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Charles proxy is pretty good https://www.charlesproxy.com

Fantastic. Is this the defacto tool? Can this be done without a tool?

Fiddler works on all platforms. It is my proxy cap tool of choice.

Oh, very cool. Last I used it (just after Telerik acquired them), it was Windows only.

The best tool around is MITMproxy/MITMdump: Scriptable, free software and multiplatform. http://mitmproxy.org/