:root {
  --green-900: #2D3A2D;
  --green-800: #3A4F3A;
  --green-700: #4A6741;
  --green-600: #5A7C50;
  --green-500: #6B8F5E;
  --green-400: #8BAF7E;
  --green-300: #A8C89E;
  --green-200: #C5DEB9;
  --green-100: #E2F0DB;
  --green-50: #F3F9F0;
  --sage-50: #F8FAF7;
  --sage-100: #F0F2ED;
  --cream: #FFFFFF;
  --warm-white: #FFFFFF;
  --text-primary: #111811;
  --text-secondary: #2A322A;
  --text-muted: #55604F;
  --border-light: #E2E6DF;
  --accent-warm: #C4956A;
  --font-display: 'Fraunces', Georgia, serif;
  --font-body: 'DM Sans', -apple-system, BlinkMacSystemFont, sans-serif;
}

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

html {
  font-size: 18px;
  scroll-behavior: smooth;
  -webkit-font-smoothing: antialiased;
}

body {
  font-family: var(--font-body);
  color: var(--text-primary);
  background: var(--cream);
  line-height: 1.7;
}

/* ── NAV ── */
nav {
  position: sticky;
  top: 0;
  z-index: 100;
  background: rgba(255, 255, 255, 0.95);
  backdrop-filter: blur(16px);
  -webkit-backdrop-filter: blur(16px);
  border-bottom: 1px solid var(--border-light);
  padding: 0.8rem 1.5rem;
}

.nav-inner {
  max-width: 1100px;
  margin: 0 auto;
  display: flex;
  align-items: center;
  justify-content: space-between;
}

.nav-logo {
  display: flex;
  align-items: center;
  gap: 0.5rem;
  text-decoration: none;
  color: var(--green-800);
}

.nav-logo-text {
  font-family: var(--font-body);
  font-weight: 700;
  font-size: 1.1rem;
  letter-spacing: -0.02em;
}

.nav-links {
  display: flex;
  align-items: center;
  gap: 1.8rem;
}

.nav-links a {
  text-decoration: none;
  color: var(--text-secondary);
  font-size: 0.85rem;
  font-weight: 500;
  transition: color 0.2s;
}

.nav-links a:hover { color: var(--green-700); }

.nav-cta {
  background: var(--green-800) !important;
  color: white !important;
  padding: 0.45rem 1.1rem;
  border-radius: 8px;
  font-weight: 600 !important;
  transition: background 0.2s !important;
}

.nav-cta:hover { background: var(--green-700) !important; }

/* ── HERO ── */
.hero {
  max-width: 780px;
  margin: 0 auto;
  padding: 3.5rem 1.5rem 2rem;
}

.hero-breadcrumb {
  display: flex;
  align-items: center;
  gap: 0.4rem;
  font-size: 0.78rem;
  color: var(--text-muted);
  margin-bottom: 1.8rem;
  font-weight: 500;
}

.hero-breadcrumb a {
  color: var(--green-600);
  text-decoration: none;
}

.hero-breadcrumb a:hover { text-decoration: underline; }

.hero-meta {
  display: flex;
  align-items: center;
  gap: 0.8rem;
  margin-bottom: 1.2rem;
}

.hero-tag {
  background: var(--green-100);
  color: var(--green-800);
  padding: 0.25rem 0.75rem;
  border-radius: 20px;
  font-size: 0.72rem;
  font-weight: 600;
  letter-spacing: 0.03em;
  text-transform: uppercase;
}

.hero-date {
  font-size: 0.78rem;
  color: var(--text-muted);
}

h1 {
  font-family: var(--font-display);
  font-size: 2.8rem;
  font-weight: 700;
  line-height: 1.15;
  letter-spacing: -0.03em;
  color: var(--green-900);
  margin-bottom: 1.2rem;
}

.hero-subtitle {
  font-size: 1.15rem;
  color: var(--text-secondary);
  line-height: 1.65;
  max-width: 620px;
}

.hero-author {
  display: flex;
  align-items: center;
  gap: 0.75rem;
  margin-top: 2rem;
  padding-top: 1.5rem;
  border-top: 1px solid var(--border-light);
}

.author-avatar {
  width: 44px;
  height: 44px;
  border-radius: 50%;
  background: linear-gradient(135deg, var(--green-300), var(--green-600));
  display: flex;
  align-items: center;
  justify-content: center;
  position: relative;
  overflow: hidden;
}

.author-avatar::after {
  content: '\1F33F';
  font-size: 1.1rem;
}

.author-info {
  display: flex;
  flex-direction: column;
}

.author-name {
  font-weight: 600;
  font-size: 0.88rem;
  color: var(--text-primary);
}

.author-role {
  font-size: 0.76rem;
  color: var(--text-muted);
}

/* ── ARTICLE BODY ── */
.article-body {
  max-width: 680px;
  margin: 0 auto;
  padding: 0 1.5rem 4rem;
}

.article-body p {
  margin-bottom: 1.4rem;
  color: var(--text-secondary);
  font-size: 1.02rem;
  font-weight: 400;
}

.article-body h2 {
  font-family: var(--font-display);
  font-size: 1.65rem;
  font-weight: 600;
  color: var(--green-900);
  margin: 2.8rem 0 1rem;
  letter-spacing: -0.02em;
  line-height: 1.25;
}

.article-body h3 {
  font-family: var(--font-display);
  font-size: 1.2rem;
  font-weight: 600;
  color: var(--green-800);
  margin: 2rem 0 0.8rem;
  line-height: 1.3;
}

.article-body a {
  color: var(--green-700);
  text-decoration: underline;
  text-underline-offset: 2px;
  transition: color 0.2s;
}

.article-body a:hover { color: var(--green-600); }

.article-body strong {
  color: var(--text-primary);
  font-weight: 600;
}

/* ── CALLOUT BOXES ── */
.callout {
  background: var(--green-50);
  border-left: 3px solid var(--green-400);
  border-radius: 0 10px 10px 0;
  padding: 1.3rem 1.5rem;
  margin: 1.8rem 0;
}

.callout p {
  margin-bottom: 0.5rem;
  font-size: 0.92rem;
  color: var(--text-secondary);
}

.callout p:last-child { margin-bottom: 0; }

.callout-label {
  font-weight: 700;
  color: var(--green-800);
  font-size: 0.78rem;
  text-transform: uppercase;
  letter-spacing: 0.05em;
  margin-bottom: 0.4rem;
  display: block;
}

.callout.warm {
  background: #FDF8F3;
  border-left-color: var(--accent-warm);
}

.callout.warm .callout-label { color: #8B6914; }

/* ── MEAL CARDS ── */
.meal-grid {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 1rem;
  margin: 1.5rem 0 2rem;
}

.meal-card {
  background: var(--warm-white);
  border: 1px solid var(--border-light);
  border-radius: 12px;
  padding: 1.2rem;
  transition: border-color 0.2s, box-shadow 0.2s;
  border-left: 3px solid var(--border-light);
}

.meal-card.nausea {
  border-left: 3px solid var(--green-400);
}

.meal-card.zero-effort {
  border-left: 3px solid var(--accent-warm);
}

.meal-card.five-min {
  border-left: 3px solid #C4A44A;
}

.meal-card:hover {
  border-color: var(--green-300);
  box-shadow: 0 2px 12px rgba(45, 58, 45, 0.06);
}

.meal-card-tag {
  font-size: 0.68rem;
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: 0.06em;
  color: var(--green-600);
  margin-bottom: 0.4rem;
}

.meal-card h4 {
  font-family: var(--font-display);
  font-size: 1rem;
  font-weight: 600;
  color: var(--text-primary);
  margin-bottom: 0.4rem;
  line-height: 1.3;
}

.meal-card p {
  font-size: 0.82rem;
  color: var(--text-secondary);
  line-height: 1.5;
  margin-bottom: 0;
}

/* ── KEY STAT ── */
.stat-block {
  background: var(--green-800);
  color: white;
  border-radius: 14px;
  padding: 1.8rem 2rem;
  margin: 2rem 0;
  text-align: center;
}

.stat-block .stat-number {
  font-family: var(--font-display);
  font-size: 2.5rem;
  font-weight: 700;
  line-height: 1;
  margin-bottom: 0.3rem;
}

.stat-block .stat-label {
  font-size: 0.88rem;
  opacity: 0.85;
  line-height: 1.4;
}

.stat-block .stat-source {
  font-size: 0.72rem;
  opacity: 0.55;
  margin-top: 0.8rem;
  display: block;
}

/* ── CTA SECTION ── */
.cta-section {
  background:
    radial-gradient(ellipse at 70% 30%, rgba(196, 149, 106, 0.15) 0%, transparent 60%),
    linear-gradient(135deg, var(--green-800) 0%, var(--green-900) 60%, #3A4030 100%);
  border-radius: 16px;
  padding: 2.5rem 2rem;
  margin: 3rem 0 2rem;
  text-align: center;
  position: relative;
  overflow: hidden;
}

.cta-section::before {
  content: '';
  position: absolute;
  top: -60%;
  right: -20%;
  width: 300px;
  height: 300px;
  border-radius: 50%;
  border: 1px solid rgba(255,255,255,0.08);
}

.cta-section::after {
  content: '';
  position: absolute;
  bottom: -40%;
  left: -10%;
  width: 200px;
  height: 200px;
  border-radius: 50%;
  border: 1px solid rgba(255,255,255,0.05);
}

.cta-section h3 {
  font-family: var(--font-display);
  color: white;
  font-size: 1.5rem;
  margin-bottom: 0.6rem;
  position: relative;
  z-index: 1;
}

.cta-section p {
  color: rgba(255,255,255,0.78);
  font-size: 0.92rem;
  margin-bottom: 1.5rem;
  max-width: 440px;
  margin-left: auto;
  margin-right: auto;
  position: relative;
  z-index: 1;
}

.cta-button {
  display: inline-block;
  background: white;
  color: var(--green-800);
  padding: 0.7rem 2rem;
  border-radius: 10px;
  font-weight: 700;
  font-size: 0.92rem;
  text-decoration: none;
  transition: transform 0.2s, box-shadow 0.2s;
  position: relative;
  z-index: 1;
}

.cta-button:hover {
  transform: translateY(-1px);
  box-shadow: 0 4px 20px rgba(0,0,0,0.15);
}

/* ── DISCLAIMER ── */
.disclaimer {
  background: var(--sage-50);
  border: 1px solid var(--border-light);
  border-radius: 10px;
  padding: 1.2rem 1.5rem;
  margin: 2rem 0;
}

.disclaimer p {
  font-size: 0.8rem;
  color: var(--text-secondary);
  line-height: 1.6;
  margin-bottom: 0;
}

/* ── FOOTER ── */
footer {
  max-width: 780px;
  margin: 0 auto;
  padding: 2rem 1.5rem;
  border-top: 1px solid var(--border-light);
}

.footer-inner {
  display: flex;
  justify-content: space-between;
  align-items: center;
}

.footer-brand {
  font-weight: 600;
  font-size: 0.85rem;
  color: var(--text-muted);
}

.footer-links {
  display: flex;
  gap: 1.5rem;
}

.footer-links a {
  font-size: 0.8rem;
  color: var(--text-muted);
  text-decoration: none;
}

.footer-links a:hover { color: var(--green-700); }

/* ── READING PROGRESS ── */
.progress-bar {
  position: fixed;
  top: 0;
  left: 0;
  height: 3px;
  background: var(--green-500);
  z-index: 200;
  transition: width 0.15s ease-out;
  width: 0%;
}

/* ── TABLE OF CONTENTS ── */
.toc {
  background: var(--warm-white);
  border: 1px solid var(--border-light);
  border-radius: 12px;
  padding: 1.5rem 1.8rem;
  margin: 2rem 0 2.5rem;
}

.toc-title {
  font-weight: 700;
  font-size: 0.78rem;
  text-transform: uppercase;
  letter-spacing: 0.06em;
  color: var(--text-muted);
  margin-bottom: 0.8rem;
}

.toc ol {
  list-style: none;
  counter-reset: toc-counter;
  padding: 0;
}

.toc ol li {
  counter-increment: toc-counter;
  padding: 0.35rem 0;
}

.toc ol li a {
  color: var(--green-700);
  text-decoration: none;
  font-size: 0.88rem;
  font-weight: 500;
  display: flex;
  align-items: baseline;
  gap: 0.6rem;
  transition: color 0.2s;
}

.toc ol li a::before {
  content: counter(toc-counter, decimal-leading-zero);
  font-size: 0.72rem;
  color: var(--text-muted);
  font-weight: 600;
  min-width: 1.2rem;
}

.toc ol li a:hover { color: var(--green-900); }

.toc ol li a.toc-active {
  color: var(--green-800);
  font-weight: 700;
}

.toc ol li a.toc-active::before {
  color: var(--green-700);
}

/* ── STICKY TOC (DESKTOP) ── */
@media (min-width: 901px) {
  .article-body {
    position: relative;
  }

  .toc {
    position: sticky;
    top: 5rem;
    float: left;
    width: 220px;
    margin-left: -260px;
    margin-bottom: 0;
    z-index: 10;
  }
}

/* ── BLOG INDEX ── */
.blog-hero {
  max-width: 780px;
  margin: 0 auto;
  padding: 3.5rem 1.5rem 2rem;
  text-align: center;
}

.blog-hero h1 {
  margin-bottom: 0.8rem;
}

.blog-hero-subtitle {
  font-size: 1.15rem;
  color: var(--text-secondary);
  line-height: 1.65;
  max-width: 560px;
  margin: 0 auto;
}

.post-list {
  max-width: 780px;
  margin: 0 auto;
  padding: 0 1.5rem 4rem;
}

.post-card {
  display: block;
  text-decoration: none;
  color: inherit;
  padding: 2rem 0;
  border-bottom: 1px solid var(--border-light);
  transition: opacity 0.2s;
}

.post-card:first-child {
  border-top: 1px solid var(--border-light);
}

.post-card:hover {
  opacity: 0.8;
}

.post-card-meta {
  display: flex;
  align-items: center;
  gap: 0.8rem;
  margin-bottom: 0.6rem;
}

.post-card-tag {
  background: var(--green-100);
  color: var(--green-800);
  padding: 0.2rem 0.6rem;
  border-radius: 20px;
  font-size: 0.68rem;
  font-weight: 600;
  letter-spacing: 0.03em;
  text-transform: uppercase;
}

.post-card-date {
  font-size: 0.78rem;
  color: var(--text-muted);
}

.post-card-read {
  font-size: 0.78rem;
  color: var(--text-muted);
}

.post-card h2 {
  font-family: var(--font-display);
  font-size: 1.5rem;
  font-weight: 600;
  color: var(--green-900);
  margin-bottom: 0.5rem;
  letter-spacing: -0.02em;
  line-height: 1.3;
}

.post-card p {
  font-size: 0.95rem;
  color: var(--text-secondary);
  line-height: 1.6;
}

/* ── CITATIONS ── */
sup.cite a {
  color: var(--green-700);
  text-decoration: none;
  font-size: 0.7em;
  font-weight: 600;
  padding: 0 1px;
}

sup.cite a:hover {
  text-decoration: underline;
}

.references {
  margin: 2.5rem 0 2rem;
  padding-top: 1.8rem;
  border-top: 1px solid var(--border-light);
}

.references h3 {
  font-family: var(--font-display);
  font-size: 1.1rem;
  font-weight: 600;
  color: var(--green-900);
  margin-bottom: 1rem;
}

.references ol {
  padding-left: 1.6rem;
  counter-reset: ref-counter;
}

.references ol li {
  font-size: 0.82rem;
  color: var(--text-secondary);
  line-height: 1.55;
  margin-bottom: 0.7rem;
  padding-left: 0.2rem;
}

.references ol li a {
  color: var(--green-700);
  word-break: break-all;
}

/* ── READING TIME ── */
.hero-reading-time {
  font-size: 0.78rem;
  color: var(--text-muted);
}

.hero-meta-sep {
  font-size: 0.78rem;
  color: var(--text-muted);
}

/* ── BACK TO TOP ── */
.back-to-top {
  position: fixed;
  bottom: 2rem;
  right: 2rem;
  width: 44px;
  height: 44px;
  border-radius: 50%;
  background: var(--green-800);
  color: white;
  border: none;
  cursor: pointer;
  display: flex;
  align-items: center;
  justify-content: center;
  z-index: 90;
  opacity: 0;
  visibility: hidden;
  transition: opacity 0.3s ease, visibility 0.3s ease, transform 0.2s ease, background 0.2s ease;
  box-shadow: 0 2px 12px rgba(45, 58, 45, 0.2);
}

.back-to-top.visible {
  opacity: 1;
  visibility: visible;
}

.back-to-top:hover {
  background: var(--green-700);
  transform: translateY(-2px);
}

.back-to-top svg {
  width: 20px;
  height: 20px;
}

/* ── RESPONSIVE ── */
@media (max-width: 680px) {
  html { font-size: 16px; }
  h1 { font-size: 2rem; }
  .hero { padding: 2.5rem 1.2rem 1.5rem; }
  .blog-hero { padding: 2.5rem 1.2rem 1.5rem; }
  .article-body { padding: 0 1.2rem 3rem; }
  .post-list { padding: 0 1.2rem 3rem; }
  .meal-grid { grid-template-columns: 1fr; }
  .stat-block { padding: 1.5rem; }
  .stat-block .stat-number { font-size: 2rem; }
  .cta-section { padding: 2rem 1.5rem; }
  .nav-links a:not(.nav-cta) { display: none; }
  .footer-inner { flex-direction: column; gap: 0.8rem; text-align: center; }
  .post-card h2 { font-size: 1.3rem; }
}