From 'Meathead' to 'Superhuman': The Motivation for Change
Before his dramatic turnaround, Dana White freely admitted his lifestyle was a far cry from healthy. His workout routine was focused on lifting heavy weights, and his diet was laden with rich, processed foods and desserts. This led to a host of health issues, including sleep apnea and poor blood work. His wake-up call came when biohacker Gary Brecka, using advanced blood and DNA analysis, gave him a prognosis that shocked him into action.
Under Brecka's guidance, White adopted the 10x Health System Protocol, a multi-pronged approach to wellness. While the protocol also included exercise, cold plunges, and oxygen therapy, the cornerstone of his transformation was a complete dietary overhaul. He shifted from an ad-hoc, high-carb diet to a structured, high-protein, ketogenic-style plan. The results were swift and significant, with White losing a reported 40 pounds and dramatically improving his health markers.
The Ketogenic and Intermittent Fasting Combination
At the heart of what is Dana White's diet is a clean, ketogenic approach. This focuses on minimizing carbohydrate intake and consuming high-quality protein and healthy fats. This forces the body into a state of ketosis, where it burns fat for energy instead of carbs.
Key elements of his daily routine include:
- High-Quality Protein: Meals are built around sources like grass-fed beef, chicken, fish (such as salmon), and eggs.
- Healthy Fats: He incorporates healthy fats from avocados and olive oil.
- Low-Carb Vegetables: Large green salads are a staple, often dressed with olive oil-based dressing.
White also incorporates intermittent fasting into his daily routine, restricting his eating window to just five hours, typically from 2 p.m. to 7 p.m.. This practice has been shown to have numerous health benefits, including weight loss and improved metabolic health.
Extreme Measures: Water Fasting and "F*** It Friday"
Beyond his daily intermittent fasting, White has pushed the boundaries of his discipline by undertaking an 86-hour water fast. He explained that this extreme measure was designed to kickstart his body's self-cleaning process, known as autophagy, and provide a range of health benefits. While certainly not for everyone, he credits it with making him feel "like a superhero".
To balance his strict regimen, White embraces a concept he calls "F*** It Friday". This allows him a weekly cheat meal, a tactic also used by other celebrities like Dwayne 'The Rock' Johnson. This flexibility is not an excuse for a full weekend binge but a strategic break that allows him to indulge his sweet tooth and cravings in a controlled way, preventing burnout and keeping him on track for the rest of the week.
Dana White's Diet: Old vs. New
| Aspect | Old Lifestyle (Pre-2022) | New Lifestyle (Post-2022) |
|---|---|---|
| Diet Type | High-carb, high-sugar, unstructured | Ketogenic (high-protein, low-carb) |
| Fasting | None | Intermittent fasting (2 p.m. to 7 p.m.) and 86-hour water fasts |
| Typical Meals | Rich foods, desserts, fast food creations | Clean keto meals like steak, chicken, salmon, avocados, and salads |
| Flexibility | Uncontrolled indulgences | Controlled weekly "F*** It Friday" cheat meals |
| Motivation | Little regard for health | Dire health diagnosis and guidance from Gary Brecka |
The Takeaway and the Future
Dana White's story is a compelling example of how a health scare can lead to a complete lifestyle transformation. His approach, combining a strict ketogenic diet, daily intermittent fasting, and strategic cheat meals, provides a blueprint for extreme but sustainable health changes. It's a testament to the fact that with enough discipline and the right guidance, it is possible to reverse detrimental health trends and reclaim vitality. The UFC President continues to share his journey, demonstrating that even those with demanding, high-stress careers can prioritize health and well-being. For those inspired by his journey, exploring the principles of the ketogenic diet and intermittent fasting may offer a path toward improved health.
For more details on his collaboration with Gary Brecka and his exercise routine, you can visit the Men's Health UK article: How Dana White Rebuilt His Body at 56 with a 'Superhuman' Fitness Plan.
His Daily Meal Plan Overview
Dana White's meals follow a clear structure, with a tight eating window and a focus on nutrient-dense, keto-friendly foods. A typical day might look like this:
- Daily Fast: White fasts from approximately 7 p.m. to 2 p.m. the following day, consuming only water during this time.
- First Meal (2 p.m.): Often consists of a high-protein, high-fat meal to break the fast, such as chicken breast and avocado.
- Dinner (7 p.m.): A substantial keto meal, for example, salmon served with a large green salad with olive oil dressing.
- Cheat Meal (Friday): Indulges in a pre-planned, high-calorie treat like a custom-made fried chicken and doughnut sandwich.
This structured approach to eating, coupled with his intensive workouts, allows him to maintain a lean physique and optimal health.
