Podcast Summary

Episode Overview

Podcast: The Human Upgrade: Biohacking for Longevity & Performance
Host: Dave Asprey
Guest: Dr. Tommy Rhee, Board Certified Chiropractor & Former Tampa Bay Buccaneers Team Chiropractor
Episode: Get a Full Body Workout in 10 Minutes by Doing NOTHING | Biohacks : 1372
Date: November 28, 2025

In this episode, Dave Asprey explores the science and practical benefits of whole body vibration (WBV) platforms, most notably the Power Plate, with expert Dr. Tommy Rhee. Together, they discuss how WBV can effectively improve circulation, lymphatic drainage, nervous system function, and physical performance—sometimes delivering comparable benefits to exercise in a fraction of the time. The conversation demystifies common misconceptions, details the ideal use cases, and provides actionable insights for individuals of all fitness levels, from pro athletes to those with physical limitations.

Key Discussion Points & Insights

1. Whole Body Vibration: The Science & Skepticism

WBV as a “Cheat Code”:
WBV platforms, like Power Plate, allow users to access the benefits of exercise—specifically increased circulation and microcirculation—without physical exertion.
"This is like a cheat code. ...You can bypass all the exercise downfalls and go right into the outcome, which is that circulation, good health outcome." (00:01, B)
Industry Skepticism & Science:
Despite skepticism, especially on social media and from "gym bros", there is substantial scientific support, including benefits for nitric oxide production, circulation, and lymphatic drainage.
"There's a ton of science here. ...People kind of look down on this whole type because it's too easy, doesn't make sense. ...You can do everything in 10 minutes if you really want the secret." (15:58, B)

2. How Does WBV Work?

Biological Mechanisms

Biological Activation:
Similar to the aftereffects of exercise, WBV stimulates "biological activation," primarily through nitric oxide release, which leads to blood vessel dilation and improved circulation.
"Whole body vibration... gets you that benefit that you're looking for from exercise..." (02:04, B)
Nitric Oxide Production:
The shearing force generated by vibration mimics the effect of movement on vessels, activating nitric oxide and enhancing blood flow throughout the body.
Microcirculation & Lymphatic Effects:
WBV enhances microcirculation in small blood vessels (eyes, toes, heart) and lymphatics, helping to clear metabolic waste and reduce fluid retention.
"It oxygenates that tissue on the other end." (13:18, B)

3. Comparisons: WBV vs. Traditional Exercise

Time Efficiency:
According to Dr. Rhee, just 10 minutes of standing on a Power Plate delivers comparable circulatory and vascular benefits to a much longer walk, due to the high-frequency vibration.
"10 minutes of standing on the power plate on a low-level setting... it's about 10 minutes." (06:07, B)
Reduced Joint Stress:
Particularly beneficial for older adults or those with injuries, as WBV eliminates impact and reduces risk of overuse or joint damage seen in running or walking.
Adaptability for All Ages:
WBV can be a warmup tool for athletes, an injury rehabilitation aid, or a foundational movement practice for the elderly/mobility-restricted.

4. Neurological & Sensorimotor Benefits

Balance and Proprioception:
The platform’s triplanar motion (up/down, side-to-side, front/back) strengthens intrinsic muscles and challenges the sensory system—improving balance, proprioception, and nervous system responsiveness.
"You're really training it [proprioception] to get involved with high velocity of the frequencies. ...Once you stationary at that high frequency, then stand on the ground in your balancing, especially one legged, oh, it's so much better." (24:54, B)
Mood and Stress Regulation:
Users report feeling a “runner’s high” post-session—experiencing calm, clear-headedness, and stress relief.

5. Specific Techniques & Protocols

Static vs. Dynamic Movements:
Simply standing yields significant benefits. Advanced users may add planks, squats, “farmer’s walk” (holding weight), or single-leg balances to amplify effects.
Isometric Holds for Targeted Benefits:
"If you want...muscle activation and then the actual shearing...do an isometric hold...because the shearing will maximize." (12:29, B)
Best Practices:
- Start at low frequencies; increase as balance and strength improve.
- For circulation/lymphatics, use low and moderate settings.
- For balance, progress to one-legged stance as confidence grows.
Accessibility:
WBV is safe for most groups—including elderly, those with edema, and even children. For severely immobilized individuals, simply placing feet on the device while seated offers entry-level benefit.
"Have a seat, put your feet up there and then start with that process...eventually want to get standing on that thing." (41:15, B)

6. Device Quality & Safety

Triplanar vs. “Teeter-Totter” Devices:
Many cheap devices only move side to side (“teeter-totter”), which may be harmful (increasing low-back injury risk) and don’t deliver the comprehensive benefits of a triplanar device like Power Plate.
"I've seen so many people on these...cheaper machines that rock back and forth...it's just a recipe for screwing up your low back." (21:35, A)
Power Plate Endorsement:
After extensive real-world and clinical testing, Power Plate is recommended for its safety, efficacy, and true 3D motion.

7. Use Cases Across Populations

Professional Athletes:
Used by most pro teams for warm-ups—prepares tissue efficiently without depleting energy reserves.
"Funny thing is that pro athletes...pretty much every pro team has the Power Plate. ...They all use it for warm-up." (25:09, B)
Middle-aged & Older Adults:
Provides exercise benefits without joint wear, supports injury recovery, and maintains functional movement.
Women’s Health:
Particularly effective for pelvic floor strengthening and incontinence prevention (i.e., “sneeze peeing”).
"There's a better benefit for females when it comes to the pelvic floor syndrome...do your Kegels and then get on Power Plate." (31:45, B)
Men’s Health:
Reported improvements in erectile function by enhancing nitric oxide and local circulation in elderly men.
Frequent Travelers/Desk Workers:
Effective for counteracting circulatory stasis from prolonged sitting or flying.

Notable Quotes & Memorable Moments

On WBV as a Workout Substitute:
- “It’s simple. You just stand there and you’re getting more benefits than going for a 10 minute walk.” (00:51, A)
- “With Power Plate, there's no movement. You just stand there and you're getting that shearing, which is the nitric oxide activation.” (09:08, B)
On Lymphatics and Edema:
“When you stand on a plate, you're doing these micro contractions. ...You're trying to pump everything up from your distal end, your feet, back up into the core of your body where you can dump it out.” (14:20, B)
On Proprioception:
“Power plate increases that sensory neuron and say, hey, I can feel the ground now. I can see where I'm at.” (23:24, B)
On Effortlessness:
"Remember Power Plate. The best thing about Power Plate is the effort. There’s no effort to stand there. And that’s the benefit of this whole thing." (40:11, B)
On Run-of-the-Mill Devices:
“You can go to Amazon and you can buy a $300 teeter totter style...it will trash your back...there's a reason that I vet equipment the way that I do and I think the Power Plate works really, really well.” (34:33, A)
On the Feeling After Using WBV:
"That tingling sensation...that's a good sign to [biophysicists]; it says nitric oxide is releasing...when they run hard and they stop, it's the same sensation. So what's the difference? Except for one's with effort, one's just standing." (28:16, B)
On Mood and Mental Clarity:
“It’s like that runner’s high without the running...when I come off of that thing, it’s like I’m a new person...It’s that parasympathetic activation.” (33:45, B)
On Power Plate Routine:
“Power plate is my cup of joe. I have to have that in my morning routine. ...When I’m stressed out, I’ll jump on power plate. ...You just stand on a thing and it’s going to do its job.” (35:57, B)

Timestamps for Important Segments

00:51 — Overview of WBV benefits; introduction of Dr. Rhee
02:01-03:22 — "Biological activation" explained
04:01-05:59 — Nitric oxide, circulation, shearing effects
06:07 — Dosage: 10 minutes, low-level setting
09:03-09:53 — WBV vs. walking for aging adults/joint health
10:07-11:20 — Neurological benefits, proprioception
13:13-14:20 — Microcirculation & lymphatic effects
17:34-19:21 — Using WBV for warmup—athletes and young adults
21:35-22:52 — Dangers of non-triplanar devices
23:24-24:54 — WBV for sensory feedback and balance
25:09-26:27 — WBV in pro sports
29:11-32:26 — Loaded/static holds (e.g., “farmer’s vibe”), pelvic floor, benefits for men & women
33:45-34:33 — Mood, stress relief, and endnotes on scientific validation
35:57-36:44 — Dr. Rhee's daily routine
38:15-40:42 — Mini trampoline vs. Power Plate; ease and time efficiency
41:15-41:52 — WBV for people with significant mobility restrictions

Conclusion & Final Thoughts

This episode positions whole body vibration—specifically triplanar platforms like Power Plate—as a highly efficient, science-backed biohack for enhancing circulation, supporting recovery, aiding balance, improving lymphatic flow, and even boosting mood. Dr. Rhee and Dave Asprey recommend it as an accessible entry point into physical renewal for almost anyone, championing its unique time efficiency and safety profile.

Best for: Older adults, those recovering from injury, busy professionals, athletes, mobility-restricted populations, and anyone looking for a "shortcut" to the core physiological benefits of movement.

"It’s simple. You just stand there and you’re getting more benefits than going for a 10 minute walk." (00:51, A)

For more detailed protocols or to try Power Plate, visit upgrade labs or powerplate.com/dave for a special offer mentioned in the show.

Podcast Summary

Episode Overview

Key Discussion Points & Insights

1. Whole Body Vibration: The Science & Skepticism

WBV as a “Cheat Code”:
WBV platforms, like Power Plate, allow users to access the benefits of exercise—specifically increased circulation and microcirculation—without physical exertion.
"This is like a cheat code. ...You can bypass all the exercise downfalls and go right into the outcome, which is that circulation, good health outcome." (00:01, B)
Industry Skepticism & Science:
Despite skepticism, especially on social media and from "gym bros", there is substantial scientific support, including benefits for nitric oxide production, circulation, and lymphatic drainage.
"There's a ton of science here. ...People kind of look down on this whole type because it's too easy, doesn't make sense. ...You can do everything in 10 minutes if you really want the secret." (15:58, B)

2. How Does WBV Work?

Biological Mechanisms

Biological Activation:
Similar to the aftereffects of exercise, WBV stimulates "biological activation," primarily through nitric oxide release, which leads to blood vessel dilation and improved circulation.
"Whole body vibration... gets you that benefit that you're looking for from exercise..." (02:04, B)
Nitric Oxide Production:
The shearing force generated by vibration mimics the effect of movement on vessels, activating nitric oxide and enhancing blood flow throughout the body.
Microcirculation & Lymphatic Effects:
WBV enhances microcirculation in small blood vessels (eyes, toes, heart) and lymphatics, helping to clear metabolic waste and reduce fluid retention.
"It oxygenates that tissue on the other end." (13:18, B)

3. Comparisons: WBV vs. Traditional Exercise

Time Efficiency:
According to Dr. Rhee, just 10 minutes of standing on a Power Plate delivers comparable circulatory and vascular benefits to a much longer walk, due to the high-frequency vibration.
"10 minutes of standing on the power plate on a low-level setting... it's about 10 minutes." (06:07, B)
Reduced Joint Stress:
Particularly beneficial for older adults or those with injuries, as WBV eliminates impact and reduces risk of overuse or joint damage seen in running or walking.
Adaptability for All Ages:
WBV can be a warmup tool for athletes, an injury rehabilitation aid, or a foundational movement practice for the elderly/mobility-restricted.

4. Neurological & Sensorimotor Benefits

Balance and Proprioception:
The platform’s triplanar motion (up/down, side-to-side, front/back) strengthens intrinsic muscles and challenges the sensory system—improving balance, proprioception, and nervous system responsiveness.
"You're really training it [proprioception] to get involved with high velocity of the frequencies. ...Once you stationary at that high frequency, then stand on the ground in your balancing, especially one legged, oh, it's so much better." (24:54, B)
Mood and Stress Regulation:
Users report feeling a “runner’s high” post-session—experiencing calm, clear-headedness, and stress relief.

5. Specific Techniques & Protocols

Static vs. Dynamic Movements:
Simply standing yields significant benefits. Advanced users may add planks, squats, “farmer’s walk” (holding weight), or single-leg balances to amplify effects.
Isometric Holds for Targeted Benefits:
"If you want...muscle activation and then the actual shearing...do an isometric hold...because the shearing will maximize." (12:29, B)
Best Practices:
- Start at low frequencies; increase as balance and strength improve.
- For circulation/lymphatics, use low and moderate settings.
- For balance, progress to one-legged stance as confidence grows.
Accessibility:
WBV is safe for most groups—including elderly, those with edema, and even children. For severely immobilized individuals, simply placing feet on the device while seated offers entry-level benefit.
"Have a seat, put your feet up there and then start with that process...eventually want to get standing on that thing." (41:15, B)

6. Device Quality & Safety

Triplanar vs. “Teeter-Totter” Devices:
Many cheap devices only move side to side (“teeter-totter”), which may be harmful (increasing low-back injury risk) and don’t deliver the comprehensive benefits of a triplanar device like Power Plate.
"I've seen so many people on these...cheaper machines that rock back and forth...it's just a recipe for screwing up your low back." (21:35, A)
Power Plate Endorsement:
After extensive real-world and clinical testing, Power Plate is recommended for its safety, efficacy, and true 3D motion.

7. Use Cases Across Populations

Professional Athletes:
Used by most pro teams for warm-ups—prepares tissue efficiently without depleting energy reserves.
"Funny thing is that pro athletes...pretty much every pro team has the Power Plate. ...They all use it for warm-up." (25:09, B)
Middle-aged & Older Adults:
Provides exercise benefits without joint wear, supports injury recovery, and maintains functional movement.
Women’s Health:
Particularly effective for pelvic floor strengthening and incontinence prevention (i.e., “sneeze peeing”).
"There's a better benefit for females when it comes to the pelvic floor syndrome...do your Kegels and then get on Power Plate." (31:45, B)
Men’s Health:
Reported improvements in erectile function by enhancing nitric oxide and local circulation in elderly men.
Frequent Travelers/Desk Workers:
Effective for counteracting circulatory stasis from prolonged sitting or flying.

Notable Quotes & Memorable Moments

On WBV as a Workout Substitute:
- “It’s simple. You just stand there and you’re getting more benefits than going for a 10 minute walk.” (00:51, A)
- “With Power Plate, there's no movement. You just stand there and you're getting that shearing, which is the nitric oxide activation.” (09:08, B)
On Lymphatics and Edema:
“When you stand on a plate, you're doing these micro contractions. ...You're trying to pump everything up from your distal end, your feet, back up into the core of your body where you can dump it out.” (14:20, B)
On Proprioception:
“Power plate increases that sensory neuron and say, hey, I can feel the ground now. I can see where I'm at.” (23:24, B)
On Effortlessness:
"Remember Power Plate. The best thing about Power Plate is the effort. There’s no effort to stand there. And that’s the benefit of this whole thing." (40:11, B)
On Run-of-the-Mill Devices:
“You can go to Amazon and you can buy a $300 teeter totter style...it will trash your back...there's a reason that I vet equipment the way that I do and I think the Power Plate works really, really well.” (34:33, A)
On the Feeling After Using WBV:
"That tingling sensation...that's a good sign to [biophysicists]; it says nitric oxide is releasing...when they run hard and they stop, it's the same sensation. So what's the difference? Except for one's with effort, one's just standing." (28:16, B)
On Mood and Mental Clarity:
“It’s like that runner’s high without the running...when I come off of that thing, it’s like I’m a new person...It’s that parasympathetic activation.” (33:45, B)
On Power Plate Routine:
“Power plate is my cup of joe. I have to have that in my morning routine. ...When I’m stressed out, I’ll jump on power plate. ...You just stand on a thing and it’s going to do its job.” (35:57, B)

Timestamps for Important Segments

00:51 — Overview of WBV benefits; introduction of Dr. Rhee
02:01-03:22 — "Biological activation" explained
04:01-05:59 — Nitric oxide, circulation, shearing effects
06:07 — Dosage: 10 minutes, low-level setting
09:03-09:53 — WBV vs. walking for aging adults/joint health
10:07-11:20 — Neurological benefits, proprioception
13:13-14:20 — Microcirculation & lymphatic effects
17:34-19:21 — Using WBV for warmup—athletes and young adults
21:35-22:52 — Dangers of non-triplanar devices
23:24-24:54 — WBV for sensory feedback and balance
25:09-26:27 — WBV in pro sports
29:11-32:26 — Loaded/static holds (e.g., “farmer’s vibe”), pelvic floor, benefits for men & women
33:45-34:33 — Mood, stress relief, and endnotes on scientific validation
35:57-36:44 — Dr. Rhee's daily routine
38:15-40:42 — Mini trampoline vs. Power Plate; ease and time efficiency
41:15-41:52 — WBV for people with significant mobility restrictions

Conclusion & Final Thoughts

"It’s simple. You just stand there and you’re getting more benefits than going for a 10 minute walk." (00:51, A)

For more detailed protocols or to try Power Plate, visit upgrade labs or powerplate.com/dave for a special offer mentioned in the show.

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Summary

Podcast Summary

Episode Overview

Key Discussion Points & Insights

1. Whole Body Vibration: The Science & Skepticism

2. How Does WBV Work?

Biological Mechanisms

3. Comparisons: WBV vs. Traditional Exercise

4. Neurological & Sensorimotor Benefits

5. Specific Techniques & Protocols

6. Device Quality & Safety

7. Use Cases Across Populations

Notable Quotes & Memorable Moments

Timestamps for Important Segments

Conclusion & Final Thoughts

Summary

Podcast Summary

Episode Overview

Key Discussion Points & Insights

1. Whole Body Vibration: The Science & Skepticism

2. How Does WBV Work?

Biological Mechanisms

3. Comparisons: WBV vs. Traditional Exercise

4. Neurological & Sensorimotor Benefits

5. Specific Techniques & Protocols

6. Device Quality & Safety

7. Use Cases Across Populations

Notable Quotes & Memorable Moments

Timestamps for Important Segments

Conclusion & Final Thoughts