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Al Roker’s reported “anti-inflammatory routine” is not a prescription or a proven treatment. In a January 15, 2025 interview with EatingWell, the Today co-anchor described building extra walking into ordinary trips, using a walking desk, eating a flexible mix of yogurt, fruit, fish, vegetables and protein, and leaving room for treats.
What Al Roker says he does
Roker’s routine is a collection of repeatable habits rather than a strict program. He says he adds movement to transportation, keeps meals relatively simple and adjusts his choices to the day.
He turns errands into walking
Rather than taking a cab or an Uber for every trip, Roker says he walks several blocks to a bus stop, then walks again after getting off. “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 told EatingWell.
He also takes stairs instead of an elevator when he can and uses a walking desk at work. These choices add activity to routines he already has, instead of requiring a separate, formal workout every day.
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His preferred walking shoes
Roker identifies the New Balance Fresh Foam line as his personal choice: “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.” The interview does not name a specific model, compare Fresh Foam with other shoes or establish a medical benefit. Fit, comfort, support preference, walking surface and availability by size still matter more than a celebrity endorsement.
What does Al Roker eat in a day?
Roker described a flexible snapshot, not a prescribed menu or complete food log.
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| Time or occasion | Foods and drinks he mentioned |
|---|---|
| Breakfast | Yogurt, bananas and cold brew coffee |
| During the day | Mint-ginger iced tea made by boiling fresh mint and sliced ginger |
| Lunch | Often sushi or sashimi from the NBC commissary |
| Snack | Peanut butter |
| Dinner | Varies; commonly includes protein and vegetables. He expected to make chicken thighs with vegetables and delicata squash. |
| Treats | He says he does not deprive himself of a cookie when he wants one. |
Those foods can fit a balanced eating pattern, but the interview does not show that any single ingredient, including ginger tea, treats inflammation or caused Roker’s weight loss.
Why he says the routine is sustainable
Roker’s central idea is to make health habits fit existing responsibilities. “It’s much easier to fit things around what you’re already doing,” he said. “I think it’s what fits into your life, as opposed to making your life fit around these changes.”
He also rejects an all-or-nothing standard: “Every day is different. Are you going to be 100% healthy every day? No, but I think there are levels.” That explains the combination of everyday walking, ordinary meals and occasional cookies rather than a rigid elimination diet.
What public-health guidance actually supports
The Centers for Disease Control and Prevention recommends that adults aim for at least 150 minutes of moderate-intensity physical activity per week. Walking is one way to accumulate that activity, but the recommendation is general guidance—not evidence that Roker’s particular routine reduces inflammation.
CDC arthritis guidance advises people to start slowly, choose activities that cause little or no pain and seek medical advice when pain or symptoms are severe or do not improve. The National Institute of Diabetes and Digestive and Kidney Diseases similarly recommends building activity gradually and asking a health professional about safe amounts when conditions such as heart disease, high blood pressure or diabetes are relevant.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Why his history matters
Roker had a left hip replacement for age-related osteoarthritis in 2019. Hospital for Special Surgery reported that he had previously tried anti-inflammatory medication, physical therapy and cortisone injections for hip pain. That history is a reminder that his walking and eating choices are personal habits, not individualized treatment advice for another person’s joint pain or inflammatory disease.
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How to interpret the “anti-inflammatory” label
The interview supplies a description of what Roker says he does; it does not establish a cause-and-effect result. None of the cited sources proves that this routine reduced inflammation, explains his weight loss or works for a particular diagnosis.
A reader who wants to borrow the general approach can focus on the underlying behaviors: add manageable walking to trips, increase activity gradually, choose comfortable footwear and build meals around foods they tolerate and enjoy. Anyone with persistent pain, a chronic condition or a recent surgery should ask a clinician what activity is appropriate.
What is known about the Start Today app?
The 2025 article describes Start Today as a service that grew from Roker’s walking community and includes dietitian-approved meal plans, fitness goals and advice from Roker. That reporting verifies how the service was described at the time; it does not establish its current availability, features or partner terms.
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