This is a question I am asked frequently, and, without turning my answer into a debate about the merits (or lack thereof) of intermittent fasting & feeding windows, instead let’s explore some practical advice.
Because life happens. I’ve got two kids, two jobs, and sometimes, my eating schedule, like yours, doesn’t go as planned.
Sometimes you’re just going to be running around all day, and not near your table at dinnertime.
It’s OK to skip a meal.
You can always leave the house with lots of real food (not junk) such as: 1-2 pieces of fruit, good beef jerky, some nuts, hard-boiled eggs, a can of sardines, 1-2 bars, etc.
If you have to eat out, you can.
If you still want dinner when you get home late, that’s OK – just be mindful of the fact that sometimes when you think you’re hungry, you’re actually tired, so you might just be able to go to sleep.
Lastly, if you really are hungry for a late dinner, that’s OK too. Perhaps keep it as light as possible. Fish and vegetables, as opposed to steak & potatoes.
Your body burns fat and engages in repair after it’s done digesting what’s in your belly & intestines, and while you’re in deep sleep.
So the sooner you can allow those systems to engage, the better.
It won’t be perfect every night. That’s OK too.