user: Please list the various phases in Intermittent Fasting ordered by when they occur after starting the fast, and provide a description of what happens in the body during each phase in about 150 words for each.

assistant: Intermittent fasting is an eating pattern that involves alternating periods of fasting and eating. Here are the various phases in Intermittent Fasting, ordered by when they occur after starting the fast:

The Fed State: This is the period of time where the body is digesting and absorbing food, which typically lasts for 3-5 hours after eating. During this time, insulin levels are elevated, glucose is being metabolized, and fat storage is inhibited.

The Post-Absorptive State: This phase starts after the Fed State and lasts for approximately 12-16 hours. During this time, insulin levels start to decline and the body starts to switch from glucose to fat as its primary source of energy.

The Fasting State: This phase begins when the body has fully transitioned to using fat as its primary source of energy, which typically occurs after 12-16 hours of fasting. During this phase, the body ramps up the production of hormones and enzymes that promote fat burning and the breakdown of stored fat.

The Re-Feeding State: This phase occurs when the individual breaks the fast and begins eating again. The insulin levels start to rise, glucose is once again metabolized, and fat storage is inhibited. This cycle repeats itself with each subsequent meal.

It's important to note that the length of each phase can vary based on the individual's starting weight, age, gender, and activity level. Additionally, Intermittent Fasting is not appropriate for everyone, and it's always best to consult with a healthcare professional before starting any new diet or eating pattern.

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

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.