Rhian’s 7-step framework for energy, strength, weight loss and fitness

Rhian’s 7-step framework for energy, strength, weight loss and fitness

Are you tired of diets that leave you feeling restricted, drained, and stuck in a cycle of starting over?

Rhian Allen, founder of Zing Wellbeing, has created a proven lifestyle framework that transformed her own health — helping her lose over 10kg, beat bloating, balance her hormones, and regain energy and confidence in midlife.

The Zing Wellbeing program isn’t about quick fixes. It’s about real, lasting results through simple but powerful rules: prioritising protein, supporting gut health daily, setting boundaries around eating times, focusing on strength training, and putting mindset and sleep first.

Whether you’re navigating perimenopause, menopause, or just want to feel your healthiest, this step-by-step approach shows you how to nourish your body, boost your metabolism, reduce symptoms, and create habits that truly last for life.

Rhian's Zing Wellbeing program

Rhian says, ""This is the exact framework I used to go from stressed, tired, bloated, overweight and stuck to energised, strong, and symptom-free. It’s simple, it’s sustainable, and it works for women at every stage of life and I still follow it every single day"

This program is based on the exact lifestyle shifts Rhian made to transform her body, health, and mindset - as well as losing over 10kg.

It’s not a quick fix — it’s a holistic approach that focuses on nourishing your body, building strength, supporting your gut, and creating healthy habits that last for life.

The Core Rules of Rhian’s Program:

  1. Protein first at every meal and 100g target a day

  2. Gut health daily — daily gut health shot.

  3. No eating after 7pm — nightly mini fast on at least 5 days a week.

  4. Strength train 3–4 x per week.

  5. Mindset before scales — measure success by health markers and how you feel.

  6. Sleep & stress management are non-negotiable.

  7. Eat whole, nutrient-dense foods 80% of the time and don't beat yourself up if you have treats.

Phase 1 – Reset Your Mindset & Priorities

Goal: Shift your focus from weight loss to health gain (weight loss will be a by-product).

  • Stop obsessing over the number on the scale — start focusing on how you feel physically and mentally.

  • Understand that health is more than calories — it’s about nutrition, gut health, and muscle strength.

  • Replace the “diet” mentality with a health and longevity mindset.

You can watch some GREAT mindset coaching videos with our life coach in the Zing Wellbeing App

NB Rhian significantly changed her mindset and now focuses on her health, strength, happiness, energy and longevity rather than weight.

Phase 2 – Fuel Your Body with Purpose & See Food As Medicine

Goal: Eat for health, energy, and gut balance.

  • Use our BMR calculator to workout out your daily calorie needs 

  • Use our protein calculator to workout out your daily protein needs (Rhian targets 100g of protein a day as she is in menopause and is also physically active)

  • Follow Zing Wellbeing Meal Plans — high protein, gut-friendly, nutrient-rich recipes. You can also choose to follow Rhian's meal plans in the app too which are mostly low carb, high protein and gut friendly. Go to the meal plan section and use the meal plans best suited to your needs - all meal plans are also customisable. You can access Rhian's meal plans in the Zing Wellbeing app meal plan section

  • Prioritise protein at every meal to support muscle, satiety, and metabolism.

  • Include daily gut health foods: fermented foods, fibre-rich veggies, whole grains, legumes.

  • Cut mindless snacking — eat with intention and stop eating after 7pm to give your body a nightly mini fast.

NB - Rhian has a daily Zing Wellbeing smoothie and targets 100g of protein and does a nightly mini fast from 7pm to 9am. She also doesn't count calories but would have roughly around 1300-1500 calories a day.

You can also see a day on Rhian's plate here

Phase 3 – Support Gut Health

Goal: Build a healthy, balanced microbiome for digestion, immunity, and mood.

  • Include prebiotics (onions, garlic, asparagus, oats) and probiotics (yoghurt, kefir, sauerkraut).

  • Use Zing Wellbeing gut health recipes and supplements to restore balance.

  • Reduce processed foods and excess sugar.

  • Have a daily Zing Wellbeing Gut Health shot

NB Rhian has a daily Zing Wellbeing gut health shot and avoids processed foods that interfere with microbiome.

You can see the gut health shot recipe here

Phase 4 – Train for Strength, Not Just Sweat

Goal: Build lean muscle, improve bone density, and boost metabolism.

  • Strength training 3–4 x per week (dumbbells, resistance bands, bodyweight).

  • Cardio for heart health — walking, cycling, swimming — 2–3x per week.

  • Focus on progressive overload to keep building muscle.

NB Rhian makes strength building part of her routine and does some kind of strength building exercise 4-5 times a week. You can also follow our strength building workouts in our exercise section.

Phase 5 – Optimise Recovery & Sleep

Goal: Sleep better, recover faster, and reduce stress.

  • Aim for 7–9 hours of quality sleep.

  • Establish a calming bedtime routine: no screens an hour before bed, dim lighting, magnesium-rich evening snacks.

  • Use mindfulness, meditation, or deep breathing to lower stress.

NB Rhian uses a grounding bed sheet nightly (which you can read about here) and aims to be in bed by 9.30pm and sleeps through to 6am. 

Phase 6 – Balance Hormones Naturally

Goal: Reduce menopause symptoms, boost energy, and improve mood.

  • Prioritise nutrient-dense meals to stabilise blood sugar.

  • Strength train to support hormone balance and muscle retention.

  • Include omega-3s, magnesium, and phytoestrogen-rich foods (flaxseeds, soy, chickpeas).

NB - Rhian started the menopause early at 42 and has found the meal plan approach of low carb, high protein, gut health and nutrient dense food to work exceptionally well - as well as avoiding processed food. Rhian also supplements with magnesium daily.

Phase 7 – Maintain & Evolve

Goal: Make this your lifestyle, not a temporary plan.

  • Continue your high-protein, gut-healthy way of eating.

  • Set new fitness and health goals each quarter.

  • Celebrate wins beyond weight loss — strength gains, better sleep, improved energy, mental clarity.

NB. Rhian has a balanced approach to her life and although she consciously follows a healthy lifestyle - she still has treats and loves a glass of wine too!

You can join the Zing Wellbeing program here 

 

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