UFC CEO Dana White is known for speaking his mind and being a smart businessman, but in 2022, he faced the harshest wake-up call of his life: a warning that he had just 10 years to live. Weighing over 300 pounds (136 kgs), suffering from dangerously high blood pressure, and dependent on a CPAP machine due to severe sleep apnea, White’s health was getting worse with every passing day. That’s when he met human biologist Gary Brecka, who gave him the shocking diagnosis and a promise to help him change everything.
Today, at over 50, Dana White says he feels like he’s 25 again. He’s lost more than 40 pounds (18 kgs), reversed his blood pressure issues, ditched all medications, and no longer needs a CPAP machine. So, how did he do it? He credits his transformation to a five-step health routine called the ‘Superhuman Protocol’.
‘You’ve got 10 years to live’
White met Brecka through mutual connections in 2022. Brecka, a biologist known for using data-driven health protocols, took one look at White’s lab results and predicted he’d be dead within a decade if nothing changed.
“I didn’t even go through his labs at first,” Brecka said in a recent interview on Fox Nation. “I just sat down with him and listed every symptom he was going through. Some he hadn’t even told anyone about. And then I explained how things would get worse in a year if he didn’t act,” he added. White was stunned, and instead of giving up on his hopes, he started working on himself.
What is the Superhuman Protocol: 5 steps that changed Dana White’s life
Brecka put White on what he calls the Superhuman Protocol, a five-part health routine that goes beyond traditional medicine. Here’s what it includes:
1. PEMF Pad (Pulsed Electromagnetic Field Therapy)
White began sleeping every night on a PEMF pad, which mimics Earth’s natural magnetic field. Brecka explains that it helps the body regenerate by improving cellular waste removal, detoxification, and recovery.
“Fixing sleep was step one,” says Brecka in a media interaction. “Because if your body doesn’t recover at night, nothing else works.”
2. Cold plunge
Each morning, White now plunges into 50 degrees Fahrenheit water for three minutes. While uncomfortable, the cold shock improves focus, boosts dopamine levels, burns calories by activating brown fat, and helps regulate insulin. White calls it his version of coffee.
3. Oxygen therapy
For 10 minutes a day, White walks while breathing in 95 per cent pure oxygen. This results in faster muscle repair, reduced inflammation, improved energy levels, and a stronger metabolism.
“More oxygen to your cells means faster recovery,” says Brecka.
3 years ago, Doctors told him he had 10 years left to live…
— Human Upgrade (@HumanUpgrade_) July 18, 2025
But today he's still alive & in the best shape of his life:
• Loss 40+ lb
• Medication-free
• Off CPAC machine
Here's how Dana White is defying modern medical science🧵: pic.twitter.com/DGn6qp1WpD
4. Red light therapy
This is White’s favourite step. For 20 minutes daily, he sits under red light panels that stimulate collagen production, fight ageing, support sleep, and energise cells.
“If I could only keep one device, it’d be red light therapy,” says Brecka.
5. Keto diet
White followed a strict keto diet, eating between 2pm and 7pm. His meals were high in fats (like avocado, eggs, and olive oil), moderate in protein (meat and fish), and low in carbs (leafy greens, nuts).
The change slashed his insulin levels from 32.4 to just 3.4 and helped accelerate fat loss.
From high blood pressure to medication-free
White’s test results speak volumes. His homocysteine levels, a key marker for heart disease, dropped from the mid-20s to 11.7. His blood pressure, once dangerously high at 160, now hovers at a healthy 110.
Even more impressive, he got off all medications and no longer needs the CPAP machine for sleep apnea.
‘Your genes aren’t your destiny’
In his Fox interview, Brecka said that high blood pressure isn’t always something you inherit; it often comes from lifestyle habits.
“People think they inherit diseases, but often they’re just inheriting poor habits,” he said. “There are very few actual genes that cause chronic conditions like hypertension. The real issue is lifestyle, and that can be changed.”
In White’s case, his homocysteine, a chemical linked to heart risk, was unusually high. Brecka recommended trimethylglycine, an amino acid that helped his body metabolise it, leading to better blood pressure and heart health.
“I’m not saying everyone should take it,” Brecka clarified. “But in Dana’s case, personalised nutrition and protocols made a massive difference.”
‘This saved my life’
White has credited Brecka and the Superhuman Protocol with giving him a second chance. “I feel like I’m 25 again,” he’s said in interviews. “I have more energy, better sleep, and I’ve never felt stronger.”
He says the transformation wasn’t about just living longer, it was about living better.
And the results are hard to ignore. In just a few months, Dana White went from a high-risk health case to someone thriving in middle age, all without weight-loss drugs or any kind of surgeries. Dana White’s transformation story shows that drastic improvements in health are possible, even when things look tough and impossible.
