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Friday 6pm - 11pm Saturday 9am - 5pm

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Delphine Ellis-Rose Holistic Health Physio, 14 rogart Street, Glasgow (2026)

19/12/2025

2 years of massage and holistic health training, 4 years of physio training, 2 years of acupuncture training, a year specialising in human nutrition, and 20+ years of working in this field.

I truly love my work and being able to combine every skill modality I have to create a unique and tailored treatment to exactly what you need.

My aim is to get you back to your normal activity levels, pain-free, and as soon as possible. I specialise in trauma related conditions and injuries.

18/12/2025

Young women and especially women over 40 should strength train.

I get asked pretty often by women in their 40's and 50's whether they should be lifting weights. Many are hesitant, worried they'll get injured... or suddenly become "too bulky."

The truth? Resistance training is one of the most powerful tools for women as you age - physically and mentally.

Here are 5 reasons to start strength training after 40:

1. We naturally lose muscle as we age
Once you hit your 30's and 40's, you begin losing muscle mass (sarcopenia). Without resistance training, strength and mobility decline faster. Lifting weights slows this down dramatically.

2. Stronger bones, joints, and metabolism.
Resistance training supports bone density, joint health, and metabolic function-huge benefits as hormones start to shift during perimenopause and menopause.

3. It's safe-when done properly.
Studies consistently show that weight training is safe and effective for middle-aged women. You don't need to lift extremely heavy weights to benefit.

4. Hormonal changes don't mean you can't build strength.
Your body simply adapts differently. You might need more recovery and smarter programming, but you can build and maintain muscle at any age.

5. Strength training is the ultimate
"future-proofing".
Think less about "bulking" and more about protecting strength, independence, and quality of life-today and decades from now.

If you're navigating your 40's or beyond, resistance training isn't just a workout strategy-it's a long-term investment in your health, strength, and confidence.

If this speaks to you and you've been thinking about starting but don't know where to begin-send me a message. Happy to guide you safely.

* PMC NIH - Sarcopenia & resistance training.
* ScienceDirect - Resistance training & women's bone health.
* PMC - Safety of resistance training in middle-aged women.

17/12/2025

The people who stay calm under pressure?

They do a few things that are worth trying:

Most people crumble because they rely on willpower in the moment. Calm people rely on habits they built long before anything went wrong.

Here are some of the habits that could make the difference:

1 They prepare their nervous system before the day starts.
🌞 Morning light, breathwork, hydration, meditation, yoga, tai chi - a calm baseline on purpose.

2. They slow down their speech.
👄 When everything speeds up, they do the opposite. It regulates the room.

3 They control their exhale.
🗣 Long exhale = "I'm safe." They do it before they respond, not after they regret it.

4 They label their emotions quietly.
🤯 Naming what they feel lowers reactivity and returns clarity.

5 They take micro-pauses between tasks.
🕉 10 seconds, one deep breath, one shoulder roll. It stops stress from stacking.

6 They respond, not react.
🤔 Neutral phrases like "Let me think about that" buy their brain time.

7 They end the day with a reset.
🚶‍♀️ Step outside, stretch, journal. They don't drag work energy into their home.

Calm isn't luck.
It's a system - and anyone can learn it.

16/12/2025

Walking is still the most powerful health intervention we overlook.

We often think of walking as light activity, but the evidence behind it is exceptionally strong and, in many cases, more compelling than what we see for medications or supplements.

A few examples from the literature:

• Cardiovascular risk:
The Harvard Alumni Health Study showed that
walking 30 minutes a day reduced coronary heart disease risk by up to 18 percent, independent of vigorous exercise.

• Mortality:
A 2020 meta-analysis in JAMA Internal Medicine found that mortality risk plateaus around 7,000 to 8,000 steps per day, and people increasing from 3,000 to 7,000 steps saw a 60 percent reduction in all-cause
mortality.

•Glucose control:
A 2022 RCT in Sports Medicine showed that 10
minute post-meal walks significantly improved
post-prandial glucose compared with a single 30 minute walk.

Mood, anxiety and stress:
NHS Walking for Health evaluations and multiple meta-analyses show that regular walking reduces symptoms of depression and anxiety and improves subjective wellbeing.
These effects are even stronger when walking in nature, with studies linking green space exposure to lower cortisol, improved mood and reduced rumination.

• Longevity and physical function:
The CARDIA study and Whitehall II cohort consistently show that low cardiorespiratory fitness, which walking improves, is one of the strongest predictors of future disability and chronic disease.

Walking is a simple, scalable way to improve health.

For many people, especially those with early
metabolic changes, a structured walking habit
provides physiological benefits that are difficult to match pharmacologically.

If you make one change for the new year, make it this one. Small daily walks, especially outdoors, have outsized effects on long-term health.

11/12/2025

Try this 30-second test that predicts how long you'll live. It's called the Asian squat, and 80% of men in their 40s can't do it.

Here's why it matters:
I asked my 52-year-old client to squat down with his heels flat on the ground. Arms out for balance. Hold for 30 seconds. He lasted 3 seconds before falling backwards. "My hips don't work like that," he laughed. I didn't laugh. I showed him the research.

The ability to deep squat predicts:
• Fall risk after 65
• Hip replacement likelihood
• Ability to get off the floor unassisted
• Overall mortality risk

In Asia, grandparents squat for hours playing with grandkids. In the UK, we may need help getting out of chairs by age 60.

Here's the test:
1. Feet shoulder-width apart
2. Squat all the way down.
3. Heels stay flat (no rising up)
4. Hold for 30+ seconds
5. Stand up without using hands
Can't do it? Your hips are ageing faster than you are.

The fix is simple:
•2 minutes daily squat holds
• Hold onto something to maintain balance
• Start with heels elevated if needed
• Lower gradually over weeks
• Add 10 seconds each week

My client?
After 90 days, he holds a perfect squat for 2 minutes. His back pain disappeared. Golf swing improved.

But here's what really got him:
"I can play on the floor with my grandson now."
That's what mobility really means. Not gym numbers. Life moments.

Your body is either opening up or closing down.

There's no standing still.
Can you pass the 30-second Asian squat test?
Try it now.

10/12/2025

The Longevity Code: 5 Physiological Levers You Can Train.

Most people chase longevity hacks. The real gains come from training the systems that predict how long and how well you live.

1. Aerobic fitness (VO2max).
One of the strongest survival predictors. Raising fitness from low to moderate drops all cause mortality risk.

2. Muscle and strength.
More strength and lean mass are linked to longer life and independence. Resistance training works at any age.

3. Daily movement vs sitting.
Too much sitting raises risk. About 30 to 40 minutes a day of brisk activity offsets much of it.

4. Protein and diet quality.
Protein helps protect muscle with age. Many adults do well around 1.0 to 1.2 g per kg per day, plus a Mediterranean-style whole food pattern.

5. Sleep regularity.
Consistency matters, not just hours. Irregular sleep timing is associated with a higher mortality risk.

Simple weekly stack
- Zone 2 cardio 3 to 4 times
- Strength 2 to 3 times.
- 7 to 10k steps daily.
- Protein-forward whole foods
- Steady sleep and wake times

Longevity is not a secret. It is physiology you train, week by week, for years.

08/12/2025

VITAMIN D ☀️
Supplement and try and get outside whenever possible.

Most people think Vitamin D is "just a vitamin," and, indeed, it is a vitamin... but this chart shows it behaves more like a hormone (a feature of several vitamins) that controls hundreds of processes in your body.

Sunlight hits your skin → your liver rewires the
molecule → your kidneys activate it → and then this tiny hormone starts regulating everything from immunity to calcium to gene expression.
This diagram shows what textbooks never make simple:

Vitamin D is controlling your:
Immune response
Bone building
Muscle function
Hormone signaling
Cell growth & cell death
Inflammation
Cancer-protective pathways
Calcium & phosphorus absorption

Even gene transcription inside the nucleus
Every cell with a Vitamin D receptor (VDR) is listening. That includes your brain, thyroid, pancreas, immune cells, prostate, breast tissue, colon, bones, and more.

Look at what's happening in the diagram:
◆ UVB light converts 7-dehydrocholesterol in the skin into previtamin D3
(this step only activates with the right wavelength of sunlight)
The liver turns it into 25(OH)D3 (the lab marker
everyone measures) This is the "circulating form" (the one your doctor tests).
◆ The kidney turns THAT into the active hormone, 1,25(OH)D3. This is the molecule that actually controls your genes. Immune cells can ALSO activate Vitamin D on their own. Meaning your vitamin D status directly affects how
strongly or weakly your immune system reacts.
◆ Bones, thyroid, parathyroid, and gut are all
communicating using this one signaling molecule. A full endocrine network most people never knew existed.

Vitamin D isn't just about "strong bones." It's a biochemical communication system that your
entire physiology depends on. And deficiency doesn't just cause low energy, it disrupts every node in this network.

Sunlight, diet, supplements, metabolism,
inflammation, liver health, kidney function...
They all determine whether this system works or collapses.
source:
Holick, M. F. (2014). Cancer, sunlight and vitamin D. Journal of Clinical & Translational Endocrinology, 1(4), 179-186.

The general Recommended Daily Intake (RDI) for vitamin D is 10 micrograms (400IU) for most adults, though specific recommendations can vary by age and location. Some sources suggest an Adequate Intake (AI) of 15mcg for older adults and higher for younger children and adolescents. Many people can get enough vitamin D through sunlight and diet, but a supplement of 10 mcg per day is recommended for those who spend little time in the sun, have darker skin, or are at risk of low vitamin D.

General recommendations
• Adults and children over 4:
Take a daily supplement of 10 micrograms (400 IU) of vitamin D, especially during the winter months.
• Specific populations:
The recommendation of 10 mcg per day also applies to pregnant and breastfeeding women, people over 65, and those who spend very little time exposed to sunlight.
• Sunlight: The skin synthesizes vitamin D when exposed to sunlight.
• Diet: Fatty fish (like salmon and mackerel), cod liver oil, egg yolks, and some mushrooms provide vitamin D. Many foods like milk, cereal, and plant-based milks are also fortified with it.

You need about 10-30 minutes of midday sun exposure on your face and arms several times a week for vitamin D, but it varies by skin tone (darker skin needs longer), time of year (more in summer), and UV index. Aim for short bursts, avoid sunburn (skin turning pink), and use sunscreen after initial exposure to protect against skin cancer, as even cloudy days offer some benefit.
Recommended Times & Factors
• Lighter Skin: 10-15 minutes between April and September.
• Darker Skin: 25-40 minutes, or longer, to get the same effect.
• Midday Sun (11 am - 3 pm): Strongest UVB rays for vitamin D production.
• All Year: In the UK (and similar latitudes), sunlight is strong enough for vitamin D between April and September; supplements are often needed October-March.

05/12/2025

Attached is a short meditation I’ve recorded to help you gently return to a sense of calm. I discovered the benefits of regular meditation many years ago, and since then I’ve developed a practice that blends mindful breathing with guided visualisation.

I offer this as a unique, stand-alone therapy—available individually or in groups—or as a complementary addition to Yoga sessions or hands-on therapeutic treatments.

The Science Behind Meditation
Meditation has been widely studied in neuroscience, psychology, and physiology, and research consistently shows measurable benefits for both brain and body. Regular practice reduces activity in the amygdala — the part of the brain responsible for the stress response — which can lower levels of cortisol, the body’s primary stress hormone. At the same time, meditation increases activation in areas linked to attention, emotional regulation, and decision-making, such as the prefrontal cortex.

Physiologically, meditation supports the parasympathetic nervous system, promoting lower heart rate, reduced blood pressure, and improved heart-rate variability — a marker of resilience and overall wellbeing. Studies also show improvements in sleep quality, immune function, and the body’s ability to recover from stress.

Long-term meditation can even lead to structural changes in the brain, including increased grey matter density in regions associated with memory, empathy, and self-awareness.

In short, meditation is not just relaxing — it produces real, measurable changes that support mental clarity, emotional stability, and physical health.

03/12/2025

Teaching nutrition in primary schools is already making a meaningful difference. If this became standard practice nationwide, we could start reversing current health trends, improving overall wellbeing, and reducing the £10 billion the NHS spends each year on heart disease alone. This is what long-term health policy should look like.

National Diet and Nutrition Survey (2019–2023): Summary of Key Findings

✨️Fruit and Vegetables:
Average intake: 3.5 portions per day.

For comparison:
Mediterranean countries average 12 portions per day. Blue Zone populations (known for high numbers of healthy centenarians) often consume 30+ portions daily.

Fruits and vegetables supply essential vitamins, minerals, fibre, and antioxidants. They support immunity, aid digestion, and lower the risk of chronic diseases such as heart disease, stroke, and some cancers.

✨️Fibre Intake

Average intake: 15g per day — around half the recommended amount.

Adequate fibre improves digestion, helps with weight management, stabilises blood sugar, and reduces the risk of heart disease, type 2 diabetes, and certain cancers.

✨️Free Sugar Intake

Free sugar consumption is more than double the recommended level:

Recommended: 5% of total energy intake

Actual: 10–12.5%

Most free sugar comes from sugar-sweetened drinks.

Excess sugar contributes to weight gain, type 2 diabetes, heart disease, and liver disease.

✨️Vitamin D Status

1 in 4 children have low vitamin D levels.

Vitamin D deficiency reduces calcium and phosphate absorption, essential for healthy bones, teeth, and muscles.

In children: risk of rickets

In adults: osteomalacia, bone loss, and higher fracture risk

It may also cause muscle weakness, immune dysregulation, and raise the risk of some chronic diseases.

✨️Folate Status

1 in 10 people have low folate levels.

Folate deficiency leads to folate deficiency anaemia, causing fatigue and poor oxygen transport.

In pregnancy, low folate increases the risk of neural tube defects, such as spina bifida.

Long-term deficiency may contribute to neurological issues.

✨️Iodine Intake

Many females have low iodine levels.

Iodine deficiency can cause goitre and hypothyroidism, with symptoms including fatigue, weight gain, and sensitivity to cold.

During pregnancy, severe deficiency increases the risk of miscarriage, stillbirth, congenital abnormalities, and impaired neurological development. Even mild deficiency is linked to lower IQ.

✨️Overweight and Obesity

One-third of children and adults are overweight or obese.

Excess body weight increases the risk of heart disease, type 2 diabetes, stroke, high blood pressure, certain cancers, joint issues, sleep apnoea, and can negatively affect mental health.

✨️Iron Intake (Women)

Most women consume only two-thirds of the recommended iron intake, and 25% consume very low amounts.

Iron deficiency leads to iron deficiency anaemia, which causes fatigue, breathlessness, weakened immunity, and can cause complications in pregnancy.

✨️Selenium Intake

Selenium intake is significantly below recommended levels:

Women: around 50% of the LRNI

Men: around 25%

Low selenium can weaken the immune system, disrupt thyroid function, affect cardiovascular health, and reduce fertility.

✨️Salt Intake

Recommended maximum: 6g per day (about one teaspoon)

Average intake: 8.1g per day

Excess salt increases the risk of high blood pressure, heart attacks, and strokes.

What is in our control to change this trend:

The Benefits of Cooking Your Own Meals

Cooking your own meals can significantly improve overall health and makes it easier to meet your body’s Reference Nutrient Intake (RNI) levels, largely because you have direct control over your ingredients and preparation methods.

Improved Health Outcomes

Studies consistently show that regular home cooking is associated with:

Better Diet Quality:
People who cook frequently eat more fruits, vegetables, and whole grains, and consume less sugar, fat, and salt.

Reduced Disease Risk:
Home cooking is linked to lower risk of obesity, type 2 diabetes, high blood pressure, and some cancers.

Weight Management:
Home-cooked meals are typically lower in calories and more appropriately portioned.

Enhanced Well-being:
Cooking can reduce stress, boost confidence, and support emotional health through shared mealtimes.

Meeting Reference Nutrient Intakes (RNIs)

RNIs reflect nutrient amounts needed to meet the needs of 97.5% of the population. Cooking at home helps you meet these targets by providing:

Control Over Ingredients:
You can prioritise whole, nutrient-dense foods and avoid excessive additives, preservatives, and unhealthy fats found in convenience foods.

Tailored Nutrition:
You can adjust meals to increase specific nutrients — for example, adding extra vegetables for micronutrients or including adequate protein (UK adult RNI: 0.75g per kg bodyweight per day).

Healthier Cooking Methods:
Techniques such as steaming or microwaving preserve more vitamins than prolonged boiling or frying.

Mindful Eating:
Being involved in planning, shopping, and cooking fosters healthier long-term habits and greater awareness of what you’re eating.

01/12/2025

Sometimes exercise prescription is the key point in metabolic precision medicine. It directly influences comorbidities and weight reduction.

Exercise is therapy. You don't train just to look better. The right prescription modifies metabolism, decreases low-grade chronic inflammation, improves glycemic control, and reduces visceral fat. In metabolic medicine it's not a supplement - it's part of the treatment.

AEROBIC TRAINING
Uses oxygen to produce energy
Long sessions - moderate intensity
Metabolic benefits:
Increases caloric expenditure
Improves cardiorespiratory capacity
Reduces body fat
Helps control glucose and lipid profile
Examples: brisk walking, running, cycling, swimming, dancing.

ANAEROBIC TRAINING
Explosive short duration
Immediate energy without oxygen
Metabolic benefits:
Increases muscle mass
Raises basal metabolism
Improves insulin sensitivity
Effectively reduces visceral fat
Examples: weights, sprints, HIIT, CrossFit,
calisthenics.

How to prescribe?
The key is not choosing one, but knowing how to combine both.
Aerobic: 30-45 min / 3-5 days per week
Anaerobic (strength): 2-4 days per week
Add sleep, protein intake, and gradual progression.
Well-prescribed exercise is not a recommendation - it is a necessary integral metabolic intervention.

30/11/2025

The power of tiny habits.

These 12 daily practices take minimal time but deliver exponential returns:

1 Exercise Session
Even 20 minutes moves the health gauge.
It's not about getting ripped. It's about showing up for yourself.
2 2-Minute Rule
Procrastinating the tiny tasks keeps them in your head. If it takes 2 minutes, do it now.
3 Gratitude Practice
List 3 things you're grateful for each morning. It rewires your brain to spot opportunities instead of obstacles.
4 4-7-8 Breathing
Breathe in for 4, hold for 7, exhale for 8.
Use it before big meetings or whenever tension hits.
5 Regular Breaks
Non stop working kills creativity. Those gaps aren't wasted time. They're essential rest periods.
6 6-Second Pause
The space between stimulus and response is your thinking time. That tiny pause prevents reactive decisions.
7 Water Intake
Your brain is 73% water. Even mild dehydration tanks your decision-making.
8 Sleep Commitment
Sleep deprivation isn't a badge of honor.
Prioritize quality sleep to be at your best for yourself and others.
9 Daily Meditation
9 minutes to reset your mental operating system. It's not about emptying your mind. It's about observing it.
10 Movement Goal
10,000 steps seem daunting? Walk while you take calls. Use a standing desk. Small movement adds up.
11 Skill-Building
11 minutes learning something new.
A language, a skill, a concept. Compound interest works for knowledge too.
12 Reading Practice
12 pages daily is 24 books a year.

Make it non-negotiable. Small changes, massive impact. You don't need to overhaul your entire life to see results. Start with just one habit. Be consistent. Watch what happens.
Remember: The most successful people aren't superhuman. They've simply built better daily habits.

29/11/2025

Studying for a COSCA this year has already made a significant difference in my communication.

Sirprisingly, only 36% of people can name what they’re feeling. On average people can only identify 3 emotions, happy, sad & angry!

When you can name your feelings with precision, you engage the prefrontal cortex, the part of your brain responsible for rational thinking and decision-making. Without that clarity, emotions can cloud judgment or get buried, only to resurface in less helpful ways.
By building emotional vocabulary, you:
• Lower emotional reactivity
• Improve empathy and connection
• Enhance your ability to set boundaries
• Boost self-confidence and resilience
It all starts with being able to name what you’re experiencing.

Self-awareness is the first and arguably most essential pillar of emotional intelligence (EI). According to research, EI accounts for 58% of performance in all types of jobs. People who can accurately identify and regulate their emotions:
• Communicate more effectively
• Respond instead of react
• Build stronger teams
• Make smarter decisions
If you want to grow in leadership, deepen your relationships, or simply feel more in control of your emotional life, building self-awareness is where to begin.

Methods for identifying emotions
• Tune into your body: Pay attention to physical sensations like a lump in your throat, a fast heartbeat, or a knot in your stomach, as these are indicators of emotional states.
• Observe facial expressions: Notice your own facial expressions, such as a scrunched face when angry or wide eyes when surprised.
• Listen to your tone of voice: Be aware of how you sound, whether it's higher-pitched when scared or shaky when anxious.
• Notice body language: Look at your posture. For example, anger might be a strong stance, while sadness could be a hunched-over posture.
Practical exercises for identifying emotions
• Check in with yourself: Make a point to pause and check in with your feelings a few times a day.
• Use an emotions wheel: Use a tool like an emotions wheel, which lists basic emotions and their more specific variations, to help you find the right word for what you're feeling.
• Practice mindful observation: Take a moment to observe your thoughts and feelings without judgment. This can be done by focusing on your breath for a short period.

Why identifying emotions is important
• Increases self-awareness: It is the first step toward understanding your emotional experiences better.
• Improves emotional regulation: Being able to name an emotion can help to calm it down and make you feel more in control.
• Leads to better decision-making: Understanding your emotions can help you make more informed choices.

Delphine Ellis-Rose Holistic Health Physio

19/12/2025

18/12/2025

17/12/2025

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11/12/2025

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05/12/2025

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