Get a Full Body Workout in 10 Minutes by Doing NOTHING | Biohacks

Dave Asprey

Nov 28, 2025

Episode description

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.

Watch this episode on YouTube for the full video experience:

https://www.youtube.com/@DaveAspreyBPR

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 fl

Episode description

Watch this episode on YouTube for the full video experience:

https://www.youtube.com/@DaveAspreyBPR

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 fl

Mindsip insights from this episode:

Stimulate nitric oxide release with vibration plate shearing force

The rapid up-and-down movement on a vibration plate creates a 'shearing' force on blood vessel linings, which stimulates a whole-body release of nitric oxide.

#circulation

#exercise

#nitric-oxide

Incorporate isometric holds to enhance vibration benefits

To maximize the benefits of vibration, you should hold static positions (isometrics) like a plank and let the plate do the work, rather than performing dynamic movements.

#circulation

#exercise

#strength

Choose whole-body vibration over walking for better circulatory health

Whole-body vibration is superior to walking because it provides more circulatory benefits without the joint stress that can worsen conditions like arthritis.

#arthritis

#circulation

Train your nervous system to improve balance with vibration plates

Simply standing on a vibration plate trains your nervous system to react faster, which can significantly improve your balance and ability to sense the ground.

#balance

#device

#exercise

#posture

Activate tissues with vibration plate warmup for optimal performance

Using a vibration plate as a warmup activates tissues and increases circulation without depleting the energy needed for a max lift or competitive event.

#equipment

#exercise

#safety

Enhance erections with vibration plate for improved circulation

The significant increase in nitric oxide and circulation from using a vibration plate has anecdotally helped elderly men achieve erections.

#circulation

#erection

Maximize pelvic floor strength with Kegels on vibration plate

Performing Kegels on a vibration plate can maximize muscle activation and help strengthen the pelvic floor, which may resolve issues like stress incontinence.

#circulation

#erection

#muscle

#pelvic-floor

Utilize whole-body vibration to enhance circulation without traditional exercise

Whole-body vibration is a 'cheat code' that lets you bypass the negative aspects of exercise and go straight to the positive outcomes like improved circulation.

#circulation

#device

#exercise

#pelvic-floor

Choose tri-planar vibration plates for safe and effective workouts

Effective vibration plates must move in three dimensions (tri-planar), as cheaper two-dimensional 'teeter-totter' machines can be ineffective and potentially harm your spine.