Why Do We Struggle with Diet and Lifestyle Choices? A Deeper Look at the Root Causes

We all know that a healthy diet and active lifestyle are essential for long-term well-being. Yet, despite this knowledge, many struggle to make lasting changes. The reality is that poor health choices aren’t just about willpower—they are deeply rooted in personal circumstances, societal influences, and physiological factors.

This blog explores why people struggle with diet and lifestyle choices, breaking it down by key organ systems. The goal is to help you understand that health solutions should be tailored to individual needs, rather than applying a one-size-fits-all approach.

The Brain: The Decision-Maker, Cravings, and Overeating

Our brain is the control centre of our eating habits and lifestyle choices, but it’s constantly influenced by external and internal pressures:

• Stress Eating – Chronic stress increases cortisol, which drives cravings for high-calorie, ultra-processed foods.

• Low Income – Cheaper foods are often highly processed, energy-dense, and nutrient-poor.

• Lack of Time – Busy schedules push people towards fast food, takeaways, and packaged meals.

• Lack of Cooking Skills – Without basic cooking knowledge, people depend on convenience foods.

• Hyperpalatable Foods – Processed foods override natural satiety signals, making overeating inevitable.

• Disrupted Gut-Brain Signalling – A poor diet impairs hunger and fullness cues, leading to overconsumption.

• Marketing & Social Pressures – Junk food advertising and social gatherings reinforce unhealthy habits.

The Solution?

Addressing brain-driven dietary choices means tackling stress, learning basic cooking skills, improving food access, and understanding how ultra-processed foods manipulate appetite.

Muscle: Movement, Energy Use, and Metabolic Health

Muscle plays a crucial role in glucose metabolism, insulin sensitivity, and overall metabolic health. Yet, many people unknowingly compromise their muscle function through lifestyle choices:

• Sedentary Lifestyle – Desk jobs, long commutes, and screen time reduce movement.

• Lack of Knowledge – Many don’t realise that muscle is essential for metabolic health.

• Lack of Time – Work and family commitments push exercise to the bottom of the list.

• Poor Recovery & Sleep – Inadequate rest increases insulin resistance and reduces motivation.

• Fear or Intimidation – Gym anxiety or lack of confidence discourages physical activity.

• Injury or Chronic Pain – Physical discomfort makes movement difficult.

• Aging & Muscle Loss – Many underestimate the importance of resistance training as they age.

The Solution?

Tailoring exercise habits based on personal constraints—such as integrating movement into daily life, choosing home workouts, or starting with low-impact activities—can make physical activity more sustainable.

The Liver: Fat Storage and Detoxification

The liver plays a central role in energy metabolism, but it can become overburdened by poor dietary habits:

• High Fructose Intake – Sugary drinks and processed foods overload the liver, leading to fatty liver disease.

• Alcohol Consumption – Excess alcohol intake impairs liver function and worsens insulin resistance.

• Excess Calories – Overeating, especially processed foods, forces the liver to convert excess energy into fat.

• Nutrient Deficiencies – Lack of choline, magnesium, and omega-3s impairs fat metabolism.

• Toxin Exposure – Pesticides, artificial additives, and environmental pollutants add extra stress.

• Poor Meal Timing – Eating late at night disrupts circadian rhythms and increases fat storage.

The Solution?

A personalised approach could involve reducing processed sugar, moderating alcohol intake, focusing on whole foods, and improving meal timing.

The Pancreas: Insulin Control and Energy Regulation

The pancreas is responsible for insulin production and blood sugar regulation, but modern diets and lifestyles push it to its limits:

• Frequent Snacking & High-Carb Intake – Constant insulin spikes overwork the pancreas.

• Ultra-Processed Foods – Rapid blood sugar spikes and crashes lead to insulin resistance.

• Chronic Stress – Stress hormones interfere with insulin signalling.

• Obesity & Visceral Fat – Increased inflammation impairs pancreatic function.

• Sleep Deprivation – Poor sleep disrupts glucose metabolism and worsens insulin sensitivity.

The Solution?

Tailored strategies could include meal timing adjustments, lowering processed carbohydrate intake, managing stress, and improving sleep quality.

The Kidneys: Blood Pressure and Filtration

The kidneys regulate blood pressure and filter toxins, but they suffer under poor dietary choices:

• Excess Sugar & Processed Foods – High sodium and refined carbs contribute to hypertension and kidney damage.

• Chronic Dehydration – Many people don’t drink enough water, straining the kidneys.

• Excess Protein (in already impaired kidneys) – Too much protein can worsen existing kidney damage.

• High Blood Pressure – Poor diet and stress contribute to long-term kidney issues.

• Toxins & Medications – Overuse of NSAIDs and exposure to environmental toxins harm kidney function.

The Solution?

Addressing kidney health requires personalised dietary changes, hydration strategies, and blood pressure management.

Cardiovascular System: Heart Health and Circulation

The heart and blood vessels are heavily impacted by metabolic health:

• High Sodium & Processed Foods – Excessive salt intake contributes to hypertension.

• Insulin Resistance & eNOS Dysfunction – Poor insulin signalling damages blood vessel function.

• High Stress & Poor Sleep – Chronic stress and inadequate sleep raise cardiovascular risk.

• Lack of Exercise – Poor circulation and arterial stiffness develop due to inactivity.

• Imbalanced Fats – Too many omega-6 fatty acids (from processed foods) and too few omega-3s increase inflammation.

The Solution?

A tailored approach might involve reducing sodium, improving fat balance, incorporating more movement, and managing stress effectively.

Image Credit: HOLCIM

Tailoring Solutions to Individual Needs

The core message here is that there is no universal diet or lifestyle that works for everyone. Instead, solutions should be based on the root causes of poor health choices:

• If stress eating is the issue → Focus on stress management and emotional resilience.

• If time constraints are the problem → Find quick, nutritious meal options and simple exercise routines.

• If affordability is the barrier → Identify cost-effective whole foods and budget-friendly healthy eating strategies.

• If lack of knowledge is the issue → Start with small, simple educational steps rather than overwhelming information.

• If social pressures play a role → Learn strategies to navigate peer influence and food environments.

The Role of Education in Sustainable Health Solutions

Education is crucial in helping individuals understand the root causes of their health struggles. Without this knowledge, many end up blaming themselves or following generic advice that doesn’t address their specific challenges.

By educating people about why they face certain barriers—whether it's stress, time constraints, financial limitations, or biological factors—they can develop realistic and sustainable solutions that fit their individual circumstances.

Medical professionals also play a key role in this process. Instead of offering one-size-fits-all solutions, healthcare should take a holistic approach, recognising that everyone’s challenges are different. A person struggling with stress-induced eating requires a different intervention than someone with limited food access, just as a sedentary office worker needs a different exercise strategy than a physically active person with poor sleep habits.

A truly effective healthcare system must empower individuals with knowledge, allowing them to make informed choices that align with their lifestyle, needs, and personal struggles.

The Need for Policy Changes to Support Healthier Choices

Individual education and awareness are essential, but they can only go so far if the environment people live in actively works against them. Government and health body policies must reflect the reality that many poor health choices are not just about personal responsibility, but also about systemic factors—including the widespread availability of ultra-processed foods, misleading marketing, and financial incentives that favour unhealthy products.

In North America, ~70% of supermarket foods are supposedly ultra-processed, making it difficult for people to make healthier choices, even when they want to. Food manufacturers use misleading advertising, often labelling sugar-laden products as "healthy" or "natural." Fruit juices, for example, are frequently marketed as a nutritious option, despite being little more than sugar bombs with minimal fibre or nutrients. Worse, these marketing tactics often target children, creating unhealthy eating habits from an early age that are difficult to reverse later in life.

Policies need to prioritise public health over corporate profits by:

• Regulating misleading food marketing, especially products aimed at children.

• Taxing ultra-processed and sugary foods while making whole, unprocessed foods more affordable.

• Ensuring transparency in food labelling, so consumers can make informed choices.

• Promoting better food environments in schools, workplaces, and public institutions.

Conclusion: A Path Forward to Better Health

Understanding the root causes of unhealthy diet and lifestyle choices is the first step toward meaningful change. Whether it’s stress, time constraints, financial limitations, lack of knowledge, or simply being surrounded by an environment that makes unhealthy choices easier, the key takeaway is that there is no one-size-fits-all solution.

Health should be approached holistically, both at the individual level—by identifying personal challenges and tailoring solutions accordingly—and at the systemic level, where governments and health bodies must take responsibility for creating an environment that supports, rather than hinders, healthy living.

The good news? It’s never too late to turn things around. Insulin resistance, metabolic dysfunction, and many diet-related health conditions are not only preventable but also reversible with the right changes in food choices, movement, stress management, and sleep. Small, consistent efforts—whether that means cooking at home more often, incorporating daily movement, or making better grocery shopping decisions—can lead to lifelong improvements in health and well-being.

Instead of blaming yourself or others for unhealthy habits, identifying the key problem areas allows for personalised solutions that are realistic and sustainable.

With the right motivation, dedication, and effort, and by shifting the focus from “what is the perfect diet?” to “what works for me based on my circumstances?”, long-term health improvements become much more achievable. By empowering individuals with education and awareness and pushing for systemic change, we can move toward a future where good health is the norm, not the exception.