UFC president Dana White has been talking about his trainer, Gary Brecka, since 2022. The man impressed White with his knowledge by simply looking at his bloodwork. White’s triglyceride levels were at 764, and he was on the verge of a heart attack or stroke. However, Brecka put him through a fitness regimen that helped Dana White get his life back on track. Now, the UFC president has released a video revealing how Gary Brecka continues to help him get in better shape with the superhuman protocol.

While they walk viewers through the details of the program, the fact that it cost White $120,000 to set everything up might put off anyone willing to give it a try. But fret not, because the fitness trainer suggested how you can get the same benefits for free. However, do the free alternatives to the superhuman protocol provide the same benefit? Before knowing that, we have to learn what the superhuman protocol consists of in the first place.

A cutting-edge fitness protocol 

Dana White’s superhuman protocol is basically an optimized sleeping and morning routine. Thanks to White’s wealth, Gary Brecka had the freedom to spare no expense in designing the protocol. The cutting-edge regimen utilizes proven and experimental methods to make 54-year-old Dana White feel like 25. The first step in the method is the PMF pad.

White explained that he has the PFM pad in his bed at home and sleeps on it at night. Meanwhile, Brecka narrated that “PFM stands for Pulse Electromagnetic Field,” which optimizes sleep quality. According to the fitness trainer, it mimics “what we get from mother nature… From the surface of the earth.” Brecka claims that it helps the body recover better during sleep.

As the video progresses, recovery becomes the central theme of the superhuman protocol. White said that after waking up, he does some work and jumps into the cold plunge. The cold plunge has been making waves throughout the fitness community in the last few years. Actors like Mark Wahlberg swear by the benefits of the cold plunge, and so does Brecka.

The fitness trainer said that the cold plunge, although painful at first, has multiple benefits. It indirectly affects insulin levels, activates proteins by triggering thermogenesis, exchanges calories for heat, and releases endorphins and dopamine to improve mood. The 54-year-old said that the cold plunge gets him going every morning. Next in the protocol comes oxygen therapy.

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White performs the “well researched,” oxygen therapy after the cold plunge. It takes 21% of oxygen in the air and concentrates it to 95%. White breaths in the mixture while doing moderate cardio. Yet again, Brecka puts his client through this because oxygen helps aid recovery. Step four is red-light therapy, another thing that focuses on recovery.

The therapy uses “infrared light and near-infrared light,” to “reduce inflammation… improve eyesight,” and even “empower” the mitochondria of each cell. Finally, after four stages of recovery-based therapies, Dana White ends his fitness protocol with a good old-fashioned training session. However, for anyone who doesn’t have $120,000 lying around to build a facility with all this tech, Gary Brecka has them covered.

Dana White’s trainer recommends an alternative

The fitness trainer said that anyone can get the benefits of the superhuman protocol without spending a dime. The first thing they should do in the morning is to “take your shoes off and touch Mother Earth,” said Brecka. The second step Brecka mentioned was to do eight minutes of breath work. “I follow a Wim Hof (breathing) style,” said Dana White’s trainer.

The trainer also said that people could replace red-light therapy with time in the sun. “Especially first thing in the morning there’s a very special light that happens in the first 45 minutes of the day… called First Light,” said Brecka. According to the fitness trainer, it helps reduce cortisol and fix the circadian rhythm. This would help you sleep better, much like the PFM pad.

So, can these simple alternatives to the actual superhuman protocol help you “change the trajectory” of your life? Well, Dana White’s trainer isn’t the only one making such alternative suggestions.

Do other effective free alternatives to the fitness regimen exist?

First, we’ll look at the man the fitness trainer himself mentioned, Wim Hof. Hof is nothing short of superhuman himself and has done several death-defying stunts in extreme weather conditions. According to Hof, unlocking the full potential of your breathing can unlock physical performance beyond your imagination. The good news for everyone is that Wim Hof shares his techniques for free.

The Iceman has a YouTube channel where he has guided breathing exercises for anyone willing to try them. The techniques you can access start from the very basic to advanced breathing methods. Another renowned figure in the fitness community is Andrew Humberman. Huberman also follows a morning routine that’s quite similar to the superhuman protocol.

Read More | Despite Mark Wahlberg and Others Preaching About the Cold Plunge, 43-YO IFBB Pro Reveals How It Can Slow Down Your Gains

The neuroscientist also provides his methods and protocols for free. Huberman recommends waking up around 6:00 to 6:30 am and “making a b-line” for the sun. Huberman endorses walking and basking in the morning sunlight for 10 to 15 minutes, just like Dana White’s fitness trainer does. Then comes the caffeine and a 90s period of focus work.

After work, Huberman recommends working out and finally, “deliberate cold exposure,” through an ice-cold shower. This has a similar effect to Dana White using the cold plunge. Hence, while other alternatives might not exactly copy the $120,000 setup that Dana White has, it’s enough to boost your fitness free of cost. In the Powliend, fitness is more about the commitment than the money.