Ultimate Fighting Championship (UFC) CEO Dana White hasn’t looked back since transforming his physique. On August 20, 2025, he detailed the keto-style diet and training split he’s following to maximize his quality of life.
White’s fitness journey has been exciting to follow. After human biologist Gary Brecka told him he had only 10 years left to live, White overhauled his diet, training, and supplementation. The results were eye-opening, as White recounts, “My life has completely changed. I’m more active. I have more energy and I’m more productive at work.”
Beyond tweaks to what he eats and lifts, White has also leveraged water fasts to transform his body. He took part in an 86-hour water fast, and when it was all done, he said it made him feel stronger, more youthful, and full of energy.
UFC CEO Dana White Breaks Down His Keto-Style Diet and Training Split at 56
In the video, White told Jay Cutler that he bench pressed 355 pounds, but after injuring his shoulder, personal records aren’t his priority.
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“In Gold’s Gym in New York, I put up 355 pounds on the bench. I don’t know, it was probably 10 or 12 years ago. I was that type of a fuckin meathead, then I blew my shoulder out.”
Instead, White is concerned with getting leaner, eating right, and enhancing his recovery.
“I’m 56 and now I work out for reps and trying to get leaner, eat right, cold plunge, all the super human shit I do with Gary Brecka. Your goals change when you get older. That’s what happened to me and I’m so lucky that I met Gary Brecka and learned this shit from him.”
White’s ‘Superhuman’ Training Split at 56
Find White’s training split below:
- Monday — Chest, Shoulders, and Triceps
- Tuesday — Back and Biceps
- Wednesday — Legs ‘Death Row’
- Thursday — Recovery Day
- Friday — Recovery Day
- Saturday — Full Body Workout
- Sunday — Recovery Day
Quality of life is his top priority, and on days White doesn’t train, he focuses on recovery strategies, like the cold plunge.
“I try to stay in great shape to live a better quality of life but I want to be able to ride for as long as I can,” adds White.
“I train Monday, Tuesday, Wednesday, I take Thursday and Friday off, and I hit it again on Saturday, but every day Monday through Sunday, I do recovery stuff every day.”
Traveling often for UFC events, White occasionally enjoys cheat meals. However, when he’s being strict, he sticks with a keto-style diet made of red meat, avocados, and berries.
“He [Dustin Poirier] said he ate red meat, avocados, and berries. Just basically like a keto-style, incredible. That’s how I normally eat when I’m doing Gary Brecka fucking shit the way that I’m supposed to.
You got to a couple places, we were just in New Orleans, one of my big problems is fried chicken. I fuckin love fried chicken. I didn’t eat it for two and a half years. We had Gus’s fried chicken in New Orleans,” said White.
White isn’t the only person to try out Gary Brecka’s superhuman protocol. Fitness influencer Jesse James West met with White to test it in person. They cold plunged together after teaming up for an extremely fatiguing back and biceps workout.
At 56 years old, White focuses on longevity and quality of life. He believes this training split, combined with a keto-style diet, lends itself to the most benefits he can reap for lasting health.
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