EP 1351
1351. Get a Full Body Workout in 10 Minutes by Doing NOTHING
In this episode of The Human Upgrade, Host Dave Asprey talks with Dr. Tommy Rhee, a board-certified chiropractor known for his innovative work in sports medicine and vibration-based therapy. You will learn how whole-body vibration triggers nitric oxide release, boosts microcirculation, clears lymphatic stagnation, improves balance and proprioception, activates fascia, and relieves the hidden damage from sitting or long flights. Dave and Dr. Rhee break down why triplanar vibration outperforms cheap two-dimensional devices, how shearing forces inside your blood vessels create circulation changes you normally only get from long workouts, and why athletes, older adults, and beginners all use this tool for warmups, joint-safe activation, stress relief, and mood support. This conversation gives you a practical, science-backed way to mimic many of the benefits of exercise while doing almost nothing. .
Subscribe To The Human Upgrade
In this Episode of The Human Upgrade™...
Most people think you need sweat, strain, or long workouts to upgrade circulation, metabolism, and energy. What if your body could unlock all of that while you stand still? This episode reveals how to get a full body workout by doing absolutely nothing, and why a few minutes of targeted vibration can activate nitric oxide, improve microcirculation, calm your nervous system, and relieve the hidden damage from sitting all day. Host Dave Asprey shows you why the simplest biohack in the room might be the most powerful one you are not using.
Host Dave Asprey sits down with Dr. Tommy Rhee, DC, a board-certified chiropractor known for his innovative approach to sports medicine and regenerative therapy. Dr. Rhee has treated professional athletes, starting NFL quarterbacks, and everyday people who want better mobility and faster recovery. He served as the official team chiropractor for the Tampa Bay Buccaneers and worked with multiple UCLA athletic programs. He also created RheeGen, a patent-pending topical transdermal stem cell cream that introduces a non-invasive path to tissue repair and pain relief. His book, The Future of Regenerative Medicine, outlines how topical stem cell treatments can transform performance and healing. Dr. Rhee’s background as a U.S. Navy aircrew member aboard S-3 Viking jets gives him a precision-driven understanding of human performance, resilience, and stress adaptation.
In this episode, Dr. Rhee explains why whole body vibration works as a cheat code for circulation, fascia mobility, balance, mood, and nitric oxide activation. He shows how vibration increases microcirculation in places your workouts never reach, why it boosts lymphatic flow better than walking, and how it sends rapid-fire sensory signals that improve proprioception and stress recovery. You also learn why older adults benefit even more from this simple tool, how athletes use it as a warmup to conserve energy, and why three plane vibration dramatically outperforms cheap two dimensional devices. Dave and Dr. Rhee show you how to pair vibration with fasting, ketosis, nootropics, supplements, Danger Coffee, and Smarter Not Harder style training for maximum biohacking efficiency.
You’ll Learn:
- How to mimic the benefits of a full workout while standing still
- Why nitric oxide drives circulation, longevity, and metabolic health
- How vibration accelerates lymphatic drainage and clears stagnation
- Why whole body vibration improves balance, sensory speed, and neuroplasticity
- How athletes warm up with vibration to protect energy reserves
- Why triplanar vibration beats two dimensional devices for real results
- How vibration supports pelvic floor strength and erectile function
- How to use vibration for joint protection, fascia mobility, and mitochondrial activation
- The daily protocol Dr. Rhee uses for stress relief, mood, and brain optimization
Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights in health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living.
New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient.
Keywords: vibration plate benefits, power plate workout, whole body vibration therapy, nitric oxide boost naturally, improve circulation fast, lymphatic drainage at home, fix leg swelling quickly, better than walking workout, passive exercise machine, joint friendly fitness, biohacking circulation hack, vibration plate for balance, how to increase microcirculation, proprioception training at home, vibration plate for seniors, rebounder vs vibration plate, fix poor circulation in legs, vibration therapy recovery, power plate warmup routine, best vibration plate for home use
***Discount on your next Power Plate: https://powerplate.com/dave ***
“This is like a cheat code. You can bypass all the exercise downfalls and go right into the outcome.”
Tommy Rhee
0:00 – Trailer
A fast preview of the surprising benefits of whole body vibration and why it may replace traditional warmups.
0:45 – Introduction: Whole Body Vibration
Dave frames the episode and explains why people misunderstand vibration as a serious biohacking tool.
2:12 – Biological Activation Explained
Dr. Rhee breaks down the concept of biological activation and why vibration triggers the effects you normally get from exercise.
4:05 – Nitric Oxide and Circulation
They explain how vibration stimulates nitric oxide through shearing forces inside your blood vessels.
5:57 – Power Plate vs Walking
Dr. Rhee compares the frequency of vibration to walking and explains why vibration delivers benefits much faster.
8:19 – Shearing Force and Fascia
They explore how shearing improves circulation, supports fascia mobility, and mimics real movement without joint stress
11:25 – Planking and Exercise Variations
Dave and Dr. Rhee discuss planks, push-ups, and targeted holds that increase muscle activation on the plate.
13:31 – Common Mistakes
Dr. Rhee explains why many users treat the plate like an exercise machine instead of a circulation tool.
15:03 – Microcirculation and Lymphatics
They dive into how vibration reaches the smallest vessels and helps move lymphatic waste out of the legs.
19:02 – Benefits for Young Athletes
Dr. Rhee shows how athletes use vibration to warm up faster without burning energy before competition.
22:15 – Types of Vibration Machines
They discuss why cheap two dimensional machines can hurt your back and why triplanar plates are safer.
25:21 – Proprioception and Balance
Dr. Rhee explains how vibration trains sensory neurons and improves balance for everyday movement.
27:08 – Pro Athletes and Warm-Up
Inside the warmup routines of pro teams and why locker room vibration sessions conserve game day energy.
34:08 – Benefits for Women
Dr. Rhee highlights pelvic floor advantages and how vibration enhances Kegel work.
35:35 – Benefits for Men
They discuss erectile function improvements tied to nitric oxide and circulation increases.
36:13 – Mood and Stress Relief
Dave and Dr. Rhee talk about the calming, parasympathetic, mood lifting effect of vibration.
37:21 – Power Plate Deal and Recommendations
Dave shares a discount link and explains why he chose this machine for Upgrade Labs.
38:53 – Frequency Settings
Dr. Rhee outlines how to choose the right vibration speed for circulation, balance, and training.
40:58 – Power Plate vs Rebounder
A comparison of vibration frequency, safety, and lymphatic benefits between trampolines and Power Plate.
44:03 – Usage for Ill or Elderly
Guidance on beginner protocols and how people with limited mobility can start safely.
46:53 – Closing Thoughts
Dave wraps up the episode with practical takeaways on using vibration as a daily biohacking tool.
**Discount on your next Power Plate: https://powerplate.com/dave **
Resources:
- Power Plate Website: https://powerplate.com/dave
- Dr. Tommy Rhee’s Website: https://rheegen.com/
- Dave Asprey’s Latest News | Go to https://daveasprey.com/ to join Inside Track today.
- Danger Coffee: https://dangercoffee.com/discount/dave15
- My Daily Supplements: SuppGrade Labs (15% Off)
- Favorite Blue Light Blocking Glasses: TrueDark (15% Off)
- Dave Asprey’s BEYOND Conference: https://beyondconference.com
- Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated
- Upgrade Collective: https://www.ourupgradecollective.com
- Upgrade Labs: https://upgradelabs.com
- 40 Years of Zen: https://40yearsofzen.com
Enjoy the show!
LISTEN:
“Follow” or “subscribe” to The Human Upgrade™ with Dave Asprey on your favorite podcast platform.
REVIEW:
Go to Apple Podcasts at daveasprey.com/apple and leave a (hopefully) 5-star rating and a creative review.
FEEDBACK:
Got a comment, idea or question for the podcast? Submit via this form!
SOCIAL:
Follow @thehumanupgradepodcast on Instagram and Facebook.
JOIN:
Learn directly from Dave Asprey alongside others in a membership group: ourupgradecollective.com.
Subscribe To The Human Upgrade
Similar Episodes
Subscribe To The Human Upgrade
BOOKS
4X NEW YORK TIMES
BEST-SELLING SCIENCE AUTHOR
Smarter
Not Harder
Smarter Not Harder: The Biohacker’s Guide to Getting the Body and Mind You Want is about helping you to become the best version of yourself by embracing laziness while increasing your energy and optimizing your biology.
Also Available
