The Health Advice We Prefer vs. The Health Advice We Need

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I'm Dr. Elizabeth Jenkins, a licensed psychologist, and I help adults make sustainable, evidence-based behavioral changes to reduce health risks and improve their quality of life.

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When Health Advice Sounds Good—but Isn’t Always True

Sometimes the hardest part of health behavior change is hearing the truth about what actually makes a difference—rather than what simply sounds good.

Alcohol consumption is one of those topics.

I’m part of a small group of friends who regularly share research on ways to reduce dementia risk. We all have family members with Alzheimer’s disease and want to minimize our own risk as much as possible through evidence-based behavior change. Recently, I shared research with the group showing a strong association between alcohol consumption and both dementia and cancer. One of my good friends quickly replied that he would rather follow the Mediterranean diet—"since it allows wine."

I smiled. If only we could pick and choose the convenient health behavior changes—the ones that sound pleasant or reassuring—while avoiding the more difficult, evidence-based changes that actually improve health.

Why Evidence-Based Change Is Often the Hardest

This tension comes up frequently in health psychology. Humans are not purely rational decision-makers, especially when behaviors are tied to our values, routine, pleasure, or connection.

The good news is that sustainable behavior change does not require giving up everything at once or pursuing perfection. In fact, dramatic, all-or-nothing approaches rarely lead to long-term adherence. What does work is staying open to high-quality research while also being honest about why certain habits are difficult to change.

This is exactly the work I do with clients: helping them translate complex health research into realistic, psychologically sustainable behavior change—without shame, extremes, or false promises.

What Health Behaviors Often Represent

Many health-related behaviors meet important emotional or social needs. A nightly glass of wine may be closely tied to relaxation, identity, or social connection. A piece of cake late at night may evoke comfort or a time in life that felt calmer and less demanding.

When we don’t acknowledge what a behavior gives us, change tends to feel like deprivation. When we do understand its function, we’re better able to modify the behavior without losing the underlying benefit. Learning new ways to experience social connection without alcohol is just one example.

From a behavioral science perspective, this kind of values-driven, psychologically flexible approach significantly improves adherence and long-term success.

Small, Sustainable Changes Matter More Than Perfect Ones

Another key principle from behavioral science is that change is more likely to last when it is realistic and sustainable, rather than dramatic and short-lived. Setting an overly high bar for health goals often leads to frustration—not better health.

Smaller, achievable steps are far more effective than rigid, all-or-nothing goals. There is strong evidence that “baby steps” compound over time, leading to meaningful risk reduction and improved quality of life.

This isn’t about eliminating every possible risk factor. It’s about understanding relative risk, staying informed, and making choices that align with both the science and your values.

Separating Science from Health Myths

One of the most important skills in today’s health landscape is learning how to distinguish evidence-based guidance from messages that are popular, comforting, or trending on social media.

I appreciate how clearly dietitian Jessica Knurick explains this distinction—particularly around alcohol and health risk—in the short video below. Her work reflects what high-quality nutrition and behavioral research actually show, without oversimplification or moralizing.

What I find especially helpful about this explanation is that it separates a viral health myth about avoiding the health risks of consuming alcohol from the data itself, while still respecting how difficult behavior change can be in real life.

Key Takeaways

• Health advice that sounds appealing isn’t always supported by strong evidence

• Many habits serve emotional or social purposes, not just physical ones

• Sustainable behavior change is more effective than dramatic short-term efforts

• Understanding the psychology behind habits makes meaningful change more achievable

Moving Forward

You don’t have to ignore health advice just because it’s inconvenient. Start by learning what’s grounded in solid science versus what’s simply popular or reassuring. Then break your goals into realistic, manageable steps and focus on the changes that truly matter.

If you’re struggling to make health changes that align with what the research actually shows—without losing joy, connection, or balance—you don’t have to do it alone. I help individuals turn evidence-based health research into realistic behavior changes they can actually sustain.

Learn more about working together → ONLINE THERAPY IN NC & FL