s approach to staying fit
Roker has been open about his wellness journey since his gastric bypass surgery back in 2002, when he dropped over 100 pounds. Two decades later, he keeps his weight steady with a combination of movement, simple meals, and a mindset built around consistency. As he told People, “My mantra is ‘something is better than nothing'”.
His mornings start with short, steady workouts. He lifts weights for about 10 minutes and spends another 20 minutes on the treadmill. When the weather warms up in New York City, he adds a walk through Central Park, usually 30 to 45 minutes. He’s not trying to bulk up. Carrying his granddaughter is his current benchmark, and he’s realistic about the fact that she’ll only get heavier.
To reach his daily 10,000 steps, he spreads movement throughout the day. Walking desks help him log more steps in his office and dressing room at 30 Rockefeller Center, and he roams the building whenever he can.
As for his eating habits, breakfast stays simple with yogurt, granola, and sometimes a banana. Lunch leans toward protein, and he doesn’t load up on red meat as often as he once did, but he never cuts out the meals he loves. A ribeye with creamed spinach or a baked potato still has a place on his plate, and apple crisp with vanilla ice cream stays in rotation.
As he puts it, “Moderation rather than deprivation is better in the long run. If you deprive yourself of stuff that you like, eventually you’re going to snap and go crazy”. He also checks his weight every day, not out of pressure, but as a quick data point. He doesn’t expect magic or shortcuts. The work still has to get done, even on days when he doesn’t feel like moving.
What you can learn from Al Roker’s routine
Roker’s habits are simple and sustainable, which makes them easy to adapt to everyday life. Here are a few takeaways based on what works for him.
- Keep workouts short and steady: Ten minutes of weights and twenty minutes of walking can support strength and mobility.
- Make movement easy to fit in: Walking desks, hallway laps, or short outdoor walks can boost your step count without feeling like a chore.
- Eat foods you enjoy: You don’t need to ban steak or dessert. Focus on balance, portions, and how often you eat heavier meals.
- Use a personal motivator: For Roker, it’s carrying his granddaughter. Find a reason that feels real and practical to you.
Small adjustments can create solid habits, and Roker’s routine shows how staying active and eating mindfully doesn’t need to be complicated. It’s about showing up every day, even if the effort feels small.