Can You Achieve “Superhero” Status with a Water Fast? Dana White’s Experience

Dana White, the president of the Ultimate Fighting Championship (UFC), recently garnered attention for completing an 86-hour water fast.

Known for his relentless drive and work ethic, White took to Instagram to share his experience with his followers, providing a rare glimpse into his personal life and wellness routine.

He shared his experience through a Reel, capturing the highs, the lows, and everything in between.

Trying out water fasting pushed him physically and mentally, making him stronger in both aspects.

What is a Water Fast?

A water fast involves abstaining from all food and consuming only water for a specific period.

These fasts typically range from 24 to 72 hours but can be longer with medical supervision.

In Dana White’s case, he undertook an 86-hour water fast, which is considered quite lengthy.

People undertake water fasts for a variety of reasons, including:

  • Weight loss: This is a common reason, though water weight loss is usually regained quickly.
  • Improved health: Some believe fasting can improve blood sugar control, reduce inflammation, or even boost the immune system, though research is ongoing.
  • Detoxification: While the body naturally detoxifies itself, some people believe fasting aids this process, but there’s no scientific evidence to support this.
  • Spiritual reasons: Fasting is a practice in many religions for spiritual growth and self-reflection.

Dana White’s Fasting Journey

Dana White’s 86-hour water fast was a journey that pushed his physical and mental boundaries.

He documented his experience on Instagram, providing his followers with a day-by-day account of his progress.

On the first day, White described feeling normal and energetic, despite not consuming any food. As the hours turned into days, he experienced periods of hunger, but they were manageable. He continued his daily routine, which included running the UFC, working out, and even attending events.

By the third day, White claimed to feel like a superhero. He reported heightened senses, increased energy levels, and an overall sense of well-being. He also mentioned that he did not feel the need for food or sleep.

White also shared some of the alleged health benefits of water fasting. He cited studies claiming that fasting for 72 hours or more could regenerate the entire immune system and kill old and damaged cells.

He also mentioned a study that suggested a 70% chance of not getting cancer, Alzheimer’s, and other diseases if one does a 72-hour water fast four times a year.

Products Dana White Used During his Fasting Journey.

Kettle & Fire Broth Bone

Kettle & Fire Broth Bone

The Science Behind Water Fasting

Water fasting has been the subject of numerous scientific studies, with researchers exploring its potential benefits and risks.

Dana White mentioned a few of these studies during his Water Fast, claiming they highlight the health benefits of this practice.

One of the studies White referred to suggests that fasting for 72 hours or more could regenerate the entire immune system and kill old and damaged cells.

This is based on the concept of autophagy, a process where the body cleans out damaged cells, in order to regenerate newer, healthier cells.

However, it’s important to note that while some studies have shown promising results, more research is needed to fully understand the impact and effectiveness of water fasting on the immune system.

White also mentioned a study that suggested a 70% chance of not getting cancer, Alzheimer’s, and other diseases if one does a 72-hour water fast four times a year.

While it’s true that some research has suggested that fasting may reduce the risk of chronic diseases, the claim of a 70% reduction is not universally accepted.

The relationship between diet, fasting, and disease is complex and influenced by many factors, including genetics and lifestyle. Therefore, it’s crucial to approach such claims with caution.

If you’re interested in learning more, here are some reputable resources:

The Pros and Cons of Water Fasting

Before diving into a water fast, consider both its pros and cons carefully.

Like any health practice, water fasting has its benefits and drawbacks that should be weighed before starting.

Weight Loss:

  • Pros: Water fasting can lead to quick weight loss, primarily water weight at first.
  • Cons: This weight loss is often temporary, and muscle loss can occur alongside fat loss. Regaining weight after the fast is also common.

Health Benefits (potential):

  • Improved Blood Sugar Control: Some studies suggest fasting may improve insulin sensitivity, potentially benefiting those with prediabetes or type 2 diabetes.
  • Reduced Inflammation: Fasting may help lower inflammation markers in the body, which is linked to various chronic diseases.
  • Cellular Repair: Fasting may trigger autophagy, a cellular cleaning process that removes damaged cells and promotes regeneration.

However, the research on these benefits is ongoing and often involves short-term studies. More long-term data is needed.

Health Risks:

  • Dehydration and Electrolyte Imbalance: These are the most common risks, especially during longer fasts.
  • Nutrient Deficiencies: Fasting deprives your body of essential nutrients, which can be harmful over time.
  • Muscle Loss: Your body may break down muscle tissue for energy during a fast, impacting metabolism and strength.
  • Low Blood Sugar: This can lead to dizziness, fatigue, and even fainting, especially for people with diabetes.
  • Headaches, Irritability, and Difficulty Concentrating: These are also common side effects.

Water fasting is not suitable for everyone, particularly those with certain health conditions, pregnant or breastfeeding women, and children.

Expert Opinions

Many healthcare professionals express concerns about the practice, particularly when it’s done without medical supervision.

Nutritionist’s Perspective

Sharanya Shastry, a Sports and Clinical Dietician-Nutritionist at Apollo Spectra Hospital, Bangalore, explains that water fasting is generally done for a period of 24 hours to three days.

However, she stresses that these fasts should be strictly avoided by certain groups, including people who are advised fluid restriction by the doctor (cardiac and renal patients), are susceptible to migraine, gout, type 1 and type 2 diabetes mellitus, eating disorders, along with pregnant women, children and the geriatric population.

Kaytee Hadley, a Richmond, Virginia-based functional medicine dietitian, also warns that water fasting might be associated with several risks. “Skipping meals means missing out on vital nutrients that sustain our bodies,” says Hadley.

She notes that this can lead to several serious short-term side effects, including low blood sugar, sudden drops in blood pressure, fatigue, dizziness, and nausea.

Doctor’s Perspective

From a medical perspective, Dr. Robert Glatter, a professor of emergency medicine at Lenox Hill Hospital Northwell Health, advises to avoid water fasting at all costs.

He has seen firsthand the dangers of water fasting in his two decades of working in the emergency department.

Dr. Alan Goldhamer, founder and education director of TrueNorth Health Center in Santa Rosa, California, has supervised fasts for thousands of patients and seen many health benefits.

However, he also acknowledges the need for medical supervision during a fast.

Risks Associated with Water Fasting

Water fasting carries several risks, including nutrient deficiencies, dehydration, and dangerous changes in blood pressure.

Extended periods of fasting can also lead to orthostatic hypotension, a drop in blood pressure when you stand up, which can cause dizziness and fainting.

In severe cases, water fasting can lead to heart arrhythmias and even death.


Water fasting has been in the spotlight recently, with UFC President Dana White sharing his experience with an 86-hour water fast.

While it can lead to quick weight loss and may offer some potential health benefits like improved blood sugar control or reduced inflammation, water fasting also comes with potential risks.

Consulting with a doctor or registered dietitian is crucial before attempting a water fast.

They can help you determine if it’s safe for you and recommend a plan that aligns with your health goals.


Hi there, I'm Pranay, a fitness enthusiast who loves working out regularly and staying in shape. I'm passionate about health and fitness, and I'm always on the lookout for new and exciting ways to stay active and healthy.

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