Solo podcast (lean)

Episode transcript (exported from Descript):
"""
{{paste transcript}}
"""

Output (in this order, ready to publish):

1. **Title** — 5 to 8 words, specific noun first, no clickbait. Three options.
2. **Subtitle** — one sentence, the single most useful takeaway.
3. **Show notes** (220 to 280 words):
   - 1-paragraph hook (no "in this episode")
   - 5 bulleted timestamps with topic and the specific moment
   - 1 paragraph "what you'll get" with concrete outcomes
4. **3 quote cards** — under 240 chars each, verbatim from transcript.
5. **X thread** — 5 to 7 posts, hook first, link at the end.
6. **LinkedIn post** — 180 words, hook in line 1.

No emojis. No em dashes.