The Reset

The habits

• Morning daylight walk, 15 min

  Daily · at 07:00

• Cardio intervals: 3 min easy, 30 s hard, x3

  Mon Wed Fri

  Hard means breathing hard but in control. Start gently if you are new to exercise.

• Strength session, 45 min

  Tue Thu Sat

• Low-sugar, whole-food meals

  Daily

• 12-hour overnight eating break

  Daily · 12 h fast

  For example, from 8 PM to 8 AM. Skip fasting if you are pregnant, diabetic, underweight or have a history of disordered eating.

• Same bedtime every night

  Daily · at 22:30

• Eat within a 6-hour window

  Weekdays · 18 h fast · Advanced

  He has reported eating only from about 2 to 7 PM, on a strict keto plan, and a multi-day water fast. Talk to your doctor before long fasts or very low-carb diets, especially if you take medication.

Not affiliated with or endorsed by Dana White. Based on publicly reported routines. General wellness information, not medical advice. Check with a doctor before big changes to your training, sleep or eating.

Optional goal

1. Milestone 1

   Know your numbers (Weeks 1–2)

   Baseline set

   • Book a check-up and blood work with your doctor
   • Write down your weight, waist and resting heart rate
   • Clear sugary drinks and snacks out of the house
   • Pick your fixed bedtime

2. Milestone 2

   Build the routine (Weeks 3–10)

   8 weeks of steady habits

   • Hit every interval and strength session for two weeks straight
   • Plan the week’s meals every Sunday
   • Re-measure your weight, waist and resting heart rate at week 6
   • Repeat your blood work and compare with your doctor