I’m an 18yo male, my bmi is 23, body fat is 18.6% (also, height 5’7, weight 67kg, ik that information wasn’t needed but still). Will extended fasting be harmful?
If you weighed double your current weight, I wouldn’t be concerned. You’d have much more pressing health issues than if extended fasting could be bad or not
In my personal and non professional opinion, if you were to do any form of fasting, most you should do is 16-8 or omad at your weight.
At your weight, you don’t need fasting my man, you just need to work up the courage to get to the gym. Grab a pair of shorts and a shirt or hoodie, go on the treadmill and just walk at a good clip for as long as you can
Go do exercises on the machines. Don’t think you need to go freeweight squat with full 45lb plates or you aren’t doing anything. Machines are forgiving and less dangerous.
At your age and weight, I promise all the changes you want are at the gym
Higher test, better sleep, more energy (after your first few workouts, the first few weeks will kick your ass BUT once you get into the groove you will feel amazing). All of the above will lead to building muscle, burning fat (muscle burns fat), and dropping that 18% body fat to a sustainable and very good looking 13-15 range. Don’t go crazy seeking sub 10% in my humble opinion