Al Roker Just Told Us His Anti-Inflammatory Routine

Al Roker has been your Today weatherman for nearly 30 years, and through the decades, he has been open about the trials in his health journey. This includes his experience losing over 100 pounds—and maintaining that weight loss years later. How did he do it? By incorporating anti-inflammatory foods and habits into his routine. But it’s about more than just weight loss. Roker credits the healthy habits he’s sustained with a whole host of added benefits.

The Simple Steps Roker Takes to Walk More Every Day 

Walking is at the top of Roker’s list of healthy habits that he credits with helping keep his body and mind strong. Which makes sense, given the research around the numerous health factors it can influence, inflammation being key. Studies have shown that regular physical activity like walking can increase the circulation of immune cells throughout the body, which helps to tamp down harmful inflammation. 

Back when Roker started walking more to lose weight and support his overall health, he began documenting his journey for his Today show fans. 

“It started out as a Facebook page,” Roker tells EatingWell. “I was just walking and sharing the journey, and people started responding. And so the folks at Today said, ‘Do you mind if we turn this into a thing?’ And I said, sure, why not? Since then, we’ve got a little under a million people on our subscription newsletter, and since that grew, Today said, ‘Well, why not an app?’” 

Now the mission is getting an upgrade, as this month the Start Today Wellness and Fitness App officially launched. It includes dietitian-approved meal plans, expert-curated fitness goals and inspirational advice from Roker himself to keep you motivated in reaching your wellness aspirations.

“I mean, I’m old enough where when I think about apps, I’m thinking about appetizers!” Roker tells EatingWell. “But what’s great about [the Start Today app] is it’s flexible enough that you can tailor it to what you need,” he continues, referencing how the app offers recipes for a number of dietary needs as well as workout challenges based on varying fitness abilities. When it comes to making any health change, small steps that are personalized to your preferences are key, as the simpler and more enjoyable something is to achieve, the easier it’ll be to stick to that change in the long run. 

Roker still takes small steps daily to get in more, well, steps! “Instead of taking a cab or an Uber, I’ll walk up to one of the avenues and grab a bus. Now I’ve added five or six blocks going to get the bus, and then after I get off the bus, another five or six blocks walking home,” he says. Roker also takes the stairs instead of the elevator and, instead of sitting at a desk, he opts for a walking desk at work. 

As for his favorite walking shoe: “I’m a big fan of the New Balance Fresh Foam line. Very, very comfortable. They have good support, and I feel like I get more mileage out of them than I do an average walking shoe or sneaker.”

Roker’s Favorite Anti-Inflammatory Foods

While movement is one piece of the inflammation-fighting puzzle, another important piece is your diet. And, naturally, Roker incorporates fresh ingredients and protein-packed meals that boast anti-inflammatory benefits. Here’s the breakdown of the host’s typical day of eating.

To start off his mornings, Roker typically keeps it simple with yogurt and bananas for breakfast. A cup of yogurt is a protein-packed option that helps you feel satisfied and energized for longer. Plus, dairy products contain nutrients, like vitamin D and probiotics, that help fend off inflammation. Pairing it with fiber-rich fruit (like bananas) promises a satisfying bite every morning—you can add more anti-inflammatory power by mixing in berries like strawberries, blueberries and blackberries. Making breakfast part of your daily routine can help increase your energy levels, support your brain health and help you make smarter snacking decisions throughout the day. 

Roker pairs his breakfast with a cold brew coffee. “It could be decaf, it could not be decaf, I don’t worry about it that much; it’s more about hydration.” Yes, coffee is a hydrating choice to start your day, and hydration can help keep you energized, aid weight loss or weight maintenance, and it’s one of the fastest ways to reduce inflammation in your body.

“I also drink iced tea,” Roker adds. “I make mint-ginger iced tea to drink during the day. Just boil a bunch of fresh mint and sliced-up ginger.” Ginger is anti-inflammatory, thanks to its compounds like 6-shogaol, zingerone and 8-shogaol, and brewing it in a tea is great for gut health due to its hydrating benefits. 

For lunch, Roker typically goes for sushi or sashimi offered at the NBC commissary. Eating fish like tuna or salmon for lunch is a high-protein choice, and because of their omega-3 fatty acids, they can help support your brain health, heart health and reduce inflammation. Pair it with leafy greens like kale or spinach for an easy anti-inflammatory lunch.

And the Today co-host keeps his day protein-packed as it goes on: His favorite snack is a spoonful of peanut butter (another inflammation-fighting food, thanks to the healthy fats peanuts provide!), and his dinner varies, but it usually consists of a protein-veggie combo.

“[For] dinner tonight, I already know what I’m making: chicken thighs with vegetables, probably some delicata squash,” Roker says. The added vegetables in this protein-focused meal increase his intake of fiber and antioxidants, both of which are essential for fighting inflammation. And high-fiber, high-protein foods are ideal for maintaining weight loss, as they will keep you satisfied for longer. We think Roker would love some of our own similar recipes, like Herbed Chicken Thighs paired with Miso–Garlic Butter Roasted Delicata Squash.

But most importantly, Roker emphasizes that he doesn’t deprive himself of his favorite foods, even if they’re not nutrient-packed options.

“If I want to have a cookie, I’m going to enjoy a cookie,” he shares. “Every day is different. Are you going to be 100% healthy every day? No, but I think there are levels.” At EatingWell, we are also firm believers in moderation, which means that any foods or drinks can be incorporated into a healthy eating pattern.

How You Can Start Today

All in all, when it comes to prioritizing your health, it’s not about completely overhauling your diet or exercising multiple times a day. While lowering chronic inflammation isn’t a quick fix, making little adjustments in your routine, whether it be healthy ingredient swaps or walking on your work commute, can make a big difference. That’s what Roker strives to do. 

“It’s much easier to fit things around what you’re already doing,” Roker tells us. “I think it’s what fits into your life, as opposed to making your life fit around these changes.”