Hannah Rayner Nutrition

23/10/2025

21/10/2025

DM me SKIN and I’ll send the guide.
Or click on the Linktree in my Bio.

15/10/2025

🧴 Brittle nails with white flecks? or sensitive & inflamed skin that heals a little too slowly? Your body might be whispering “I need zinc.” Zinc quietly supports hundreds of repair processes — from collagen production to calming inflammation. Zinc appears in loads of Skin supplements, but here’s the catch: too much zinc from supplements can backfire, blocking other key minerals like copper and iron.
💡 What to do instead: Focus first on zinc-rich foods: oysters, pumpkin seeds, lentils, beef, chicken, eggs. Pair with vitamin C–rich foods (like peppers or berries) to boost absorption. Only supplement under guidance — the “more is better” approach can do more harm than good.
✨ Your skin will thank you for balanced nutrition, not megadoses.
➡️ Click on the link in the messages (or my bio) to sign up to this week’s email - where you will receive my guide to zinc and how to make sure you are getting enough of it.
PLUS, please follow me to get more easy tips on how to nourish your skin from the inside. #

10/10/2025

We all know topical skincare matters — but radiant, smooth "glass skin" starts deeper. It’s built by your cells.
In my latest blog, I’m unpacking how 💧, collagen 🧬, and inflammation 🔥all shape your skin’s radiance — and how a few smart food tweaks can transform your glow from the inside out.🌿

✨ If you’re ready to glow from the inside out, this one’s for you → https://hannahraynernutrition.com/blog/glass-skin-science

08/10/2025

Ready to take your skin glow deeper than skincare?
✨ Book a Skin Nutrition Consultation
✨ Or DM me for your free guide: “The Gut–Glow Connection.”

07/10/2025

Ever wondered how some people just glow — even without filters or foundation?
Here’s the secret: that luminous, “glass skin” look isn’t only about what you put on your face — it’s about what you feed your skin from within.
Your skin is a living organ.
It builds radiance from:
💧 Hydration from the inside out – omega-3s + antioxidants keep your barrier strong and water-rich.
🧬 Collagen support – vitamin C and amino acids build the structure that makes skin smooth and light-reflective.
🔥 Low inflammation – colourful plant foods calm the pathways that dull your glow.
This isn’t beauty hype — it’s cellular biology.
Topical skincare polishes the surface; nutrition builds the foundation.
🌿 When you nourish your gut and balance inflammation, your skin becomes hydrated, even-toned and naturally radiant — that’s real, sustainable “glass skin.”
✨ Watch the Reel to learn how small nutrition shifts can transform your glow.
👇 Ready to take it further?
Book a Skin Nutrition Consultation (link in my bio) or DM me for your free guide: “The Gut–Glow Connection.”

02/10/2025

Liver is an absolute nutrition powerhouse. But would you choose to eat it? Me neither. But . . . you don’t need much to see a difference - just slice it really small and add it to any dish. This bolognaise went in tacos and no one was any the wiser. Although their bodies would have been thankful for all their wonderful supply of iron and B vitamins😍

01/10/2025

🌿 Your skin is more than just a surface.

It’s your body’s largest organ — alive, intelligent, and deeply connected to everything from your gut to your mood.

If you experience skin issues like ACNE and ECZEMA then follow me - and learn how to listen to what your body is telling you. DM me for a FREE 20min consultation where we can chat about your next step to smooth skin.

When we only treat skin as something to wash, moisturise, or cover up, we miss the bigger picture:
✨ Skin health = whole-body health.

🔹 Your skin is an immune organ, constantly protecting you.
🔹 It “talks” to your gut — when balance is lost, flare-ups appear.
🔹 Blood sugar, hormones, and circulation all leave visible marks on the skin.
🔹 Inflammation in the skin can even affect energy, mood, and focus.

Healthy skin isn’t about the next miracle serum.
It’s about supporting your body from the inside out — with food, lifestyle, and targeted care.

💡 Next time you look in the mirror, ask yourself:
👉 What is my skin trying to tell me?

Because it’s always saying more than “buy another cream.”

26/09/2025

✨ Your skin is more than just a surface.
It’s your largest organ, an immune powerhouse, and a messenger about what’s happening inside your body.

That breakout, flare-up, or dull patch? 👀 It might not just be “skin deep.”
It could be linked to:
🌱 Gut imbalances
🌞 Low vitamin D
🍭 Blood sugar swings
🧠 Stress + mood shifts

The truth is: healthy skin = healthy function.
When you look after your skin from the inside out, you don’t just look better — you feel better.

💡 Want to know how your skin connects to your gut, immunity, hormones and even mood?
👉 Read the full article here: https://www.hannahraynernutrition.com/blog/skin-health-matters

26/09/2025

🥦 Why bother with vegetables?
Sure, everyone knows we should eat more of them… but do you know the real reason why?

Those vibrant colours on your plate aren’t just pretty — they’re packed with phytonutrients (a.k.a. powerful plant chemicals) that:
✨ Protect your skin from early aging
✨ Calm inflammation (think acne + redness)
✨ Support your gut for clearer, stronger skin

Bottom line → veggies aren’t just food… they’re skin care in disguise. 💚

👉 Curious how it works (and the best foods to start with)? Read the full post here https://www.hannahraynernutrition.com/blog/phytonutrients-skin-health

25/09/2025

✨ Struggling with your skin and don’t know where to start?

You don’t need a full lifestyle overhaul to see real changes.
Sometimes it’s just about knowing which small steps make the biggest difference. 🌿

That’s why I created the Quick-Start Nutrition Reset:
✔️ 60-minute 1:1 consultation
✔️ Food diary + symptom review
✔️ Personalised 3-step skin health plan
✔️ 14-day recipe menu that fits YOUR life

Imagine this → clearer, calmer skin… and finally feeling confident about what to eat (without the endless confusion). 💫

If you’re ready to feel better in your skin — this is your sign.

👉 Tap the link in bio or DM me “Skin Reset” to book your spot today.

08/09/2025

Dropped my daughter off at Uni in London 💕 and we stumbled on the most amazing Saudi restaurant just around the corner. The welcome was so warm and the staff couldn’t wait for us to try all the flavours of their country 🇸🇦✨

Think slow-cooked spiced meats, rice in every colour and flavour, and the most delicious dessert with dates, cream, cardamom and grains (honestly the best pudding I’ve had in ages!).

Loved stepping out of my usual food comfort zone for something completely different… though we did politely skip the full traditional option of eating cross-legged on the floor with our fingers! 😅