While you think of the present “face of the fight game,” just a few names come to mind. Chances are you’ll consider Conor McGregor, Mike Tyson, or even Jake Paul. Nonetheless, few people have had more influence on fighting than Dana White. Dana is the CEO of the Ultimate Fighting Championship, also often known as the UFC. Behind the scenes, he shapes the game’s trajectory, but from a marketing standpoint, he’s a front-facing executive in the general public eye.
Lately, Dana’s look has modified quite a bit. He has gone from an unhealthy 236 lbs. to a fighting weight of 196 lbs. That is 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 are about to search out out.
Dana White’s 10X Health System Routine
Just a few years ago, Dana had every health problem under the sun. He was obese, scuffling with sleep apnea, and his blood work was within the gutter. He was 50 happening 70.
Enter Gary Brecka, a human biologist, longevity expert, self-proclaimed biohacker, and Co-Founding father of the 10X Health System. The term ‘biohacker’ may raise eyebrows, and it actually did for Dana. But what piqued his interest was Brecka’s daring claim: he could predict your lifespan with uncanny accuracy just 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 on the time, it was a troublesome pill to swallow. The excellent news is the 10x Health System can reverse your fate in as little as ten weeks.
The 10x Health System Protocol has 4 components: PEMF Pad, Cold Plunge, Exercise with Oxygen Therapy, and Red Light Therapy. Let’s break each of those down individually.
Step 1: Sleep on a PEMF Mat
A PEMF mat is a tool that emits electromagnetic fields in numerous frequencies and strengths. You possibly can get a PEMF mat to placed on your bed at home. Dana sleeps on his every night. The thought is that these electromagnetic fields have therapeutic effects, including reducing inflammation and pain, improving circulation, promoting leisure, and supporting overall wellness. While research is restricted, some evidence suggests that PEMF could possibly be a novel, secure, and effective therapeutic strategy for at the least some subsets of people with chronic pain.¹
While the PEMF mat will be the more advanced option, Gary Brecka suggests that you possibly can achieve similar advantages by simply walking barefoot on the Earth’s surface. This practice, often known as earthing or grounding, involves connecting your feet on 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 may neutralize free radicals in our bodies, potentially reducing inflammation and promoting overall well-being.
Step 2: Cold Plunge
The second a part of the method is a every day cold plunge. Very first thing every morning, Dana jumps into 50ºF water for 3 minutes. He’s nuts about it, even sending one to the hotel ahead of time while on the road so he doesn’t should miss a day.
Now, I’m sure you will have heard about cold exposure therapy. In 2024, you possibly can’t scroll very far on social media without coming across a post in regards to the advantages of cold plunges. But, in case you will have been in the course of a digital detox for the past few years, a chilly plunge involves immersing your body in cold water, often with ice added, for a brief period. Athletes and fitness folk often use them to improve recovery or to look cool on Instagram.
The idea is that cold water constricts blood vessels and lowers inflammation, which might help relieve soreness and promote faster recovery.² But, overall, the research is mixed.
Anecdotally, the shock of the cold water can release endorphins, making a sense of euphoria and energy. Dana says it’s his version of coffee within the morning. Plus, there are mental toughness advantages. In case you can jump in ice-cold water very first thing within the morning, the remaining of your day will feel easy.
Step 3: Exercise With Oxygen Therapy
After getting out of the cold plunge, oxygen therapy is next. Let me paint you an image. Dana puts on a giant oxygen mask that appears like something a Top Gun pilot would wear. On this mask, he’s getting 93-95% oxygen air. The air we breathe within the Earth’s atmosphere is simply about .
With the oxygen mask on, he gets on a treadmill for a 10-12 minute cardio workout. In the course of the workout, he alternates walking for 3 minutes slowly and going all out for 30 seconds. It’s a brief, high-intensity interval training cardio session while wearing an oxygen mask.
Proponents of oxygen therapy argue it might probably boost oxygen delivery to muscles, improve endurance, reduce fatigue, and shorten recovery time. Nonetheless, the evidence supporting these claims is limited and inconclusive. While increased oxygen availability can result in temporary energy boosts, the long-term effects on performance and fitness are still debatable.
The excellent news is that Brecka claims you possibly can get most of the same advantages from simply learning to breathe appropriately. He recommends spending around 8 minutes every day on breathwork. Breath control is certainly one of the best and only methods for managing anxiety and muscle tension.
Along with stress management, research shows slow and deep respiratory 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 thought is that light therapy is superb for the mitochondria of the cells, resulting in increased energy levels and improved cellular function. Red light therapy also enhances collagen production, leading to smoother, more youthful-looking skin and improved wound healing. Moreover, it might help reduce inflammation and pain, making it good for those with chronic ailments, including arthritis, joint pain, or muscle aches.
In case you do not have the money or space (let’s be honest, the thing is the dimensions of a tanning bed) to exit and get a red light therapy bed, Brecka says you possibly can get an identical profit just by exposing your skin to sunlight, particularly very first thing within the morning.
Along with vitamin D, getting sunlight very first thing within the morning helps regulate your body’s circadian rhythm, signaling to your brain that it is time to get up. Exposure to natural light early within the day also increases serotonin production, which may 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 once I say full gym, I mean full gym. It’s sick. In a video posted on the UFC YouTube channel, Dana is training on this gym with legendary bodybuilder and bodybuilding coach Milos Sarcev. He said his workouts are all light weights for top reps. He also supersets every thing.
Dana’s training program is nowhere to be found, but I put together a program that is 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 Food plan Plan
A big a part of Dana’s transformation is his food plan. He follows a whole-food keto food plan consisting of mostly meat, fish, chicken, eggs, avocado, olive oil, and nuts. He consumes only a few carbohydrates. He also follows intermittent fasting, only eating from 2 pm to 7 pm.
Dana’s specific food selections change every day, but here’s 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 should you don’t need to follow every thing Dana does to a T, listed here are just a few principles so as to add to your routine to make it easier to feel and appear your best.
1. Consistency
If nothing else, Dana is super consistent. He’s so consistent that he takes a chilly plunge tub on the road with him. That is a bit extreme, but the way you do anything is the way you do every thing. Since starting this latest fitness journey, Dana has been relentlessly following his every day routine and food plan.
2. Implement the 10X Health System Principles
I do not recommend you exit and buy all of the flamboyant equipment Dana has to follow the 10X system. Not all of us have a net price of around 500 million dollars. Nonetheless, all of us may benefit from deep respiratory and sun exposure within the morning. I prefer to do some deep respiratory a few times per day. It helps calm my nerves and refocus on the day. Here’s what I do. I breathe in for six seconds, hold for two seconds, and exhale for 7 seconds. Easy, right? All you will have to do is remember to do it.
3. Workout within the Morning
It doesn’t matter what time you’re employed out. Get your workout in any time you possibly can. Nonetheless, Dana trains every morning to make sure he gets it done. Dana White is certainly one of the busiest guys on the planet. He’s currently running 4 businesses, certainly one of which is the UFC, which has events nearly every weekend worldwide. He still makes time to work out. You possibly can, too. In case you struggle to get your workout in, get up just a little earlier and do it very first thing within the morning. There’s a large sense of accomplishment when you possibly can start your day after a very good workout.
Is it Legit?
As you possibly can imagine, people have been pretty skeptical of Dana’s latest protocol. That said, it’s working for him. He has made a substantial transformation. We are able to debate if all the flamboyant 10X Health Systems principles are the important thing, but that is unimportant. What’s essential is results. And one thing is obvious. Over the past couple of years, Dana White has recommitted himself to fitness and health. He selected to go all in with Gary Brecka, and the outcomes have been phenomenal. Nonetheless, the take-home point is how he’s attacking it with relentless effort and consistency. So, if you desire to make an epic transformation like Dana White, go ahead and take a look at a number of the stuff in this text, but make sure that that whatever you do, you do all of it out.
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