Dana White's health transformation was triggered by a sobering consultation with Gary Brecka, a Human Biologist and Co-Founder of 10X Health Systems. After analyzing White's blood tests and DNA, Brecka warned him that he had only 10.4 years to live if he maintained his current lifestyle. His triglycerides were at 764 (normal range is 80-150), and other health markers were concerning. This wake-up call motivated White to completely overhaul his daily routine and implement the comprehensive 10X Health System protocol.

White demonstrates exceptional commitment to his wellness routine even while traveling. He notably arranges for cold plunge setups to be delivered to his hotels, ensuring he never misses this crucial part of his morning protocol. He maintains his intermittent fasting schedule (eating only between 2 PM and 7 PM) regardless of location, and adapts his workout routine to available facilities. His dedication to consistency while traveling reflects his serious commitment to health and wellness.

Dana White follows a comprehensive supplement protocol from the 10X Health System. His daily regimen includes Daily Essentials for comprehensive vitamin and mineral support, Rem-Edy for improved sleep quality, and Cool. Calm. Collected for stress and anxiety management. He also takes 10X Brain Gains for mental clarity and focus, Immuno-Boost for immune system support, and Dynamic Duo – D3K2 for energy and blood sugar regulation. His protocol is rounded out with 10X Electrolytes for optimal hydration and 10X Probiotic for gut health and digestion. This carefully curated combination of supplements supports his intensive daily routine and overall wellness goals.

Despite his intense work schedule, White prioritizes family time through several consistent practices. He wakes up early to prepare his children for school and drive them there personally, regardless of how late he worked the previous night. He maintains this commitment even if he gets home at 5 AM. During evenings, he dedicates time to family dinner and activities when not traveling for UFC events. On weekends without UFC commitments, he focuses entirely on family time, demonstrating his commitment to maintaining strong family bonds despite professional demands.

White significantly modified his workout approach, shifting from heavy weightlifting to a more sustainable and comprehensive fitness routine. He now focuses on perfect form with lighter weights and higher repetitions. His current routine includes daily cardio on Echelon Connect Bikes Monday through Friday, with dedicated 'Circuit Saturdays' for full-body workouts. He complements this with various recovery practices including cold plunges and steam room sessions in his home gym, which features a specialized grappling area with padded floors and walls, a Pilates room, and an outdoor pool with artificial currents for resistance training. This comprehensive approach has been instrumental in supporting his overall health transformation.

White follows a structured intermittent fasting protocol, eating only between 2 PM and 7 PM. His first meal at 2 PM typically includes eggs and chicken sausage with berries, followed by a strategic snack at 4:30 PM consisting of chicken breast, avocado, and green vegetables. His final meal at 7 PM usually includes salmon and a large green salad with olive oil-based dressing. While he maintains this nutritious foundation, he also keeps his kitchen stocked with favorite treats like Klondike bars and Ben & Jerry's ice cream, demonstrating a balanced approach to nutrition that allows for both health-conscious choices and enjoyable indulgences.

White's home gym is a comprehensive facility designed to support all aspects of his fitness routine. The space seamlessly integrates a grappling and boxing area with padded floors and walls, a standard gym with full equipment, and a dedicated Pilates room featuring a full-size TV for group classes. The facility stands out for its recovery amenities, including a cold plunge, steam room, and professional massage room. Perhaps most unique is the outdoor pool equipped with artificial currents for resistance training, effectively creating a complete wellness center that supports both his intensive workouts and essential recovery needs, all within the convenience of his home.