Cortisol plays a critical role in your body. Often referred to as the “stress hormone,” it helps regulate blood sugar, control inflammation, and give you energy in the morning. In healthy amounts, it’s essential. But when cortisol remains elevated for long periods of time, it can start working against you—especially if you’re trying to shed stubborn belly fat.
Hormone experts warn that certain everyday foods and drinks can keep cortisol levels higher than they should be. Even more frustrating is the fact that many of them are marketed as “healthy.” Suzan Galluzzo, RHN, Hormone Health Expert, Celebrity Transformation Coach, and creator of the Best of You program, says small daily choices can create repeated stress signals in the body that make fat loss significantly harder. Below, we break down four common culprits: sweet coffee drinks, sugary granola, alcohol, and protein bars.
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1. Sweet Coffee Drinks (And Energy Drinks)
Your morning latte or afternoon energy drink might be doing more than just waking you up.
Caffeine naturally stimulates cortisol release, which isn’t inherently bad. But when it’s consumed in large amounts, on an empty stomach, or paired with sugar, it can amplify the stress response. Many flavored coffee drinks and energy beverages contain significant added sugars, leading to rapid blood sugar spikes followed by crashes.
"They can raise cortisol in two ways. First, caffeine tells your body to release more cortisol. This is normal, but it can be too much if you drink a lot or have it on an empty stomach," Galluzzo explains. "Second, the added sugar raises your blood sugar quickly. When your blood sugar drops later, your body sees that as stress. It releases more cortisol to raise blood sugar levels." Over time, these repeated spikes and crashes can signal your body to hold onto fat, particularly in the abdominal area.
Instead, she recommends plain coffee after a protein-rich breakfast. Even better, switch to green tea if you’re sensitive to caffeine. Avoid sugary add-ins and energy drinks whenever possible.
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2. Sugary Granola
Granola has a healthy reputation. Unfortunately, many brands are packed with honey, syrups, brown sugar, and sweetened dried fruit. Even small portions can pack in a lot more sugar than you’d expect.
That hidden sugar load can create the same blood sugar rollercoaster that drives cortisol up. "Many people don’t realize how much sugar is hiding in their morning bowl," says Galluzzo. "This can cause your blood sugar to rise quickly. When it drops later, your body releases cortisol to bring it back up. If this happens often, cortisol may remain elevated. Over time, this can make belly fat harder to lose." Say it ain't so!
As a smarter swap, try plain Greek yogurt (packed with protein!) topped with nuts and seeds. "If you like granola, look for one with very little added sugar and more protein and fiber," she suggests. Noted!
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3. Alcohol Before Bed
A nightly glass of wine may feel relaxing, but hormonally, it can have the opposite effect. While alcohol initially produces a calming sensation, the body treats it as a toxin that must be processed. As it’s metabolized overnight, cortisol levels can increase. This can disrupt your beauty rest.
"As your body breaks [alcohol] down, it becomes a stressor. Cortisol levels rise while you sleep. This can hurt your sleep quality," Galluzzo warns. "Poor sleep can raise cortisol the next day. High cortisol and bad sleep together make it easier to gain belly fat."
For this reason (and plenty of others), she says, it's best to save alcohol for occasional social events and opt for herbal tea or sparkling water with lemon in the evening. Maybe even try a Sleepy Girl Mocktail!
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4. Processed Protein Bars
Protein bars often seem like a convenient on-the-go snack to help you reach your macros. But the unfortunate truth is that most options out there are highly processed and loaded with harmful ingredients like syrups, artificial sweeteners, and added sugars. All of that can spike blood sugar almost as quickly as candy!
"When blood sugar rises and then drops, your body releases cortisol to help stabilize it," Galluzzo reminds us. "If this happens often, it can lead to more fat storage around your stomach. Some bars also have very little fiber, which makes blood sugar rise even faster."
This is a reminder that it's always best to stick to whole foods. For protein, reach for snacks like a boiled egg, Greek yogurt, nuts, or apple slices with peanut butter. "If you buy a protein bar, look for one low in added sugar and higher in fiber," Galluzzo says.
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Bottom Line
When cortisol remains chronically elevated, the body shifts into a protective mode. It increases blood sugar, raises cravings for quick energy (often sugary foods), can break down muscle tissue, and encourages fat storage—especially in the abdominal region.
Ultimately, the key isn't necessarily to eliminate these foods entirely. But it is important to remember that consuming them on a regular basis can keep your stress hormones higher than necessary.
By stabilizing blood sugar, improving sleep, and reducing excessive caffeine and alcohol, you can help bring cortisol back into balance—and make losing stubborn belly fat a little bit easier.
