Every message, and everything the four have picked up about you, in a file you can actually read.
Everything you sent and everything they sent back, per companion, with dates.
Transcripts and summaries of anything you talked about on the phone. The audio itself is not kept once a call ends, so there is none to send.
The people, plans, projects and preferences they have picked up, written out plainly rather than as a database dump. This is the part most people are actually curious about.
Usually a few days. If it is going to take longer than that, we will tell you rather than leave you waiting.