@import url("https://fonts.googleapis.com/css2?family=Inter:wght@400;500;600;700;800&family=Merriweather:wght@400;700;900&display=swap");
:root{--primary:#2D6A57;--primary-dark:#215344;--secondary:#DCEDE6;--footer:#153F35;--accent:#8EBFA8;--bg:#FFFFFF;--surface:#F2F8F5;--alt-bg:#F5FAF7;--ink:#17332B;--heading:#153F35;--muted:#567068;--border:#D8E6E0;--focus:#D0A64A;--error:#A63838;--success:#1F6D4D;--heading-font:"Merriweather",Georgia,serif;--body-font:"Inter",Arial,sans-serif;--max-width:1200px;--header-width:1240px;--header-height:82px;--logo-width:214px;--header-bg:rgba(255,255,255,.94);--header-border:#DFEAE5;--nav-color:#27493E;--nav-hover:#EEF6F2;--nav-radius:999px;--button-radius:12px;--button-shadow:0 10px 22px rgba(21,63,53,.15);--hero-bg:linear-gradient(120deg,#FFFFFF 0%,#F2F8F5 100%);--page-hero-bg:#F2F8F5;--card-bg:#FFFFFF;--card-border:1px solid #D8E6E0;--card-radius:20px;--card-shadow:0 12px 32px rgba(21,63,53,.07);--quote-bg:#FFFFFF;--note-bg:#EAF5F0;--note-border:1px solid #CDE4D9;--warning-bg:#FFF8E7;--band-bg:#EAF5F0;--table-radius:16px;--table-head:#EAF5F0;--form-bg:#FFFFFF;--form-border:1px solid #D8E6E0;--form-radius:24px;--form-shadow:0 18px 50px rgba(21,63,53,.08);--input-bg:#FFFFFF;--input-border:#BFD1C9;--input-radius:10px;--footer-text:#E8F2EE;--footer-link:#FFFFFF;--footer-muted:#B9D0C7;--footer-line:rgba(255,255,255,.16);--cookie-bg:#FFFFFF;--cookie-text:#17332B;--cookie-muted:#567068;--cookie-border:#D8E6E0;--cookie-radius:18px;--cookie-shadow:0 20px 60px rgba(21,63,53,.22);--modal-backdrop:rgba(12,34,28,.62);--modal-bg:#FFFFFF;--modal-radius:20px;--modal-shadow:0 24px 80px rgba(0,0,0,.25)}

.hero-media,.feature-media,.page-hero figure{border-radius:28px;box-shadow:0 24px 60px rgba(21,63,53,.12)}
.section-intro .feature-media{transform:rotate(1.5deg)}
.routine-card{border-top:5px solid var(--primary)}
.nutrient-card h3{padding-bottom:.8rem;border-bottom:3px solid var(--secondary)}
.site-footer{border-top:8px solid #2D6A57}
*{box-sizing:border-box}
html{scroll-behavior:smooth}
body{margin:0;background:var(--bg);color:var(--ink);font-family:var(--body-font);font-size:17px;line-height:1.72;-webkit-font-smoothing:antialiased}
img{display:block;max-width:100%;height:auto}
a{color:var(--primary);text-decoration-thickness:.08em;text-underline-offset:.18em}
a:hover{text-decoration-thickness:.14em}
button,input,textarea{font:inherit}
button{cursor:pointer}
h1,h2,h3,h4,h5,h6{font-family:var(--heading-font);line-height:1.14;margin:0 0 .75em;color:var(--heading)}
h1{font-size:clamp(2.45rem,6vw,5.2rem);letter-spacing:-.035em}
h2{font-size:clamp(1.9rem,4vw,3.25rem);letter-spacing:-.025em}
h3{font-size:clamp(1.18rem,2vw,1.5rem)}
p,ul,ol,dl,blockquote,figure{margin-top:0}
p:last-child,ul:last-child,ol:last-child{margin-bottom:0}
ul,ol{padding-left:1.25rem}
address{font-style:normal}
table{border-collapse:collapse;width:100%}
th,td{text-align:left;vertical-align:top}
:focus-visible{outline:3px solid var(--focus);outline-offset:4px}
[hidden]{display:none!important}
.sr-only{position:absolute;width:1px;height:1px;padding:0;margin:-1px;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap;border:0}
.skip-link{position:fixed;left:1rem;top:1rem;z-index:9999;transform:translateY(-200%);background:var(--footer);color:#fff;padding:.75rem 1rem;border-radius:.5rem}
.skip-link:focus{transform:none}
.container{width:min(var(--max-width),calc(100% - 2.4rem));margin-inline:auto}
.section{padding:clamp(4.5rem,8vw,8rem) 0}
.eyebrow{display:inline-flex;align-items:center;gap:.5rem;margin-bottom:1rem;color:var(--primary);font-weight:800;font-size:.78rem;letter-spacing:.14em;text-transform:uppercase}
.eyebrow:before{content:"";width:2rem;height:2px;background:currentColor}
.section-heading{max-width:820px;margin-bottom:2.5rem}
.section-heading.narrow{max-width:760px}
.section-heading>p:last-child{font-size:1.08rem;color:var(--muted)}
.button-row{display:flex;align-items:center;gap:1rem;flex-wrap:wrap;margin-top:2rem}
.button{display:inline-flex;align-items:center;justify-content:center;min-height:50px;padding:.8rem 1.25rem;border:1px solid transparent;text-decoration:none;font-weight:800;transition:transform .2s ease,box-shadow .2s ease,background .2s ease,color .2s ease,border-color .2s ease}
.button:hover{transform:translateY(-2px);text-decoration:none}
.button-primary{background:var(--primary);color:#fff;box-shadow:var(--button-shadow)}
.button-primary:hover{background:var(--primary-dark)}
.button-secondary{background:var(--surface);color:var(--heading);border-color:var(--border)}
.button-ghost{background:transparent;color:var(--heading);border-color:var(--border)}
.button-light{background:#fff;color:var(--footer);box-shadow:var(--button-shadow)}
.text-link{display:inline-flex;align-items:center;gap:.5rem;font-weight:800;margin-top:1.25rem}
.text-link:after{content:"→";transition:transform .2s ease}
.text-link:hover:after{transform:translateX(.3rem)}
.light-link{color:#fff}
.site-header{position:sticky;top:0;z-index:100;background:var(--header-bg);border-bottom:1px solid var(--header-border);backdrop-filter:blur(18px)}
.header-shell{width:min(var(--header-width),calc(100% - 2rem));min-height:var(--header-height);margin:auto;display:flex;align-items:center;gap:1.25rem}
.brand-link{display:block;flex:0 0 auto}
.brand-link img,.footer-logo img{width:var(--logo-width);height:auto}
.primary-nav{display:flex;align-items:center;gap:.15rem;margin-left:auto}
.primary-nav a{display:inline-flex;padding:.65rem .68rem;color:var(--nav-color);text-decoration:none;font-size:.83rem;font-weight:750;border-radius:var(--nav-radius);white-space:nowrap}
.primary-nav a:hover,.primary-nav a[aria-current=page]{background:var(--nav-hover);color:var(--primary)}
.header-cta{flex:0 0 auto;display:inline-flex;align-items:center;min-height:42px;padding:.55rem .9rem;background:var(--primary);color:#fff;text-decoration:none;font-size:.8rem;font-weight:800;border-radius:var(--button-radius)}
.menu-toggle{display:none;width:46px;height:46px;border:1px solid var(--border);background:var(--surface);border-radius:var(--button-radius);padding:11px}
.menu-toggle span:not(.sr-only){display:block;height:2px;background:var(--heading);margin:4px 0}
.breadcrumbs{width:min(var(--max-width),calc(100% - 2.4rem));margin:1.2rem auto 0;font-size:.84rem}
.breadcrumbs ol{display:flex;flex-wrap:wrap;gap:.5rem;list-style:none;padding:0}
.breadcrumbs li+li:before{content:"/";margin-right:.5rem;color:var(--muted)}
.breadcrumbs a{color:var(--muted)}
.section-hero{padding-top:clamp(3.5rem,6vw,6.5rem);background:var(--hero-bg);overflow:hidden}
.hero-grid{display:grid;grid-template-columns:minmax(0,1.05fr) minmax(360px,.75fr);gap:clamp(2rem,6vw,6rem);align-items:center}
.hero-copy{position:relative;z-index:1}
.hero-lead,.page-lead{font-size:clamp(1.15rem,2.3vw,1.38rem);line-height:1.55;color:var(--muted);max-width:760px}
.hero-media,.feature-media,.page-hero figure,.card-image{overflow:hidden;background:var(--surface)}
.hero-media img,.feature-media img,.page-hero img,.card-image img{width:100%;height:100%;object-fit:cover}
.hero-media img{aspect-ratio:4/5}
.hero-media figcaption,.feature-media figcaption{font-size:.78rem;color:var(--muted);padding:.75rem 0 0}
.trust-strip{display:flex;flex-wrap:wrap;gap:.65rem;margin-top:1.7rem}
.trust-strip span{padding:.45rem .7rem;background:var(--surface);border:1px solid var(--border);font-size:.75rem;font-weight:750}
.intro-grid,.zigzag,.page-hero-grid{display:grid;grid-template-columns:minmax(0,1.1fr) minmax(320px,.8fr);gap:clamp(2rem,6vw,6rem);align-items:center}
.highlight-grid,.card-grid,.steps-grid,.reader-grid,.article-grid{display:grid;gap:1.25rem}
.highlight-grid,.card-grid.three,.steps-grid,.reader-grid{grid-template-columns:repeat(3,minmax(0,1fr))}
.card-grid.two{grid-template-columns:repeat(2,minmax(0,1fr))}
.highlight-card,.routine-card,.nutrient-card,.info-card,.steps-grid article,.aside-card,.article-card,.contact-card{background:var(--card-bg);border:var(--card-border);border-radius:var(--card-radius);box-shadow:var(--card-shadow)}
.highlight-card,.routine-card,.nutrient-card,.info-card,.steps-grid article,.aside-card,.contact-card{padding:1.6rem}
.icon-badge,.step-number{display:inline-grid;place-items:center;width:42px;height:42px;background:var(--secondary);color:var(--primary);font-weight:900;border-radius:50%;margin-bottom:1rem}
.feature-media img{aspect-ratio:4/3}
.feature-media-tall img{aspect-ratio:4/5}
.section-routine,.section-yoga,.section-nutrients,.section-planner,.blog-intro,.article-section{background:var(--alt-bg)}
.time-label,.category{display:inline-flex;color:var(--primary);font-size:.75rem;font-weight:900;text-transform:uppercase;letter-spacing:.12em;margin-bottom:.7rem}
.check-list{list-style:none;padding:0}
.check-list li{position:relative;padding-left:1.7rem;margin:.55rem 0}
.check-list li:before{content:"✓";position:absolute;left:0;color:var(--primary);font-weight:900}
.reader-grid{margin-top:1.25rem}
.reader-grid blockquote{margin:0;padding:1.35rem;border-left:3px solid var(--primary);background:var(--quote-bg)}
.reader-grid cite{font-style:normal;color:var(--muted);font-size:.8rem}
.content-panel{max-width:720px}
.routine-list{list-style:none;padding:0;margin:2rem 0}
.routine-list li{display:flex;justify-content:space-between;gap:1rem;padding:.8rem 0;border-bottom:1px solid var(--border)}
.note-box,.tip-box,.article-disclaimer{padding:1.4rem 1.5rem;background:var(--note-bg);border:var(--note-border);border-radius:var(--card-radius);margin:1.7rem 0}
.note-box strong{display:block;margin-bottom:.35rem;color:var(--heading)}
.warning-note{background:var(--warning-bg)}
.steps-grid article{position:relative}
.step-number{font-family:var(--heading-font);font-size:1.15rem}
.reverse{grid-template-columns:minmax(320px,.8fr) minmax(0,1.1fr)}
.week-list{list-style:none;padding:0;border-top:1px solid var(--border)}
.week-list li{padding:.65rem 0;border-bottom:1px solid var(--border)}
.nutrient-card ul{padding-left:1.15rem}
.card-note{padding-top:1rem;border-top:1px solid var(--border);font-size:.94rem;color:var(--muted)}
.nutrition-band{display:grid;grid-template-columns:1fr 1fr;gap:2rem;align-items:center;margin-top:2rem;background:var(--band-bg);border-radius:var(--card-radius);overflow:hidden}
.nutrition-band figure{margin:0}
.nutrition-band img{width:100%;height:100%;object-fit:cover;aspect-ratio:4/3}
.nutrition-band>div{padding:2rem 2rem 2rem 0}
.tip-list{list-style:none;padding:0}
.tip-list li{display:grid;grid-template-columns:48px 1fr;gap:1rem;padding:1.15rem 0;border-bottom:1px solid var(--border)}
.tip-list li>span{font-weight:900;color:var(--primary)}
.tip-list h3{margin-bottom:.3rem}
.table-wrap{overflow-x:auto;border:1px solid var(--border);border-radius:var(--table-radius);background:var(--card-bg)}
table{min-width:760px}
thead{background:var(--table-head)}
th,td{padding:1rem;border-bottom:1px solid var(--border)}
tbody tr:last-child th,tbody tr:last-child td{border-bottom:0}
.table-note{margin-top:1rem;color:var(--muted);font-size:.92rem}
.faq-layout{display:grid;grid-template-columns:minmax(240px,.55fr) minmax(0,1fr);gap:clamp(2rem,6vw,5rem);align-items:start}
.faq-item{border-bottom:1px solid var(--border)}
.faq-item h3{margin:0}
.faq-item button{width:100%;display:flex;justify-content:space-between;gap:1rem;text-align:left;padding:1.15rem 0;border:0;background:transparent;color:var(--heading);font-family:var(--heading-font);font-weight:800}
.faq-item button span{color:var(--primary)}
.faq-answer{padding:0 2rem 1rem 0;color:var(--muted)}
.faq-item.is-collapsed .faq-answer{display:none}
.section-final-cta{background:var(--footer);color:#fff}
.section-final-cta h2,.section-final-cta .eyebrow{color:#fff}
.section-final-cta .eyebrow:before{background:#fff}
.cta-panel{display:flex;justify-content:space-between;align-items:center;gap:2rem}
.cta-panel>div:first-child{max-width:760px}
.page-hero{padding:clamp(3.5rem,7vw,7rem) 0;background:var(--page-hero-bg)}
.page-hero figure img{aspect-ratio:16/10}
.split-copy{display:grid;grid-template-columns:1.3fr .7fr;gap:4rem}
.category-list{list-style:none;padding:0}
.category-list li{padding:.6rem 0;border-bottom:1px solid var(--border)}
.article-grid{grid-template-columns:repeat(2,minmax(0,1fr))}
.article-card{overflow:hidden}
.article-card:first-child{grid-column:1/-1;display:grid;grid-template-columns:1fr 1fr}
.article-card .card-image img{aspect-ratio:16/10;transition:transform .35s ease}
.article-card:hover .card-image img{transform:scale(1.025)}
.card-body{padding:1.5rem}
.card-body h2{font-size:1.55rem}
.card-body h2 a{color:var(--heading);text-decoration:none}
.article-layout{display:grid;grid-template-columns:minmax(0,800px) minmax(240px,320px);gap:clamp(2.5rem,6vw,6rem);align-items:start}
.prose{max-width:820px}
.prose>p,.prose>ul,.prose>ol{margin-bottom:1.25rem}
.prose h2{margin-top:2.5rem;font-size:clamp(1.65rem,3vw,2.3rem)}
.prose h3{margin-top:1.7rem}
.prose .card-grid h2,.prose .card-grid h3,.prose .tip-box h3,.prose .note-box h3,.prose .article-disclaimer h2{margin-top:0}
.article-intro{font-size:1.2rem;color:var(--muted)}
.article-aside{position:sticky;top:calc(var(--header-height) + 2rem);display:grid;gap:1rem}
.aside-card h2{font-size:1.3rem}
.aside-card dl{margin:0}
.aside-card dl div{padding:.65rem 0;border-bottom:1px solid var(--border)}
.aside-card dt{font-size:.75rem;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}
.aside-card dd{margin:0;font-weight:750}
.numbered-list{counter-reset:item;list-style:none;padding:0}
.numbered-list li{counter-increment:item;padding:1rem 0 1rem 3.4rem;border-bottom:1px solid var(--border);position:relative}
.numbered-list li:before{content:counter(item);position:absolute;left:0;top:.8rem;display:grid;place-items:center;width:2.2rem;height:2.2rem;border:1px solid var(--primary);color:var(--primary);font-weight:900;border-radius:50%}
.summary-checklist{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:.7rem;padding:1.2rem;background:var(--surface);border-radius:var(--card-radius)}
.summary-checklist label{display:flex;gap:.6rem;align-items:flex-start}
.summary-checklist input{margin-top:.35rem;accent-color:var(--primary)}
.related-links{list-style:none;padding:0}
.related-links li{padding:.65rem 0;border-bottom:1px solid var(--border)}
.contact-grid{display:grid;grid-template-columns:.8fr 1.2fr;gap:clamp(2rem,6vw,6rem)}
.contact-details{display:grid;gap:1rem;align-content:start}
.contact-details>h2,.contact-details>p,.contact-details>.note-box{grid-column:1/-1}
.form-panel{background:var(--form-bg);border:var(--form-border);border-radius:var(--form-radius);padding:clamp(1.5rem,4vw,3rem);box-shadow:var(--form-shadow)}
.field{margin-bottom:1.2rem}
.field label{display:block;font-weight:800;margin-bottom:.4rem}
.field input[type=text],.field input[type=email],.field textarea{width:100%;border:1px solid var(--input-border);background:var(--input-bg);color:var(--ink);padding:.85rem 1rem;border-radius:var(--input-radius)}
.field input:focus,.field textarea:focus{border-color:var(--primary);outline:3px solid var(--secondary)}
.checkbox-field label{display:flex;gap:.7rem;font-weight:500}
.checkbox-field input{width:20px;height:20px;accent-color:var(--primary);margin-top:.25rem}
.field-help{display:block;color:var(--muted);font-size:.82rem;margin-top:.35rem}
.field-error{display:block;color:var(--error);font-size:.82rem;min-height:1.2em;margin-top:.25rem}
.field.has-error input,.field.has-error textarea{border-color:var(--error)}
.form-status{margin-top:1rem;font-weight:750}
.form-status.success{color:var(--success)}
.form-status.error{color:var(--error)}
.legal-hero{padding:clamp(3rem,6vw,6rem) 0 2rem;background:var(--page-hero-bg)}
.legal-updated{font-size:.85rem;color:var(--muted)}
.legal-layout{display:grid;grid-template-columns:220px minmax(0,820px);gap:4rem;align-items:start}
.legal-toc{position:sticky;top:calc(var(--header-height) + 2rem);font-size:.85rem}
.legal-toc ol{padding-left:1.2rem}
.legal-toc li{margin:.45rem 0}
.legal-toc a{color:var(--muted)}
.site-footer{background:var(--footer);color:var(--footer-text);padding-top:4rem}
.site-footer a{color:var(--footer-link)}
.site-footer h2{color:#fff;font-size:1rem;text-transform:uppercase;letter-spacing:.1em}
.footer-main{width:min(var(--max-width),calc(100% - 2.4rem));margin:auto;display:grid;grid-template-columns:1.4fr repeat(3,1fr);gap:2.5rem}
.footer-brand p{max-width:420px}
.footer-column{display:flex;flex-direction:column;align-items:flex-start;gap:.55rem}
.footer-disclaimer{width:min(var(--max-width),calc(100% - 2.4rem));margin:3rem auto 0;padding:1.4rem 0;border-top:1px solid var(--footer-line);border-bottom:1px solid var(--footer-line);font-size:.82rem;color:var(--footer-muted)}
.footer-bottom{width:min(var(--max-width),calc(100% - 2.4rem));margin:auto;padding:1.2rem 0 1.8rem;display:flex;justify-content:space-between;gap:1rem;font-size:.78rem;color:var(--footer-muted)}
.cookie-banner{position:fixed;left:50%;bottom:1rem;transform:translateX(-50%);z-index:500;width:min(1040px,calc(100% - 2rem));display:flex;align-items:center;justify-content:space-between;gap:1.5rem;padding:1rem 1.15rem;background:var(--cookie-bg);color:var(--cookie-text);border:1px solid var(--cookie-border);border-radius:var(--cookie-radius);box-shadow:var(--cookie-shadow)}
.cookie-banner p{margin:0;font-size:.86rem;color:var(--cookie-muted)}
.cookie-actions{display:flex;gap:.55rem;flex-wrap:wrap}
.cookie-actions .button{min-height:42px;padding:.55rem .8rem;font-size:.78rem}
.modal{position:fixed;inset:0;z-index:600;display:grid;place-items:center;padding:1rem}
.modal-backdrop{position:absolute;inset:0;background:var(--modal-backdrop)}
.modal-panel{position:relative;width:min(520px,100%);padding:2rem;background:var(--modal-bg);color:var(--ink);border:1px solid var(--border);border-radius:var(--modal-radius);box-shadow:var(--modal-shadow)}
.modal-close{position:absolute;right:.8rem;top:.6rem;width:40px;height:40px;border:0;background:transparent;color:var(--heading);font-size:1.8rem}
.choice-row{display:flex;gap:.7rem;padding:.8rem 0;border-bottom:1px solid var(--border)}
.choice-row input{accent-color:var(--primary)}
@media(max-width:1120px){
.primary-nav{position:fixed;inset:var(--header-height) 1rem auto 1rem;display:none;flex-direction:column;align-items:stretch;background:var(--card-bg);border:1px solid var(--border);padding:1rem;box-shadow:var(--card-shadow);border-radius:var(--card-radius)}
.primary-nav.is-open{display:flex}
.primary-nav a{font-size:.95rem;padding:.75rem}
.menu-toggle{display:block;margin-left:auto}
.header-cta{display:none}
}
@media(max-width:900px){
.hero-grid,.intro-grid,.zigzag,.reverse,.page-hero-grid,.article-layout,.contact-grid,.faq-layout,.legal-layout{grid-template-columns:1fr}
.hero-media{max-width:650px}
.article-aside,.legal-toc{position:static}
.highlight-grid,.card-grid.three,.steps-grid,.reader-grid{grid-template-columns:1fr}
.article-grid{grid-template-columns:1fr}
.article-card:first-child{grid-column:auto;display:block}
.nutrition-band,.split-copy{grid-template-columns:1fr}
.nutrition-band>div{padding:0 1.5rem 1.5rem}
.footer-main{grid-template-columns:repeat(2,1fr)}
}
@media(max-width:640px){
body{font-size:16px}
.container,.breadcrumbs,.footer-main,.footer-disclaimer,.footer-bottom{width:min(100% - 1.25rem,var(--max-width))}
.section{padding:3.7rem 0}
.header-shell{width:calc(100% - 1rem)}
.brand-link img{width:180px}
.card-grid.two,.summary-checklist{grid-template-columns:1fr}
.cta-panel,.footer-bottom,.cookie-banner{align-items:flex-start;flex-direction:column}
.footer-main{grid-template-columns:1fr}
.cookie-actions{width:100%}
.cookie-actions .button{flex:1}
.hero-media img{aspect-ratio:4/3}
h1{font-size:clamp(2.35rem,12vw,3.6rem)}
}

.guide-search{margin-top:1.5rem}
.guide-search label{display:block;font-weight:800;margin-bottom:.45rem}
.guide-search>div{display:flex;gap:.65rem}
.guide-search input{flex:1;min-width:0;border:1px solid var(--input-border);background:var(--input-bg);color:var(--ink);padding:.82rem 1rem;border-radius:var(--input-radius)}
.search-status{min-height:1.4em;margin-top:.5rem;color:var(--muted);font-size:.85rem}
.article-card[hidden]{display:none!important}
@media(max-width:640px){.guide-search>div{flex-direction:column}}