After a major health scare, Dana White decided to take matters into his own hands. 2022 became a turning point for White when doctors revealed that he had several health risks and a limited life expectancy. He decided to quickly change his lifestyle, sleep patterns, diet, and begin a workout routine.

Within months, White began to see the positive changes. Within a few months, his health markers rapidly improved. The Superhuman protocol was central to this transformation. This consisted of 5 things:

1. Workout
2. PEMP pad
3. Cold plunge
4. Red light therapy
5. Oxygen therapy

“Yeah, my blood work is the best it’s ever been,” he says. He even admits that he attributes this to the superhuman protocol. “There’s people on the internet that try to debunk Gary Brecka. Now, you don’t want to do this? I don’t give a s*** what you do!” he exclaims. “I’m off all my meds. I was on cholesterol medicine, blood pressure medicine, and I was on thyroid medicine. If I heard me talk like this two years ago, I’d say ‘this dude is out of his mind’.”

He goes on to introduce his cold plunge tub to West, admitting that he has been cold plunging for two years now.

Next, White introduces West to oxygen therapy, saying that he hadn’t been sick in two years because of his lifestyle changes. He shares the importance of oxygen, quoting Brecka, “The presence of oxygen is the absence of disease.”

As for his workout routine, White shares his weekly plan, which looks like this:

Monday- chest and triceps

Tuesday- back and biceps

Wednesday- death row

Thursday and Friday- rest day

Saturday- three sets of every piece of equipment in the gym

“I don’t give a s*** how long I live. I just want a good quality of life,” he says. His philosophy resonates with a lot of audiences, as the ultimate health goal should be to have a high-quality life and not focus on the length of it.

Alongside the Superhuman protocol, White also follows a focused diet that helped transform him.

Dana White Shares His Health-Focused Diet

During an interview with Men’s Health, White talked about how he includes steak and eggs as a staple in his diet. Furthermore, he prioritizes protein-packed meals, admitting that they help with muscle maintenance and recovery.

White typically stays on a low-carb diet, almost eliminating processed carbohydrates and sugars from his diet. However, as per an interview with GQ Sports, White has also experimented with carnivorous as well as ketogenic diets.

According to Routine Base, his typical food choices include:

• Chicken
• Fish
• Eggs
• Steak
• Vegetables
• Olive oil and avocado for healthy fats
• Proper hydration

Dana White proves that no matter how serious a health condition may be, giving up isn’t an option. With the right guidance and mindset, it is possible to recover and get into the best shape of your life.

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Written by

Avantika Das

Edited by

Ashvinkumar Patil