Dana White, the CEO of the Ultimate Fighting Championship (UFC), has become almost as well-known as some of the fighters he promotes. In recent years, his physical transformation has garnered significant attention. White has gone from an unhealthy 236 lbs to a fighting weight of 196 lbs, with improved blood work, increased energy, and a self-proclaimed feeling of being "twenty years younger." This article explores the strategies behind Dana White's transformation, focusing on the role of the carnivore diet and the influence of Gary Brecka.
Dana White's Health Challenges
A few years ago, Dana White faced several health challenges. He was overweight, struggled with sleep apnea, and his blood work was poor. At 53 years old, he felt much older than his biological age. This prompted him to seek solutions for a healthier lifestyle.
Enter Gary Brecka and the 10X Health System
Gary Brecka, a human biologist, longevity expert, biohacker, and co-founder of the 10X Health System, entered the picture. Brecka claims he can predict a person's lifespan with uncanny accuracy by analyzing their genes and blood work. After analyzing Dana's metrics, Brecka gave him only 10.4 years to live. Fortunately, the 10X Health System offers protocols to potentially reverse this fate in as little as ten weeks.
The 10X Health System Protocol
The 10X Health System Protocol has four components:
- PEMF Pad: The PEMF (Pulsed Electromagnetic Field) mat emits electromagnetic fields in different frequencies and strengths. Dana sleeps on one every night. These fields are believed to have therapeutic effects, including reducing inflammation and pain, improving circulation, promoting relaxation, and supporting overall wellness. Some evidence suggests that PEMF could be a novel, safe, and effective therapeutic strategy for individuals with chronic pain. Brecka suggests that walking barefoot on the Earth's surface, known as earthing or grounding, can achieve similar benefits.
- Cold Plunge: Dana White starts his day with a three-minute plunge into 50ºF water. Cold plunges involve immersing the body in cold water for a short period. The theory is that cold water constricts blood vessels and lowers inflammation, potentially relieving soreness and promoting faster recovery. The shock of the cold water can release endorphins, creating a sense of euphoria and energy. Dana White considers it his version of coffee in the morning. Cold plunges may also offer mental toughness benefits.
- Exercise with Oxygen Therapy: Dana White uses an oxygen mask that delivers 93-95% oxygen air while on a treadmill for a 10-12 minute cardio workout. He alternates walking slowly for 3 minutes with going all out for 30 seconds, creating a short, high-intensity interval training cardio session. Proponents of oxygen therapy argue it can boost oxygen delivery to muscles, improve endurance, reduce fatigue, and shorten recovery time. Brecka claims you can get many of the same benefits from simply learning to breathe correctly and recommends spending around 8 minutes daily on breathwork.
- Red Light Therapy: After cardio, Dana White spends 20 minutes in a red light therapy bed. Red light therapy uses wavelengths of red and near-infrared light to enter the skin and promote cellular regeneration and repair. This therapy is believed to benefit the mitochondria of the cells, leading to increased energy levels and improved cellular function. It may also enhance collagen production, resulting in smoother, more youthful-looking skin and improved wound healing, and might help reduce inflammation and pain. Brecka suggests that exposing your skin to sunlight, particularly first thing in the morning, can provide similar benefits. 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, in addition to vitamin D production.
Dana White's Training Regimen
Dana White has a full gym connected to his office at UFC headquarters. He trains with legendary bodybuilder and bodybuilding coach Milos Sarcev, using light weights for high reps and supersetting everything.
Read also: The story of Dana White's weight loss transformation
The Carnivore Diet: A Key Component of Dana White's Transformation
A significant part of Dana White's transformation is his diet. He follows a whole-food keto diet consisting mostly of meat, fish, chicken, eggs, avocado, olive oil, and nuts. He consumes very few carbohydrates. The Gary Brecka diet is low in carbs and refined sugars. It encourages individuals to consume 30 grams of protein followed by 30 minutes of low intensity exercise within a half hour of waking up.
The Gary Brecka Diet Explained
The Gary Brecka diet is also sometimes known as the Gary Brecka keto diet. It’s a regime of high fat, low carb, moderate protein eating designed to place the body into ketosis. Gary Brecka offers personalized dietary and supplement recommendations based on blood and genetic test results, but he also generally recommends that people reduce the amount of refined sugars and unhealthy fats they consume. Those who follow his low carb, high fat diet recommendations may experience improved metabolic health, a decreased risk of heart disease, and a reduction in appetite.
Potential Benefits of a Low-Carb, Ketogenic Diet:
- Improved metabolic health
- A reduction in blood sugar and insulin levels
- Lowered blood pressure
- A decreased risk of heart disease
- Weight loss and reduction in appetite
Gary Brecka encourages personalized dietary adjustments to make sure you get enough vitamins and minerals. For protein shakes, Gary Brecka recommends vegan, vegetable-based, soy-free protein supplements and advises against whey protein supplements. Gary Brecka emphasizes the importance of Vitamin D3 and recommends taking other vitamins and supplements on a personalized basis depending on the results of your bloodwork and biomarkers.
Potential Risks of a Ketogenic Diet:
Limited consumption of carbohydrates can cause the body to experience what is known as keto flu. Symptoms can include:
- Fatigue
- Nausea
- Constipation
- Dizziness
Staying well-hydrated, as recommended on the Gary Brecka diet, can help avoid the symptoms of keto flu, flush out toxins, and support digestion. Ketogenic-style diets can also increase your chance of kidney stones and low blood sugar. For long-term sustainability, it’s important to monitor the food and supplements you are taking to avoid vitamin deficiency.
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It’s important to remember that a ketogenic-style diet is not appropriate for everyone. A ketogenic diet is not advisable if you have:
- Chronic kidney disease
- An eating disorder
- Diabetes, unless under the supervision of a doctor
- Liver failure or pancreatitis
It’s important to talk with a doctor or nutritionist anytime you are considering significant changes to your diet.
The 30-30-30 Diet
The 30-30-30 diet involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. Although Gary Brecka did not create this idea, he promotes it.
Gary Brecka's Challenges
Over the years, Gary Brecka has promoted a variety of challenges to improve his viewer’s health including a breathwork challenge and a water fast. Gary Brecka’s followers have also done a 30-day challenge of the 30-30-30 diet.
Joe Rogan and the Carnivore Diet
Joe Rogan, another influential figure in the UFC world, has also experimented with the carnivore diet. Rogan discussed Dana White’s ‘superhuman protocol’ and morning routine, which was designed by Gary Brecka. Rogan has often discussed performance-enhancing drugs, diets, workouts, and other topics related to health on his podcast, The Joe Rogan Experience.
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In January 2020, Rogan followed the carnivore diet for the entire month. He reported losing 12 pounds and experiencing consistent energy levels throughout the day. He noted that his satiety level from eating meat was very different and that he lost all his belly fat. He is planning to do a carnivore diet again in January with other people. This challenge suggested by Rogan would involve cutting out all sugar, bread, pasta, and rice.
Principles to Incorporate into Your Routine
Even if you don't want to follow everything Dana White does, here are a few principles to add to your routine:
- Consistency: Dana White is incredibly consistent with his routine and diet.
- Deep Breathing and Sun Exposure: Incorporate deep breathing exercises and sun exposure into your daily routine. A simple breathing exercise is to breathe in for 6 seconds, hold for 2 seconds, and exhale for 7 seconds.
- Make Time for Exercise: Dana White trains every morning to ensure he gets it done.