Health & Wellbeing 2019

Time-Restricted Feeding (TRF)

Time-Restricted Feeding (TRF) is where you restrict your eating to a small window during a 24hour period, and fast for the rest, allowing your body to reset. 

So, what do you have to do? 

Pick an 8-hour window that suits you. Simple.

For example, you could choose: 8 am – 4 pm, 10 am – 6 pm or 12 pm – 8 pm.

You can pick whatever eating window you like, as long as it:

  1. Starts one hour or more after you wake up

  2. Finishes two hours before bed

Here is an example of how an 8-hour eating window looks in your day...


Keep track of your progress during May with this calendar, found in your Workstation Health Manual. You can also download and print the page below:

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Join us in the Wellness Hub to keep up with what's happening, access more content, ask questions and share your voice!

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"Can my TRF window move each day?"

Yes - you can change your eating window each day as long as it is within a 24 hour period and you are eating within 8 hours and only drinking water for the other 16 hours. 

"What is the best TRF window for results?"
If you can pick the same window consistently each day and your eating window starts in the morning, this will be most conducive to results e.g. 9 am – 5 pm every day is an ideal window.

"What can I do for improved functionality?"
Have your biggest meals earlier in the day. Your insulin sensitivity is highest in the mornings. So your first meal should be the biggest, followed by smaller meals later in the day. You can even have two meals in the time of one for your first meal. 

Our goal is simple - to improve the lives of Kiwis at work.

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