Andy De Santis - Registered Dietitian

Andy De Santis - Registered Dietitian Hey guys! My name is Andy and I am a registered dietitian and nutrition blogger from Toronto. I will

Registered Dietitian providing 1-on-1 counselling ( online or in-person) for a variety of food/diet related concerns including weight management, sports nutrition, digestive health, cholesterol lowering, veganism and general healthy eating. Also a nutrition writer/blogger sharing insightful content on healthy living.

I don’t think I’ve ever creating a strategy for a client that involved less than two fruits per day unless I was explici...
02/03/2026

I don’t think I’ve ever creating a strategy for a client that involved less than two fruits per day unless I was explicitly instructed to do so for personal preference.

Viscous fibre has the dual propensity to slow down the movement of food through your digestive system leading to less gl...
02/03/2026

Viscous fibre has the dual propensity to slow down the movement of food through your digestive system leading to less glucose + insulin demand AND to cling to bile acids in the digestive system and exit them in p**p forcing the liver to pull from its stored cholesterol to replace them.

The net effect of this physiology overtime will be a meaningful reduction in both insulin resistance and ApoB (particularly those who have them elevated) which are two markers many of my clients who have access to advanced bloodwork are extremely interested in lowering

The foods listed aren’t magic and will need to be used in appropriate ways within the broader context of a balanced diet in order to be most effective for this purpose.

Steel cut oats, avocado and pear could have also made the list - these are commonly available superfoods.. period.

Remarkably, viscous dietary fibre also bears a strong resemblance to your last partner who was very slow on their way out while demonstrating clingy behaviour in parallel.

When life imitates science… or is it the other way around?

On Saturday I demonstrated how much we can move the FibroScan needle within 3 months of embracing more physical activity...
02/02/2026

On Saturday I demonstrated how much we can move the FibroScan needle within 3 months of embracing more physical activity and a more Mediterranean style diet.

But what happens if you aren’t able to get a FibroScan?

How do you know if your liver health is improving?

Should you focus on liver enzymes?

The answer is no, not if the goal is to predict if your liver fat levels specifically are going down (fibrosis is different).

Swipe through today’s slides to learn why and what bloodwork you should look at instead.

I received a request to create some content around how significantly one could improve their fibroscan scores over the m...
01/31/2026

I received a request to create some content around how significantly one could improve their fibroscan scores over the medium term after putting their best foot forward on the nutrition and physical activity front.

This study offers us a great example of how far one can go within 90 days, however it may take closer to 6 months to allow for a full adaptation period towards the lifestyle changes required to consistently bring this guidance to life.

That’s where I come in, comment “liver” below if you want to see a better fibroscan score by spring.

The Butt-Brain Connection refers to the undeniable reality that irregularity in one’s bowel movements today are strong a...
01/30/2026

The Butt-Brain Connection refers to the undeniable reality that irregularity in one’s bowel movements today are strong and legitimate predictors of one’s risk of poorer mental and cognitive health outcomes tomorrow.

This statement is true both literally (acutely) but obviously more broadly applicable long-term.

Happy F***l Friday Fam.

If you can do five out of ten of these suggestions most days you are pretty much guaranteed to have what we would consid...
01/29/2026

If you can do five out of ten of these suggestions most days you are pretty much guaranteed to have what we would consider a high polyphenol diet - yay for you.

There are of course many other ways to achieve that end goal, but these are simply among the richest sources.

Two cans of sardines a week for a year was able to meaningfully improve the metabolic health of older adults with predia...
01/28/2026

Two cans of sardines a week for a year was able to meaningfully improve the metabolic health of older adults with prediabetes and ultimately reduce their risk of progressing to type 2.

Such is the power of small, consistent dietary changes.

There is significant overlap between fatty liver and diabetes risk and much of the bloodwork of interest ( which we can see sardines helped with) is very similar.

As such, I feel very comfortable suggesting this dietary change as a very smart one to make for anyone living with fatty liver disease.

There is a lot more to sardines than meets the eye.

In addition to being one of very few foods that naturally contain significant amounts of vitamin D3 and EPA/DHA - sardines bones (which are soft you won’t even notice them) have the same amount of calcium as a cup of milk and we increasingly know that calcium is associated with a reduced risk of colorectal cancer.

Additionally, a bit more sardines likely means a bit less red/processed meat for many omnivores.

Finally, sardines reproduce very rapidly in the wild making them among the most ecologically friendly sources of animal protein.

Food for thought…

Oh and if you’d like the 10-minute recipe you see on swipe, crafted by the talented , I’ve linked it in my bio.

The recipe also includes capers a very high polyphenol food that I consider underrated and underutilized.

I usually discuss magnesium in the context of metabolic health but had the fun opportunity to contribute some quotes abo...
01/27/2026

I usually discuss magnesium in the context of metabolic health but had the fun opportunity to contribute some quotes about magnesium in an online piece discussing magnesium’s role in aspects of mental health.

I’ve linked that article in my story/profile where you’ll also find one of my most read/shared articles on magnesium straight from my website - let the learning begin!

You cannot and should not use liver enzymes alone as a way to determine your liver health if you have a fatty liver. ...
01/26/2026

You cannot and should not use liver enzymes alone as a way to determine your liver health if you have a fatty liver.

You really gonna tell me with a straight face that you don’t want a 50% bump in your master bathroom output?Okay I guess...
01/25/2026

You really gonna tell me with a straight face that you don’t want a 50% bump in your master bathroom output?

Okay I guess…

You are 150x minutes of brisk walking per week and working with a dietitian for 3-6 months away from reducing your fatty...
01/24/2026

You are 150x minutes of brisk walking per week and working with a dietitian for 3-6 months away from reducing your fatty liver disease by at least one grade and significantly improving key markers of liver health.

For people with only a mild fatty liver, that means you are 3-6 months away from clinically “reversing” the condition

Comment “liver” below if you are ready to walk that path with yours truly.

Many people know that the liver plays an important role in “detoxification” but far less have heard of the Kupffer Cells...
01/22/2026

Many people know that the liver plays an important role in “detoxification” but far less have heard of the Kupffer Cells which are specialized cells that blood from the digestive system encounters first before entering the liver.

These cells play an important role in purifying the blood before it enters full body circulation BUT they can be “overworked” in people with extreme imbalances in their gut microbiome ( caused by genetics, diet, medication and lifestyle factors).

Having too many “bad” bacteria leads to too many harmful compounds being sent from the digestive system to the liver which leads to inflammation and insulin resistance - ultimately contributing to liver fat accumulation.

This is a big part of the reason why we see microbiome modifying interventions like probiotics, prebiotics and high polyphenol diets being extra beneficial for people with fatty liver disease and why we also see a history of antibiotic use as a risk factor for fatty liver too.

My explanation is an oversimplified one but still scientifically in the ballpark - cool stuff right?

Address

1910 Yonge Street/Suite #101
Toronto, ON
M4S3B2

Opening Hours

Tuesday 10am - 7pm
Friday 10am - 6pm
Saturday 9am - 9pm

Telephone

+16478862197

Website

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