Hey! I apologize for being absent the past couple of weeks. I am finishing my master's degree this summer, so things have been crazy. Anyway, I have a new article for you. This one is on UFC president Dana White. He has recently lost a bunch of weight and looks great. I wanted to dig in and find out what he's been doing. It turns out his routine is pretty
interesting.
Enjoy...
When you think of the current "face of the fight game," a few names come to mind. You may think of Conor McGregor, Mike Tyson, or even Jake Paul. However, few people have had more influence on fighting than Dana White. Dana is the CEO and President of the Ultimate Fighting Championship, also known as the UFC. Behind the scenes, he shapes the sport's trajectory, but from a marketing standpoint, he is a front-facing executive in the
public eye.
In recent years, Dana's look has changed quite a bit. He has gone from an unhealthy 236 lbs. to a fighting weight of 196 lbs. That's 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're about to find out.
Dana White's 10X Health System Routine
A few years ago, Dana had every health problem under the sun. He was overweight, struggling with sleep
apnea, and his blood work was in the gutter. He was 50 going on 70.
Enter Gary Brecka, a human biologist, longevity expert, self-proclaimed biohacker, and Co-Founder of the 10X Health System. The term 'biohacker' may raise eyebrows, and it certainly did for Dana. But what piqued his interest was Brecka's bold claim: he could predict your lifespan with uncanny accuracy simply 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 at the time, it was a tough pill to swallow. The good news is the 10x Health System can reverse your fate in as little as ten weeks.
The 10x Health System Protocol has four components: PEMF Pad, Cold Plunge, Exercise with Oxygen Therapy, and Red Light Therapy. Let's break each of these down individually.
Step 1: Sleep on a PEMF Mat
A PEMF mat is a device that emits electromagnetic
fields in different frequencies and strengths. You can get a PEMF mat to put on your bed at home. Dana sleeps on his every night. The idea is that these electromagnetic fields have therapeutic effects, including reducing inflammation and pain, improving circulation, promoting relaxation, and supporting overall wellness. While research is limited, some evidence suggests that PEMF could be a novel, safe, and effective therapeutic strategy for at least some subsets of individuals with chronic pain
[1].
While the PEMF mat may be the more advanced option, Gary Brecka suggests that you can achieve similar benefits by simply walking barefoot on the Earth's surface. This practice, known as earthing or grounding, involves connecting your feet directly 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 can neutralize free radicals in our bodies, potentially
reducing inflammation and promoting overall well-being.
Step 2: Cold Plunge
The second part of the process is a daily cold plunge. First thing every morning, Dana jumps into 50-degree water for three minutes. He's nuts about it, even sending one to the hotel ahead of time while on the road so he doesn't have to miss a day.
Now, I'm sure you have heard about cold exposure therapy. In 2024, you can't scroll very far on social media
without coming across a post about the benefits of cold plunges. But, in case you have been in the middle of a digital detox for the past few years, a cold plunge involves immersing your body in cold water, usually with ice added, for a short period. Athletes and fitness folk often use them to improve recovery or to look cool on Instagram.
The theory is that cold water constricts blood vessels and lowers inflammation, which can help relieve soreness and promote faster
recovery [2]. But, overall, the research is mixed. Anecdotally, the shock of the cold water can release endorphins, creating a sense of euphoria and energy. Dana says it's his version of coffee in the morning. Plus, there are mental toughness benefits. If you can jump in ice-cold water first thing in the morning, the rest 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 a picture. Dana puts on a big oxygen mask that looks like something a Top Gun pilot would wear. In this mask, he is getting 93-95% oxygen air. The air we breathe in the Earth's atmosphere is only about 21% oxygen.
With the oxygen mask on, he gets on a treadmill for a 10-12 minute cardio workout. During the workout, he alternates walking for 3 minutes slowly and going all out for 30 seconds. It's a short, high-intensity interval training cardio session while wearing
an oxygen mask.
Proponents of oxygen therapy argue it can boost oxygen delivery to muscles, improve endurance, reduce fatigue, and shorten recovery time. However, the evidence supporting these claims is limited and inconclusive. While increased oxygen availability can lead to temporary energy boosts, the long-term effects on performance and fitness are still debatable.
The good news is that Brecka claims you can get many of the same benefits from simply
learning to breathe correctly. He recommends spending around 8 minutes daily on breathwork. Breath control is one of the simplest and most effective methods for managing anxiety and muscle tension. In addition to stress management, research shows slow and deep breathing 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 idea is that light therapy is excellent for the mitochondria of the cells, leading to increased energy levels and improved cellular function. Red light therapy also enhances collagen production, resulting in smoother, more youthful-looking skin and improved wound healing. Additionally, it might help reduce inflammation and pain, making it good for those
with chronic ailments, including arthritis, joint pain, or muscle aches.
If you don't have the cash or space (let's be honest, the thing is the size of a tanning bed) to go out and get a red light therapy bed, Brecka says you can get a similar benefit simply by exposing your skin to sunlight, particularly first thing in the morning. In addition to vitamin D, getting sunlight first thing in the morning helps regulate your body's circadian rhythm, signaling to your brain that
it's time to wake up. Exposure to natural light early in the day also increases serotonin production, which can 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 when I say full gym, I mean full gym. It's sick. In a video posted on the UFC YouTube channel,
Dana is training in this gym with legendary bodybuilder and bodybuilding coach Milos Sarcev. He said his workouts are all light weights for high reps. He also supersets everything.
Dana's training program is nowhere to be found, but I put together a program that's probably similar to what he does. Group 2-3 exercises together and do them back to back without rest.
Day #1: Upper Body
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