Dana White's Daily Routine (2024)

• Wake-up time: Dana White wakes up at 8 AM every day.
• Sleep schedule: He sleeps only three to six hours a night.
• Reason for limited sleep: Dana often stays up late, preoccupied with work and planning his day. His dedication to the UFC and its operations keeps his mind active.

Even with limited sleep, Dana White's morning routine reflects his commitment and drive, ensuring he's ready to tackle the challenges of running a global sports organization.

• Morning family time: No matter what Dana White is doing, when he's home in the morning, he always spends time with his kids.
• Drive to school: Dana personally drives his children to school, creating valuable moments for family bonding.
• Importance of routine: This daily routine is a crucial part of Dana White's morning schedule, emphasizing the importance he places on family.

Balancing his demanding career with family life, Dana White's commitment to his children highlights the importance of maintaining personal connections.

“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.”
Dana White

• Consultation with Gary Brecka: Dana White consulted Gary Brecka, a Human Biologist and Co-Founder of 10X Health Systems.
• Health analysis: Gary Brecka ran blood tests and analyzed Dana's DNA.
• Alarming results: Dana’s triglycerides were at 764 (normal levels should be between 80 and 150), and other health markers were also concerning.
• Life expectancy warning: Gary Brecka informed Dana White that, without changes, he had only 10.4 years to live.
• Motivation for change: This news prompted Dana White to adopt an extensive wellness routine to improve his health.

This life-changing revelation led Dana White to prioritize his health, integrating various routines like his fasting schedule, cold plunge routine, and fitness program to ensure a longer and healthier life.

• PEMF mat from PureWave: Dana uses a PureWave PEMF mat in his gym, which is located right next to his office.
• Duration: He lies on the mat for eight minutes every morning.
• Therapeutic effects: The PEMF mat emits electromagnetic fields at different frequencies and strengths.
• Health benefits: These electromagnetic fields are believed to decrease inflammation, enhance circulation, boost relaxation, and increase overall wellness.

Starting his day with this wellness practice, Dana White ensures he is physically prepared for the challenges ahead, making it an integral part of his daily routine.

• Cold plunge details: Dana White jumps into 50ºF water for three minutes.
• Commitment: He’s so dedicated to this routine that he even sends a cold plunge setup to his hotel when he's traveling to ensure he never misses it.
• Equipment: Dana uses equipment from The Plunge Evolve for his cold exposure routine.
• Benefits: Cold plunges are known to reduce muscle soreness, improve circulation, and boost mental clarity.

“The Cold Plunge is my version of coffee. It wakes me up, gets me going, and gets me excited to work out.”
Dana White

• Oxygen mask: Dana puts on a large oxygen mask like those worn by fighter jet pilots.
• High oxygen levels: The HyperMax Oxygen mask provides him with 93-95% oxygen air, significantly higher than the Earth's atmospheric air, which is about 21% oxygen.
• Treadmill workout: While wearing the mask, Dana gets on a treadmill for a 10-12 minute cardio workout.
• Interval training: His workout consists of walking slowly for 3 minutes, then going all out for 30 seconds, alternating in this manner throughout the session.
• Benefits: This short, high-intensity interval training session helps boost his cardiovascular health and overall fitness.

• Therapy session: Dana jumps into a 10X Health Light bed for 20 minutes.
• How it works: Red light therapy uses wavelengths of red and near-infrared light to penetrate the skin, promoting cellular regeneration and repair.
• Skin benefits: Red light therapy enhances collagen production, resulting in smoother skin and improved wound healing.
• Pain and inflammation relief: It can help reduce inflammation, making it beneficial for those with chronic ailments like arthritis or joint pain.

Incorporating red light therapy into his daily schedule, Dana White boosts his overall health and well-being, ensuring he stays at the top of his game. For more detailed insights into the benefits and science behind red light therapy, check out our comprehensive article on Red Light Therapy Routine.

“Being healthy isn’t easy. It’s something you have to commit to. And 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.”
Dana White

• Daily Essentials: These provide a comprehensive mix of vitamins and minerals to reduce the risk of nutrient deficiencies and boost energy levels.
• Rem-Edy: This supplement helps improve sleep quality by reducing the time it takes to fall asleep, maximizing REM sleep, and supporting the immune system.
• Cool. Calm. Collected: Designed to reduce stress and anxiety, this supplement helps regulate stress hormones and can support healthy blood pressure.
• 10X Brain Gains: This enhances mental clarity and alertness. It may also reduce symptoms of ADHD and support brain health.
• Immuno-Boost: This supplement stimulates the immune system, promotes healthy aging, and supports healthy joints.
• Dynamic Duo – D3+K2: This helps sustain a high-paced daily lifestyle, supports insulin and blood sugar levels, and provides essential nutrients.
• 10X Electrolytes: Promotes optimal hydration and everyday wellness while energizing throughout the day.
• 10X Probiotic: Enhances gut function and balance, helps eliminate bloating, gas, and irregularity, and supports digestion and immunity.

• Intermittent fasting: Dana White's fasting schedule allows him to eat only between 2 PM and 7 PM.
• Typical lunch menu:
  • 3-4 eggs: A great source of protein and healthy fats, providing sustained energy.
  • Chicken sausage: Adds extra protein to support muscle maintenance and growth.
  • Handful of berries: Packed with antioxidants, vitamins, and fiber for overall health.
• Health benefits: This combination of foods supports Dana's workout routine, helps with muscle recovery, and provides essential nutrients to keep him energized throughout the day.

• Overseeing operations: Dana White oversees all aspects of the UFC, ensuring everything runs smoothly.
• Press conferences: He hosts both pre-fight and post-fight press conferences, keeping the media and fans informed.
• Fighter contracts: Dana White directly negotiates fighter contracts, ensuring the best deals for the fighters and the company.
• Approving walkout music: He even takes part in approving the fighters' walkout music, adding a personal touch to the events.
• Control freak: While Dana admits to being a control freak, he has eased up in recent years, though he still maintains a hands-on approach.
• Office setup: Dana's office is unique, featuring items like a money gun, a special war room for fight planning, a tiger skull, and samurai swords.
• Meetings and calls: His day is filled with numerous meetings and calls, often starting early and continuing throughout the day.

Dana White spends a significant portion of his day at the UFC office, handling various aspects of the business. His dedication and hands-on approach are crucial to the success of the UFC, making his work routine an integral part of his daily schedule.

“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.”
Dana White

• Snack time: Dana White eats his snacks at 4:30 PM to keep his energy levels steady.
• Nutritious choices: His snacks typically include chicken breast, avocado, and green vegetables.
• Health benefits: These well-balanced snacks help Dana stay fueled and focused, complementing his fasting schedule and supporting his fitness routine.

• Cardio training: From Monday to Friday, Dana White focuses on cardio training. He uses Echelon Connect Bikes to keep his cardiovascular health in check.
• Circuit Saturday: On Saturdays, Dana dedicates his workout to circuit training, which he refers to as “Circuit Saturday.”
• Weight training: Although he used to lift heavy weights, Dana now focuses on light weights, emphasizing perfect form and high reps to avoid injury and maintain a lean physique.
• Grappling and boxing area: Equipped with padded floors and walls, this area allows Dana to practice his grappling and boxing techniques safely. The padded surfaces reduce the risk of injury during intense training sessions.
• Standard gym: This area is fully equipped with cardio machines, free weights, and resistance training equipment. It provides everything Dana needs for a comprehensive workout.
• Recovery facilities: Dana's home gym includes a cold plunge, steam room, and massage room. The cold plunge helps reduce muscle inflammation and speeds up recovery, while the steam room aids in relaxation and detoxification. The massage room allows for professional muscle recovery.
• Pilates room: Featuring a full-size TV for group exercise classes, the Pilates room offers a space for low-impact strength training and flexibility exercises.
• Outdoor pool: Dana White swims laps against artificial currents, providing a low-impact, full-body workout. Swimming is excellent for cardiovascular health and muscle endurance, offering a break from traditional gym workouts.

“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 White

• Evening routine: Dana White spends his evenings with his family, either at home or attending events with his wife.
• Prioritizing family: Despite his busy schedule, Dana ensures that family time remains a priority, especially on weekends when there are no UFC events.
• Weekend focus: On weekends without UFC events, Dana dedicates more time to his family, ensuring they have quality moments together.

Balancing work and family is essential to Dana White's daily routine, showing his commitment to his professional responsibilities and personal life.

• Dinner menu: Dana's dinner includes salmon, a large green salad, and olive oil-based dressing.
• Sweet tooth: Despite his nutritious dinner, Dana’s kitchen is stocked with sugary treats, including:
  • Klondike bars
  • Frozen Snickers & Kitkat
  • Ben & Jerry’s ice cream
  • Powdered donuts
  • Pepperidge Farm cookies
• Balanced approach: Dana loves to eat and isn’t restrictive about his food choices. Despite having access to the UFC Performance Institute for nutrition advice, he admits that his dietary choices might not always align with what nutritionists recommend.

• PEMF mat: Dana uses a PureWave PEMF mat at home while sleeping to help improve his sleep quality and overall well-being.
• Variable sleep time: Due to his commitments, Dana doesn't have a fixed sleeping time.
• Sleep duration: He tries to get between 3-6 hours of sleep each night.

Even with limited sleep, Dana White's sleep routine, supported by his PureWave PEMF mat, helps him stay rested and ready for his demanding daily schedule.

• https://www.health.harvard.edu/staying-healthy/get-smart-about-treadmills
• https://my.clevelandclinic.org/health/treatments/23194-oxygen-therapy
• https://www.healthline.com/health/red-light-therapy
• https://healthcare.utah.edu/healthfeed/2023/03/cold-plunging-and-impact-your-health
• https://pubmed.ncbi.nlm.nih.gov/35628471/