:root {
  --paper: #faf8f4;
  --paper-raised: #ffffff;
  --ink: #2a2e29;
  --ink-soft: #5b6158;
  --line: #e3ddd1;
  --moss: #3f5f4d;
  --moss-deep: #2c4438;
  --clay: #b5713f;
  --clay-soft: #f0e2d2;
  --sky: #e8ede5;
  --max-w: 1180px;
  --radius: 4px;
  --serif: "Source Serif 4", "Iowan Old Style", "Georgia", serif;
  --sans: "Inter", -apple-system, "Segoe UI", sans-serif;
}

* {
  margin: 0;
  padding: 0;
  box-sizing: border-box;
}

html {
  scroll-behavior: smooth;
}

body {
  font-family: var(--sans);
  color: var(--ink);
  background: var(--paper);
  line-height: 1.65;
  -webkit-font-smoothing: antialiased;
  font-size: 17px;
}

img {
  max-width: 100%;
  display: block;
}

a {
  color: inherit;
  text-decoration: none;
}

ul {
  list-style: none;
}

.wrap {
  max-width: var(--max-w);
  margin: 0 auto;
  padding: 0 28px;
}

.eyebrow {
  display: inline-flex;
  align-items: center;
  gap: 8px;
  font-size: 0.78rem;
  letter-spacing: 0.14em;
  text-transform: uppercase;
  color: var(--moss);
  font-weight: 600;
  margin-bottom: 14px;
}

.eyebrow::before {
  content: "";
  width: 18px;
  height: 1px;
  background: var(--clay);
}

h1, h2, h3, h4 {
  font-family: var(--serif);
  font-weight: 600;
  line-height: 1.2;
  letter-spacing: -0.01em;
  color: var(--ink);
}

h1 { font-size: clamp(2.4rem, 5vw, 3.6rem); font-weight: 700; }
h2 { font-size: clamp(1.7rem, 3vw, 2.3rem); }
h3 { font-size: 1.3rem; }
h4 { font-size: 1.08rem; }

p { color: var(--ink-soft); }

.lede {
  font-size: 1.18rem;
  color: var(--ink-soft);
  max-width: 640px;
}

.btn {
  display: inline-flex;
  align-items: center;
  gap: 10px;
  padding: 13px 26px;
  border-radius: var(--radius);
  font-weight: 600;
  font-size: 0.95rem;
  border: 1px solid transparent;
  cursor: pointer;
  transition: transform 0.15s ease, background 0.2s ease, border-color 0.2s ease;
}

.btn-primary {
  background: var(--moss);
  color: #fff;
}

.btn-primary:hover {
  background: var(--moss-deep);
  transform: translateY(-1px);
}

.btn-ghost {
  border-color: var(--line);
  color: var(--ink);
  background: transparent;
}

.btn-ghost:hover {
  border-color: var(--moss);
  color: var(--moss);
}

/* ---------- Header ---------- */

.site-header {
  position: sticky;
  top: 0;
  z-index: 50;
  background: rgba(250, 248, 244, 0.92);
  backdrop-filter: blur(10px);
  border-bottom: 1px solid var(--line);
}

.site-header .wrap {
  display: flex;
  align-items: center;
  justify-content: space-between;
  height: 76px;
}

.logo {
  display: flex;
  align-items: center;
  gap: 10px;
  font-family: var(--serif);
  font-size: 1.32rem;
  font-weight: 700;
  color: var(--ink);
}

.logo .mark {
  width: 32px;
  height: 32px;
  border-radius: 50%;
  background: var(--moss);
  display: flex;
  align-items: center;
  justify-content: center;
  flex-shrink: 0;
}

.logo .mark svg { width: 16px; height: 16px; }

.main-nav {
  display: flex;
  align-items: center;
  gap: 36px;
}

.main-nav a {
  font-size: 0.95rem;
  font-weight: 500;
  color: var(--ink-soft);
  transition: color 0.2s ease;
}

.main-nav a:hover,
.main-nav a.active {
  color: var(--moss);
}

.nav-toggle {
  display: none;
  flex-direction: column;
  gap: 5px;
  background: none;
  border: none;
  cursor: pointer;
  padding: 6px;
}

.nav-toggle span {
  width: 22px;
  height: 2px;
  background: var(--ink);
}

/* ---------- Hero ---------- */

.hero {
  padding: 76px 0 84px;
  border-bottom: 1px solid var(--line);
  position: relative;
  overflow: hidden;
}

.hero .wrap {
  display: grid;
  grid-template-columns: 1.1fr 0.9fr;
  gap: 56px;
  align-items: center;
}

.hero h1 {
  margin-bottom: 22px;
}

.hero h1 em {
  font-style: normal;
  color: var(--moss);
}

.hero .actions {
  display: flex;
  gap: 14px;
  margin-top: 32px;
  flex-wrap: wrap;
}

.hero-art {
  position: relative;
  aspect-ratio: 1 / 1;
  border-radius: 4px;
  overflow: hidden;
  background: var(--sky);
}

.hero-art img { width: 100%; height: 100%; object-fit: cover; display: block; }

.hero-stats {
  display: flex;
  gap: 36px;
  margin-top: 40px;
  flex-wrap: wrap;
}

.hero-stats .stat {
  border-left: 2px solid var(--clay);
  padding-left: 14px;
}

.hero-stats .stat strong {
  display: block;
  font-family: var(--serif);
  font-size: 1.6rem;
  color: var(--ink);
}

.hero-stats .stat span {
  font-size: 0.85rem;
  color: var(--ink-soft);
}

/* ---------- Section scaffolding ---------- */

.section {
  padding: 80px 0;
  border-bottom: 1px solid var(--line);
}

.section.tinted {
  background: var(--paper-raised);
}

.section-head {
  max-width: 680px;
  margin-bottom: 48px;
}

.section-head.center {
  margin-left: auto;
  margin-right: auto;
  text-align: center;
}

.two-col {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 48px;
  align-items: start;
}

/* ---------- Intro article ---------- */

.intro-article .article-body {
  display: grid;
  grid-template-columns: 0.85fr 1.15fr;
  gap: 52px;
  align-items: start;
}

.article-body p + p { margin-top: 16px; }

.pull-fact {
  background: var(--paper);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  padding: 28px;
}

.pull-fact h4 {
  margin-bottom: 12px;
  color: var(--moss);
}

.pull-fact ul { display: flex; flex-direction: column; gap: 10px; }

.pull-fact li {
  font-size: 0.93rem;
  color: var(--ink-soft);
  padding-left: 18px;
  position: relative;
}

.pull-fact li::before {
  content: "";
  position: absolute;
  left: 0;
  top: 8px;
  width: 6px;
  height: 6px;
  border-radius: 50%;
  background: var(--clay);
}

/* ---------- Card grids ---------- */

.card-grid {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 24px;
}

.card-grid.cols-2 { grid-template-columns: repeat(2, 1fr); }
.card-grid.cols-4 { grid-template-columns: repeat(4, 1fr); }

.card {
  background: var(--paper-raised);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  padding: 30px;
  transition: border-color 0.2s ease, transform 0.2s ease;
}

.card:hover {
  border-color: var(--moss);
  transform: translateY(-2px);
}

.card .icon {
  width: 44px;
  height: 44px;
  border-radius: 50%;
  background: var(--sky);
  display: flex;
  align-items: center;
  justify-content: center;
  margin-bottom: 18px;
}

.card .icon svg { width: 22px; height: 22px; stroke: var(--moss); }

.card h4 { margin-bottom: 10px; }
.card p { font-size: 0.96rem; }

/* ---------- Routine / numbered list ---------- */

.routine-list {
  display: flex;
  flex-direction: column;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  overflow: hidden;
  background: var(--paper-raised);
}

.routine-item {
  display: grid;
  grid-template-columns: 64px 1fr;
  gap: 22px;
  padding: 26px 28px;
  border-bottom: 1px solid var(--line);
}

.routine-item:last-child { border-bottom: none; }

.routine-num {
  font-family: var(--serif);
  font-size: 1.3rem;
  color: var(--clay);
  font-weight: 700;
}

.routine-item h4 { margin-bottom: 6px; }
.routine-item p { font-size: 0.95rem; }

/* ---------- Schedule table-style ---------- */

.schedule-grid {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 20px;
}

.schedule-card {
  background: var(--moss);
  color: #fff;
  border-radius: var(--radius);
  padding: 26px;
}

.schedule-card:nth-child(4) {
  background: var(--clay);
}

.schedule-card .day {
  font-size: 0.78rem;
  letter-spacing: 0.1em;
  text-transform: uppercase;
  opacity: 0.75;
  margin-bottom: 10px;
}

.schedule-card h4 {
  color: #fff;
  margin-bottom: 10px;
}

.schedule-card p {
  color: rgba(255,255,255,0.85);
  font-size: 0.92rem;
}

/* ---------- Tips strip ---------- */

.tips-strip {
  display: grid;
  grid-template-columns: repeat(2, 1fr);
  gap: 16px;
  margin-top: 28px;
}

.tip {
  display: flex;
  gap: 14px;
  padding: 18px;
  background: var(--sky);
  border-radius: var(--radius);
}

.tip .dot {
  width: 8px;
  height: 8px;
  border-radius: 50%;
  background: var(--moss);
  margin-top: 8px;
  flex-shrink: 0;
}

.tip p { font-size: 0.92rem; color: var(--ink); }

/* ---------- Nutrient cards ---------- */

.nutrient-card {
  background: var(--paper-raised);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  overflow: hidden;
}

.nutrient-head {
  padding: 26px 28px 0;
}

.nutrient-head .tag {
  font-size: 0.75rem;
  letter-spacing: 0.1em;
  text-transform: uppercase;
  color: var(--clay);
  font-weight: 700;
}

.nutrient-head h3 { margin: 8px 0 16px; }

.nutrient-body {
  padding: 0 28px 28px;
}

.nutrient-body h5 {
  font-size: 0.82rem;
  letter-spacing: 0.06em;
  text-transform: uppercase;
  color: var(--ink-soft);
  margin: 18px 0 10px;
  font-weight: 600;
  font-family: var(--sans);
}

.nutrient-body .food-tags {
  display: flex;
  flex-wrap: wrap;
  gap: 8px;
}

.food-tags span {
  font-size: 0.85rem;
  padding: 6px 12px;
  border-radius: 20px;
  background: var(--sky);
  color: var(--moss-deep);
}

.nutrient-body p { font-size: 0.93rem; }

/* ---------- Food source columns ---------- */

.food-columns {
  display: grid;
  grid-template-columns: repeat(2, 1fr);
  gap: 40px;
}

.food-col h4 {
  margin-bottom: 18px;
  display: flex;
  align-items: center;
  gap: 10px;
}

.food-col h4::before {
  content: "";
  width: 28px;
  height: 28px;
  border-radius: 50%;
  background: var(--sky);
  flex-shrink: 0;
}

.food-col ul { display: flex; flex-direction: column; gap: 12px; }

.food-col li {
  display: flex;
  justify-content: space-between;
  padding: 14px 0;
  border-bottom: 1px solid var(--line);
  font-size: 0.95rem;
}

.food-col li span:last-child {
  color: var(--ink-soft);
  font-size: 0.88rem;
}

/* ---------- FAQ ---------- */

.faq-list {
  border-top: 1px solid var(--line);
}

.faq-item {
  border-bottom: 1px solid var(--line);
}

.faq-q {
  width: 100%;
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 20px;
  padding: 24px 0;
  background: none;
  border: none;
  text-align: left;
  cursor: pointer;
  font-family: var(--serif);
  font-size: 1.08rem;
  font-weight: 600;
  color: var(--ink);
}

.faq-q .plus {
  flex-shrink: 0;
  width: 26px;
  height: 26px;
  border-radius: 50%;
  border: 1px solid var(--line);
  position: relative;
  transition: transform 0.25s ease, border-color 0.25s ease;
}

.faq-q .plus::before,
.faq-q .plus::after {
  content: "";
  position: absolute;
  background: var(--moss);
  top: 50%;
  left: 50%;
  transform: translate(-50%, -50%);
}

.faq-q .plus::before { width: 10px; height: 1.4px; }
.faq-q .plus::after { width: 1.4px; height: 10px; }

.faq-item.open .faq-q .plus { transform: rotate(45deg); }

.faq-a {
  max-height: 0;
  overflow: hidden;
  transition: max-height 0.3s ease;
}

.faq-a p {
  padding-bottom: 24px;
  max-width: 700px;
  font-size: 0.97rem;
}

/* ---------- Disclaimer ---------- */

.disclaimer-block {
  background: var(--sky);
  border-radius: var(--radius);
  padding: 36px 40px;
  display: flex;
  gap: 24px;
  align-items: flex-start;
}

.disclaimer-block .icon {
  width: 40px;
  height: 40px;
  border-radius: 50%;
  background: var(--moss);
  display: flex;
  align-items: center;
  justify-content: center;
  flex-shrink: 0;
}

.disclaimer-block .icon svg { width: 20px; height: 20px; stroke: #fff; }

.disclaimer-block p { font-size: 0.93rem; color: var(--moss-deep); }

/* ---------- CTA band ---------- */

.cta-band {
  background: var(--moss-deep);
  border-radius: var(--radius);
  padding: 56px 48px;
  text-align: center;
}

.cta-band h2 { color: #fff; margin-bottom: 14px; }
.cta-band p { color: rgba(255,255,255,0.78); max-width: 520px; margin: 0 auto 28px; }
.cta-band .btn-primary { background: #fff; color: var(--moss-deep); }
.cta-band .btn-primary:hover { background: var(--clay-soft); }

/* ---------- Blog cards (used on home + blog index) ---------- */

.post-grid {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 30px;
}

.post-card {
  background: var(--paper-raised);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  overflow: hidden;
  display: flex;
  flex-direction: column;
  transition: transform 0.2s ease, border-color 0.2s ease;
}

.post-card:hover {
  transform: translateY(-3px);
  border-color: var(--moss);
}

.post-thumb {
  aspect-ratio: 16/10;
  background: var(--sky);
  overflow: hidden;
}

.post-thumb img { width: 100%; height: 100%; object-fit: cover; display: block; }

.post-body { padding: 24px; flex: 1; display: flex; flex-direction: column; }

.post-meta {
  font-size: 0.78rem;
  letter-spacing: 0.06em;
  text-transform: uppercase;
  color: var(--clay);
  font-weight: 700;
  margin-bottom: 10px;
}

.post-body h3 { margin-bottom: 10px; font-size: 1.18rem; }
.post-body p { font-size: 0.93rem; flex: 1; }

.read-more {
  margin-top: 18px;
  font-size: 0.88rem;
  font-weight: 600;
  color: var(--moss);
  display: inline-flex;
  align-items: center;
  gap: 6px;
}

/* ---------- Footer ---------- */

.site-footer {
  background: var(--moss-deep);
  color: rgba(255,255,255,0.7);
  padding: 64px 0 28px;
}

.footer-grid {
  display: grid;
  grid-template-columns: 1.4fr 1fr 1fr 1fr;
  gap: 40px;
  padding-bottom: 44px;
  border-bottom: 1px solid rgba(255,255,255,0.12);
}

.footer-brand .logo { color: #fff; margin-bottom: 14px; }
.footer-brand .logo .mark { background: var(--clay); }
.footer-brand p { color: rgba(255,255,255,0.55); font-size: 0.92rem; max-width: 280px; }

.footer-col h5 {
  color: #fff;
  font-size: 0.85rem;
  letter-spacing: 0.06em;
  text-transform: uppercase;
  margin-bottom: 18px;
  font-family: var(--sans);
}

.footer-col ul { display: flex; flex-direction: column; gap: 11px; }

.footer-col a {
  font-size: 0.93rem;
  color: rgba(255,255,255,0.65);
  transition: color 0.2s ease;
}

.footer-col a:hover { color: #fff; }

.footer-bottom {
  display: flex;
  justify-content: space-between;
  align-items: center;
  padding-top: 28px;
  flex-wrap: wrap;
  gap: 12px;
}

.footer-bottom p { color: rgba(255,255,255,0.45); font-size: 0.85rem; }

.footer-disclaimer {
  margin-top: 28px;
  padding-top: 28px;
  border-top: 1px solid rgba(255,255,255,0.12);
}

.footer-disclaimer p {
  color: rgba(255,255,255,0.45);
  font-size: 0.82rem;
  line-height: 1.7;
  max-width: 920px;
}

/* ---------- Article / post page ---------- */

.post-hero {
  padding: 56px 0 40px;
  border-bottom: 1px solid var(--line);
}

.post-hero .post-meta { margin-bottom: 18px; }
.post-hero h1 { font-size: clamp(2rem, 4vw, 2.8rem); margin-bottom: 18px; }

.post-hero .byline {
  display: flex;
  gap: 18px;
  align-items: center;
  margin-top: 24px;
  font-size: 0.88rem;
  color: var(--ink-soft);
}

.post-hero .byline .dot { width: 4px; height: 4px; border-radius: 50%; background: var(--ink-soft); }

.post-featured-img {
  margin-top: 32px;
  border-radius: 4px;
  overflow: hidden;
  aspect-ratio: 16/8;
}

.post-featured-img img { width: 100%; height: 100%; object-fit: cover; display: block; }

.post-content {
  padding: 56px 0;
}

.post-content .wrap {
  display: grid;
  grid-template-columns: 1fr 280px;
  gap: 60px;
}

.post-body-text h2 {
  font-size: 1.5rem;
  margin: 40px 0 16px;
}

.post-body-text h2:first-child { margin-top: 0; }

.post-body-text p { margin-bottom: 18px; font-size: 1.02rem; }

.post-body-text ul.styled-list { margin: 18px 0 24px; display: flex; flex-direction: column; gap: 12px; }

.post-body-text ul.styled-list li {
  padding-left: 22px;
  position: relative;
  color: var(--ink-soft);
}

.post-body-text ul.styled-list li::before {
  content: "";
  position: absolute;
  left: 0;
  top: 9px;
  width: 7px;
  height: 7px;
  border-radius: 50%;
  background: var(--clay);
}

.post-pullquote {
  border-left: 3px solid var(--moss);
  padding: 6px 0 6px 24px;
  margin: 28px 0;
  font-family: var(--serif);
  font-size: 1.2rem;
  color: var(--ink);
}

.post-sidebar { display: flex; flex-direction: column; gap: 24px; }

.sidebar-box {
  background: var(--paper-raised);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  padding: 24px;
}

.sidebar-box h5 {
  font-size: 0.8rem;
  letter-spacing: 0.06em;
  text-transform: uppercase;
  color: var(--ink-soft);
  margin-bottom: 16px;
  font-family: var(--sans);
}

.sidebar-box ul { display: flex; flex-direction: column; gap: 12px; }

.sidebar-box li a {
  font-size: 0.92rem;
  color: var(--ink);
  font-weight: 500;
}

.sidebar-box li a:hover { color: var(--moss); }

.post-tags {
  display: flex;
  flex-wrap: wrap;
  gap: 16px;
  margin-top: 40px;
  padding-top: 28px;
  border-top: 1px solid var(--line);
}

.post-tags span {
  font-size: 0.82rem;
  padding: 7px 14px;
  border: 1px solid var(--line);
  border-radius: 20px;
  color: var(--ink-soft);
}

/* ---------- Legal pages ---------- */

.legal-content {
  padding: 56px 0 90px;
}

.legal-content .wrap { max-width: 760px; }

.legal-content h1 { margin-bottom: 8px; }
.legal-content .updated { color: var(--ink-soft); font-size: 0.88rem; margin-bottom: 44px; }

.legal-content h2 {
  font-size: 1.3rem;
  margin: 40px 0 14px;
}

.legal-content h2:first-of-type { margin-top: 0; }

.legal-content p { margin-bottom: 14px; font-size: 0.98rem; }

.legal-content ul { margin: 14px 0 14px 0; display: flex; flex-direction: column; gap: 10px; }

.legal-content li {
  padding-left: 20px;
  position: relative;
  color: var(--ink-soft);
  font-size: 0.96rem;
}

.legal-content li::before {
  content: "";
  position: absolute;
  left: 0;
  top: 9px;
  width: 6px;
  height: 6px;
  border-radius: 50%;
  background: var(--moss);
}

/* ---------- Breadcrumb ---------- */

.breadcrumb {
  padding: 22px 0 0;
  font-size: 0.85rem;
  color: var(--ink-soft);
}

.breadcrumb a { color: var(--moss); }
.breadcrumb span { margin: 0 8px; }

/* ---------- Responsive ---------- */

@media (max-width: 980px) {
  .hero .wrap { grid-template-columns: 1fr; gap: 40px; }
  .hero-art { max-width: 360px; margin: 0 auto; }
  .two-col { grid-template-columns: 1fr; }
  .intro-article .article-body { grid-template-columns: 1fr; }
  .card-grid { grid-template-columns: repeat(2, 1fr); }
  .card-grid.cols-4 { grid-template-columns: repeat(2, 1fr); }
  .schedule-grid { grid-template-columns: repeat(2, 1fr); }
  .food-columns { grid-template-columns: 1fr; gap: 28px; }
  .post-grid { grid-template-columns: repeat(2, 1fr); }
  .footer-grid { grid-template-columns: 1fr 1fr; gap: 32px; }
  .post-content .wrap { grid-template-columns: 1fr; }
  .post-sidebar { flex-direction: row; flex-wrap: wrap; }
  .sidebar-box { flex: 1; min-width: 220px; }
}

@media (max-width: 680px) {
  body { font-size: 16px; }
  .wrap { padding: 0 20px; }
  .main-nav { position: fixed; top: 76px; left: 0; right: 0; background: var(--paper); flex-direction: column; align-items: flex-start; gap: 0; border-bottom: 1px solid var(--line); transform: translateY(-110%); opacity: 0; transition: transform 0.3s ease, opacity 0.3s ease; padding: 8px 20px 20px; }
  .main-nav.open { transform: translateY(0); opacity: 1; }
  .main-nav a { width: 100%; padding: 14px 0; border-bottom: 1px solid var(--line); }
  .nav-toggle { display: flex; }
  .section { padding: 56px 0; }
  .card-grid, .card-grid.cols-4 { grid-template-columns: 1fr; }
  .schedule-grid { grid-template-columns: 1fr; }
  .post-grid { grid-template-columns: 1fr; }
  .footer-grid { grid-template-columns: 1fr; gap: 28px; }
  .disclaimer-block { flex-direction: column; padding: 28px; }
  .tips-strip { grid-template-columns: 1fr; }
  .routine-item { grid-template-columns: 40px 1fr; padding: 20px; }
  .cta-band { padding: 40px 24px; }
  .hero { padding: 48px 0 56px; }
}