Dana White has been the President of the UFC since 2001, transforming it from a struggling organization into a multi-billion dollar enterprise. Known for his bold leadership style and dedication to the sport of mixed martial arts, White received a wake-up call about his health that led him to adopt an intensive wellness protocol, revolutionizing his daily routine while maintaining his position as one of the most influential figures in combat sports.
Quick Facts
Notable Wins
- The UFC, under his leadership, continued its global expansion and success in 2024-2025, with plans for 2025 to be the "best year the UFC has ever seen" [6].
- Featured in a hard-hitting '60 Minutes' CBS special in September 2025 [7].
- Active in promoting boxing through a deal with Turki Al Alshikh [8].
- Transformed UFC into a multi-billion dollar enterprise
- Successfully navigated UFC through COVID-19 pandemic
- Launched UFC Performance Institute
- Pioneered the UFC APEX facility
- Implemented revolutionary fighter safety protocols
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01
Morning Wellness Protocol
I don't care if I get home at 5 in the morning, I wake up two hours later and get the kids ready for school, eat breakfast, and drive them to school every day.
Wake Up & Family Time
Despite his demanding schedule as UFC President, Dana White maintains an unwavering commitment to starting his day with family. This dedication stems from his belief in maintaining strong family bonds amidst a high-pressure career.
Morning Family Routine:
- Wakes up consistently at 8:00 AM regardless of previous night's schedule
- Helps children prepare for school
- Shares breakfast with family
- Personally drives kids to school
Product Recommendation: To maintain energy despite limited sleep, many executives like Dana use the Rise Science Sleep App to optimize their sleep cycles.
Being healthy isn't easy. It's something you have to commit to. And I spend my mornings now on my health.
Superhuman Protocol at Gym
Following a life-changing consultation with Gary Brecka, who warned him about his health concerns, Dana implemented a comprehensive wellness protocol. His morning therapeutic session includes:
| Duration | Activity | Details |
|---|---|---|
| 8 minutes | PEMF Pad (PureWave PEMF Mat) | Reduces inflammation, enhances circulation |
| 3 minutes | Cold Plunge (50°F water) | Improves mental clarity, reduces muscle soreness; uses The Plunge Evolve system |
| 10-12 minutes | Exercise with Oxygen Therapy (EWOT) | HIIT cardio on treadmill wearing HyperMax Oxygen mask (93-95% oxygen) |
| 20 minutes | Red Light Therapy | Promotes cellular regeneration, reduces inflammation; uses 10X Health Light bed |
02
UFC Leadership & Business Operations
I don't really have hours. I work 24 hours a day. There's not a time during the day that I'm not working. If it's a Sunday, and I'm not coming into the office that day, I'll be at home with my kids. But I'm on the phone 50,000 times with Lorenzo or fighters.
UFC Operations Management
As UFC President, Dana White maintains a hands-on approach to business operations, focusing on several key areas:
Key Responsibilities:
- UFC and UFC Apex Operations Oversight
- Event planning and coordination
- Facility management
- Staff supervision
- Fighter Relations
- Contract negotiations
- Performance reviews
- Career development discussions
- Media Obligations
- Press conference hosting
- Interview coordination
- Public relations management
White's unique office setup in Las Vegas includes specialized areas for different aspects of the business, including:
- War room for fight planning
- Meeting spaces for team collaborations
- Media briefing areas
Being healthy isn't easy. It's something you have to commit to.
Lunch & Strategic Planning
Dana maintains a strict intermittent fasting schedule, with his first meal at 2:00 PM. This time is efficiently used for both nutrition and business planning:
Lunch Protocol:
| Component | Details | Purpose |
|---|---|---|
| Protein | 3-4 eggs & chicken sausage | Muscle maintenance & energy |
| Carbs | Handful of berries | Antioxidants & brain function |
| Timing | 2:00 PM sharp | Intermittent fasting protocol |
During this time, White often conducts business meetings and planning sessions, focusing on:
- Event schedule coordination
- Marketing strategy reviews
- Business development initiatives
- Team performance evaluations
I try to work with my team to make educated decisions on what's best for the fighters and the company.
Business Development & Media
The afternoon segment of White's workday focuses on strategic growth and media engagement:
Key Activities:
- Strategic Planning
- Market expansion analysis
- Partnership evaluations
- Revenue growth initiatives
- Media Engagements
- Press interviews
- Social media content review
- UFC promotional activities
- Team Collaboration
- Department head meetings
- Performance reviews
- Strategy sessions
White maintains a flexible approach to scheduling, allowing for rapid response to emerging opportunities and challenges while ensuring efficient management of ongoing operations.
03
Fitness and Wellness Focus
Being healthy isn't easy. It's something you have to commit to.
Strategic Nutrition Break
White maintains a precise nutrition schedule within his intermittent fasting window, focusing on nutrient-dense foods to fuel his upcoming workout:
Afternoon Nutrition Protocol:
| Component | Food Choice | Benefits |
|---|---|---|
| Protein | Chicken breast | Muscle maintenance, satiety |
| Healthy Fats | Avocado | Energy, nutrient absorption |
| Micronutrients | Green vegetables | Vitamins, minerals, fiber |
This strategic nutrition break is designed to optimize his energy levels and support his intensive workout routine while staying within his designated eating window.
I don't do any heavy weight now. I do all lightweight and make sure every movement is perfect—and I do it for reps.
High-Performance Workout
Dana's afternoon workout takes place in his comprehensive home gym facility, which includes multiple specialized areas for different training modalities:
Workout Components:
- Frequency: 4 times per week
- Focus: Light weights, high reps (12-20), and supersets
- Split:
- Monday: Chest, Shoulders, Triceps
- Tuesday: Back, Biceps
- Wednesday: Legs - "Death Row" machine circuit
- Saturday: Full body, often using different equipment due to travel
- Cardio Training (Monday-Friday)
- Echelon Connect Bike sessions
- Interval training
- Heart rate monitoring
- Recovery Facilities
- Cold plunge for inflammation reduction
- Steam room for muscle recovery
- Professional massage room
The workout facility includes several specialized areas:
- Grappling and boxing area with padded floors and walls
- Standard gym with comprehensive equipment
- Pilates room with full-size TV for group classes
- Outdoor pool with artificial currents for resistance training
I spend my mornings now on my health. I do the superhuman protocol, take my supplements, do different exercises and I take my health seriously.
Recovery and Transition
White's recovery protocol is as meticulously planned as his workout, focusing on optimal restoration and preparation for evening activities:
Recovery Protocol:
- Post-Workout Recovery
- Cold plunge immersion
- Steam room session
- Professional massage when needed
- Supplement Protocol
- 10X Health System supplements including Vitamins B6, B12, B9, TMG, Creatine, and 10X Brain Gains
- Electrolyte replenishment
- Recovery-focused nutrients
This recovery period serves as a transition between his intense physical training and evening commitments, ensuring he maintains high energy levels throughout the remainder of his day.
04
Evening Wind-Down & Family Time
I love to eat! I'm not going to lie about it. I keep my kitchen stocked with all my favorite treats.
Family Dinner & Final Meal
White's final meal of the day combines nutritious choices with his love for satisfying foods:
Dinner Components:
| Category | Items | Purpose |
|---|---|---|
| Main Protein | Red meat (e.g., steak), Salmon | Lean protein, omega-3 fatty acids |
| Vegetables | Large green salad, avocado | Micronutrients, fiber, healthy fats |
| Healthy Fats | Olive oil-based dressing | Essential fatty acids, flavor |
Despite following a structured nutrition plan, White maintains a balanced approach to eating, keeping his kitchen stocked with favorite treats:
- Klondike bars
- Frozen Snickers & Kitkat
- Ben & Jerry's ice cream
- Powdered donuts
- Pepperidge Farm cookies
I work 24 hours a day. If it's a Sunday, and I'm not coming into the office that day, I'll be at home with my kids.
Family Connection Time
Evening family time is a crucial part of White's routine, especially when not traveling for UFC events:
Evening Activities:
- Family Engagement
- Shared meals and conversations
- Attending family events
- Quality time with children
- Weekend Focus
- Extended family time on non-event weekends
- Recreational activities
- Family outings
This dedicated family time helps maintain work-life balance despite his demanding schedule.
Being healthy isn't easy. It's something you have to commit to.
Evening Wind-Down
White's evening routine includes specific practices to optimize his rest, even with limited sleep hours:
Sleep Preparation Protocol:
- Recovery Equipment
- PureWave PEMF mat usage during sleep
- Final temperature regulation
- Room environment optimization
- Sleep Support
- 10X Health System supplements including Rem-Edy for sleep quality and Cool. Calm. Collected for stress management
While White's sleep duration varies from 3-6 hours depending on his schedule, he maximizes sleep quality through these practices.
Recommended Products: The Momentous Sleep Supplement Pack is suggested for supporting healthy sleep patterns and maximizing rest quality during limited sleep windows.
Frequently Asked Questions
Common questions about Dana White's daily routine
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.
Dana White typically wakes up at 8:00 AM (Consistently reported across multiple sources, despite late nights) [4] [5]., emphasizing consistency in sleep-wake cycles to optimize circadian rhythm and daily performance.
Dana White's morning routine includes hydration, light exposure, movement, and mindfulness practices designed to set a positive tone for the day and enhance cognitive performance.
Dana White follows balanced diet, focusing on whole foods, adequate protein, healthy fats, and nutrient-dense meals tailored to support energy needs and health goals.
Dana White maintains a structured fitness routine that balances strength training, cardiovascular exercise, and flexibility work to optimize physical performance and longevity.
Dana White uses targeted supplementation based on personal health goals and deficiencies, often including vitamins, minerals, and performance-enhancing compounds recommended by health professionals.
Dana White prioritizes 3-6 hours of sleep per night, often working until 4:00 AM and managing his routine to maximize recovery despite limited sleep.
Dana White leverages various productivity systems and tools to manage time effectively, maintain focus, and achieve professional and personal goals efficiently.
Dana White employs evidence-based stress management techniques including meditation, exercise, time in nature, and strategic recovery periods to maintain mental health.
Dana White often shares book recommendations across various topics including personal development, business, health, and philosophy that have influenced their thinking and success.
While Dana White's routine offers valuable insights, individual needs vary. Adapt the principles to your lifestyle, starting with 1-2 practices and consulting healthcare providers before major changes.
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