At 340 pounds and facing his own health crisis, Al Roker received a father’s words that hit harder than any diagnosis. .QN

When you see Al Roker’s warm smile lighting up TODAY, it’s easy to forget how close he once came to losing everything. Long before the early morning forecasts and award ceremonies, Roker was fighting a battle few could see — one that started with a painful family promise and ended with a lifelong transformation.

In a deeply personal interview with PEOPLE, the beloved weatherman reflected on his decades-long journey with health, discipline, and redemption. He remembers it vividly — the moment his father, gravely ill, looked him in the eye and made a request that would change Al’s life forever. “You’ve got to be here for your children,” his dad said. It wasn’t advice. It was a plea. And Roker took it to heart.

Just months later, he made the decision that would save his life — gastric bypass surgery in 2002 — dropping the weight that once held him back, but gaining something far more powerful: perspective.

Now at 70 years old, Roker’s routine is relentless but rooted in gratitude. Each morning begins before dawn with 20 to 25 minutes on the treadmill, followed by light weights. There’s no fanfare, no excuses, just consistency — the small daily decisions that he says “add up to the big things.”

But Roker insists it’s not just about the workouts. It’s about forgiveness — for your body, for your setbacks, and for the days that don’t go as planned. “Everybody stumbles,” he told NBC Insider. “That doesn’t mean you’ve failed. You just start again.”

It’s a mindset shaped not just by his father’s words, but by the woman who’s stood beside him through every challenge — Deborah Roberts, his wife and inspiration. Roberts, a fitness enthusiast herself, helped Roker reframe his thinking. “I used to believe that if I didn’t work out for an hour, it wasn’t worth it,” Roker admits. “But Deborah taught me that something’s better than nothing. Even 10 minutes counts.”

It’s a philosophy that now defines his approach to health — and to life. After multiple health scares, including hospitalizations in recent years, Roker doesn’t take his wellbeing for granted. His daily commitment is no longer about vanity or numbers on a scale. It’s about legacy.

“My dad wanted me to be here for my kids,” he says. “That promise still drives me every day.”

The man America has watched for decades isn’t just forecasting weather — he’s living proof that small, mindful choices can change everything. Because sometimes, the biggest transformations don’t come from grand gestures or overnight miracles. They come from quiet promises, whispered in hospital rooms and honored one morning jog at a time.

And for Al Roker, it’s not just about staying healthy — it’s about keeping his father’s words alive. Every sunrise. Every step. Every day.