Amy Robach Workout and Diet

TV Anchor
Born: 1973

Amy Robach was born in Michigan but moved around, first to St. Louis and then on to Georgia where she attended high school and college. She earned high honors from the University of Georgia with a degree in broadcast journalism, and she was also runner-up in the 1995 Miss Georgia beauty pageant. Robach worked at several tv stations, including WTTG in Washington, D.C., and MSNBC before moving to ABC News in 2012 where she hosted the Today show. She became an anchor on Good Morning America, andin 2018, she became an anchor on the show 20/20. In 2013, she had an on-air mammogram that led to being diagnosed with breast cancer. In 2015, she wrote a best-selling memoir about her illness and how it changed her. Robach has hundreds of thousands of followers on social media. She is 5 feet 5 inches tall and weighs about 120 lbs.

Known For:

Amy Robach’s Diet

Diet Summary

Following her cancer diagnosis, Robach tried the keto diet. The keto diet is a high fat, low carb diet which involves burning ketones (fat) rather than glucose (sugar). Healthy fats come from things like meat, fatty fish, nuts, avocados and olive oil. Protein sources include beef, poultry, and seafood while carbs come in the form of non-starchy vegetables. Little fruit is eaten on the keto diet, although berries are acceptable in small quantities. Robach also engages in intermittent fasting. She drinks plenty of water every day.

Estimated Macros

  • Low Carb 15% 15%
  • Medium Protein 20% 20%
  • High Fat 80% 80%

Diet Details

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Simple, Hearty Meals

Robach usually has coffee with half-and-half at breakfast along with a hearty omelet; a salad with protein such as chicken at lunch, and more veggies and meat at dinner.

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Grow Your Own

Robach has a vegetable garden where she grows a lot of her own produce.

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A Family Affair

Robach says she cooks with her kids, or if they don’t help with the cooking, they’re on clean-up duty.

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Fuel Up With Fat

When the body burns fat rather than glucose, energy levels stay more stable. Robach says the keto diet allows her to go-go-go all day long.

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Time-Limited Eating

Robach limits the numbers of hours in a day when she will eat. Fasting allows the body to engage in autophagy, or breaking down old cells and rebuilding new ones.

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Feed the Body, Starve the Cancer

There is evidence that sugar, starch and grains fuel cancer. They also contribute to inflammation, which can increase the risk of cancer. Research is growing that the keto diet and intermittent fasting can both reduce the risk of developing cancer, and help improve health during cancer treatment.

What to Eat

R

Grass-fed beef

R

Organic poultry

R

Wild-caught fish

R

Eggs

R

Avocados

R

Nuts

R

Seeds

R

Cheese

R

Extra virgin olive oil

R

Leafy greens

R

Low-starch veggies

R

Coffee

R

Half-and-half

R

Dark chocolate (in moderation)

R

Seasonal berries (in moderation)

R

Water

What to Avoid

Q

Sugar

Q

Refined carbs

Q

Processed foods

Q

GMO foods

Q

Chemical ingredients

Q

Artificial additives

Q

Starches: rice, corn, wheat, quinoa, etc.

Q

Starchy vegetables: potatoes, carrots, peas, etc.

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Robach On Food

‘I believe that everything you put in your body should fuel your heart and brain.’

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Robach On Food Prep

‘I love to cook. I cook every night, especially now that I am ketogenic.’

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Robach On Keto & Intermittent Fasting

‘What and how I eat makes me feel my best and fuels me for busy days as a working mom.’

Amy Robach’s Fitness Routine

Weekly Workout Routine

Daily Dose

Robach’s routine underwent a total transformation after her battle with cancer. She makes sure to incorporate exercise in the form of running, weight training or boxing at least 6 days per week.

Early Bird

Robach is often up at 4 am, and she says exercise really helps to fuel her day.

Crank Up the Tunes

Robach recommends making yourself a play list to inspire you to keep moving.

Get Outside

While Robach loves to run, she also enjoys gardening, which offers multiple health benefits. She recommends that people who are new to exercise should seek out new neighborhoods to explore to pique your interest.

A Simple Cure-all

Robach has been running for over a quarter century. She says running fixes everything: mood, fatigue, chemo, you name it, a run makes it better.

Mountain Climbing Momma

In 2019, Robach summited Mt. Kilimanjaro with her family. She also runs marathons.

Find Your Tribe

Robach says that when she was training for a half-marathon, she asked 2 friends to join her, and they still get together to exercise once or twice a week. She’s even gotten her daughters into the running groove.

Don’t Cheap Out on Shoes

Robach says you’ll find running much more enjoyable if you invest in shoes that fit your feet.

Workout Style

Z

An Amy Robach Routine

Run or walk. Start slow and pace yourself. Give yourself attainable goals.

Box

Lift weights

Enlist friends to workout with you to help each other stick to a routine.

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Robach On Sneakers

‘My running sneakers are my favorite vehicle. I love running because you can take it anywhere.’

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Robach On Running

‘Running has been my therapy, my meditation, my escape for the past 25 years.’

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Robach On Her Cureall

‘It doesn’t matter if I run 1 mile or 14, my mood is always brighter and my heart is lighter after pounding the pavement. It’s been a remedy for jet lag, a way to push through the nausea and fatigue of chemotherapy, and the best thing about it is I can do it wherever I am in the world.’

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Robach On Her Workout Buddies

‘Instead of ladies who lunch, we’re ladies who run, lift, kick and punch!’

Amy Robach’s Supplements

Vitamin A

vitamins

Robach is a busy lady and doesn’t have much to say on the topic of supplements, but as a cancer survivor, regular supplements of antioxidants such as vitamins A, C, E and Coenzyme Q10 can help eradicate free radicals which are linked to cancer.

Get it here  

Omega 3 Fish Oil

Omega-3s

Omega-3s help reduce inflammation, which is also associated with an increased risk of cancer.

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Selenium

Selenium

Selenium helps detoxify the body of heavy metals.

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garlic

Superfoods

Superfoods like garlic and chlorella offer multiple anti-cancer properties, and vitamin D is essential to keep your immune system strong.

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Calcium

calcium

As for her early menopause symptoms due to drug therapy, a calcium supplement can help keep bones strong.

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vitamin B12

vitamin B-complex

A vitamin B-complex offers multiple benefits, including boost immunity and energy levels while helping to prevent headaches.

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Black cohosh

Black cohosh

Black cohosh can help with hot flashes, as can kava extract, and it also helps with anxiety.

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St. John’s wort

alleviate depression

St. John’s wort is also clinically shown to help alleviate depression and stabilize mood.

Get it here  

Amy Robach’s Lifestyle

Multitasking Mom

Robach is married to actor Andrew Shue. She has 2 daughters, and he has 3 sons. Robach calls the blended family ‘a real Brady Bunch.’

Other People’s Tragedies

Robach said she had a hard time believing she could have cancer. She was used to dealing with other people’s dilemmas, but never her own.

No Downtime

Robach covered the winter Olympics between rounds of chemo, and just when she planned to slow down, she got the call about the position of news anchor on GMA. It was an offer she couldn’t refuse.

Far-Reaching Effects

Robach says the effects of cancer hit you everywhere: physically, mentally, and emotionally. Due to her maintenance drugs, she went through menopause early. While many people think cancer survivors celebrate every day, she says the reality is that you live in fear of the disease coming back.

Wellness Ambassador

Robach says that you can do everything right and still run a fairly high risk of developing metastatic breast cancer (the bad, aggressive kind), which is why she is a spokesperson for the Breast Cancer Research Foundation.

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Robach On Her Breast Cancer Diagnosis

‘That day, when I was asked to do something I really didn’t want to do, something I had put off for more than a year, I had no way of knowing that I was in a life-or-death situation.’

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Robach On Self-Care

‘I’d be giving speeches around the country about taking health seriously and being aware that cancer doesn’t discriminate, but I wasn’t taking care of what was happening inside of me.’

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Robach On Chemotherapy

‘The mental impact of chemotherapy is significant. You lose your memory, and you don’t really remember what you’re doing — probably not a good combination for someone on live television.’

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Robach On Downtime

‘In my free time, you’ll find me gardening. We grow amazing zucchini, tomatoes, squashes, broccoli and cucumbers.’

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Robach’s Advice To Overcome Anxiety

‘Live now. All you have is right now. All anyone has is right now.’

Recommended Products

Better: How I Let Go of Control, Held On to Hope and Found Joy in My Darkest Hour

Better: How I Let Go of Control, Held On to Hope and Found Joy in My Darkest Hour

Running shoes

Running shoes

Gardening gear

Gardening gear

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