Dana White’s Daily Routine: Balancing Wellness, Family Time and Running the UFC

Dana White, the president of the UFC, is known for working hard and being dedicated to mixed martial arts. He juggles running a global sports organization and his personal life with a busy daily routine. He starts his day with a health regimen, manages business meetings, and spends time with his family, showing his commitment and energy. Let’s explore Dana White’s daily routine.

8:00 am: Wake Up Time

Dana White starts his day early with a strict wake-up routine that helps him manage his busy schedule. His morning habits are essential for maintaining his energy and productivity.

• Wake-up time: He 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, working and planning his day. His dedication to the UFC keeps his mind active.

Despite getting limited sleep, Dana’s morning routine shows his commitment and drive, ensuring he’s ready to handle the challenges of running a global sports organization.

Family Quality Time

Dana White always makes time for his children each morning.

• Morning family time: Whenever he’s home, Dana spends time with his kids.
• Drive to school: He personally drives his children to school, creating special bonding moments.
• Importance of routine: This daily routine shows how much he values family.

Balancing his work with family life, Dana’s commitment to his children highlights the importance of fostering personal connections.

Quote:“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’s Health and Wellness Routine

Dana White decided to live a healthier life after a serious health scare. After consulted Gary Brecka, a human biologist and co-founder of 10X Health Systems, Dana learnt that he only had 10.4 years to live. This realization drove him to adopt a routine that would enhance the odds a longer healthier life. This routine includes:

1. Alkaline Pad
2. Cold Plunge
3. Oxygen Therapy
4. Red Light Therapy
5. Supplements

1.Alkaline Pad

Dana uses an alkaline pad as part of his wellness routine, starting his day with a therapeutic session.

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

2.Cold Plunge

After using the alkaline pad, Dana continues his wellness routine with a cold plunge. He jumps into 50ºF water for three minutes.

• Commitment: He’s so dedicated that he even arranges a cold plunge setup at his hotel when traveling.
• Equipment: Dana uses The Plunge Evolve for his cold exposure routine.
• Benefits: Cold plunges help reduce muscle soreness, improve circulation, and boost mental clarity.

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

3.Oxygen Therapy

After his cold plunge, Dana continues his wellness routine with oxygen therapy. This involves wearing a large oxygen mask similar to those used by fighter jet pilots.

• High oxygen levels: The HyperMax Oxygen mask provides 93-95% oxygen, compared to the 21% in normal air.
• Treadmill workout: He uses the treadmill for a 10-12 minute cardio workout while wearing the mask.
• Interval training: His workout includes 3 minutes of slow walking followed by 30 seconds of intense activity, repeated throughout the session.
• Benefits: This high-intensity interval training boosts cardiovascular health and overall fitness.

4.Red Light Therapy

After his cardio workout with oxygen therapy, Dana continues his wellness routine with red light therapy.

• Therapy session: He uses a 10X Health Light bed for 20 minutes.
• How it works: Red light therapy uses red and near-infrared light to penetrate the skin, promoting cellular regeneration and repair.
• Skin benefits: It boosts collagen production, leading to smoother skin and faster wound healing.
• Pain and inflammation relief: It helps reduce inflammation, which is beneficial for conditions like arthritis or joint pain.

5.Dana White’s Supplements

Dana uses several supplements from the 10X Health program to support his health, tailored to his genetic and blood test results.

• Daily Essentials: A mix of vitamins and minerals to prevent deficiencies and boost energy.
• Rem-Edy: Improves sleep quality by helping you fall asleep faster, enhancing REM sleep, and supporting the immune system.
• Cool. Calm. Collected: Reduces stress and anxiety, regulates stress hormones, and supports healthy blood pressure.
• 10X Brain Gains: Enhances mental clarity, alertness, and may help with ADHD symptoms.
• Immuno-Boost: Stimulates the immune system, promotes healthy aging, and supports joints.
• Dynamic Duo – D3+K2: Supports a high-paced lifestyle, regulates insulin and blood sugar levels, and provides essential nutrients.
• 10X Electrolytes: Helps with hydration and overall wellness while boosting energy.
• 10X Probiotic: Improves gut function, reduces bloating and gas, and supports digestion and immunity.

2:00 pm: Lunch Time

Dana White’s daily routine involves following a strict intermittent fasting routine, eating only between 2 PM and 7 PM.

Typical lunch menu:

• 3-4 eggs: A great source of protein and healthy fats for sustained energy.
• Chicken sausage: Adds extra protein for muscle maintenance and growth.
• Handful of berries: Rich in antioxidants, vitamins, and fiber for overall health.

Health benefits: This meal supports his workout routine, helps with muscle recovery, and keeps him energized throughout the day.

Work

As the president of the UFC, Dana White has a demanding and dynamic work routine.

• Overseeing operations: He manages all aspects of the UFC and UFC Apex to ensure smooth operations.
• Press conferences: He hosts pre-fight and post-fight press conferences to keep media and fans updated.
• Fighter contracts: He directly negotiates contracts, aiming for the best deals for fighters and the company.
• Control freak: Although he admits to being a control freak, he’s eased up slightly in recent years but remains hands-on.

Quote: “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.”

4:30pm: Snacks

To keep his energy up and stay healthy throughout the day, Dana adds nutritious snacks to his routine.

• Snack time: He enjoys his snacks at 4:30 PM to maintain steady energy levels.
• Healthy options: His snacks often feature chicken breast, avocado, and green vegetables.

Workout Regimen

Dana keeps fit with a rigorous workout routine that balances cardio, circuit training, and weightlifting, despite his busy schedule as UFC president.

• Cardio training: Monday to Friday, he uses Echelon Connect Bikes for cardiovascular health.
• Circuit Saturday: He dedicates Saturdays to circuit training, calling it “Circuit Saturday.”
• Weight training: He now uses light weights with high reps to maintain a lean physique and avoid injury.
• Grappling and boxing: His area features padded floors and walls for safe practice of grappling and boxing.
• Standard gym: Equipped with cardio machines, free weights, and resistance training tools for a complete workout.
• Recovery facilities: Includes a cold plunge, steam room, and massage room for muscle recovery and relaxation.
• Pilates room: Features a TV for group classes, offering space for low-impact strength and flexibility exercises.
• Outdoor pool: He swims against artificial currents for a full-body workout and cardiovascular benefits.

7pm: Dinner

Dana finishes his day with a hearty dinner at 7 PM, blending nutritious options with his love for sweets.

• Dinner menu: His meal includes salmon, a large green salad, and olive oil-based dressing.
• Sweet treats: His kitchen is stocked with sugary snacks like Klondike bars, frozen Snickers and KitKats, Ben & Jerry’s ice cream, powdered donuts, and Pepperidge Farm cookies.
• Balance: Dana enjoys his food and doesn’t strictly follow nutrition advice, even though he has access to the UFC Performance Institute for guidance.

Sleep

Despite his busy schedule, Dana strives to get quality sleep to maintain his energy and address sleep apnea issues.

• PEMF mat: He uses a PureWave PEMF mat at home to improve sleep quality and overall well-being.
• Variable sleep time: Dana doesn’t have a fixed bedtime due to his commitments.
• Sleep duration: He aims for 3-6 hours of sleep each night.

Even with limited sleep, Dana’s use of the PEMF mat helps him stay rested and prepared for his demanding day. If you enjoyed exploring Dana White’s daily routine, do sign up for our mailing list to have these routines sent directly to your inbox.