Hoda Kotb, the beloved television personality, has long been admired for her infectious enthusiasm and seemingly boundless energy. While her demanding schedule might suggest a secret formula for staying vibrant, Kotb recently revealed a rather unconventional, yet highly effective, tweak to her exercise routine that has left her feeling “through the roof” with vitality: the “fart walk.” This simple, post-dinner stroll is just one part of a broader, consistent approach to movement that underpins her incredible energy.
The Surprising Power of the “Fart Walk”
Living in the suburbs has introduced Hoda Kotb and her family to a unique post-dinner ritual: the “fart walk.” As candidly shared by Kotb, this isn’t just a humorous family activity; it’s a deliberate practice aimed at promoting digestive health. Kotb told co-host Jenna Bush Hager, “We started going on… ‘toot’ walks after dinner. Y’all should try it!”. The idea is to take a walk outside after eating to alleviate gas and aid digestion, with Kotb stating, “It’s better to do it outside”.
While the name might be whimsical, the science behind walking after a meal is solid. Even a short walk, as little as two minutes, can significantly help control blood sugar levels, and regular physical movement supports overall gut health by keeping things moving internally. This improved digestion and internal comfort can directly translate to feeling lighter, less bloated, and consequently, more energetic.
Consistency is Key: Her Morning Workout Commitment
Beyond the playful “fart walks,” Kotb attributes a significant portion of her sustained energy to a steadfast commitment to consistent morning workouts. Despite a career that often demanded waking up as early as 3:00 AM, she made exercise non-negotiable. Her routine typically includes a mix of cardio, strength training, and yoga, often completed before 6:00 AM.
Kotb emphasizes that the duration isn’t as critical as the consistency. She’s noted, “It’s not about hitting the gym for hours. It’s about doing something every day,” suggesting that even a 30-minute walk can set a positive tone for the day. Research supports the benefits of morning exercise, linking it to improved heart health, better sleep quality, and enhanced psychological function. This early burst of activity can boost metabolism, increase alertness, and release endorphins, all contributing to elevated energy levels throughout the day.
Embracing Strength Training for Lasting Power
For years, Kotb leaned heavily on cardio for her workouts, enjoying the “rush” and sweat it provided. However, she made a deliberate shift to incorporate more strength training into her regimen, a change she credits with making her “feel a lot better”. Her motivation is deeply personal: she wants to maintain the physical strength needed to lift her young daughters for as long as possible.
Strength training builds muscle mass, which not only increases overall strength but also boosts metabolism and supports bone health. This type of exercise provides a different kind of energy, one that translates into functional fitness and resilience in daily life. Feeling strong and capable can profoundly impact one’s overall sense of well-being and energy.
The Revitalizing Power of Outdoor Movement
Kotb frequently highlights her preference for outdoor exercise, stating, “When you’re in a gym, it doesn’t have the same effect. But being outside and seeing life — it feeds the soul and the body!”. Whether it’s a brisk walk in Central Park or simply walking her children to school in her new suburban life, being outdoors is a crucial element of her routine.
Exercising outdoors offers additional benefits beyond the physical exertion itself. Exposure to natural light can regulate circadian rhythms, leading to improved sleep and daytime energy. The fresh air and natural surroundings can reduce stress and enhance mood, further contributing to a feeling of invigorated energy.
Holistic Wellness: Beyond Just Exercise
While her exercise routine is foundational, Kotb’s elevated energy also stems from a holistic approach to wellness that extends beyond physical activity. She has delved into practices like meditation and breathwork, inspired by colleagues such as Jenna Bush Hager and Maria Shriver. Kotb recounted how breathwork “transformed” her, even leading to tears, and how mindfulness has helped her feel less stressed.
This focus on mental and emotional well-being complements her physical routine. By reducing stress and fostering a calmer mindset, these practices prevent energy depletion caused by anxiety and mental clutter. Kotb is so passionate about these wellness discoveries that she is launching a new wellness app and company, Joy 101, which will focus on health, fitness, sleep, and overall happiness.
In essence, Hoda Kotb’s secret to “through the roof” energy isn’t just one magic exercise; it’s a combination of consistent movement, a strategic shift to strength training, a love for outdoor activity, and a playful, practical addition like the “fart walk,” all supported by a strong foundation of mental well-being and mindfulness. Her journey underscores that incremental, consistent changes, coupled with a holistic view of health, can lead to a remarkable surge in overall vitality.
