Al Roker has one life goal that puts all others into perspective: to be there for his family. “I’ve got a 2-year-old granddaughter,” the 71-year-old Today show cohost shares as we sit down to chat. He pauses thoughtfully. “My goal is to be there for her high school graduation,” he says. “If I could do that, I would be really happy.”
This long-term goal seems within reach now, but that wasn’t always the case. Back in 2002, Roker would not have thought it possible to plan for 2041. Despite his having tried “everything” to lose weight, the number on the scale hit an all-time high then, and Roker experienced several obesity-related health issues—most severely intense knee pain, which kept him from carrying around his daughter Leila, then 4. (Roker and his wife, 20/20 coanchor Deborah Roberts, have three children who now range from 23 to 38.)
“I was one of those people who were all-or-nothing,” Roker tells me—a way of thinking that I, like many others, am all too familiar with. Roker was stuck in a cycle of yo-yo dieting: over-restricting what he ate, binge-eating, vowing to lose weight, and then restricting again. “I think that sends you into a negative loop,” he says, adding that he relied on feelings of guilt and “desperation” to try to get himself back on track with diet and exercise.
His decision to undergo gastric bypass surgery in 2002 changed all that. At the time, the surgery was cutting-edge, and much less was known than is now about its long-term outcomes, side effects, and day-to-day management afterward. Having had the procedure myself in 2021, I was curious how he felt about his decision decades later. “I’m still glad I did it,” he says. But he’s quick to note that the only way he has maintained his health for the past 23 years is with daily effort. “It’s not the end,” he says of his surgery and the resulting weight loss. “It’s the means, and you still have to do the work.” The most important work has been changing his black-and-white mindset and realizing that it’s not the end of the world if he doesn’t always eat perfectly or misses an occasional workout. Says Roker, “It’s like the cartoon where you got the angel on one [shoulder] and the devil on the other…I’m not going to say the devil never wins.” He laughs. “Give yourself the grace of saying, ‘OK, well, I didn’t do that great today, but that’s all right.’ You didn’t kill anybody, you know?”
His wife is a big supporter of this mindset shift, he says. Back in 2002, for instance, if he ate a cookie or a bagel, that would be the end of all good intentions for the day. “My thing was a zero-sum game,” he admits. But Roberts has preached to him for years that balance is the key. “‘You don’t have to do that!’” he says, imitating her lovingly chastising tone. Even if he doesn’t stick to his healthy eating and exercise routine exactly, he still mostly does so: “It’s like, well, something is better than nothing.”
To keep his weight at a comfortable place, Roker plans nutritious meals and cooks at home (where he can control the ingredients) most nights, but he no longer feels guilty for enjoying foods he craves in moderation. He brings end-of-week bagels for the Today show crew on Fridays and has half of one himself. When flying, he asks for two packs of cookies. “I don’t think you’re going to die from having four cookies,” he chuckles. He seems proud of where he is today, especially his relationship to food. His wife’s advice, he laughs, has “finally sunk in.”
This approach to life is spread through every part of Roker’s health and wellness routine. Prevention readers’ go-to form of exercise is also his favorite: “I try to walk a couple of miles a day at least,” he says. But life doesn’t always cooperate—his hectic existence includes being a weather anchor and a news anchor, running a production company, and launching a new show, Weather Hunters, on PBS Kids (debuting in September), not to mention doing grandpa duty. When he’s too busy for a rigorous treadmill workout, he still finds a way to fit some activity in. “I’ll walk [to work] and back,” he explains. “It’s about 15 blocks.” It’s all about moving as much as he can. “If I can get in 15 or 20 minutes of weights or some sort of aerobic exercise, then great, fantastic!” he says. “It’s better than not having done it at all.” (Sensing a theme here?)
Roker is fully committed to staying on top of his health and wringing the most out of life, an intention he tells me has intensified as he’s gotten older. “When you get to 71, you’re thinking, How much time is there?” he says. Another big motivation, he adds, is to “not be a burden to my children.” But he’s done with fear-driven pledges to stay well. “A health journey is literally that—a journey. There are ups, there are downs,” he says. “It’s all, you know, big and complicated—just like life.” While Roker can’t know what’s next for his health, he won’t stop playing the long game: “I can be the best 71-year-old I can be.”
Al on weight loss, surgery, and “cheating”
One reason I was asked to do this story is because I too have had bariatric surgery, and I couldn’t wait to hear what Roker had learned since having gastric bypass surgery in 2002. “There are things they didn’t know then that they know now,” he says. Whether you’re considering such a procedure or you know someone who is, here’s what he wants you to be aware of:
Avoid nsaids
“NSAID” is short for “nonsteroidal anti-inflammatory drugs” (such as ibuprofen and naproxen), which can help with pain. But NSAIDs can be hard on the gastric system and should not be used by those who have had bariatric surgery. “I used to take a lot of meloxicam because I had bad knees,” Roker says. “That caused stomach issues, which led to some bleeding ulcers.” Taking Tylenol would have been better, he notes.
Prioritize protein
With major weight loss, it’s common to shed muscle mass—but maximizing protein can help prevent this. To reach his protein goals with a smaller stomach, he has had to shift his diet significantly, eating lots of mini meals and making sure protein comes first. “I have one glass of cold-brew coffee in the morning when I’m going through the weather stuff,” he says. Then he has “nonfat yogurt, and maybe a banana,” followed by a protein-and fiber-packed lunch of salad with salmon or chopped chicken with grains or tomato. The fiber and protein help keep him full. “Dinner tends to be relatively lean protein, mostly fish and some chicken,” he says. “Probably once a week we have steak.”
Haters gonna hate
I’ve found this too: People seem to think that having weight-loss surgery (or taking GLP-1 agonist medication) is cheating in some way. Roker dismisses that notion. “There’s an old saying, ‘Opinions and buttholes—everybody’s got ‘em,’” he says. He takes a beat and thinks about it more. “Yeah, they’re entitled to their opinion, but I don’t think there’s anything easy about having major surgery.” What works for him, or for me, may not work for someone else, and that’s OK. “Everybody’s different,” he says.
Hoda kicks butt!
While Roker has yet to work out with any of his colleagues, he’d be up for it—even with Hoda Kotb, whom he calls the “most intense” member of Today’s extended family when it comes to fitness. “She’s competitive with herself,” he says. He would “not even come close” to winning a one-on-one race with her, he says: “Maybe on a scooter.”
Showing up for his family (above) is at the center of Roker’s ongoing health plan. He especially loves spending quality time (sporting matching headgear!) with his granddaughter, Sky (below).
Al’s self-care splurges
Prioritizing stress relief and doing things that make him feel good has become, for Roker, a key part of treating himself right. Here’s how you can unwind like he does:
Take a load off
Roker is serious about rest. He typically goes to sleep at 9:00 p.m. and wakes up at 4:00 a.m., logging a solid seven hours. He also is extremely pro-nap. When I spoke to him during the afternoon of the day after he had stayed out late to celebrate winning a Lifetime Achievement Emmy Award, he said, “I got home and took a two-hour nap—I feel much better.”
Pamper yourself
He loves treating himself to a sauna session or a massage. Once he even got to take the Orient Express train to Istanbul, where he indulged in a full-day experience at an ancient bathhouse. “It’s this whole ritual, like 90 minutes of bathing and scrubbing and foam and soap, and then afterward you go to a relaxation room,” he says. “It was spectacular.” But in his day-to-day life, he says, even a shave can feel special.
Be here now
It is ironic for someone we know through a screen to advise stepping away from devices, but doing so is key, he says. “Sometimes it’s the simplest thing, just walking into the local park,” he reflects. “Watch the boats on the river.” (Pro tip: If you’re ever in New York City, pop into Central Park—you might just see Roker under a tree reading a book.)
Let Al be your workout buddy
Staying in the healthy lane is always easier (and more fun!) with a pal, and now you can have him in your pocket 24/7 (well, virtually). Roker is the Start Today app’s chief motivation officer, and he is super-stoked about it. “It meets you where you are,” Roker says, regardless of your age, health status, or level of experience.
Wellness apps are a relatively recent health innovation, and they are incredibly popular—good ones often offer exercise and nutrition tips, gamify healthy habits to keep things fun, and have features that support accountability. Start Today is a subscription service with a friendly Today show vibe that takes an accessible whole-body approach to health and fitness. “Maybe you’re looking for a little motivation, or some recipe ideas, or a different workout. Maybe you feel like you’ve gotten a little stale and you’d like to change stuff up. There’s truly something for everybody,” says Roker.
Here’s what to expect when you join the Start Today app:
Lots of Al:
As chief motivation officer, Roker regularly shares stories from his health and wellness adventure as well as tips and inspiration to power your own routine.
Custom meal plans and shopping lists created by registered dietitians.
There are six categories to choose from, accommodating a variety of eating patterns the whole family can enjoy: Mediterranean, Weight Loss, Quick & Easy, Budget-Friendly, Active, and Heart-Healthy.
Weekly and monthly fitness challenges.
Track your steps and find daily workouts to fit your preferences. Whether you are a weight lifter or a walker extraordinaire, you’re covered.
Daily positive affirmations and encouragement to help you stick with healthy habits long-term.
For instance, Al might remind you, Stop using the word “only”—oh, you only did this or that. The fact is, you got it done, you made it happen, and that’s what counts. Who doesn’t need more of that kind of positivity?
A deal for you!
Today is offering Prevention readers a month of the Start Today app free with the code FALLFITNESS. Offer expires September 30, 2025. Click here to subscribe. After your free month, you’ll be billed $10 per month or $66 annually.