{"version":"1.1.0","chapters":[{"startTime":0.0,"title":"Setting The Stage: Evidence-Based Fitness"},{"startTime":63.0,"title":"Philip’s Journey From Diets To Data"},{"startTime":294.0,"title":"Why Personalization Beats Templates"},{"startTime":393.0,"title":"The ADAPT Framework Overview"},{"startTime":652.0,"title":"Assess: Goals, Constraints, And Capacity"},{"startTime":902.0,"title":"Do: Take Action And Start Simple"},{"startTime":1087.0,"title":"Analyze: Logs, Biofeedback, And Progress"},{"startTime":1424.0,"title":"Pivot: One Change At A Time"},{"startTime":1585.0,"title":"Test: Experiments And Curiosity"},{"startTime":1700.0,"title":"Progression Basics And Recovery"},{"startTime":2032.0,"title":"Matching Programs To Your Goals"},{"startTime":2172.0,"title":"Walking, NEAT, And Metabolic Health"},{"startTime":2500.0,"title":"Training Around Pain And Injury"}]}