{"version":"1.1.0","chapters":[{"startTime":32.0,"title":"The importance of sustainability in diet and nutrition"},{"startTime":157.0,"title":"So many diets...which one to \"choose\"?"},{"startTime":410.0,"title":"A more balanced and flexible approach"},{"startTime":569.0,"title":"Focus on the \"big things\" to achieve results"},{"startTime":602.0,"title":"#1: Calories (energy balance)"},{"startTime":696.0,"title":"#1a: Maintenance calories (track food and weight)"},{"startTime":1116.34,"title":"#1b: Calories to MAINTAIN weight"},{"startTime":1133.34,"title":"#1c: Calories to LOSE weight (burn fat, preserve muscle)"},{"startTime":1267.34,"title":"#1d: Calories to GAIN weight (build muscle, don't get fat)"},{"startTime":1430.34,"title":"#2: Macronutrients (building blocks)"},{"startTime":1474.34,"title":"#2a: Protein, Fat, and Carbs"},{"startTime":1774.34,"title":"#2b: Macronutrient targets"},{"startTime":2342.34,"title":"#3: Macro targets to meet YOUR goal"},{"startTime":2371.34,"title":"#3a: Macros to LOSE weight"},{"startTime":2614.34,"title":"#3b: Macros to GAIN weight"},{"startTime":2780.34,"title":"#3c: Macros to MAINTAIN weight"},{"startTime":2907.34,"title":"How to ADJUST and keep making progress"},{"startTime":3103.34,"title":"Some helpful tips!"},{"startTime":3251.34,"title":"Food ideas when LOSING weight"},{"startTime":3476.34,"title":"Food ideas when GAINING weight"},{"startTime":3538.34,"title":"Supplements (whey protein and creatine)"},{"startTime":3731.34,"title":"Recap and next episode"}]}