The Grim Diagnosis: A Wake-Up Call for White
For years, Dana White's health had been deteriorating under the pressures of leading a global sports organization. In 2022, he received a devastating diagnosis from human biologist and 'biohacker' Gary Brecka after a thorough analysis of his bloodwork and medical history. Brecka determined White had dangerously high levels of triglycerides, dangerously high blood pressure, pre-diabetes, and sleep apnea. Based on these metrics and his overall lifestyle, Brecka gave him a prognosis of just 10.4 years left to live if no changes were made. This shocking news was the catalyst for White's complete lifestyle overhaul.
White's symptoms before his transformation paint a picture of a man struggling with declining health. He weighed over 300 pounds, experienced significant fatigue, and suffered from severe sleep apnea that required a CPAP machine. His cholesterol levels were skyrocketing, and he was taking multiple medications to manage his blood pressure alone. He felt tired, experienced pain when performing simple tasks like bending over, and employees reported his memory was failing. This was a stark contrast to his public image as a powerful and unstoppable figure in the sports world. His old approach to fitness, which centered on heavy lifting with little regard for recovery, had also led to injuries.
The Multifaceted 10x Health Protocol
Dana White's recovery was guided by Gary Brecka's '10x Health System' or 'Superhuman Protocol,' a comprehensive approach that combines targeted diet, exercise, and cutting-edge biohacking technologies. Brecka's method is not a one-size-fits-all solution but a personalized plan tailored to an individual's unique genetic and metabolic profile.
The Dietary Overhaul
Brecka prescribed a strict ketogenic diet to reverse White's pre-diabetic state and reduce his dangerously high triglycerides. This clean keto approach focused on whole, nutrient-dense foods, eliminating processed items and sugary drinks. The diet included:
- High-quality proteins like grass-fed beef, chicken, and fish.
- Healthy fats from sources like avocado and olive oil.
- Low-carb vegetables and berries.
- A specific amino acid supplement, trimethylglycine, to help metabolize homocysteine and lower blood pressure.
Additionally, White incorporated periods of fasting, including an 86-hour water fast, to support internal health and detoxification.
The Superhuman Biohacking Techniques
The protocol included a specific sequence of daily biohacking therapies to optimize cellular function and recovery. The core components include:
- Pulsed Electromagnetic Field (PEMF) Therapy: White sleeps on a PEMF mat to help his body's cells regenerate and eliminate waste.
- Cold Plunging: A three-minute cold plunge every morning is used to reduce inflammation, boost energy, and enhance metabolism.
- Exercise with Oxygen Therapy (EWOT): White performs cardio on a treadmill while wearing a mask that delivers 93-95% pure oxygen. This is designed to flood the body with oxygen, boost endurance, and speed up recovery.
- Red Light Therapy: A 20-minute session of red light therapy promotes cellular regeneration, muscle recovery, and skin health.
A Smarter Workout Routine
White's previous 'meathead' lifting routine was replaced with a more strategic workout split focused on building lean muscle and improving endurance. His weekly routine includes workouts for the upper body, legs, and a full-body session on Saturdays, prioritizing reps and form over maximum weight.
Dramatic Improvements and Lasting Results
Just 10 weeks into the program, White lost over 30 pounds and began to experience significant changes. Within months, he was off all seven of his prescription medications and his key health markers normalized. He no longer needed a CPAP machine, his blood pressure and triglyceride levels returned to a healthy range, and he was no longer pre-diabetic. He reported feeling like he was 35 again and that his productivity and cognitive function had drastically improved. Brecka later upgraded his life expectancy prediction significantly.
Comparison: Before vs. After the Protocol
| Health Metric | Before Gary Brecka's Protocol | After Gary Brecka's Protocol (10-12 Weeks) |
|---|---|---|
| Triglyceride Levels | Almost 800 (dangerously high) | Normal |
| Blood Pressure | Critically high | Normal |
| Medication Usage | On seven prescription medications | Off all medications |
| Energy & Fatigue | Crushing fatigue and brain fog | Feels like a much younger man with high energy |
| Weight | Over 300 lbs | Lost over 40 lbs |
| Sleep | Sleep apnea with CPAP, waking up ill nightly | Sleeps 7-8 hours soundly without CPAP |
The Power of Lifestyle Change
Dana White's health story is a powerful testament to the impact of prioritizing one's health and well-being. While his specific protocol involves costly biohacking equipment, the core principles of his success are accessible to all:
- Listen to your body: He acted immediately upon receiving a severe warning about his health.
- Prioritize nutrition: Adopting a clean, whole-foods diet was foundational to his recovery.
- Embrace new fitness goals: He shifted from a damaging lifting routine to a smarter, more sustainable approach.
- Focus on recovery: He recognized the importance of rest and cellular rejuvenation through new therapies.
For those inspired by White's story, accessible versions of his protocol exist, such as cold showers instead of plunges or basic breathing exercises instead of EWOT. The most important lesson is that taking control of your health with dedication and consistency can lead to remarkable and life-altering results.
Conclusion
Dana White's journey from a severe health crisis to peak physical condition is a powerful example of how comprehensive and personalized wellness strategies can reverse years of neglect. With the guidance of Gary Brecka, White fundamentally changed his diet, exercise routine, and embraced modern biohacking therapies. The results speak for themselves: significant weight loss, the elimination of medication, and a massive improvement in his overall quality of life. His story demonstrates that a proactive and disciplined approach can yield extraordinary health outcomes, regardless of one's starting point. As White himself often shares, this approach changed his life forever.
