Could you give me a summary of how healthy/beneficial a one day fast every once in a while is ?

I never fast. But today I had just one meal, dinner, and I didn't feel weird. I'd also like to exercise while on my fasting days.

How often would you recommend I did that 20-24hrs ish fast during a given month for someone not looking to lose weight (Male, 5'11 or 180cm, 75kg, on a low carb diet) but for metabolic health, pls ? Lots of contradicting info online, so I ask you guys !