assistant: Common Intermittent Fasting patterns include:

16/8 Method: This involves fasting for 16 hours and eating within an 8-hour window each day.

5:2 Diet: This involves eating normally for 5 days and restricting calories to 500-600 for the other 2 days.

Alternate-Day Fasting: This involves alternating between days of fasting and days of normal eating.

Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week.

There is some evidence to support the benefits of Intermittent Fasting, including improved insulin sensitivity, reduced inflammation, and improved weight loss. However, more research is needed to fully understand the long-term effects of Intermittent Fasting, and to determine its efficacy for different populations.

It's also important to keep in mind that Intermittent Fasting may not be suitable for everyone, and it's always best to consult with a healthcare professional before starting any new diet or eating pattern.

assistant: There are several common Intermittent Fasting patterns:

16/8 Method: This involves fasting for 16 hours and eating within an 8-hour window.

5:2 Diet: This involves eating normally for 5 days and restricting calories to 500-600 for the remaining 2 days.

Alternate Day Fasting: This involves fasting every other day, either by consuming very low calories or not eating at all.

The Warrior Diet: This involves eating a small meal in the evening and fasting during the day.

There is some evidence to support Intermittent Fasting as a weight loss strategy, as well as its potential benefits for reducing insulin resistance, improving heart health, and reducing inflammation. However, more research is needed to fully understand its effects and to determine the optimal Intermittent Fasting patterns for different populations.

It's important to note that Intermittent Fasting may not be appropriate for everyone, particularly individuals with medical conditions, pregnant or breastfeeding women, and athletes who require consistent calorie intake to perform at their best. Consulting with a healthcare professional is always recommended before starting any new diet or eating pattern.

assistant: Here are a few common patterns of Intermittent Fasting:
* 16-8
* OMAD (one meal a day)
* ADF (alternate day fasting)
* 5:2 Fasting (eating for five days, fasting for two)

There are can be many potential benefits of Intermittent Fasting, such as:
* Increase in free time
* Weight loss/management
* Managing various health conditions such as obesity, diabetes, cardiovascular disease and others.
* Improvement in focus

At the moment the medical evidence varies between benefits, which benefit would you like to know more about?

prompter: Could you give me a daily schedule for intermittent fasting?

I wake up at 9-10am, and typically go to sleep around 11pm and midnight.

prompter: rewrite list making sure to simplify the explanation and including a chart to depict the cycle

assistant: The Fed State: For the first 3-5 hours after eating, your body is getting energy from glucose and not fat.

The Post-Absorptive State: Over the next 12-16 hours, your body begins to switch from getting energy mainly from glucose to getting energy mainly from fat. 

The Fasting State: After that, your body further releases hormones to promote the breakdown of stored fat. 

The Re-Feeding State: Your body adapts to ingesting food by switching from a fat metabolism to a glucose metabolism. 

                                  The Fed State
                                    🡥             🡦
                                 🡡                  🡣
The Re-Feeding State                The Post-Absorptive State              
                    		     🡡                  🡣
	                               🡤              🡧
                               The Fasting State

Remember that Intermittent Fasting is not appropriate for everyone, and you should consult with a qualified healthcare professional before starting any new diet or eating/fasting pattern.

prompter: Does intermittent fasting 2 times a month create any known side effects such as altered metabolism or glucose processing?

assistant: While the specific case of intermittent fasting twice a month has not been well studied and depends on the specific kind of intermittent fasting implemented, the biological effects of fasting have been.

Some different studies on the effects of fasting have found the following results:
1) decreases in glucose and insulin
2) reduction in abdominal circumference
3) reduction in blood pressure
3) decreases in inflammation
4) increases in lifespan
5) delays in aging related diseases

Of course, everyone's bodies are different and it's always best to consult your doctor to determine what's best for your health.

assistant: Intermittent fasting indeed has its downsides, typically in the form of metabolic changes. Depending on how long your body has acclimated to fasting, the effects can be more or less apparent.

You should first gauge your threshold of risk before fasting, then choose a regimen that fits that risk assessment. Starting small, perhaps with a 12-hour fasting period, before attempting a harsher schedule such as a 48-hour fasting. Some real-world data can be viewed in the NIH's Intermittent Fasting Regimen for Health Improvement research paper [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551479/]. This source includes downside, upside, and regimen assessments ranging from microbiome improvements, weight-loss counter points, and hemoglobin improvements but a decrease of white blood cell parameters.

In terms of side effects, according to Harvard, intermittent fasting can cause a range of them, including hunger, constipation, headaches, lethargy, mood swings, fatigue, bad breath, poor sleep quality, food obsessions and hair loss.

Here are some intermittent fasting regimens: A 12-hour fasting window is recommended by Medical News Today, but according to Mind Body Green, some people may benefit from a longer fasting period of 14-18 hours. Other methods according to Women's Health Magazine, such as the 16:8 method involve fasting for 16 hours and restricting eating to 8 hours, while 48-hour fasts are typically done 1-2 times per month. Keep in mind that during fasting you should have water and other calorie-free beverages available at all times to maintain hydration.

assistant: There are many different intermittent fasting plans. 
For example, reducing the caloric intake to 500-700 calories at two days a week while eating normally at the others is a popular plan.
Another intermittent fasting plan can be to eating only in a specific interval on a daily basis.
Therefore, there is no general answer whether intermittent fasting two times a month creates any side effects or not.
However, research indicate that intermittent fasting can have positive influences on the metabolism.