Dana White Workout and Diet


Born: 1969

Dana White Jr was born in Connecticut, but his family moved around a lot, including to Las Vegas, Massachusetts, and Maine. He tried college twice, at Quincy and UMass, but dropped out and worked instead doing odd jobs like bouncer, bellhop, and asphalt layer. White picked up boxing as a teen and considered going pro, but then switched to teaching boxercise classes. He returned to Las Vegas in the 1990s and trained in jiu-jitsu, eventually becoming manager to Tito Ortiz and Chuck Liddell. In 2001, White facilitated sale of the UFC, and became its president. When the UFC merged with the WWE, White became CEO of the new company. He is married and has 3 kids. White has millions of followers on social media. He is 5 feet, 10 inches tall and weighs about 200 lbs.

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Dana White’s Diet

Diet Summary

White loves food, but he has encountered a few health issues including extremely high triglyceride levels. In 2022, his doctors said he would only live about another 10 years if he did not take steps to improve his health. White has taken up the ketogenic diet (high fat, medium protein, low carb), which he says has been extremely helpful. It allows him to eat his faves like bacon and sausage while not feeling deprived. He has breakfast and lunch at the office during the week. His personal chef cooks for him on weekends.

Estimated Macros

Medium Protein

Low Carb

High Fat

Diet Details

Dream Kitchen

White’s house is full of fridges, including a dedicated ice cream freezer.


White digs breakfast food like eggs and sausage. He loves it that the keto diet lets him eat these things every day.

Picky Eater

White has strong food preferences. Some of the things he’s not a fan of include seafood, garlic, onions, and peppers.

Serious Sweet Tooth

White has a major sweet tooth. He loves ice cream, sugary drinks, donuts, candy and all desserts, but has had to give them up for health reasons.

What to Eat

  • Healthy fats
  • Eggs
  • Sausage
  • Bacon
  • Olive oil
  • Avocados
  • Meat
  • Water

What to Avoid

  • Sugar
  • High carb foods
  • Empty calorie foods
  • Fast food
  • Processed foods
  • Junk food
  • Chemicals

White on food

‘I love to eat.’

White on his diet

‘I would have to imagine that the nutritionist down at the [UFC Performance Institute] would not be impressed by the choices that I make daily on my eating and nutrition.’

White on his favorite fro-yo

‘I like to have my Pinkberry. I have this one store in midtown Manhattan that will stay open late for me.’

Dana White’s Workout Routine

Workout Routine

Boxed Out

White says he’s been boxing for so long, it sometimes bores him. He has started switching things up and adding in weightlifting.

Modest Goals

White works out regularly. He says he isn’t looking to get shredded or set any records. His two main goals are to not gain weight and to not get hurt.

Get Help

White had always worked out on his own, but he says hiring a personal trainer has made a huge difference, and he says everyone should try it.

Daily Dose

White works out 6 days a week. He does some form of cardio Monday to Friday, and circuit training on Saturday. He usually works out in the late afternoon, after leaving the office.

Regular Cardio

White does various boxing routines, swims, jumps rope, and runs for his cardio. He also gets the blood pumping doing circuits.

Weight Training

White does chest, shoulders, and triceps on one day and back, legs, and biceps on another. He alternates his lifting routine between light and heavy days.

Perfect Form

White says he only uses light weights now. He works for reps and he uses perfect form.

Recovery Matters

White has a steam room and cold plunge pool, both of which he uses for recovery.

Exercise Style

A Dana White Routine

  • Warm up
    Ring circles: lateral skips around boxing ring for a few minutes
  • Shadow boxing
    3 rounds
  • Pad work
    Punch focus mitts for 4-6 rounds
  • Run on treadmill
    1 mile
  • Jump rope
    9 min
  • Weight training
    Chest, shoulders, triceps
    Back, legs, biceps
    Alternate heavy/light days
    Use perfect form

White on his motivation for exercising

‘The reason I work out is because I love food.’

White on his fitness goals

‘I’m not trying to break any records…I’m trying to not get fat. I’m trying to not get hurt.’

White on why he likes the gym

‘Coming to the gym is my quiet time, my “get my head together” time.’

White on boxing

‘I’ve been boxing my whole life, so I get bored with it sometimes.’

White on his weightlifting routine

‘I don’t do any heavy weights now. I do all lightweight, and make sure every movement is perfect, and I do it for reps.’

White on working with a trainer

‘It has completely changed everything…I recommend it to everybody.’

Dana White’s Supplements


Electrolytes and Magnesium

One is electrolytes including magnesium and potassium to help with fluid balance, metabolism, and immunity. Sufficient sodium is also essential to combat symptoms of ‘keto flu.’

Omega 3s


Omega-3s are essential for brain and heart health and to combat inflammation throughout the body.



A multivitamin is always a smart pick when you eat a restricted diet.

Vitamin D

Vitamin D

Vitamin D does many things for the body, including promote bone health, immunity, and cell growth, and it can be hard to get enough through diet alone.

Vitamin C

Vitamin C

Vitamin C can be hard to get if you are avoiding fruit and it is important for immunity.



Calcium can also be tough to get when following the keto diet, and it is essential for strong bones.

Dana White’s Lifestyle

Veteran Insomniac

White only sleeps 3-6 hours per night. He is a self-admitted workaholic.

Never Worked a Day in His Life

White loves his job. He says there’s nothing he’d rather do than go to work or talk about work.

Health Issues

White was diagnosed with Meniere’s disease, a disorder of the inner ear. He says it is due to a fight when he was young. He says Orthokine treatment has been very helpful.

Nice Digs

White bought 4 mansions in the Pine Island Court in Las Vegas, which he combined to make a mega-mansion for his family.

Private Table

White plays high stakes blackjack. He’s pretty lucky too, and in consequence has been limited at several Las Vegas casinos. But he has a private casino table that is always open.

Samurai FanBoy

In 2018, White appeared on the tv show Pawn Stars and bought about $60,000 of Katana swords. They now decorate his office.

Football FanBoy

White was a Patriots fan since childhood, and attempted to negotiate a deal to bring Tom Brady and Ron Gronkowski to Las Vegas in 2020.

Beastie Bestie

White is also a fan of the Beastie Boys. He has one of their hand-signed guitars, and was deeply affected by the passing of band member Adam Yauch.

White on his job

‘I love what I do. It’s not work for me; it’s fun.’

White on Meniere’s disease:

‘It’s like vertigo, but on steroids.’

White on changing the world:

‘Anything can be changed…Things that are broken can be fixed. And you don’t have to be some billionaire or millionaire to do it. You just have to be a person with a vision and the passion to do it.’

White on success

‘Nothing comes easy. Success doesn’t just drop into your lap. You have to go out and fight for it every day.’

White on freedom in America

‘Whoever you are, this is America. You can believe or do whatever you want.’

White on his politics

‘Everybody thinks I’m a Republican, but I’m not.’

White on staying focused

‘The amount of negativity I hear on a daily basis is unbelievable. But that’s the kind of stuff you have to tune out.’

White on mistakes

‘I’ve been wrong before and I’ll be wrong again.’

White on tackling the impossible

‘I love doing things that people say can’t be done.’

White on his life

‘The thing where I’ve been lucky is, I knew exactly what I wanted to do.’

White on gambling

‘I’d bet a million dollars a hand if they’d let me.’

White on the death of Beastie Boy Adam Yauch

‘I seriously haven’t been impacted by a death in a long time like I was with the Beastie Boys.’

Recommended Products

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