conversations.from: human
conversations.value: What could be a title for a story about Michael, Entertainment, People with the genre: Biographies & Memoirs?
conversations.from: assistant
conversations.value: A title for this story could be 'Novak Djokovic'
conversations.from: human
conversations.value: Give me the first four paragraphs for this story.
conversations.from: assistant
conversations.value: Novak Djokovic
  As you can see, whole-wheat bread raises your blood sugar almost 50 percent faster than a Snickers bar! Why? The main reason is how the carbohydrates in wheat are digested.5 Between gluten and blood sugar spikes, wheat is the mixed-doubles team from hell. And you're all alone on the other side of the net. Once you cut wheat out of your diet, the gluten side effects disappear, of course, but you also lose weight. I chalk that up to better digestion and better blood sugar control.
  Let's say you give eating gluten-free a shot for two weeks. What can you expect? Depending on how big a role wheat plays in your diet—and remember, the average person gets 20 percent of his or her calories from wheat—you may experience some withdrawal symptoms. You'll need to manage those for two weeks: Don't go to the mall and sniff the Cinnabons. You'll just torture yourself. Plan your meals a few days ahead so you don't get caught starving and grabbing a sandwich out of desperation.
  Believe me: The rewards will come quickly, and the cravings will pass. For me, removing gluten was like lifting a heavy, wet wool blanket that had covered my entire body. I lost weight. I felt lighter and more explosive in my step. My mind was clearer. After two weeks, I didn't want to go back.
  Sometimes you accidentally have some gluten, and that's when you really see that your body has started to refuse these foods. You might experience slowness, dizziness, a foggy start to the morning, all the symptoms of a hangover. This is how your body lets you know that it no longer wants—or needs—these foods.
conversations.from: human
conversations.value: Give me four more paragraphs.
conversations.from: assistant
conversations.value: Most people disrespect sleep. I see it a lot. I read one statistic that said at least one out of four people don't get enough sleep. And if you're one of those people, I bet you feel it every day.
  Here's why I never skimp on sleep: Exercise and sleep are like a married couple that never fights. They complement each other. How? A good night's sleep helps you have a stronger workout. A stronger workout improves your sleep quality. You train to improve your body, and sleep allows your body to recover so it's stronger tomorrow. Let exercise help you sleep better; let sleep help you exercise better.
  People either forget this or ignore it. (And if you're hearing it for the first time right now, I hope you listen!) In fact, among the three major habits that can ensure good health—eating right and exercising being the first two—sleep probably gets ignored most frequently. If you eat something lousy or skip a workout, you (maybe) feel bad about it, or at the very least acknowledge your shortcoming. But if you lose a few hours of sleep? Even every night? You chalk it up to being busy. Being busy is important. No one ever feels bad about being busy. But not being busy? That's scary.
  There are four stages of sleep. The first two are transition phases from wakefulness, and typically take just a few minutes each. But once you reach the third stage, the really deep sleep, you release growth hormone, which helps rebuild muscle and repair stress damage. Stage four is REM sleep, when you dream, and it helps improve learning and cognition. You cycle through these stages four to six times per night. Your body needs every one of them, uninterrupted.
conversations.from: human
conversations.value: Swap the first and the last sentence.
conversations.from: assistant
conversations.value: Your body needs every one of them, uninterrupted. I see it a lot. I read one statistic that said at least one out of four people don't get enough sleep. And if you're one of those people, I bet you feel it every day.
  Here's why I never skimp on sleep: Exercise and sleep are like a married couple that never fights. They complement each other. How? A good night's sleep helps you have a stronger workout. A stronger workout improves your sleep quality. You train to improve your body, and sleep allows your body to recover so it's stronger tomorrow. Let exercise help you sleep better; let sleep help you exercise better.
  People either forget this or ignore it. (And if you're hearing it for the first time right now, I hope you listen!) In fact, among the three major habits that can ensure good health—eating right and exercising being the first two—sleep probably gets ignored most frequently. If you eat something lousy or skip a workout, you (maybe) feel bad about it, or at the very least acknowledge your shortcoming. But if you lose a few hours of sleep? Even every night? You chalk it up to being busy. Being busy is important. No one ever feels bad about being busy. But not being busy? That's scary.
  There are four stages of sleep. The first two are transition phases from wakefulness, and typically take just a few minutes each. But once you reach the third stage, the really deep sleep, you release growth hormone, which helps rebuild muscle and repair stress damage. Stage four is REM sleep, when you dream, and it helps improve learning and cognition. You cycle through these stages four to six times per night.Most people disrespect sleep.
conversations.from: human
conversations.value: Give me the last five paragraphs.
conversations.from: assistant
conversations.value: Some people are scared off by the saturated fat in coconut oil, thinking that it raises cholesterol. It does, but the lauric acid in the oil has been shown to raise HDL (good cholesterol). On top of that, studies have shown coconut oil to be an immune-system booster that can also help the body use insulin more effectively. The "oil" doesn't look like regular oils in that it comes as a solid, like shortening (without the trans fats). I've seen people drop a teaspoon in coffee and it also works well in smoothies and as a shortening substitute in baking.
  Flaxseed oil is high in alpha-linolenic acid, which is an anti-inflammatory and can help lower your cholesterol. I like it because it's a healthier oil than most out there and our bodies can't produce the essential fatty acids in the oil by themselves.
  Peanut butter is very healthy, as long as it has only one ingredient: peanuts. So check the label to make sure there's no added sugar, salt, or palm oil. Other nut butters, particularly almond butter, are even healthier choices.
  Perfect for salad dressings or mixing into foods, they add great flavor and a hit of monounsaturated fats.
  Be wary of "non-dairy creamers" and other chemical concoctions. They're often high in sugar and unhealthy fats. If you're going to cut out dairy, look for these alternatives to milk, yogurt, and ice cream: almond milk, coconut milk, rice milk, hazelnut milk. I generally avoid soy milk because of its high concentration of soy isolates, which have estrogenic properties—in other words, it's bad for your muscles and can lead to fat storage.
conversations.from: human
conversations.value: Delete the last sentence.
conversations.from: assistant
conversations.value: Some people are scared off by the saturated fat in coconut oil, thinking that it raises cholesterol. It does, but the lauric acid in the oil has been shown to raise HDL (good cholesterol). On top of that, studies have shown coconut oil to be an immune-system booster that can also help the body use insulin more effectively. The "oil" doesn't look like regular oils in that it comes as a solid, like shortening (without the trans fats). I've seen people drop a teaspoon in coffee and it also works well in smoothies and as a shortening substitute in baking.
  Flaxseed oil is high in alpha-linolenic acid, which is an anti-inflammatory and can help lower your cholesterol. I like it because it's a healthier oil than most out there and our bodies can't produce the essential fatty acids in the oil by themselves.
  Peanut butter is very healthy, as long as it has only one ingredient: peanuts. So check the label to make sure there's no added sugar, salt, or palm oil. Other nut butters, particularly almond butter, are even healthier choices.
  Perfect for salad dressings or mixing into foods, they add great flavor and a hit of monounsaturated fats.
  Be wary of "non-dairy creamers" and other chemical concoctions. They're often high in sugar and unhealthy fats. If you're going to cut out dairy, look for these alternatives to milk, yogurt, and ice cream: almond milk, coconut milk, rice milk, hazelnut milk.