Dana White Workout Routine and Diet: How He Got In Fighting Shape

When you think of the current “face of the fight game,” a few names come to mind. You may think of Conor McGregor, Mike Tyson, or even Jake Paul. However, few people have had more influence on fighting than Dana White. Dana is the CEO of the Ultimate Fighting Championship, also known as the UFC. Behind the scenes, he shapes the sport’s trajectory, but from a marketing standpoint, he is a front-facing executive in the public eye.
In recent years, Dana’s look has changed quite a bit. He has gone from an unhealthy 236 lbs. to a fighting weight of 196 lbs. That’s not all. His blood work has improved; he has more energy and claims he feels twenty years younger. So, how has he done it? You’re about to find out.
Dana White’s 10X Health System Routine
A few years ago, Dana had every health problem under the sun. He was overweight, struggling with sleep apnea, and his blood work was in the gutter. He was 50 going on 70. 
Enter Gary Brecka, a human biologist, longevity expert, self-proclaimed biohacker, and Co-Founder of the 10X Health System. The term ‘biohacker’ may raise eyebrows, and it certainly did for Dana. But what piqued his interest was Brecka’s bold claim: he could predict your lifespan with uncanny accuracy simply by analyzing your genes and blood work. 
After analyzing Dana’s metrics, Brecka gave him only 10.4 years to live. As a 53-year-old man at the time, it was a tough pill to swallow. The good news is the 10x Health System can reverse your fate in as little as ten weeks. 
The 10x Health System Protocol has four components: PEMF Pad, Cold Plunge, Exercise with Oxygen Therapy, and Red Light Therapy. Let’s break each of these down individually.
Step 1: Sleep on a PEMF Mat
A PEMF mat is a device that emits electromagnetic fields in different frequencies and strengths. You can get a PEMF mat to put on your bed at home. Dana sleeps on his every night. The idea is that these electromagnetic fields have therapeutic effects, including reducing inflammation and pain, improving circulation, promoting relaxation, and supporting overall wellness. While research is limited, some evidence suggests that PEMF could be a novel, safe, and effective therapeutic strategy for at least some subsets of individuals with chronic pain.¹

 Figure 1: Thomas, A. W., et al. (2007)
While the PEMF mat may be the more advanced option, Gary Brecka suggests that you can achieve similar benefits by simply walking barefoot on the Earth’s surface. This practice, known as earthing or grounding, involves connecting your feet directly to the Earth’s surface, typically walking barefoot outdoors. The claim is that the Earth, with its negative electrical charge, offers a natural source of electrons that can neutralize free radicals in our bodies, potentially reducing inflammation and promoting overall well-being.
Step 2: Cold Plunge
The second part of the process is a daily cold plunge. First thing every morning, Dana jumps into 50ºF water for three minutes. He’s nuts about it, even sending one to the hotel ahead of time while on the road so he doesn’t have to miss a day. 
Now, I’m sure you have heard about cold exposure therapy. In 2024, you can’t scroll very far on social media without coming across a post about the benefits of cold plunges. But, in case you have been in the middle of a digital detox for the past few years, a cold plunge involves immersing your body in cold water, usually with ice added, for a short period. Athletes and fitness folk often use them to improve recovery or to look cool on Instagram.
The theory is that cold water constricts blood vessels and lowers inflammation, which can help relieve soreness and promote faster recovery.² But, overall, the research is mixed.
Anecdotally, the shock of the cold water can release endorphins, creating a sense of euphoria and energy. Dana says it’s his version of coffee in the morning. Plus, there are mental toughness benefits. If you can jump in ice-cold water first thing in the morning, the rest of your day will feel easy.
A cold plunge tub can be a lot cheaper than a PEMF mat, you can check out our favorite ice bath tubs here.
Step 3: Exercise With Oxygen Therapy
After getting out of the cold plunge, oxygen therapy is next. Let me paint you a picture. Dana puts on a big oxygen mask that looks like something a Top Gun pilot would wear. In this mask, he is getting 93-95% oxygen air. The air we breathe in the Earth’s atmosphere is only about 21% oxygen. 
With the oxygen mask on, he gets on a treadmill for a 10-12 minute cardio workout. During the workout, he alternates walking for 3 minutes slowly and going all out for 30 seconds. It’s a short, high-intensity interval training cardio session while wearing an oxygen mask.
Proponents of oxygen therapy argue it can boost oxygen delivery to muscles, improve endurance, reduce fatigue, and shorten recovery time. However, the evidence supporting these claims is limited and inconclusive. While increased oxygen availability can lead to temporary energy boosts, the long-term effects on performance and fitness are still debatable.
The good news is that Brecka claims you can get many of the same benefits from simply learning to breathe correctly. He recommends spending around 8 minutes daily on breathwork. Breath control is one of the simplest and most effective methods for managing anxiety and muscle tension.
In addition to stress management, research shows slow and deep breathing can enhance focus and concentration, improving sports performance.³
Step 4: Red Light Therapy
After the cardio with oxygen therapy, Dana jumps in a red light therapy bed for 20 minutes. Red light therapy uses wavelengths of red and near-infrared light to enter the skin and promote cellular regeneration and repair. The idea is that light therapy is excellent for the mitochondria of the cells, leading to increased energy levels and improved cellular function. Red light therapy also enhances collagen production, resulting in smoother, more youthful-looking skin and improved wound healing. Additionally, it might help reduce inflammation and pain, making it good for those with chronic ailments, including arthritis, joint pain, or muscle aches.
If you don’t have the cash or space (let’s be honest, the thing is the size of a tanning bed) to go out and get a red light therapy bed, Brecka says you can get a similar benefit simply by exposing your skin to sunlight, particularly first thing in the morning.
In addition to vitamin D, getting sunlight first thing in the morning helps regulate your body’s circadian rhythm, signaling to your brain that it’s time to wake up. Exposure to natural light early in the day also increases serotonin production, which can improve mood, energy levels, and overall well-being.
After the red light therapy, Dana starts his weight training workout.
Dana White’s Weight Training Workout
Dana has a full gym connected to his office at UFC headquarters. And when I say full gym, I mean full gym. It’s sick. In a video posted on the UFC YouTube channel, Dana is training in this gym with legendary bodybuilder and bodybuilding coach Milos Sarcev. He said his workouts are all light weights for high reps. He also supersets everything.
Dana’s training program is nowhere to be found, but I put together a program that’s probably similar to what he does. Group 2-3 exercises together and do them back to back without rest.
Day #1: Upper Body

Smith Machine Incline Press: 3 sets x 12-15 reps

Neutral Grip Cable Row: 3 sets x 12-15 reps

Chest Press Machine: 3 sets x 12-15 reps

Lat Pulldown: 3 sets x 12-15 reps

Machine Lateral Raise: 3 sets x 15-20 reps

Dumbbell Curl: 3 sets x 15-20 reps

Cable Triceps Overhead Extension: 3 sets x 15-20 reps

Cable Triceps Pushdown: 3 sets x 15-20 reps 

Day #2: Lower Body and Abs

Hack Squat: 3 sets x 12-15 reps

Leg Curl: 3 sets x 15-20 reps

Leg Press: 3 sets x 12-15 reps

Leg Extension: 3 sets x 15-20 reps

Seated Single Leg Calf Raise: 3 sets x 15-20 reps

Back Supported Leg Raise:  3 sets x 15-20 reps

Med Ball Crunches: 3 sets x 15-20 reps

Plank: 3 sets x 60 sec

Day #3: Upper Body

Dumbbell Incline Press: 3 sets x 12-15 reps

Close Grip Lat Pulldown: 3 sets x 12-15 reps

Incline Chest Press Machine: 3 sets x 12-15 reps

Dumbbell Row: 3 sets x 12-15 reps

Dumbbell Lateral Raise: 3 sets x 15-20 reps

Machine Preacher Curl: 3 sets x 15-20 reps

Dumbbell Overhead Triceps Extension: 3 sets x 15-20 reps

Cable Triceps Pushdown: 3 sets x 15-20 reps 

Day #4: Lower Body and Abs

Smith Machine Squat: 3 sets x 12-15 reps

Leg Curl: 3 sets x 15-20 reps

Dumbbell Bulgarian Split Squat: 3 sets x 12-15 reps

Leg Extension: 3 sets x 15-20 reps

Leg Press Calf Raise: 3 sets x 15-20 reps

Decline Sit Ups:  3 sets x 15-20 reps

Machine Crunches: 3 sets x 15-20 reps

Side Plank: 3 sets x 60 sec

Dana White’s Diet Plan
A large part of Dana’s transformation is his diet. He follows a whole-food keto diet consisting of mostly meat, fish, chicken, eggs, avocado, olive oil, and nuts. He consumes very few carbohydrates. He also follows intermittent fasting, only eating from 2 pm to 7 pm.
Dana’s specific food choices change daily, but here is a sample of what he might eat.
Lunch: 2 pm

3-4 Eggs
Chicken sausage
Handful of berries

Snack: 4:30 pm

Chicken breast
Avocado
Green vegetables

Dinner: 7 pm

Salmon
Large green salad
Olive Oil Based Dressing 

Dana White’s Principles for Fitness Success
Even if you don’t want to follow everything Dana does to a T, here are a few principles to add to your routine to help you look and feel your best.
1. Consistency
If nothing else, Dana is super consistent. He is so consistent that he takes a cold plunge tub on the road with him. That’s a bit extreme, but how you do anything is how you do everything. Since starting this new fitness journey, Dana has been relentlessly following his daily routine and diet.
2. Implement the 10X Health System Principles
I don’t recommend you go out and buy all of the fancy equipment Dana has to follow the 10X system. Not all of us have a net worth of around 500 million dollars. However, we all could benefit from deep breathing and sun exposure in the morning. I like to do some deep breathing a couple of times per day. It helps calm my nerves and refocus on the day. Here is what I do. I breathe in for 6 seconds, hold for 2 seconds, and exhale for 7 seconds. Simple, right? All you have to do is remember to do it.
3. Workout in the Morning 
It doesn’t matter what time you work out. Get your workout in any time you can. However, Dana trains every morning to ensure he gets it done. Dana White is one of the busiest guys on the planet. He is currently running four businesses, one of which is the UFC, which has events nearly every weekend worldwide. He still makes time to work out. You can, too. If you struggle to get your workout in, wake up a little earlier and do it first thing in the morning. There is a massive sense of accomplishment when you can start your day after a good workout.
Is it Legit?
As you can imagine, people have been pretty skeptical of Dana’s new protocol. That said, it’s working for him. He has made a considerable transformation. We can debate if all the fancy 10X Health Systems principles are the key, but that’s unimportant. What’s important is results. And one thing is clear. Over the past couple of years, Dana White has recommitted himself to fitness and health. He chose to go all in with Gary Brecka, and the results have been phenomenal. However, the take-home point is how he is attacking it with relentless effort and consistency. So, if you want to make an epic transformation like Dana White, go ahead and try some of the stuff in this article, but make sure that whatever you do, you do it all out.
References

Thomas, A. W., Graham, K., Prato, F. S., McKay, J., Forster, P. M., Moulin, D. E., & Chari, S. (2007). A randomized, double-blind, placebo-controlled clinical trial using a low-frequency magnetic field in the treatment of musculoskeletal chronic pain. Pain research & management, 12(4), 249–258. https://doi.org/10.1155/2007/626072
Ihsan, M., Watson, G., & Abbiss, C. R. (2016). What are the Physiological Mechanisms for Post-Exercise Cold Water Immersion in the Recovery from Prolonged Endurance and Intermittent Exercise?. Sports medicine (Auckland, N.Z.), 46(8), 1095–1109. https://doi.org/10.1007/s40279-016-0483-3
Migliaccio, G. M., Russo, L., Maric, M., & Padulo, J. (2023). Sports Performance and Breathing Rate: What Is the Connection? A Narrative Review on Breathing Strategies. Sports, 11(5). https://doi.org/10.3390/sports11050103