Dana White's Daily Routine: The UFC President's Superhuman Protocol for Success
Dana White
President of the Ultimate Fighting Championship (UFC)
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.
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Dana White, the influential President of the Ultimate Fighting Championship (UFC), follows an incredibly structured daily routine that combines cutting-edge wellness practices with intense work dedication. After receiving a stark health warning that gave him just 10.4 years to live, White revolutionized his lifestyle by implementing the '10X Health System' developed by Gary Brecka. His meticulously planned day begins with a unique combination of therapeutic treatments including cold plunges, oxygen therapy, and red light therapy, all while maintaining his role as a dedicated family man and business leader. From driving his kids to school regardless of his late-night schedule to transforming the UFC into a global powerhouse, White's routine exemplifies the delicate balance between personal health, family commitments, and professional excellence.
Dana White - Morning Wellness Protocol
Dana White's morning routine is centered around the innovative 10X Health System, combining various therapeutic practices with family time.
8:00 AM - 11:00 AM
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Wake Up & Family Time
Despite limited sleep, Dana prioritizes morning family time and school preparation
“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.”
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
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Therapeutic Wellness Protocol
Comprehensive wellness routine following the 10X Health System
“Being healthy isn't easy. It's something you have to commit to. And I spend my mornings now on my health.”
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:
Equipment Used: The Plunge Evolve cold plunge system and 10X Health Light bed are key components of this protocol.
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High-Intensity Oxygen Training
Specialized cardio workout with oxygen therapy
“The Cold Plunge is my version of coffee. It wakes me up, gets me going, and gets me excited to work out.”
Dana's morning workout combines oxygen therapy with interval training for maximum efficiency:
Oxygen Therapy Workout Protocol:
Uses HyperMax Oxygen mask (93-95% oxygen)
10-12 minute treadmill interval training
3 minutes slow walking
30 seconds high intensity
Repeat cycle
This specialized morning training session is designed to maximize oxygen utilization and cardiovascular health while maintaining high energy levels throughout the day.
Supplement Protocol: Dana follows the 10X Health System supplement regime, including:
Daily Essentials for overall nutrition
10X Brain Gains for mental clarity
Dynamic Duo – D3K2 for energy support
10X Electrolytes for optimal hydration
Dana White - UFC Leadership & Business Operations
Dana White's work routine involves hands-on management of UFC operations, strategic planning, and business development.
11:00 AM - 4:30 PM
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UFC Operations Management
Oversight of daily UFC operations and strategic initiatives
“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.”
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
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Lunch & Strategic Planning
Combining meal time with business planning within his intermittent fasting window
“Being healthy isn't easy. It's something you have to commit to.”
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
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Business Development & Media
Focus on growth initiatives and media obligations
“I try to work with my team to make educated decisions on what's best for the fighters and the company.”
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.
Dana White - Fitness and Wellness Focus
Dana White's afternoon routine combines strategic snacking, intense workouts, and business operations.
4:30 PM - 7:00 PM
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Strategic Nutrition Break
Carefully timed nutrition to support workout performance
“Being healthy isn't easy. It's something you have to commit to.”
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.
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High-Performance Workout
Comprehensive fitness routine in his state-of-the-art home gym
“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.”
Dana's afternoon workout takes place in his comprehensive home gym facility, which includes multiple specialized areas for different training modalities:
Workout Components:
Cardio Training (Monday-Friday)
Echelon Connect Bike sessions
Interval training
Heart rate monitoring
Circuit Training (Saturdays)
Light weights with perfect form
High repetition sets
Full-body movements
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
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Recovery and Transition
Post-workout recovery protocol and preparation for evening activities
“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.”
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
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.
Dana White - Evening Wind-Down & Family Time
Dana White's evening routine focuses on family connection, final meal, and preparation for rest
7:00 PM - Bedtime
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Family Dinner & Final Meal
Last meal of the day within intermittent fasting window
“I love to eat! I'm not going to lie about it. I keep my kitchen stocked with all my favorite treats.”
White's final meal of the day combines nutritious choices with his love for satisfying foods:
Dinner Components:
Category
Items
Purpose
Main Protein
Salmon
Lean protein, omega-3 fatty acids
Vegetables
Large green salad
Micronutrients, fiber
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
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Family Connection Time
Quality time with family and personal unwinding
“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.”
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.
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Evening Wind-Down
Preparation for rest using specialized equipment
“Being healthy isn't easy. It's something you have to commit to.”
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
Rem-Edy for sleep quality
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.