Dana White

12 daily habits

UFC President and CEO who publicly overhauled his health after human biologist Gary Brecka told him — from bloodwork alone — that he had about a decade to live. White credits the data-driven protocol, including an 86-hour water fast he described publicly, cleaned-up eating, daily training and cold/heat exposure, with dramatic weight loss and reversing multiple risk markers.

For information only. These habits are compiled from public statements and are not medical advice or endorsed by Dana White. Consult a qualified professional before changing your routine, supplements, or therapies.

☀ Morning4 habits
  • Daily trainingWorks out every day — weights, cardio and boxing-style conditioning.
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  • Cold plungeUses daily cold immersion as a recovery cornerstone.
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  • Sauna sessionsPairs cold with regular heat exposure.
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  • Targeted supplement protocolTakes supplements matched to bloodwork and gene testing under Brecka's protocol.
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◐ Daytime4 habits
  • Clean, protein-forward dietCut sugar and processed food per the Brecka protocol; eats protein-forward meals.
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  • Periodic water fastingHas publicly described an 86-hour water fast as a reset; repeats fasts periodically.
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  • Regular bloodworkRe-tests blood markers to track the protocol's effect.
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  • Hydration disciplinePrioritizes water intake through high-stress fight weeks.
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4 more habits inside

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