:root {
  color-scheme: light;
  --paper: #f6f7f3;
  --paper-dark: #eef1ea;
  --white: #ffffff;
  --ink: #1d2b24;
  --ink-soft: #33453a;
  --muted: #68766d;
  --subtle: #879189;
  --green: #254a3c;
  --green-2: #436a53;
  --green-pale: #e8f0e5;
  --lime: #d9eca0;
  --clay: #c8a78b;
  --stroke: #e3e8df;
  --stroke-dark: #d3dcd1;
  --shadow: 0 22px 65px rgba(27, 45, 34, 0.09);
  --shadow-soft: 0 8px 30px rgba(27, 45, 34, 0.055);
  --radius: 22px;
  --font: Inter, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  font-family: var(--font);
  scroll-behavior: smooth;
  scroll-padding-top: 108px;
  font-synthesis: none;
  text-rendering: optimizeLegibility;
  -webkit-font-smoothing: antialiased;
  -moz-osx-font-smoothing: grayscale;
}

* { box-sizing: border-box; }
html { min-width: 320px; background: var(--white); }
body { margin: 0; min-width: 320px; color: var(--ink); background: var(--white); font-size: 15px; line-height: 1.65; }
button, input, select, textarea { font: inherit; }
button, a, select { -webkit-tap-highlight-color: transparent; }
button { color: inherit; }
a { color: inherit; text-decoration: none; }
img { max-width: 100%; }
::selection { color: var(--ink); background: #d9eca0; }
.container, .section-wrap { width: min(100% - 64px, 1240px); margin-inline: auto; }
.section-wrap { padding-block: 84px; }
.site-main { min-height: 55vh; }
.skip-link { position: fixed; z-index: 1000; top: 10px; left: 10px; padding: 10px 16px; transform: translateY(-150%); border-radius: 10px; color: var(--white); background: var(--green); font-weight: 700; }
.skip-link:focus { transform: translateY(0); }
.eyebrow { display: inline-flex; align-items: center; gap: 9px; margin: 0 0 13px; color: var(--green-2); font-size: 10px; font-weight: 800; line-height: 1.4; letter-spacing: .15em; text-transform: uppercase; }
.section-heading { display: flex; align-items: end; justify-content: space-between; gap: 28px; margin-bottom: 31px; }
.section-heading h2, .guide-intro h2, .evidence-intro h2 { margin: 0; color: var(--ink); font-size: clamp(28px, 3.25vw, 41px); font-weight: 660; line-height: 1.1; letter-spacing: -.05em; }
.section-heading p { margin: 11px 0 0; color: var(--muted); font-size: 14px; }
.section-index { color: #b2bbb2; font-size: 11px; font-weight: 800; letter-spacing: .12em; }
.button { display: inline-flex; align-items: center; justify-content: center; gap: 10px; min-height: 47px; padding: 12px 19px; border: 1px solid transparent; border-radius: 999px; font-size: 13px; font-weight: 720; line-height: 1.2; transition: transform .2s ease, background .2s ease, color .2s ease, box-shadow .2s ease; cursor: pointer; }
.button:hover { transform: translateY(-2px); }
.button:focus-visible, button:focus-visible, a:focus-visible, input:focus-visible, select:focus-visible { outline: 3px solid #9bbf63; outline-offset: 3px; }
.button-primary { color: var(--white); background: var(--green); box-shadow: 0 8px 20px rgba(37, 74, 60, .15); }
.button-primary:hover { background: #193d31; box-shadow: 0 12px 25px rgba(37, 74, 60, .21); }
.button-secondary { color: var(--green); border-color: var(--stroke-dark); background: var(--white); }
.button-secondary:hover, .button-quiet:hover { border-color: var(--green-2); background: var(--green-pale); }
.button-quiet { color: var(--green); border-color: transparent; background: transparent; }
.text-link { display: inline-flex; align-items: center; gap: 8px; width: fit-content; color: var(--green); font-size: 12px; font-weight: 750; transition: gap .18s ease, color .18s ease; }
.text-link:hover { gap: 12px; color: #406b4f; }

/* Utility bar and navigation */
.top-note { display: flex; align-items: center; justify-content: center; gap: 9px; min-height: 29px; padding: 5px 15px; color: #eff5e8; background: var(--green); font-size: 10px; font-weight: 600; letter-spacing: .035em; text-align: center; }
.top-note-dot { width: 6px; height: 6px; border-radius: 50%; background: var(--lime); box-shadow: 0 0 0 3px rgba(217, 236, 160, .16); }
.top-note-divider { opacity: .55; }
.site-header { position: sticky; z-index: 80; top: 0; border-bottom: 1px solid rgba(227, 232, 223, .9); background: rgba(255, 255, 255, .94); backdrop-filter: blur(16px); }
.header-inner { display: flex; align-items: center; justify-content: space-between; gap: 20px; width: min(100% - 64px, 1450px); min-height: 74px; margin: auto; }
.brand { display: inline-flex; align-items: center; gap: 10px; flex: 0 0 auto; min-width: 170px; }
.brand-mark { display: grid; width: 39px; height: 39px; place-items: center; color: #d9eca0; border-radius: 13px; background: var(--green); }
.brand-name { display: flex; flex-direction: column; color: var(--ink); font-size: 19px; font-weight: 810; line-height: 1; letter-spacing: -.07em; }
.brand-name > span { display: inline; margin-left: 0; color: var(--green-2); }
.brand-name small { margin-top: 5px; color: #77837a; font-size: 7px; font-weight: 780; line-height: 1; letter-spacing: .14em; }
.main-nav { display: flex; align-items: center; justify-content: center; gap: clamp(9px, 1.22vw, 19px); margin-left: auto; }
.nav-link { position: relative; display: inline-flex; align-items: center; gap: 5px; padding: 29px 0 26px; color: #627168; font-size: 11px; font-weight: 670; white-space: nowrap; transition: color .2s ease; }
.nav-link::after { position: absolute; right: 0; bottom: 17px; left: 0; height: 2px; border-radius: 5px; background: var(--green-2); content: ""; transform: scaleX(0); transform-origin: left; transition: transform .2s ease; }
.nav-link:hover, .nav-link.active { color: var(--green); }
.nav-link.active::after, .nav-link:hover::after { transform: scaleX(1); }
.nav-favorites svg { color: #64756a; }
.favorite-count { display: inline-grid; min-width: 16px; height: 16px; place-items: center; padding: 0 4px; border-radius: 99px; color: var(--green); background: var(--green-pale); font-size: 9px; }
.header-actions { display: flex; align-items: center; gap: 8px; margin-left: 11px; }
.search-trigger, .favorite-trigger, .menu-trigger, .nav-search { display: inline-flex; align-items: center; justify-content: center; gap: 7px; border: 0; cursor: pointer; }
.search-trigger { min-height: 38px; padding: 0 12px; border: 1px solid var(--stroke); border-radius: 999px; color: var(--green); background: var(--paper); font-size: 11px; font-weight: 700; transition: background .2s ease, border-color .2s ease; }
.search-trigger:hover { border-color: #bdcbb8; background: var(--green-pale); }
.favorite-trigger { position: relative; width: 38px; height: 38px; border: 1px solid var(--stroke); border-radius: 50%; color: var(--green); background: white; }
.favorite-trigger span { position: absolute; top: -4px; right: -5px; display: grid; min-width: 17px; height: 17px; place-items: center; padding: 0 4px; border: 2px solid white; border-radius: 50%; color: var(--white); background: var(--green); font-size: 8px; }
.menu-trigger, .mobile-search { display: none; }
.search-overlay { position: fixed; z-index: 200; inset: 0; display: grid; align-items: start; justify-items: center; padding: 12vh 20px 30px; background: rgba(21, 36, 28, .5); backdrop-filter: blur(5px); animation: fade-in .16s ease; }
.search-dialog { width: min(100%, 690px); overflow: hidden; border: 1px solid rgba(255,255,255,.5); border-radius: 25px; background: white; box-shadow: 0 30px 100px #13231850; animation: pop-in .2s ease; }
.search-dialog-top { display: flex; align-items: start; justify-content: space-between; padding: 27px 28px 16px; }
.search-dialog-top .eyebrow { margin-bottom: 7px; font-size: 9px; }
.search-dialog-top h2 { margin: 0; font-size: 25px; letter-spacing: -.045em; }
.icon-button { display: grid; width: 37px; height: 37px; place-items: center; border: 1px solid var(--stroke); border-radius: 50%; background: white; cursor: pointer; }
.search-form { display: flex; align-items: center; gap: 11px; margin: 0 25px; padding: 8px 10px 8px 15px; border: 1.5px solid #bbcbb8; border-radius: 14px; color: var(--green); background: #fbfcfa; }
.search-form input { width: 100%; min-width: 0; padding: 8px 0; border: 0; outline: 0; color: var(--ink); background: transparent; font-size: 13px; }
.search-form input::placeholder { color: #9aa39b; }
.search-submit { padding: 9px 15px; border: 0; border-radius: 9px; color: white; background: var(--green); font-size: 11px; font-weight: 700; cursor: pointer; }
.clear-search { border: 0; color: var(--muted); background: transparent; font-size: 10px; cursor: pointer; }
.search-results { padding: 18px 25px 5px; }
.search-results-label { padding: 0 3px 8px; color: #879189; font-size: 9px; font-weight: 800; letter-spacing: .13em; text-transform: uppercase; }
.search-result { display: flex; align-items: center; gap: 12px; padding: 11px 7px; border-top: 1px solid #f0f2ee; transition: background .17s ease; }
.search-result:hover { border-radius: 10px; background: #f5f7f2; }
.search-result-icon { display: grid; width: 36px; height: 36px; flex: 0 0 36px; place-items: center; border-radius: 11px; color: var(--green-2); background: var(--green-pale); }
.search-result-copy { display: flex; flex: 1; flex-direction: column; min-width: 0; }
.search-result-copy strong { overflow: hidden; color: var(--ink); font-size: 12px; text-overflow: ellipsis; white-space: nowrap; }
.search-result-copy small { overflow: hidden; color: var(--muted); font-size: 10px; text-overflow: ellipsis; white-space: nowrap; }
.search-result-tag { color: #89928a; font-size: 9px; white-space: nowrap; }
.search-result-arrow { color: #8c988e; }
.search-empty { display: flex; flex-direction: column; gap: 5px; padding: 22px 8px; color: var(--ink); font-size: 13px; }
.search-empty span { color: var(--muted); font-size: 12px; }
.search-see-all { display: inline-flex; align-items: center; gap: 8px; margin: 12px 0 8px 5px; padding: 8px 0; border: 0; color: var(--green); background: transparent; font-size: 11px; font-weight: 700; cursor: pointer; }
.search-hints { display: flex; align-items: center; flex-wrap: wrap; gap: 8px; padding: 17px 28px 23px; border-top: 1px solid #eff1ed; }
.search-hints > span { margin-right: 3px; color: #8b958d; font-size: 9px; font-weight: 800; letter-spacing: .1em; }
.search-hints button { padding: 6px 10px; border: 1px solid var(--stroke); border-radius: 99px; color: #57675b; background: white; font-size: 10px; cursor: pointer; }
.search-hints button:hover { color: var(--green); border-color: #b8c8b4; background: var(--green-pale); }

/* Homepage hero */
.hero-section { position: relative; min-height: 690px; overflow: hidden; color: white; background: #1e3329; }
.hero-backdrop, .hero-overlay { position: absolute; inset: 0; }
.hero-backdrop { overflow: hidden; }
.hero-photo { object-fit: cover; object-position: center 38%; filter: saturate(.76); }
.hero-overlay { background: linear-gradient(90deg, rgba(21, 38, 29, .97) 0%, rgba(24, 42, 32, .91) 33%, rgba(24, 42, 32, .55) 57%, rgba(20, 35, 28, .1) 100%), linear-gradient(0deg, rgba(20, 36, 28, .38), transparent 36%); }
.hero-content { position: relative; display: flex; align-items: center; min-height: 690px; padding-top: 40px; padding-bottom: 53px; }
.hero-copy { width: min(100%, 740px); padding: 20px 0; }
.hero-kicker { display: flex; align-items: center; gap: 10px; margin-bottom: 19px; color: #e2ebd3; font-size: 10px; font-weight: 750; letter-spacing: .18em; }
.hero-kicker > span { width: 26px; height: 1px; background: var(--lime); }
.hero-copy h1 { max-width: 760px; margin: 0 0 24px; font-size: clamp(35px, 4.55vw, 60px); font-weight: 640; line-height: 1.04; letter-spacing: -.055em; text-wrap: balance; }
.hero-hook { margin: 0; color: white; font-size: clamp(31px, 4.2vw, 49px); font-weight: 750; line-height: .99; letter-spacing: -.055em; }
.hero-hook em { color: var(--lime); font-style: normal; }
.hero-description { max-width: 520px; margin: 18px 0 6px; color: rgba(244, 247, 239, .81); font-size: 14px; line-height: 1.75; }
.hero-slogan { margin: 0; color: #f4f5ed; font-size: 12px; font-weight: 650; letter-spacing: .015em; }
.hero-actions { display: flex; align-items: center; flex-wrap: wrap; gap: 11px; margin-top: 27px; }
.button-lime { color: #203126; background: var(--lime); box-shadow: 0 8px 22px rgba(0,0,0,.15); }
.button-lime:hover { background: #e7f4bf; }
.button-glass { color: white; border-color: rgba(255,255,255,.37); background: rgba(255,255,255,.08); backdrop-filter: blur(8px); }
.button-glass:hover { color: var(--ink); background: white; }
.hero-text-link { display: inline-flex; align-items: center; gap: 8px; padding: 10px 4px; color: #eef4e7; font-size: 11px; font-weight: 700; }
.hero-text-link:hover { color: var(--lime); }
.hero-proof { display: flex; flex-wrap: wrap; gap: 19px; margin-top: 27px; color: rgba(243,247,237,.78); font-size: 10px; }
.hero-proof span { display: inline-flex; align-items: center; gap: 6px; }
.hero-proof svg { color: var(--lime); }
.hero-caption { position: absolute; right: 3%; bottom: 55px; display: flex; align-items: center; gap: 13px; padding: 13px 16px; border: 1px solid rgba(255,255,255,.24); border-radius: 14px; color: #fff; background: rgba(22, 38, 29, .45); font-size: 10px; line-height: 1.6; backdrop-filter: blur(13px); }
.hero-caption-mark { color: var(--lime); font-size: 21px; font-weight: 650; }
.hero-caption strong { font-weight: 750; }
.hero-bottom-note { position: absolute; right: 34px; bottom: 18px; display: flex; gap: 8px; color: rgba(255,255,255,.58); font-size: 8px; font-weight: 750; letter-spacing: .18em; }
.intro-strip { border-bottom: 1px solid var(--stroke); background: #fbfcfa; }
.intro-strip-inner { display: flex; align-items: center; gap: 17px; min-height: 84px; }
.intro-mark { display: grid; width: 39px; height: 39px; flex: 0 0 39px; place-items: center; border: 1px solid #cfdcc6; border-radius: 50%; color: var(--green); background: #f0f5e9; font-size: 11px; font-weight: 800; letter-spacing: -.04em; }
.intro-strip p { flex: 1; margin: 0; color: #6e7a70; font-size: 12px; }
.intro-strip p strong { margin-right: 5px; color: var(--ink); }
.intro-strip-inner > a { display: inline-flex; align-items: center; gap: 6px; color: var(--green); font-size: 11px; font-weight: 700; white-space: nowrap; }
.goals-section { padding-top: 74px; }
.goal-grid { display: grid; grid-template-columns: repeat(3, minmax(0,1fr)); gap: 12px; }
.goal-card { display: flex; align-items: center; gap: 14px; min-height: 95px; padding: 15px 17px; border: 1px solid var(--stroke); border-radius: 16px; background: #fff; transition: transform .22s ease, box-shadow .22s ease, border-color .22s ease; }
.goal-card:hover { transform: translateY(-3px); border-color: #c4d0bd; box-shadow: var(--shadow-soft); }
.goal-icon { display: grid; width: 44px; height: 44px; flex: 0 0 44px; place-items: center; border-radius: 13px; font-size: 21px; font-weight: 650; }
.goal-icon.sage { color: #41684c; background: #e6efde; }
.goal-icon.sand { color: #88654d; background: #f4ece3; }
.goal-icon.peach { color: #a46749; background: #f7e9dd; }
.goal-icon.blue { color: #476376; background: #e6edf0; }
.goal-card-copy { display: flex; flex: 1; flex-direction: column; min-width: 0; }
.goal-card-copy strong { color: var(--ink); font-size: 13px; }
.goal-card-copy small { margin-top: 3px; color: var(--muted); font-size: 10px; }
.goal-arrow { color: #8d9a8e; transition: transform .2s ease; }
.goal-card:hover .goal-arrow { transform: translateX(3px); color: var(--green); }

/* Routines and tool cards */
.routine-feature-section { padding-block: 78px 82px; background: var(--paper); }
.routine-grid { display: grid; grid-template-columns: repeat(3, minmax(0, 1fr)); gap: 12px; }
.routine-tile { position: relative; display: flex; align-items: center; gap: 17px; min-height: 124px; padding: 19px 20px; overflow: hidden; border: 1px solid #e2e7dd; border-radius: 17px; background: #fff; transition: transform .2s ease, box-shadow .2s ease; }
.routine-tile:hover { transform: translateY(-3px); box-shadow: var(--shadow-soft); }
.routine-tile-number { align-self: flex-start; color: #a1aea0; font-size: 10px; font-weight: 800; letter-spacing: .06em; }
.routine-tile > div { flex: 1; min-width: 0; }
.routine-tile > div > span { display: block; overflow: hidden; color: #8a948c; font-size: 9px; line-height: 1.5; text-overflow: ellipsis; white-space: nowrap; }
.routine-tile h3 { margin: 6px 0 0; color: var(--ink); font-size: 16px; font-weight: 680; line-height: 1.25; letter-spacing: -.025em; text-transform: capitalize; }
.routine-tile-arrow { display: grid; width: 32px; height: 32px; flex: 0 0 32px; place-items: center; border: 1px solid var(--stroke); border-radius: 50%; color: var(--green); transition: all .2s ease; }
.routine-tile:hover .routine-tile-arrow { color: white; border-color: var(--green); background: var(--green); }
.calculator-section { padding-top: 75px; padding-bottom: 70px; }
.calculator-banner { display: grid; grid-template-columns: .78fr 1.22fr; overflow: hidden; border: 1px solid #dfe6da; border-radius: 24px; background: #f1f4ed; }
.calculator-banner-copy { padding: 42px; background: #e8eee2; }
.calculator-banner-copy .eyebrow { margin-bottom: 16px; }
.calculator-banner-copy h2 { margin: 0; color: #1e382c; font-size: clamp(35px, 4vw, 50px); font-weight: 660; line-height: .99; letter-spacing: -.06em; }
.calculator-banner-copy h2 em { color: #68835d; font-style: normal; }
.calculator-banner-copy > p { max-width: 300px; margin: 17px 0 23px; color: var(--muted); font-size: 12px; line-height: 1.7; }
.calculator-list { padding: 25px 32px; }
.calculator-list-item { display: flex; align-items: center; gap: 14px; min-height: 79px; padding: 11px 2px; border-bottom: 1px solid #dfe5da; transition: gap .2s ease; }
.calculator-list-item:last-child { border-bottom: 0; }
.calculator-list-item:hover { gap: 18px; }
.calculator-list-icon { display: grid; width: 40px; height: 40px; flex: 0 0 40px; place-items: center; border-radius: 12px; color: var(--green-2); background: white; font-size: 20px; }
.calculator-list-copy { display: flex; flex: 1; flex-direction: column; min-width: 0; }
.calculator-list-copy strong { color: var(--ink); font-size: 13px; }
.calculator-list-copy small { overflow: hidden; margin-top: 3px; color: #758077; font-size: 10px; text-overflow: ellipsis; white-space: nowrap; }
.calculator-list-number { color: #a3ada1; font-size: 9px; font-weight: 800; }
.calculator-list-item > svg:last-child { color: var(--green-2); }

/* Muscle guide cards */
.muscle-section { padding-top: 55px; padding-bottom: 88px; }
.muscle-grid { display: grid; grid-template-columns: repeat(4, minmax(0, 1fr)); gap: 12px; }
.muscle-card { position: relative; display: flex; align-items: center; gap: 13px; min-height: 102px; padding: 13px 16px; overflow: hidden; border: 1px solid var(--stroke); border-radius: 16px; background: white; transition: transform .2s ease, box-shadow .2s ease; }
.muscle-card:hover { transform: translateY(-2px); box-shadow: var(--shadow-soft); }
.muscle-figure { position: relative; display: grid; width: 47px; height: 64px; flex: 0 0 47px; place-items: center; overflow: hidden; border-radius: 15px; background: #eef2e9; }
.muscle-figure::before { position: absolute; width: 22px; height: 37px; border: 1px solid rgba(54, 88, 63, .28); border-radius: 11px 11px 8px 8px; background: linear-gradient(90deg, transparent 47%, rgba(70,105,76,.28) 48% 52%, transparent 53%), rgba(80, 111, 78, .07); content: ""; }
.muscle-figure::after { position: absolute; top: 9px; width: 11px; height: 11px; border: 1px solid rgba(54, 88, 63, .3); border-radius: 50%; background: #eef2e9; content: ""; }
.muscle-figure > span { position: absolute; z-index: 1; width: 20px; height: 9px; border-radius: 99px; background: rgba(101, 137, 83, .33); }
.muscle-figure-pecho > span { top: 25px; }
.muscle-figure-espalda > span { top: 29px; width: 13px; height: 15px; }
.muscle-figure-hombros > span { top: 20px; width: 28px; height: 7px; }
.muscle-figure-biceps > span { top: 28px; left: 12px; width: 6px; height: 16px; transform: rotate(18deg); }
.muscle-figure-triceps > span { top: 28px; right: 12px; width: 6px; height: 16px; transform: rotate(-18deg); }
.muscle-figure-piernas > span { top: 40px; width: 14px; height: 14px; border-radius: 4px; }
.muscle-figure-gluteos > span { top: 30px; width: 18px; height: 10px; }
.muscle-card-title { display: flex; flex: 1; flex-direction: column; min-width: 0; }
.muscle-card-title strong { font-size: 13px; }
.muscle-card-title small { color: var(--muted); font-size: 9px; }
.muscle-card > svg:last-child { color: #87948a; }

/* Essentials, beginner journey and evidence */
.guide-band { padding: 79px 0; color: #f1f4ed; background: #203c30; }
.guide-band-inner { display: grid; grid-template-columns: .83fr 1.17fr; gap: 64px; }
.guide-intro .eyebrow { color: #d6e8b3; }
.guide-intro h2 { max-width: 400px; color: #f7f8f4; }
.guide-intro p { max-width: 340px; margin-top: 15px; color: #c2cec2; font-size: 13px; }
.guide-links { border-top: 1px solid rgba(255,255,255,.17); }
.guide-links a { display: flex; align-items: center; gap: 14px; min-height: 58px; border-bottom: 1px solid rgba(255,255,255,.17); transition: padding .2s ease, color .2s ease; }
.guide-links a:hover { padding-left: 7px; color: var(--lime); }
.guide-links a > span { color: #c6d899; font-size: 9px; font-weight: 800; }
.guide-links strong { flex: 1; font-size: 12px; font-weight: 620; }
.guide-links svg { color: #c6d899; }
.beginner-section { padding: 80px 0; background: #fbfcfa; }
.beginner-card { display: grid; grid-template-columns: .9fr 1.1fr; gap: 54px; padding: 48px; border: 1px solid var(--stroke); border-radius: 24px; background: white; box-shadow: var(--shadow-soft); }
.beginner-copy h2 { margin: 0; font-size: clamp(34px, 4vw, 48px); font-weight: 660; line-height: 1.04; letter-spacing: -.055em; }
.beginner-copy h2 em { color: #68835d; font-style: normal; }
.beginner-copy > p { max-width: 350px; margin: 16px 0 23px; color: var(--muted); font-size: 13px; }
.beginner-steps { display: grid; align-content: center; gap: 0; margin: 0; padding: 0; list-style: none; }
.beginner-steps li { display: grid; grid-template-columns: 32px 1fr 18px; align-items: center; gap: 12px; min-height: 45px; border-bottom: 1px solid #edf0eb; }
.beginner-steps li:last-child { border-bottom: 0; }
.beginner-steps li > span { color: #97a28f; font-size: 9px; font-weight: 800; }
.beginner-steps li a { color: var(--ink-soft); font-size: 12px; font-weight: 650; }
.beginner-steps li a:hover { color: var(--green-2); }
.beginner-steps li > svg { color: #87968a; }
.evidence-section { padding: 81px 0; background: var(--paper); }
.evidence-grid { display: grid; grid-template-columns: .72fr 1.28fr; gap: 52px; }
.evidence-icon { display: grid; width: 44px; height: 44px; margin-bottom: 19px; place-items: center; border-radius: 14px; color: var(--green); background: #e5eddc; }
.evidence-intro .eyebrow { display: flex; }
.evidence-intro h2 { font-size: clamp(29px, 3vw, 39px); }
.evidence-intro > p { max-width: 310px; margin: 15px 0 17px; color: var(--muted); font-size: 12px; }
.evidence-cards { display: grid; grid-template-columns: repeat(3, 1fr); gap: 10px; }
.evidence-cards article { display: flex; min-height: 203px; flex-direction: column; padding: 20px 17px; border: 1px solid #e0e6db; border-radius: 16px; background: white; }
.evidence-cards article > span { color: #758c69; font-size: 8px; font-weight: 800; letter-spacing: .14em; }
.evidence-cards h3 { margin: 10px 0 7px; font-size: 14px; line-height: 1.25; letter-spacing: -.02em; }
.evidence-cards p { flex: 1; margin: 0 0 13px; color: var(--muted); font-size: 10px; line-height: 1.6; }
.evidence-cards a { display: inline-flex; align-items: center; gap: 6px; color: var(--green); font-size: 9px; font-weight: 750; }
.expert-section { padding: 74px 0 79px; border-top: 1px solid var(--stroke); background: #fff; }
.expert-section .section-heading { margin-bottom: 24px; }
.expert-section .section-heading > div > p { max-width: 620px; }
.expert-grid { display: grid; grid-template-columns: repeat(3, minmax(0, 1fr)); gap: 11px; }
.expert-card { display: flex; min-height: 222px; flex-direction: column; align-items: flex-start; padding: 20px; border: 1px solid var(--stroke); border-radius: 16px; background: #fbfcfa; }
.expert-card-label { color: #718662; font-size: 8px; font-weight: 800; letter-spacing: .12em; }
.expert-card h3 { margin: 11px 0 7px; color: var(--ink); font-size: 15px; line-height: 1.3; letter-spacing: -.025em; }
.expert-card p { flex: 1; margin: 0 0 13px; color: #647168; font-size: 10px; line-height: 1.7; }
.expert-card a { display: inline-flex; align-items: center; gap: 6px; color: var(--green); font-size: 9px; font-weight: 750; }
.expert-card a:hover { text-decoration: underline; text-underline-offset: 3px; }
.pro-culture-card { border-color: #e7dfd5; background: #faf7f1; }
.pro-culture-card .expert-card-label { color: #937452; }
.popular-section { padding-top: 83px; padding-bottom: 75px; }
.card-grid { display: grid; gap: 16px; }
.card-grid-three { grid-template-columns: repeat(3, minmax(0, 1fr)); }
.content-card { display: flex; min-width: 0; flex-direction: column; overflow: hidden; border: 1px solid var(--stroke); border-radius: 18px; background: white; transition: transform .23s ease, box-shadow .23s ease, border-color .23s ease; }
.content-card:hover { transform: translateY(-3px); border-color: #ced8ca; box-shadow: var(--shadow-soft); }
.card-image-link { display: block; overflow: hidden; background: var(--paper-dark); }
.card-image { display: block; width: 100%; height: 175px; object-fit: cover; transition: transform .4s ease; }
.content-card:hover .card-image { transform: scale(1.035); }
.card-copy { display: flex; flex: 1; flex-direction: column; align-items: flex-start; padding: 17px 18px 18px; }
.card-meta { display: flex; align-items: center; gap: 7px; color: #7c887e; font-size: 9px; font-weight: 700; }
.card-meta > span:first-child { color: var(--green-2); }
.meta-dot { width: 3px; height: 3px; border-radius: 50%; background: #a8b2a7; }
.card-copy h3 { margin: 10px 0 7px; color: var(--ink); font-size: 17px; font-weight: 670; line-height: 1.25; letter-spacing: -.035em; }
.card-copy h3 a:hover { color: var(--green-2); }
.card-copy p { margin: 0 0 15px; color: var(--muted); font-size: 11px; line-height: 1.65; }
.card-copy .text-link { margin-top: auto; font-size: 10px; }
.content-card-compact .card-copy { padding: 17px; }
.content-card-compact .card-copy h3 { margin: 9px 0 13px; font-size: 14px; line-height: 1.35; }
.content-card-compact .card-copy .text-link { font-size: 10px; }
.latest-section { padding-top: 61px; padding-bottom: 94px; }
.latest-list { border-top: 1px solid var(--stroke); }
.latest-item { display: grid; grid-template-columns: 45px 1fr 40px; align-items: center; gap: 18px; padding: 21px 7px; border-bottom: 1px solid var(--stroke); transition: background .2s ease; }
.latest-item:hover { background: #fafbf8; }
.latest-index { align-self: start; color: #9ba69a; font-size: 10px; font-weight: 800; }
.latest-copy > span { color: #79867b; font-size: 9px; font-weight: 690; }
.latest-copy h3 { margin: 4px 0; font-size: 17px; font-weight: 680; line-height: 1.25; letter-spacing: -.025em; }
.latest-copy h3 a:hover { color: var(--green-2); }
.latest-copy p { max-width: 750px; margin: 0; color: var(--muted); font-size: 11px; }
.latest-arrow { display: grid; width: 36px; height: 36px; place-items: center; border: 1px solid var(--stroke); border-radius: 50%; color: var(--green); }
.final-cta { padding: 45px 0; color: white; background: var(--green); }
.final-cta-inner { display: flex; align-items: center; gap: 20px; }
.final-cta-icon { display: grid; width: 52px; height: 52px; flex: 0 0 52px; place-items: center; border-radius: 16px; color: var(--green); background: var(--lime); }
.final-cta .eyebrow { margin-bottom: 7px; color: #d6e7ad; }
.final-cta h2 { margin: 0; color: white; font-size: 27px; font-weight: 650; line-height: 1.14; letter-spacing: -.045em; }
.final-cta .button { margin-left: auto; }

/* Footer */
.site-footer { padding: 56px 32px 20px; color: #dfe8dd; background: #172d23; }
.footer-main { display: grid; grid-template-columns: 1.35fr 1fr 1fr 1fr; gap: 40px; width: min(100%, 1240px); margin: auto; padding-bottom: 46px; }
.footer-brand .brand-name { color: white; }
.footer-brand .brand-name > span { color: #d3e49c; }
.footer-brand .brand-name small { color: #acbaaa; }
.footer-brand .brand-mark { color: var(--green); background: var(--lime); }
.footer-brand-column > p { margin: 22px 0 7px; color: #f3f4ee; font-size: 19px; font-weight: 610; line-height: 1.22; letter-spacing: -.03em; }
.footer-note { color: #aebdb0; font-size: 9px; }
.footer-link-group { display: flex; flex-direction: column; align-items: flex-start; gap: 8px; }
.footer-link-group h3 { margin: 2px 0 8px; color: #d8e6c0; font-size: 10px; font-weight: 800; letter-spacing: .13em; text-transform: uppercase; }
.footer-link-group a { color: #c1cec2; font-size: 10px; transition: color .18s ease; }
.footer-link-group a:hover, .footer-bottom a:hover { color: var(--lime); }
.footer-bottom { display: flex; align-items: center; gap: 16px; width: min(100%, 1240px); margin: auto; padding-top: 15px; border-top: 1px solid rgba(255,255,255,.16); color: #aebbb0; font-size: 9px; }
.footer-disclaimer { flex: 1; text-align: center; }
.footer-bottom a { display: inline-flex; align-items: center; gap: 5px; white-space: nowrap; }
.back-to-top { position: fixed; z-index: 70; right: 22px; bottom: 22px; display: inline-flex; align-items: center; gap: 7px; padding: 11px 15px; border: 1px solid rgba(255,255,255,.22); border-radius: 999px; color: white; background: var(--green); box-shadow: 0 8px 25px rgba(20,40,28,.22); font-size: 10px; font-weight: 700; cursor: pointer; animation: pop-in .2s ease; }

/* Article pages */
.article-page { padding-bottom: 0; }
.reading-progress { position: fixed; z-index: 90; top: 0; right: 0; left: 0; height: 3px; pointer-events: none; }
.reading-progress span { display: block; height: 100%; background: #b5d27c; transition: width .08s linear; }
.article-top { padding-top: 25px; }
.breadcrumbs { display: flex; align-items: center; flex-wrap: wrap; gap: 8px; color: #89948b; font-size: 10px; }
.breadcrumbs a { transition: color .15s ease; }
.breadcrumbs a:hover { color: var(--green); }
.breadcrumbs > span:last-child { overflow: hidden; max-width: 420px; color: #47574c; text-overflow: ellipsis; white-space: nowrap; }
.article-header { max-width: 890px; margin: 41px auto 28px; text-align: center; }
.article-title-meta { display: flex; align-items: center; justify-content: center; flex-wrap: wrap; gap: 13px; margin-bottom: 17px; color: #77847a; font-size: 10px; }
.article-title-meta > span:not(.article-category-pill) { display: inline-flex; align-items: center; gap: 5px; }
.article-category-pill { padding: 5px 9px; border-radius: 99px; color: var(--green); background: #eaf1e5; font-size: 9px; font-weight: 750; }
.article-header h1 { margin: 0; color: #1c2b23; font-size: clamp(34px, 5vw, 56px); font-weight: 670; line-height: 1.07; letter-spacing: -.058em; text-wrap: balance; }
.article-deck { max-width: 700px; margin: 16px auto 21px; color: #68766c; font-size: 14px; line-height: 1.75; }
.article-author-row { display: flex; align-items: center; justify-content: center; gap: 10px; }
.author-avatar { display: grid; width: 34px; height: 34px; place-items: center; border: 1px solid #d7e1d2; border-radius: 50%; color: var(--green); background: #eff4ea; font-size: 9px; font-weight: 800; }
.author-copy { display: flex; flex-direction: column; align-items: flex-start; margin-right: 9px; text-align: left; }
.author-copy strong { color: var(--ink); font-size: 10px; }
.author-copy strong a:hover { color: var(--green-2); }
.author-copy span { color: #89948b; font-size: 8px; }
.favorite-button { display: inline-flex; align-items: center; justify-content: center; gap: 7px; min-height: 36px; padding: 8px 13px; border: 1px solid var(--stroke-dark); border-radius: 999px; color: #435548; background: white; font-size: 10px; font-weight: 700; cursor: pointer; transition: background .18s ease, color .18s ease, border .18s ease, transform .18s ease; }
.favorite-button:hover { transform: translateY(-1px); border-color: #b8c9ac; background: #f7faf4; }
.favorite-button.is-saved { color: #fff; border-color: var(--green); background: var(--green); }
.favorite-button.is-saved svg { fill: #d7e99e; color: #d7e99e; }
.favorite-button-compact { width: 37px; min-height: 37px; padding: 0; border-radius: 50%; }
.article-hero-image { position: relative; width: min(100%, 1130px); height: clamp(260px, 47vw, 500px); margin: 0 auto; overflow: hidden; border-radius: 24px; background: var(--paper-dark); }
.article-hero-image img { width: 100%; height: 100%; object-fit: cover; }
.article-hero-image > span { position: absolute; right: 16px; bottom: 15px; padding: 7px 10px; border: 1px solid rgba(255,255,255,.2); border-radius: 99px; color: white; background: rgba(26, 45, 34, .53); font-size: 8px; font-weight: 700; letter-spacing: .04em; backdrop-filter: blur(8px); }
.article-layout { display: grid; grid-template-columns: 190px minmax(0, 740px); justify-content: center; gap: clamp(35px, 7vw, 98px); padding-top: 61px; }
.article-sidebar { position: relative; }
.toc-card { position: sticky; top: 104px; display: flex; flex-direction: column; align-items: flex-start; gap: 11px; padding: 16px 0 21px 14px; border-left: 1px solid #dce3d8; }
.toc-label { margin-bottom: 2px; color: #8a958b; font-size: 8px; font-weight: 800; letter-spacing: .15em; }
.toc-card a { color: #68776b; font-size: 9px; line-height: 1.45; transition: color .17s ease, transform .17s ease; }
.toc-card a:hover { transform: translateX(3px); color: var(--green); }
.sidebar-cta { position: sticky; top: 350px; display: flex; flex-direction: column; gap: 7px; margin: 21px 0 0 14px; padding: 15px; border: 1px solid #dfe8d9; border-radius: 14px; background: #f2f6ed; }
.sidebar-cta > span { color: #71875f; font-size: 8px; font-weight: 800; letter-spacing: .11em; }
.sidebar-cta strong { font-size: 11px; line-height: 1.35; }
.sidebar-cta a { display: inline-flex; align-items: center; gap: 5px; color: var(--green); font-size: 9px; font-weight: 750; }
.article-content { min-width: 0; padding-bottom: 28px; }
.quick-answer { position: relative; margin: 0 0 37px; padding: 21px 23px 21px 25px; border: 1px solid #dbe6d2; border-radius: 16px; background: #f2f6ed; }
.quick-answer::before { position: absolute; top: 18px; bottom: 18px; left: 0; width: 3px; border-radius: 0 4px 4px 0; background: #88a466; content: ""; }
.quick-answer-label { display: inline-flex; align-items: center; gap: 6px; color: #5f7c4e; font-size: 8px; font-weight: 800; letter-spacing: .14em; }
.quick-answer p { margin: 8px 0 0; color: #34443a; font-size: 14px; font-weight: 580; line-height: 1.65; }
.article-section { margin: 0 0 40px; scroll-margin-top: 105px; }
.article-section h2, .article-content h2 { margin: 0 0 14px; color: #1d2b24; font-size: clamp(23px, 3vw, 31px); font-weight: 670; line-height: 1.18; letter-spacing: -.045em; text-wrap: balance; }
.article-section h3 { color: var(--ink); }
.article-section p { margin: 0 0 14px; color: #536157; font-size: 13px; line-height: 1.85; }
.article-section > p:last-child { margin-bottom: 0; }
.article-section p a { color: var(--green); text-decoration: underline; text-underline-offset: 3px; }
.article-section ul, .article-section ol { color: #526056; font-size: 12px; line-height: 1.8; }
.routine-facts { display: grid; grid-template-columns: repeat(4, minmax(0,1fr)); gap: 9px; margin-bottom: 39px; }
.routine-facts > div { display: flex; min-height: 80px; flex-direction: column; justify-content: center; gap: 5px; padding: 13px; border: 1px solid var(--stroke); border-radius: 13px; background: #fbfcfa; }
.routine-facts > div > span, .exercise-overview > div > span { color: #819084; font-size: 8px; font-weight: 800; letter-spacing: .11em; }
.routine-facts strong { color: var(--ink); font-size: 10px; line-height: 1.5; }
.routine-fact-wide { grid-column: span 2; }
.routine-day-list { display: flex; flex-direction: column; gap: 14px; margin-top: 19px; }
.routine-day { overflow: hidden; border: 1px solid #e3e8e0; border-radius: 15px; background: white; }
.routine-day-heading { display: flex; align-items: center; justify-content: space-between; gap: 12px; padding: 15px 17px 13px; background: #f7f9f5; }
.routine-day-heading > div { display: flex; align-items: center; gap: 11px; }
.day-index { color: #6f8b59; font-size: 10px; font-weight: 800; }
.routine-day-heading h3 { margin: 0; font-size: 12px; font-weight: 750; }
.routine-day-heading p { margin: 2px 0 0; font-size: 9px; }
.routine-day-heading > span { color: #839087; font-size: 8px; white-space: nowrap; }
.responsive-table { width: 100%; overflow-x: auto; overscroll-behavior-inline: contain; }
.data-table { width: 100%; min-width: 520px; border-collapse: collapse; text-align: left; }
.data-table th, .data-table td { padding: 11px 13px; border-top: 1px solid #eef1ed; color: #617067; font-size: 9px; white-space: nowrap; }
.data-table thead th { color: #839087; background: #fff; font-size: 8px; font-weight: 800; letter-spacing: .05em; text-transform: uppercase; }
.data-table tbody th { color: #35463a; font-weight: 650; }
.editorial-note { display: flex; flex-direction: column; gap: 5px; margin-top: 17px; padding: 15px 17px; border: 1px solid #e5e9df; border-radius: 12px; background: #fafbf8; }
.editorial-note > strong { color: #425b41; font-size: 10px; }
.editorial-note p { margin: 0; font-size: 10px; line-height: 1.65; }
.step-list { display: flex; flex-direction: column; gap: 13px; margin: 19px 0 0; padding: 0; list-style: none; }
.step-list li { display: flex; align-items: flex-start; gap: 13px; }
.step-list li > span { display: grid; width: 27px; height: 27px; flex: 0 0 27px; place-items: center; border: 1px solid #dce6d3; border-radius: 50%; color: var(--green); background: #f1f5eb; font-size: 9px; font-weight: 800; }
.step-list li strong { display: block; margin: 1px 0 3px; color: #35463a; font-size: 11px; }
.step-list li p { margin: 0; font-size: 11px; }
.related-tool-inline { display: flex; align-items: center; flex-wrap: wrap; gap: 11px; margin-top: 21px; padding: 14px; border: 1px solid var(--stroke); border-radius: 12px; color: var(--green); background: #fbfcfa; }
.related-tool-inline > span { flex: 1; color: #59685d; font-size: 10px; font-weight: 650; }
.related-tool-inline a { display: inline-flex; align-items: center; gap: 5px; color: var(--green); font-size: 9px; font-weight: 750; }
.exercise-overview { display: grid; grid-template-columns: 1.15fr 1fr 1fr; gap: 9px; margin-bottom: 38px; }
.exercise-overview > div { display: flex; min-height: 78px; flex-direction: column; justify-content: center; gap: 6px; padding: 13px; border: 1px solid var(--stroke); border-radius: 13px; background: #fbfcfa; }
.exercise-overview strong { color: #35463a; font-size: 10px; line-height: 1.45; }
.check-list { display: flex; flex-direction: column; gap: 9px; margin: 17px 0; padding: 0; list-style: none; }
.check-list li { display: flex; align-items: flex-start; gap: 9px; font-size: 11px; }
.check-icon { display: grid; width: 19px; height: 19px; flex: 0 0 19px; place-items: center; border-radius: 50%; color: var(--green); background: #e8f0e4; }
.compare-columns { display: grid; grid-template-columns: 1fr 1fr; gap: 14px; margin: 17px 0; }
.compare-columns > div { padding: 17px; border: 1px solid var(--stroke); border-radius: 14px; background: #fbfcfa; }
.compare-columns h3 { margin: 0 0 8px; font-size: 12px; }
.compare-columns ul { margin: 0; padding-left: 17px; }
.compare-columns li { padding: 3px 0; font-size: 10px; }
.nutrition-principles { display: grid; grid-template-columns: repeat(3, 1fr); gap: 10px; margin: 21px 0; }
.nutrition-principles > div { padding: 17px 15px; border: 1px solid var(--stroke); border-radius: 14px; background: #fbfcfa; }
.nutrition-principles > div > span { color: #7b9464; font-size: 9px; font-weight: 800; }
.nutrition-principles h3 { margin: 7px 0; font-size: 11px; }
.nutrition-principles p { margin: 0; font-size: 10px; line-height: 1.65; }
.meal-list { overflow: hidden; margin: 18px 0; border: 1px solid var(--stroke); border-radius: 15px; }
.meal-row { display: grid; grid-template-columns: 110px 1fr; gap: 16px; padding: 14px 16px; border-bottom: 1px solid var(--stroke); }
.meal-row:last-child { border-bottom: 0; }
.meal-row strong { color: var(--green); font-size: 10px; }
.meal-row p { margin: 0; font-size: 11px; }
.week-menu { display: grid; grid-template-columns: 1fr 1fr; gap: 0 20px; margin: 14px 0; padding: 0; list-style: none; }
.week-menu li { display: flex; align-items: center; gap: 8px; padding: 10px 0; border-bottom: 1px solid var(--stroke); font-size: 10px; }
.week-menu svg { flex: 0 0 auto; color: var(--green-2); }
.protein-food-table { overflow: hidden; margin: 20px 0; border: 1px solid var(--stroke); border-radius: 14px; }
.protein-food-row { display: flex; align-items: center; justify-content: space-between; gap: 12px; padding: 11px 14px; border-top: 1px solid #edf0eb; color: #56645a; font-size: 10px; }
.protein-food-row strong { color: var(--green); white-space: nowrap; }
.protein-food-heading { border-top: 0; color: #59685c; background: #f5f7f2; font-size: 8px; font-weight: 800; letter-spacing: .06em; text-transform: uppercase; }
.protein-food-table > p { margin: 0; padding: 10px 14px; border-top: 1px solid var(--stroke); color: #89948a; font-size: 8px; }
.myth-grid { display: grid; grid-template-columns: 1fr 1fr; gap: 12px; margin: 17px 0; }
.myth-grid > div { padding: 17px; border: 1px solid var(--stroke); border-radius: 14px; background: #fbfcfa; }
.myth-grid > div > span { color: #71845f; font-size: 8px; font-weight: 800; letter-spacing: .11em; }
.myth-grid h3 { margin: 7px 0 6px; font-size: 12px; }
.myth-grid p { margin: 0; font-size: 10px; }
.next-step-grid { display: grid; grid-template-columns: repeat(3, 1fr); gap: 9px; margin-top: 17px; }
.next-step-card { display: flex; min-height: 106px; flex-direction: column; align-items: flex-start; justify-content: space-between; padding: 13px; border: 1px solid var(--stroke); border-radius: 13px; background: #fbfcfa; transition: border .2s ease, background .2s ease; }
.next-step-card:hover { border-color: #bfceb7; background: #f4f7f0; }
.next-step-card > span { color: #7a9065; font-size: 8px; font-weight: 800; letter-spacing: .1em; }
.next-step-card strong { align-self: stretch; font-size: 10px; line-height: 1.45; }
.next-step-card svg { color: var(--green-2); }
.faq-section { padding-top: 28px; border-top: 1px solid var(--stroke); }
.faq-section .eyebrow { margin-bottom: 9px; }
.faq-list { border-top: 1px solid var(--stroke); }
.faq-list details { border-bottom: 1px solid var(--stroke); }
.faq-list summary { display: flex; align-items: center; justify-content: space-between; gap: 20px; padding: 15px 0; color: #2d4034; font-size: 11px; font-weight: 690; list-style: none; cursor: pointer; }
.faq-list summary::-webkit-details-marker { display: none; }
.faq-plus { display: grid; width: 22px; height: 22px; flex: 0 0 22px; place-items: center; border: 1px solid var(--stroke); border-radius: 50%; color: var(--green); font-size: 14px; font-weight: 500; transition: transform .2s ease; }
.faq-list details[open] .faq-plus { transform: rotate(45deg); }
.faq-list details p { margin: -2px 30px 16px 0; color: #617067; font-size: 11px; line-height: 1.7; }
.source-section { padding-top: 26px; border-top: 1px solid var(--stroke); }
.source-section > .eyebrow { margin-bottom: 7px; }
.source-section h2 { margin-bottom: 9px; font-size: 23px; }
.source-section > p { font-size: 10px; }
.source-list { display: flex; flex-direction: column; gap: 11px; margin: 17px 0; padding: 0; list-style: none; }
.source-list li { display: flex; gap: 10px; padding: 12px 13px; border: 1px solid #e9ede7; border-radius: 11px; background: #fcfdfa; }
.source-list li::before { flex: 0 0 auto; width: 5px; height: 5px; margin-top: 7px; border-radius: 50%; background: #72905d; content: ""; }
.source-list li > div { display: flex; flex-direction: column; gap: 3px; }
.source-list a { display: inline-flex; align-items: center; gap: 5px; color: #315843; font-size: 10px; font-weight: 750; }
.source-list a:hover { text-decoration: underline; text-underline-offset: 2px; }
.source-list span { color: #7f8b81; font-size: 8px; }
.source-list p { margin: 0; color: #657268; font-size: 9px; }
.editorial-footer-note { display: flex; flex-wrap: wrap; gap: 8px 17px; padding-top: 13px; border-top: 1px solid var(--stroke); color: #808c82; font-size: 8px; }
.editorial-footer-note > a { display: inline-flex; align-items: center; gap: 4px; color: var(--green); font-weight: 700; }
.article-bottom-cta { display: flex; align-items: center; justify-content: space-between; gap: 22px; margin: 36px 0 62px; padding: 24px; border: 1px solid #dfe8d9; border-radius: 17px; background: #f2f6ed; }
.article-bottom-cta .eyebrow { margin-bottom: 6px; }
.article-bottom-cta h2 { margin: 0; font-size: 21px; }
.article-bottom-cta p { margin: 5px 0 0; color: #66756a; font-size: 10px; }
.article-bottom-cta .button { flex: 0 0 auto; }
.related-section { padding: 51px 0 77px; border-top: 1px solid var(--stroke); }
.related-section .section-heading h2 { font-size: 30px; }
.related-section .card-grid { align-items: stretch; }

/* Calculator pages */
.calculator-page-container { padding-top: 25px; padding-bottom: 80px; }
.calculator-page-header { max-width: 720px; margin: 45px auto 36px; text-align: center; }
.calculator-page-icon { display: grid; width: 53px; height: 53px; margin: 0 auto 16px; place-items: center; border: 1px solid #d9e5d0; border-radius: 17px; color: var(--green); background: #edf3e7; font-size: 23px; }
.calculator-page-header .eyebrow { display: block; margin-bottom: 9px; }
.calculator-page-header h1 { margin: 0; font-size: clamp(33px, 5vw, 50px); line-height: 1.08; letter-spacing: -.055em; }
.calculator-page-header > p { max-width: 610px; margin: 13px auto 17px; color: var(--muted); font-size: 13px; }
.calculator-page-meta { display: flex; justify-content: center; flex-wrap: wrap; gap: 15px; color: #738076; font-size: 9px; }
.calculator-page-meta span { display: inline-flex; align-items: center; gap: 5px; }
.calculator-page-meta svg { color: #6d8a58; }
.calculator-layout { display: grid; grid-template-columns: minmax(0, 1.55fr) minmax(240px, .72fr); align-items: start; gap: 18px; max-width: 1000px; margin: auto; }
.calculator-form { padding: 27px; border: 1px solid var(--stroke); border-radius: 21px; background: white; box-shadow: var(--shadow-soft); }
.calculator-form-head { display: flex; align-items: center; gap: 12px; margin-bottom: 20px; }
.calculator-form-icon { display: grid; width: 41px; height: 41px; place-items: center; border-radius: 13px; color: var(--green); background: #eaf1e4; }
.calculator-form-head .eyebrow { margin-bottom: 2px; font-size: 8px; }
.calculator-form-head h2 { margin: 0; font-size: 17px; letter-spacing: -.03em; }
.field-grid { display: grid; grid-template-columns: 1fr 1fr; gap: 13px; }
.field-label { display: flex; flex-direction: column; gap: 7px; margin-bottom: 14px; color: #35463a; font-size: 10px; font-weight: 730; }
.field-label > span:first-child { display: block; }
.field-label > input, .field-label > select, .field-input-wrap { width: 100%; min-height: 43px; border: 1px solid #dce3d8; border-radius: 10px; color: #33443a; background: #fbfcfa; font-size: 12px; }
.field-label > input, .field-label > select { padding: 0 12px; }
.field-label > select { appearance: none; background-image: url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' width='12' height='8' viewBox='0 0 12 8'%3E%3Cpath d='m1 1 5 5 5-5' fill='none' stroke='%235e7565' stroke-width='1.5'/%3E%3C/svg%3E"); background-repeat: no-repeat; background-position: right 13px center; padding-right: 32px; }
.field-label > input:focus, .field-label > select:focus, .field-input-wrap:focus-within { border-color: #91ad7a; outline: none; box-shadow: 0 0 0 3px rgba(145,173,122,.15); }
.field-input-wrap { display: flex; align-items: center; overflow: hidden; }
.field-input-wrap input { width: 100%; min-width: 0; height: 41px; padding: 0 0 0 12px; border: 0; outline: 0; background: transparent; }
.field-suffix { flex: 0 0 auto; padding: 0 12px; color: #89948a; font-size: 9px; font-weight: 550; }
.field-label > small { color: #859087; font-size: 8px; font-weight: 450; }
.field-note { margin: -3px 0 15px; color: #7c887e; font-size: 9px; line-height: 1.6; }
.calculator-submit { width: 100%; margin-top: 1px; }
.calculator-results { margin-top: 19px; animation: rise-in .23s ease; }
.tool-result { padding: 18px; border: 1px solid #dbe6d3; border-radius: 15px; background: #f4f7f0; }
.tool-result-heading { display: flex; align-items: center; gap: 7px; margin-bottom: 14px; color: #718365; font-size: 8px; font-weight: 800; letter-spacing: .12em; }
.result-check { display: grid; width: 21px; height: 21px; place-items: center; border-radius: 50%; color: var(--green); background: #e1ecd6; }
.result-feature { display: flex; flex-direction: column; gap: 3px; padding: 13px 14px; border: 1px solid #e2e9dc; border-radius: 12px; background: white; }
.result-feature > span, .result-metrics span { color: #758276; font-size: 9px; }
.result-feature > strong { color: var(--green); font-size: 29px; font-weight: 730; line-height: 1.2; letter-spacing: -.04em; }
.result-feature > strong small, .result-metrics strong small, .macro-result-grid strong small { color: #78867b; font-size: 10px; font-weight: 550; letter-spacing: 0; }
.result-feature > p { margin: 2px 0 0; color: #7b877c; font-size: 8px; }
.result-metrics { display: grid; grid-template-columns: repeat(3, 1fr); gap: 7px; margin-top: 9px; }
.result-metrics > div { display: flex; flex-direction: column; justify-content: center; gap: 5px; min-height: 67px; padding: 10px; border: 1px solid #e3e9df; border-radius: 10px; background: white; }
.result-metrics > .result-highlight { border-color: #c1d3b4; background: #edf4e7; }
.result-metrics strong { color: #30483a; font-size: 15px; letter-spacing: -.03em; }
.result-disclaimer { margin: 12px 0 0; color: #778379; font-size: 8px; line-height: 1.6; }
.macro-result-grid { display: grid; grid-template-columns: repeat(3, 1fr); gap: 7px; margin-top: 9px; }
.macro-result-grid > div { display: flex; flex-direction: column; gap: 3px; padding: 11px 9px; border: 1px solid #e3e9df; border-radius: 10px; background: white; color: #55645a; font-size: 9px; }
.macro-result-grid > div > strong { color: var(--green); font-size: 19px; letter-spacing: -.03em; }
.macro-result-grid > div > small { color: #88938a; font-size: 8px; }
.macro-dot { width: 7px; height: 7px; border-radius: 50%; }
.protein-dot { background: #64886d; }
.carb-dot { background: #d1a76f; }
.fat-dot { background: #849bb0; }
.one-rm-table { margin-top: 10px; overflow: hidden; border: 1px solid #e0e7da; border-radius: 10px; background: white; }
.one-rm-row { display: flex; justify-content: space-between; padding: 8px 11px; border-top: 1px solid #edf0eb; color: #68756a; font-size: 9px; }
.one-rm-row:first-child { border-top: 0; }
.one-rm-row strong { color: #385342; }
.one-rm-head { color: #73816f; background: #edf3e8; font-size: 8px; font-weight: 800; text-transform: uppercase; }
.bmi-scale { display: grid; grid-template-columns: repeat(3, 1fr); gap: 6px; margin-top: 9px; }
.bmi-scale span { padding: 9px; border: 1px solid #e3e9df; border-radius: 9px; color: #778379; background: white; font-size: 8px; text-align: center; }
.bmi-scale strong { color: #415a45; font-size: 9px; }
.calculator-aside { position: sticky; top: 110px; padding: 23px; border: 1px solid #dce7d5; border-radius: 18px; background: #f2f6ed; }
.calculator-aside-icon { display: grid; width: 41px; height: 41px; margin-bottom: 17px; place-items: center; border-radius: 13px; color: var(--green); background: #e2ecd8; }
.calculator-aside .eyebrow { margin-bottom: 8px; font-size: 8px; }
.calculator-aside h3 { margin: 0; font-size: 17px; line-height: 1.25; letter-spacing: -.035em; }
.calculator-aside p { color: #69766b; font-size: 10px; line-height: 1.75; }
.calculator-aside ul { display: flex; flex-direction: column; gap: 8px; margin: 16px 0; padding: 0; list-style: none; color: #435548; font-size: 10px; }
.calculator-aside li::before { margin-right: 8px; color: #6b8954; content: "✓"; }
.calculator-aside .aside-source { padding-top: 12px; border-top: 1px solid #dfe7d9; font-size: 8px; }
.calculator-explainer { max-width: 880px; margin: 65px auto 55px; }
.calculator-explainer > .eyebrow { margin-bottom: 7px; }
.calculator-explainer h2 { margin: 0 0 11px; font-size: 26px; letter-spacing: -.045em; }
.calculator-explainer > p { color: #59675d; font-size: 12px; line-height: 1.8; }
.formula-card { margin: 19px 0; padding: 17px 19px; border-left: 3px solid #90aa71; border-radius: 0 11px 11px 0; background: #f3f6ef; }
.formula-card > span { color: #6e805d; font-size: 8px; font-weight: 800; letter-spacing: .13em; }
.formula-card p { margin: 5px 0 0; color: #34463a; font-size: 12px; font-weight: 650; }
.calculator-explainer .calculator-reference { padding: 12px 0; border-top: 1px solid var(--stroke); border-bottom: 1px solid var(--stroke); color: #829087; font-size: 9px; overflow-wrap: anywhere; }
.calculator-explainer .calculator-reference strong { color: #536557; }
.calculator-explainer .editorial-note { margin-top: 17px; }
.calculator-related { max-width: 1000px; margin: 0 auto; padding-top: 44px; border-top: 1px solid var(--stroke); }
.calculator-related .section-heading h2 { font-size: 29px; }

/* Favorites, search, editorial and archive pages */
.page-title-block { max-width: 760px; margin: 0 auto; text-align: center; }
.page-title-block h1 { margin: 0; font-size: clamp(38px, 5vw, 58px); font-weight: 660; line-height: 1.04; letter-spacing: -.06em; text-wrap: balance; }
.page-title-block > p { max-width: 620px; margin: 15px auto 0; color: var(--muted); font-size: 13px; line-height: 1.75; }
.favorites-page { width: min(100% - 64px, 1240px); margin: auto; padding-top: 61px; padding-bottom: 95px; }
.favorites-page .page-title-block { margin-bottom: 45px; }
.favorites-page .eyebrow { margin-bottom: 11px; }
.library-summary { display: flex; align-items: center; justify-content: space-between; gap: 20px; margin-bottom: 20px; padding: 17px 0; border-bottom: 1px solid var(--stroke); }
.library-summary h2 { margin: 0; font-size: 19px; letter-spacing: -.035em; }
.library-summary .eyebrow { margin-bottom: 4px; font-size: 8px; }
.library-summary > p { max-width: 390px; margin: 0; color: #7a867d; font-size: 9px; text-align: right; }
.favorite-card-wrap { display: flex; flex-direction: column; }
.favorite-card-wrap .content-card { flex: 1; }
.remove-favorite { display: inline-flex; align-items: center; align-self: flex-start; gap: 5px; margin: 8px 0 0 5px; padding: 5px; border: 0; color: #79857b; background: transparent; font-size: 9px; cursor: pointer; }
.remove-favorite:hover { color: #9a5148; }
.saved-empty { display: flex; min-height: 270px; flex-direction: column; align-items: center; justify-content: center; padding: 36px; border: 1px dashed #ccd7c8; border-radius: 21px; background: #fbfcfa; text-align: center; }
.saved-empty-icon { display: grid; width: 55px; height: 55px; place-items: center; border-radius: 18px; color: var(--green); background: #e9f1e4; }
.saved-empty h3 { margin: 17px 0 5px; font-size: 18px; }
.saved-empty p { max-width: 470px; margin: 0; color: var(--muted); font-size: 11px; }
.empty-actions { display: flex; justify-content: center; flex-wrap: wrap; gap: 8px; margin-top: 18px; }
.loading-dot { width: 12px; height: 12px; border: 2px solid #dbe5d4; border-top-color: var(--green); border-radius: 50%; animation: spin .8s linear infinite; }
.search-page { width: min(100% - 64px, 1150px); margin: auto; padding: 72px 0 100px; }
.search-page-heading { max-width: 760px; margin: 0 auto 35px; text-align: center; }
.search-page-heading h1 { margin: 0; font-size: clamp(37px, 5vw, 55px); line-height: 1.06; letter-spacing: -.06em; }
.search-page-heading > p { color: var(--muted); font-size: 13px; }
.search-page-input { display: flex; align-items: center; gap: 10px; margin-top: 24px; padding: 9px 13px; border: 1px solid #cbd8c6; border-radius: 13px; color: var(--green); background: white; box-shadow: var(--shadow-soft); }
.search-page-input input { flex: 1; min-width: 0; min-height: 34px; border: 0; outline: 0; color: var(--ink); background: transparent; font-size: 12px; }
.search-page-input button { padding: 7px 10px; border: 0; border-radius: 8px; color: var(--green); background: #edf3e8; font-size: 9px; cursor: pointer; }
.search-page-results { min-height: 200px; }
.search-result-count { margin-bottom: 13px; color: #7d897f; font-size: 10px; font-weight: 650; }
.search-page-grid { display: grid; grid-template-columns: repeat(3, minmax(0,1fr)); gap: 11px; }
.search-page-card { display: flex; min-height: 190px; flex-direction: column; align-items: flex-start; padding: 18px; border: 1px solid var(--stroke); border-radius: 15px; background: white; transition: transform .2s ease, box-shadow .2s ease; }
.search-page-card:hover { transform: translateY(-2px); box-shadow: var(--shadow-soft); }
.search-page-card-top { display: flex; justify-content: space-between; gap: 10px; width: 100%; color: #789066; font-size: 8px; font-weight: 750; }
.search-page-card-top > span:last-child { color: #87928a; }
.search-page-card h2 { margin: 13px 0 7px; font-size: 15px; line-height: 1.3; letter-spacing: -.025em; }
.search-page-card > p { flex: 1; margin: 0 0 12px; color: #718076; font-size: 10px; line-height: 1.6; }
.search-page-card .text-link { font-size: 9px; }
.search-page-empty { min-height: 220px; align-items: center; justify-content: center; border: 1px dashed var(--stroke-dark); border-radius: 18px; text-align: center; }
.search-page-hints { justify-content: center; border: 1px solid var(--stroke); border-radius: 16px; background: white; }
.search-page-hints > span { display: none; }
.info-page, .blog-page, .start-page { padding: 25px 0 88px; }
.info-container, .blog-container, .start-container { max-width: 1050px; }
.info-title { margin: 49px auto 44px; text-align: left; }
.info-title h1 { font-size: clamp(37px, 5vw, 54px); }
.info-title > p { margin: 12px 0 10px; }
.info-updated { color: #87928a; font-size: 9px; }
.info-body { max-width: 760px; margin: auto; }
.info-section { padding: 26px 0; border-top: 1px solid var(--stroke); }
.info-section h2 { margin: 0 0 11px; font-size: 22px; line-height: 1.2; letter-spacing: -.04em; }
.info-section p { color: #58665c; font-size: 12px; line-height: 1.85; }
.info-bullets { display: flex; flex-direction: column; gap: 10px; margin: 17px 0; padding: 0; list-style: none; }
.info-bullets li { display: flex; align-items: flex-start; gap: 9px; color: #526056; font-size: 11px; }
.info-bullets svg { flex: 0 0 15px; margin-top: 3px; color: #628252; }
.contact-mail { margin: 20px 0; }
.info-related { margin-top: 26px; padding: 17px; border: 1px solid var(--stroke); border-radius: 14px; background: #fbfcfa; }
.info-related .eyebrow { margin-bottom: 10px; font-size: 8px; }
.info-related > div { display: flex; flex-wrap: wrap; gap: 12px 22px; }
.info-related a { display: inline-flex; align-items: center; gap: 5px; color: var(--green); font-size: 10px; font-weight: 700; }
.blog-title { max-width: 800px; margin: 46px auto 34px; }
.blog-title h1 { font-size: clamp(40px, 5.4vw, 62px); }
.blog-title h1 em, .start-hero h1 em, .not-found-page h1 em { color: #68835d; font-style: normal; }
.blog-title .button { margin-top: 21px; }
.blog-category-nav { display: flex; flex-wrap: wrap; gap: 7px; padding: 14px 0 36px; border-bottom: 1px solid var(--stroke); }
.blog-category-nav a { display: inline-flex; align-items: center; gap: 8px; padding: 7px 11px; border: 1px solid var(--stroke); border-radius: 99px; color: #56675a; background: white; font-size: 9px; font-weight: 650; }
.blog-category-nav a:hover { border-color: #bbccb3; background: var(--green-pale); }
.blog-category-nav span { display: grid; min-width: 16px; height: 16px; place-items: center; border-radius: 50%; color: var(--green); background: #e7efdf; font-size: 8px; }
.blog-cluster { padding: 37px 0 42px; border-bottom: 1px solid var(--stroke); }
.blog-cluster-heading { display: flex; align-items: end; justify-content: space-between; margin-bottom: 16px; }
.blog-cluster-heading .eyebrow { margin-bottom: 4px; font-size: 8px; }
.blog-cluster-heading h2 { margin: 0; font-size: 26px; letter-spacing: -.045em; }
.blog-cluster-heading > span { color: #869187; font-size: 9px; }
.blog-grid { grid-template-columns: repeat(3, minmax(0,1fr)); gap: 9px; }
.blog-grid .content-card { border-radius: 13px; }
.blog-grid .card-copy { padding: 13px; }
.blog-grid .card-meta { font-size: 8px; }
.blog-grid .card-copy h3 { font-size: 12px; }
.blog-grid .card-copy .text-link { font-size: 8px; }
.start-hero { margin: 51px auto 39px; text-align: center; }
.start-hero h1 { margin: 0; font-size: clamp(40px, 5.6vw, 65px); font-weight: 660; line-height: 1.03; letter-spacing: -.06em; }
.start-hero > p { max-width: 600px; margin: 15px auto 12px; color: var(--muted); font-size: 13px; }
.start-count { display: inline-flex; align-items: center; gap: 6px; color: #718263; font-size: 9px; font-weight: 700; }
.start-step-list { max-width: 870px; margin: 0 auto; padding: 0; border-top: 1px solid var(--stroke); list-style: none; }
.start-step { display: grid; grid-template-columns: 60px 1fr 48px; align-items: center; gap: 18px; min-height: 139px; padding: 22px 10px; border-bottom: 1px solid var(--stroke); }
.start-step-number { align-self: start; color: #9bad84; font-size: 12px; font-weight: 800; }
.start-step-copy h2 { margin: 0 0 5px; font-size: 19px; letter-spacing: -.035em; }
.start-step-copy p { max-width: 570px; margin: 0 0 8px; color: var(--muted); font-size: 11px; }
.start-step-copy .text-link { font-size: 9px; }
.start-step-decoration { display: grid; width: 37px; height: 37px; place-items: center; border: 1px solid var(--stroke); border-radius: 50%; color: #718263; font-size: 17px; }
.start-note { display: flex; gap: 13px; max-width: 870px; margin: 22px auto 0; padding: 17px; border: 1px solid #dfe8d9; border-radius: 14px; background: #f2f6ed; }
.editorial-note-icon { display: grid; width: 35px; height: 35px; flex: 0 0 35px; place-items: center; border-radius: 11px; color: var(--green); background: #e2ebd9; }
.start-note strong { color: #35483a; font-size: 11px; }
.start-note p { margin: 3px 0 0; color: #67756a; font-size: 9px; line-height: 1.7; }
.start-final { max-width: 870px; margin: 59px auto 0; padding: 27px; border-radius: 18px; background: #eef3e9; text-align: center; }
.start-final .eyebrow { margin-bottom: 7px; }
.start-final h2 { margin: 0; font-size: 25px; letter-spacing: -.04em; }
.start-final p { margin: 5px 0 16px; color: var(--muted); font-size: 11px; }

/* Not found */
.not-found-page { display: flex; min-height: 68vh; flex-direction: column; align-items: center; justify-content: center; padding: 70px 24px 90px; text-align: center; }
.not-found-mark { color: #dfe9d6; font-size: clamp(100px, 19vw, 190px); font-weight: 850; line-height: .84; letter-spacing: -.11em; }
.not-found-page .eyebrow { margin: 23px 0 11px; }
.not-found-page h1 { margin: 0; font-size: clamp(35px, 5.5vw, 61px); line-height: 1.05; letter-spacing: -.06em; }
.not-found-page > p { max-width: 460px; margin: 13px auto 21px; color: var(--muted); font-size: 12px; }
.not-found-actions { display: flex; align-items: center; justify-content: center; flex-wrap: wrap; gap: 9px; }
.not-found-actions .text-link { padding: 12px 8px; }

@keyframes fade-in { from { opacity: 0; } to { opacity: 1; } }
@keyframes pop-in { from { opacity: 0; transform: translateY(7px) scale(.985); } to { opacity: 1; transform: translateY(0) scale(1); } }
@keyframes rise-in { from { opacity: 0; transform: translateY(6px); } to { opacity: 1; transform: translateY(0); } }
@keyframes spin { to { transform: rotate(360deg); } }

@media (min-width: 1500px) {
  .hero-section, .hero-content { min-height: 740px; }
}
@media (max-width: 1180px) {
  .header-inner { width: min(100% - 40px, 1450px); gap: 12px; }
  .brand { min-width: 150px; }
  .main-nav { gap: 10px; }
  .nav-link { font-size: 10px; }
  .search-trigger { padding: 0 10px; }
  .header-actions { margin-left: 4px; }
  .hero-copy { width: min(100%, 700px); }
  .section-wrap, .container { width: min(100% - 48px, 1240px); }
  .footer-main { gap: 27px; }
}
@media (max-width: 980px) {
  .main-nav { position: absolute; top: calc(100% + 1px); right: 0; left: 0; display: none; align-items: stretch; flex-direction: column; gap: 0; max-height: calc(100vh - 115px); overflow-y: auto; padding: 10px 22px 18px; border-bottom: 1px solid var(--stroke); background: white; box-shadow: 0 22px 30px rgba(23,43,31,.1); }
  .main-nav.nav-open { display: flex; }
  .nav-link { min-height: 44px; padding: 8px 2px; border-bottom: 1px solid #eff1ed; font-size: 13px; }
  .nav-link::after { display: none; }
  .nav-link.active { color: var(--green); }
  .nav-favorites { justify-content: flex-start; }
  .menu-trigger { display: grid; width: 40px; height: 40px; place-items: center; border: 1px solid var(--stroke); border-radius: 50%; color: var(--green); background: white; }
  .mobile-search { display: flex; justify-content: flex-start; min-height: 42px; padding: 8px 2px; color: var(--green); background: white; font-size: 13px; font-weight: 700; }
  .header-actions { margin-left: auto; }
  .hero-section, .hero-content { min-height: 650px; }
  .hero-overlay { background: linear-gradient(90deg, rgba(21,38,29,.97) 0%, rgba(24,42,32,.9) 44%, rgba(24,42,32,.43) 73%, rgba(20,35,28,.12) 100%), linear-gradient(0deg, rgba(20,36,28,.42), transparent 40%); }
  .goal-grid { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .routine-grid { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .muscle-grid { grid-template-columns: repeat(3, minmax(0,1fr)); }
  .guide-band-inner { gap: 35px; }
  .beginner-card { gap: 32px; padding: 36px; }
  .evidence-grid { gap: 30px; }
  .article-layout { grid-template-columns: 150px minmax(0, 700px); gap: 42px; }
  .article-sidebar { font-size: 9px; }
  .footer-main { grid-template-columns: 1.1fr 1fr 1fr; }
  .footer-link-group:last-child { grid-column: 2 / span 2; display: grid; grid-template-columns: repeat(3, max-content); column-gap: 28px; }
  .footer-link-group:last-child h3 { grid-column: 1 / -1; }
}
@media (max-width: 700px) {
  :root { scroll-padding-top: 83px; }
  body { font-size: 14px; }
  .container, .section-wrap { width: min(100% - 36px, 1240px); }
  .section-wrap { padding-block: 60px; }
  .top-note { min-height: 27px; font-size: 8px; }
  .header-inner { width: calc(100% - 32px); min-height: 65px; }
  .brand { min-width: auto; gap: 8px; }
  .brand-mark { width: 36px; height: 36px; border-radius: 12px; }
  .brand-name { font-size: 18px; }
  .brand-name small { font-size: 6px; }
  .header-actions { gap: 6px; }
  .search-trigger { width: 38px; height: 38px; min-height: 38px; padding: 0; border-radius: 50%; }
  .search-trigger span { display: none; }
  .favorite-trigger { width: 37px; height: 37px; }
  .menu-trigger { width: 38px; height: 38px; }
  .search-overlay { align-items: start; padding: 8vh 10px 18px; }
  .search-dialog { border-radius: 19px; }
  .search-dialog-top { padding: 21px 18px 13px; }
  .search-dialog-top h2 { font-size: 21px; }
  .search-form { gap: 7px; margin-inline: 15px; padding: 6px 7px 6px 11px; }
  .search-form input { font-size: 11px; }
  .search-submit { padding: 8px 10px; font-size: 9px; }
  .search-results { padding-inline: 15px; }
  .search-result { gap: 8px; }
  .search-result-tag { display: none; }
  .search-hints { padding: 14px 18px 18px; }
  .hero-section, .hero-content { min-height: 730px; }
  .hero-photo { object-position: 63% center; }
  .hero-overlay { background: linear-gradient(90deg, rgba(20,37,29,.91) 0%, rgba(21,39,30,.76) 54%, rgba(21,39,30,.35) 100%), linear-gradient(0deg, rgba(17,34,25,.82) 0%, rgba(18,35,27,.45) 54%, rgba(20,35,28,.11) 100%); }
  .hero-content { align-items: flex-end; padding-top: 35px; padding-bottom: 82px; }
  .hero-copy { padding: 0 0 19px; }
  .hero-kicker { margin-bottom: 14px; font-size: 8px; }
  .hero-copy h1 { max-width: 570px; margin-bottom: 19px; font-size: clamp(35px, 8.1vw, 48px); line-height: 1.04; }
  .hero-hook { font-size: clamp(32px, 7.4vw, 43px); }
  .hero-description { max-width: 420px; margin-top: 13px; font-size: 12px; line-height: 1.65; }
  .hero-slogan { font-size: 10px; line-height: 1.5; }
  .hero-actions { gap: 8px; margin-top: 19px; }
  .hero-actions .button { min-height: 43px; padding: 10px 14px; font-size: 10px; }
  .hero-text-link { width: 100%; padding: 3px 2px; font-size: 10px; }
  .hero-proof { gap: 8px 13px; margin-top: 17px; font-size: 8px; }
  .hero-caption { display: none; }
  .hero-bottom-note { right: 18px; bottom: 16px; font-size: 7px; }
  .intro-strip-inner { align-items: flex-start; gap: 11px; min-height: 0; padding-top: 17px; padding-bottom: 17px; }
  .intro-mark { width: 33px; height: 33px; flex-basis: 33px; font-size: 9px; }
  .intro-strip p { font-size: 10px; line-height: 1.6; }
  .intro-strip p strong { display: block; margin-bottom: 2px; }
  .intro-strip-inner > a { display: none; }
  .section-heading { align-items: flex-start; gap: 15px; margin-bottom: 21px; }
  .section-heading h2, .guide-intro h2, .evidence-intro h2 { font-size: 28px; }
  .section-heading p { margin-top: 7px; font-size: 11px; line-height: 1.6; }
  .section-heading > .text-link { align-self: end; font-size: 9px; white-space: nowrap; }
  .section-index { display: none; }
  .goals-section { padding-top: 56px; }
  .goal-grid { grid-template-columns: repeat(2, minmax(0,1fr)); gap: 8px; }
  .goal-card { min-height: 86px; gap: 9px; padding: 11px; border-radius: 13px; }
  .goal-icon { width: 36px; height: 36px; flex-basis: 36px; border-radius: 11px; font-size: 17px; }
  .goal-card-copy strong { font-size: 10px; }
  .goal-card-copy small { font-size: 8px; line-height: 1.4; }
  .goal-arrow { width: 13px; flex: 0 0 13px; }
  .routine-feature-section { padding-block: 58px; }
  .routine-grid { grid-template-columns: 1fr 1fr; gap: 8px; }
  .routine-tile { min-height: 104px; gap: 9px; padding: 13px 11px; border-radius: 13px; }
  .routine-tile-number { font-size: 8px; }
  .routine-tile > div > span { font-size: 7px; }
  .routine-tile h3 { font-size: 12px; }
  .routine-tile-arrow { width: 25px; height: 25px; flex-basis: 25px; }
  .routine-tile-arrow svg { width: 13px; }
  .calculator-section { padding-top: 52px; padding-bottom: 50px; }
  .calculator-banner { grid-template-columns: 1fr; border-radius: 18px; }
  .calculator-banner-copy { padding: 26px 23px; }
  .calculator-banner-copy h2 { font-size: 38px; }
  .calculator-banner-copy > p { margin: 10px 0 16px; font-size: 10px; }
  .calculator-banner-copy .button { min-height: 42px; font-size: 10px; }
  .calculator-list { padding: 13px 20px; }
  .calculator-list-item { min-height: 67px; gap: 9px; }
  .calculator-list-icon { width: 34px; height: 34px; flex-basis: 34px; font-size: 17px; }
  .calculator-list-copy strong { font-size: 10px; }
  .calculator-list-copy small { max-width: 210px; font-size: 8px; }
  .calculator-list-number { display: none; }
  .muscle-section { padding-top: 44px; padding-bottom: 58px; }
  .muscle-grid { grid-template-columns: repeat(2, minmax(0,1fr)); gap: 8px; }
  .muscle-card { min-height: 83px; gap: 8px; padding: 8px; border-radius: 12px; }
  .muscle-figure { width: 39px; height: 54px; flex-basis: 39px; border-radius: 12px; }
  .muscle-figure::before { width: 19px; height: 31px; }
  .muscle-figure::after { top: 8px; width: 9px; height: 9px; }
  .muscle-figure > span { transform-origin: center; }
  .muscle-figure-pecho > span { top: 21px; }
  .muscle-figure-espalda > span { top: 24px; }
  .muscle-figure-hombros > span { top: 17px; }
  .muscle-figure-biceps > span, .muscle-figure-triceps > span { top: 22px; }
  .muscle-figure-piernas > span { top: 34px; }
  .muscle-figure-gluteos > span { top: 25px; }
  .muscle-card-title strong { font-size: 10px; }
  .muscle-card-title small { font-size: 7px; line-height: 1.4; }
  .muscle-card > svg:last-child { width: 13px; flex: 0 0 13px; }
  .guide-band { padding: 54px 0; }
  .guide-band-inner { grid-template-columns: 1fr; gap: 23px; }
  .guide-intro h2 { max-width: 350px; }
  .guide-intro p { margin: 8px 0 0; font-size: 10px; }
  .guide-links a { min-height: 49px; gap: 9px; }
  .guide-links strong { font-size: 10px; }
  .beginner-section { padding: 53px 0; }
  .beginner-card { grid-template-columns: 1fr; gap: 22px; padding: 25px 20px; border-radius: 18px; }
  .beginner-copy h2 { font-size: 37px; }
  .beginner-copy > p { margin: 9px 0 15px; font-size: 10px; }
  .beginner-copy .button { min-height: 42px; font-size: 10px; }
  .beginner-steps li { min-height: 39px; gap: 8px; }
  .beginner-steps li a { font-size: 10px; }
  .evidence-section { padding: 54px 0; }
  .evidence-grid { grid-template-columns: 1fr; gap: 22px; }
  .evidence-icon { width: 37px; height: 37px; margin-bottom: 11px; }
  .evidence-intro > p { margin: 8px 0 10px; font-size: 10px; }
  .evidence-cards { grid-template-columns: 1fr; gap: 8px; }
  .evidence-cards article { min-height: auto; padding: 15px; }
  .evidence-cards h3 { margin: 6px 0 4px; font-size: 12px; }
  .evidence-cards p { margin-bottom: 8px; font-size: 9px; }
  .expert-section { padding: 53px 0; }
  .expert-section .section-heading { display: block; }
  .expert-section .section-heading > .text-link { margin-top: 10px; }
  .expert-grid { grid-template-columns: 1fr; gap: 8px; }
  .expert-card { min-height: auto; padding: 16px; }
  .expert-card h3 { margin: 8px 0 5px; font-size: 13px; }
  .expert-card p { margin-bottom: 8px; font-size: 9px; }
  .popular-section { padding-top: 58px; padding-bottom: 52px; }
  .card-grid-three { grid-template-columns: 1fr; gap: 10px; }
  .content-card { border-radius: 15px; }
  .card-image { height: 170px; }
  .card-copy { padding: 14px; }
  .card-copy h3 { font-size: 15px; }
  .card-copy p { font-size: 10px; }
  .content-card-compact .card-copy { padding: 14px; }
  .latest-section { padding-top: 44px; padding-bottom: 59px; }
  .latest-item { grid-template-columns: 25px 1fr 31px; gap: 8px; padding: 16px 0; }
  .latest-copy > span { font-size: 8px; }
  .latest-copy h3 { font-size: 13px; }
  .latest-copy p { display: none; }
  .latest-arrow { width: 29px; height: 29px; }
  .final-cta { padding: 29px 0; }
  .final-cta-inner { display: grid; grid-template-columns: 42px 1fr; gap: 12px; }
  .final-cta-icon { width: 42px; height: 42px; flex-basis: 42px; border-radius: 13px; }
  .final-cta h2 { font-size: 21px; }
  .final-cta .eyebrow { margin-bottom: 4px; font-size: 7px; }
  .final-cta .button { grid-column: 1 / -1; margin: 5px 0 0; }
  .site-footer { padding: 39px 19px 17px; }
  .footer-main { grid-template-columns: 1fr 1fr; gap: 26px 18px; padding-bottom: 28px; }
  .footer-brand-column { grid-column: 1 / -1; }
  .footer-brand-column > p { margin-top: 13px; font-size: 16px; }
  .footer-link-group h3 { margin-bottom: 3px; font-size: 8px; }
  .footer-link-group a { font-size: 9px; }
  .footer-link-group:last-child { grid-column: 1 / -1; display: grid; grid-template-columns: 1fr 1fr; gap: 8px 14px; }
  .footer-link-group:last-child h3 { grid-column: 1 / -1; }
  .footer-bottom { align-items: flex-start; flex-wrap: wrap; gap: 8px 13px; font-size: 8px; }
  .footer-disclaimer { order: 3; flex: 1 0 100%; text-align: left; }
  .back-to-top { right: 12px; bottom: 12px; min-height: 40px; padding: 9px 12px; font-size: 9px; }
}
@media (max-width: 700px) {
  .article-top { width: min(100% - 34px, 1240px); padding-top: 18px; }
  .breadcrumbs { gap: 6px; font-size: 8px; }
  .breadcrumbs > span:last-child { max-width: 190px; }
  .article-header { margin: 29px auto 20px; text-align: left; }
  .article-title-meta { justify-content: flex-start; gap: 7px 10px; margin-bottom: 12px; font-size: 8px; }
  .article-category-pill { padding: 4px 7px; font-size: 8px; }
  .article-header h1 { font-size: clamp(32px, 8.4vw, 43px); }
  .article-deck { margin: 10px 0 14px; font-size: 11px; line-height: 1.65; }
  .article-author-row { justify-content: flex-start; gap: 8px; }
  .author-avatar { width: 31px; height: 31px; }
  .author-copy { margin-right: auto; }
  .favorite-button { min-height: 33px; padding: 7px 10px; font-size: 8px; }
  .favorite-button svg { width: 15px; }
  .article-hero-image { width: calc(100% - 34px); height: 260px; border-radius: 15px; }
  .article-layout { display: block; width: min(100% - 34px, 740px); padding-top: 25px; }
  .article-sidebar { display: none; }
  .quick-answer { margin-bottom: 28px; padding: 16px 16px 16px 19px; border-radius: 13px; }
  .quick-answer p { font-size: 12px; }
  .article-section { margin-bottom: 32px; }
  .article-section h2, .article-content h2 { margin-bottom: 9px; font-size: 23px; }
  .article-section p { font-size: 11px; line-height: 1.8; }
  .routine-facts { grid-template-columns: repeat(2, 1fr); gap: 7px; margin-bottom: 28px; }
  .routine-facts > div { min-height: 67px; padding: 10px; }
  .routine-facts strong { font-size: 9px; }
  .routine-fact-wide { grid-column: span 2; }
  .routine-day-list { gap: 10px; }
  .routine-day { border-radius: 12px; }
  .routine-day-heading { padding: 12px; }
  .routine-day-heading h3 { font-size: 10px; }
  .routine-day-heading p { font-size: 8px; }
  .routine-day-heading > span { font-size: 7px; }
  .data-table { min-width: 500px; }
  .data-table th, .data-table td { padding: 9px 10px; font-size: 8px; }
  .exercise-overview { grid-template-columns: 1fr 1fr; gap: 7px; margin-bottom: 27px; }
  .exercise-overview > div { min-height: 68px; padding: 10px; }
  .exercise-overview > div:first-child { grid-column: span 2; }
  .exercise-overview strong { font-size: 9px; }
  .step-list { gap: 10px; }
  .step-list li p { font-size: 10px; }
  .compare-columns { gap: 8px; }
  .compare-columns > div { padding: 12px; }
  .compare-columns h3 { font-size: 10px; }
  .compare-columns li { font-size: 9px; }
  .nutrition-principles { grid-template-columns: 1fr; gap: 7px; }
  .nutrition-principles > div { padding: 13px; }
  .nutrition-principles h3 { margin: 4px 0; }
  .nutrition-principles p { font-size: 9px; }
  .meal-row { grid-template-columns: 76px 1fr; gap: 9px; padding: 11px; }
  .meal-row strong { font-size: 9px; }
  .meal-row p { font-size: 9px; }
  .week-menu { grid-template-columns: 1fr; }
  .week-menu li { font-size: 9px; }
  .protein-food-row { font-size: 8px; }
  .protein-food-row strong { font-size: 8px; }
  .protein-food-heading { font-size: 7px; }
  .myth-grid { gap: 7px; }
  .myth-grid > div { padding: 12px; }
  .myth-grid h3 { font-size: 10px; }
  .myth-grid p { font-size: 9px; }
  .next-step-grid { grid-template-columns: 1fr; gap: 7px; }
  .next-step-card { min-height: 71px; padding: 11px; }
  .related-tool-inline { gap: 8px; padding: 11px; }
  .related-tool-inline > span { flex-basis: 100%; }
  .related-tool-inline a { font-size: 8px; }
  .faq-list summary { padding: 13px 0; font-size: 10px; }
  .faq-list details p { font-size: 9px; }
  .source-list li { padding: 10px; }
  .source-list a { font-size: 9px; }
  .article-bottom-cta { align-items: flex-start; flex-direction: column; gap: 14px; margin: 25px 0 44px; padding: 17px; }
  .article-bottom-cta h2 { font-size: 18px; }
  .article-bottom-cta p { font-size: 9px; }
  .article-bottom-cta .button { width: 100%; }
  .related-section { padding: 32px 0 51px; }
  .related-section .section-heading h2 { font-size: 25px; }
  .related-section .section-heading > .text-link { max-width: 120px; white-space: normal; }
  .related-section .card-grid-three { grid-template-columns: 1fr; }
}
@media (max-width: 700px) {
  .calculator-page-container { width: min(100% - 34px, 1000px); padding-top: 18px; padding-bottom: 55px; }
  .calculator-page-header { margin: 33px auto 24px; }
  .calculator-page-icon { width: 45px; height: 45px; margin-bottom: 11px; border-radius: 14px; }
  .calculator-page-header h1 { font-size: clamp(32px, 8vw, 43px); }
  .calculator-page-header > p { margin: 8px auto 12px; font-size: 10px; }
  .calculator-page-meta { gap: 8px 11px; font-size: 7px; }
  .calculator-layout { grid-template-columns: 1fr; gap: 12px; }
  .calculator-form { padding: 18px 14px; border-radius: 16px; }
  .calculator-form-head { margin-bottom: 15px; }
  .calculator-form-head h2 { font-size: 15px; }
  .field-grid { gap: 8px; }
  .field-label { gap: 5px; margin-bottom: 11px; font-size: 9px; }
  .field-label > input, .field-label > select, .field-input-wrap { min-height: 40px; font-size: 10px; }
  .field-label > input, .field-label > select { padding-inline: 9px; }
  .field-input-wrap input { height: 38px; padding-left: 9px; }
  .field-suffix { padding-inline: 8px; font-size: 8px; }
  .field-note { font-size: 8px; }
  .calculator-submit { min-height: 43px; font-size: 11px; }
  .tool-result { padding: 12px; }
  .result-feature { padding: 11px; }
  .result-feature > strong { font-size: 24px; }
  .result-metrics { gap: 5px; }
  .result-metrics > div { min-height: 61px; padding: 7px; }
  .result-metrics span { font-size: 7px; line-height: 1.3; }
  .result-metrics strong { font-size: 12px; }
  .result-metrics strong small { font-size: 8px; }
  .macro-result-grid { gap: 4px; }
  .macro-result-grid > div { padding: 8px 6px; font-size: 7px; }
  .macro-result-grid > div > strong { font-size: 16px; }
  .calculator-aside { position: static; padding: 18px; }
  .calculator-aside h3 { font-size: 15px; }
  .calculator-aside p, .calculator-aside ul { font-size: 9px; }
  .calculator-explainer { margin: 42px auto; }
  .calculator-explainer h2 { font-size: 22px; }
  .calculator-explainer > p { font-size: 10px; }
  .formula-card p { font-size: 10px; }
  .calculator-related { padding-top: 30px; }
  .calculator-related .section-heading h2 { font-size: 24px; }
}
@media (max-width: 700px) {
  .favorites-page, .search-page { width: min(100% - 34px, 1240px); padding-top: 48px; padding-bottom: 62px; }
  .page-title-block h1, .search-page-heading h1 { font-size: 39px; }
  .page-title-block > p, .search-page-heading > p { font-size: 10px; }
  .favorites-page .page-title-block { margin-bottom: 29px; }
  .library-summary { align-items: flex-start; flex-direction: column; gap: 7px; }
  .library-summary h2 { font-size: 16px; }
  .library-summary > p { text-align: left; font-size: 8px; }
  .favorite-grid { grid-template-columns: 1fr; }
  .saved-empty { min-height: 250px; padding: 22px 16px; }
  .saved-empty h3 { font-size: 15px; }
  .saved-empty p { font-size: 9px; }
  .empty-actions { flex-direction: column; width: 100%; }
  .empty-actions .button { width: 100%; min-height: 42px; font-size: 10px; }
  .search-page-grid { grid-template-columns: 1fr; }
  .search-page-card { min-height: 152px; padding: 15px; }
  .search-page-card h2 { margin: 9px 0 4px; font-size: 13px; }
  .search-page-card > p { font-size: 9px; }
  .info-page, .blog-page, .start-page { padding-top: 18px; padding-bottom: 59px; }
  .info-title { margin: 34px auto 28px; }
  .info-title h1 { font-size: 38px; }
  .info-title > p { font-size: 10px; }
  .info-section { padding: 20px 0; }
  .info-section h2 { font-size: 18px; }
  .info-section p { font-size: 10px; }
  .info-bullets li { font-size: 9px; }
  .blog-title { margin: 35px auto 23px; }
  .blog-title h1 { font-size: 39px; }
  .blog-title > p { font-size: 10px; }
  .blog-category-nav { gap: 6px; padding-bottom: 23px; }
  .blog-category-nav a { padding: 6px 8px; font-size: 8px; }
  .blog-cluster { padding: 25px 0 27px; }
  .blog-cluster-heading h2 { font-size: 22px; }
  .blog-grid { grid-template-columns: 1fr 1fr; gap: 7px; }
  .blog-grid .card-copy { padding: 10px; }
  .blog-grid .card-meta { display: block; font-size: 7px; }
  .blog-grid .card-meta .meta-dot { display: none; }
  .blog-grid .card-copy h3 { margin: 7px 0 9px; font-size: 10px; line-height: 1.3; }
  .blog-grid .card-copy .text-link { font-size: 7px; }
  .start-hero { margin: 34px auto 24px; }
  .start-hero h1 { font-size: 40px; }
  .start-hero > p { font-size: 10px; }
  .start-step { grid-template-columns: 32px 1fr 32px; gap: 7px; min-height: 124px; padding: 18px 3px; }
  .start-step-number { font-size: 9px; }
  .start-step-copy h2 { font-size: 14px; }
  .start-step-copy p { font-size: 9px; line-height: 1.55; }
  .start-step-copy .text-link { font-size: 8px; }
  .start-step-decoration { width: 28px; height: 28px; font-size: 13px; }
  .start-note { gap: 9px; padding: 12px; }
  .start-note p { font-size: 8px; }
  .start-final { margin-top: 38px; padding: 22px 13px; }
  .start-final h2 { font-size: 21px; }
  .not-found-page { min-height: 64vh; padding: 60px 18px; }
  .not-found-page h1 { font-size: 39px; }
  .not-found-page > p { font-size: 10px; }
  .not-found-actions { flex-direction: column; width: 100%; max-width: 320px; }
  .not-found-actions .button, .not-found-actions .text-link { width: 100%; }
}
@media (prefers-reduced-motion: reduce) {
  *, *::before, *::after { scroll-behavior: auto !important; animation-duration: .01ms !important; animation-iteration-count: 1 !important; transition-duration: .01ms !important; }
}

/* Rendimiento: no cambia la estética; evita pintar tarjetas fuera de pantalla hasta necesitarlas. */
.blog-grid > *, .card-grid > * { content-visibility: auto; contain-intrinsic-size: 320px; }

/* Rich category directories: preserves the existing visual system. */
.directory-intro{max-width:820px;margin:0 0 28px;color:var(--muted);font-size:1.02rem;line-height:1.75}
.content-card-compact .card-copy>p{margin-top:10px;color:var(--muted);line-height:1.65}

/* MusculoClaro: mejoras técnicas sin alterar la composición */
.article-table-wrap{max-width:100%;margin:20px 0;overflow-x:auto;border:1px solid var(--stroke);border-radius:14px;background:#fff}.article-table{width:100%;border-collapse:collapse;font-size:10px}.article-table th,.article-table td{padding:11px 13px;border-bottom:1px solid #e9ede6;text-align:left;vertical-align:top}.article-table th{color:#536358;background:#f2f6ee;font-size:8px;letter-spacing:.08em;text-transform:uppercase}.article-table tr:last-child td{border-bottom:0}.consent-banner{position:fixed;z-index:260;right:18px;bottom:18px;left:18px;display:flex;align-items:center;justify-content:space-between;gap:22px;max-width:900px;margin:auto;padding:17px 18px;border:1px solid #d7dfd3;border-radius:16px;background:#fff;box-shadow:0 18px 55px rgba(20,35,28,.18)}.consent-banner strong{display:block;margin-bottom:4px;color:var(--ink);font-size:12px}.consent-banner p{max-width:610px;margin:0;color:var(--muted);font-size:9px;line-height:1.55}.consent-actions{display:flex;gap:8px;flex:0 0 auto}.consent-actions button{padding:9px 13px;border:1px solid var(--stroke-dark);border-radius:999px;color:var(--green);background:#fff;font-size:9px;font-weight:700;cursor:pointer}.consent-actions .consent-accept{color:#fff;border-color:var(--green);background:var(--green)}@media(max-width:650px){.consent-banner{align-items:stretch;flex-direction:column}.consent-actions{width:100%}.consent-actions button{flex:1}.article-table{font-size:9px}.article-table th,.article-table td{padding:9px 10px}}