:root{--primary: #0f4c75;--primary-light: #1b6fa8;--accent: #00b894;--accent-dark: #00a381;--dark: #0a1628;--text: #2d3748;--text-light: #718096;--bg: #ffffff;--bg-soft: #f7fafc;--bg-accent: #edf7f6;--border: #e2e8f0;--shadow-sm: 0 1px 3px rgba(0,0,0,.08);--shadow-md: 0 4px 20px rgba(0,0,0,.1);--shadow-lg: 0 10px 40px rgba(0,0,0,.12);--radius: 12px;--radius-lg: 20px}*{box-sizing:border-box;margin:0;padding:0}html{scroll-behavior:smooth}body{font-family:Inter,-apple-system,sans-serif;color:var(--text);line-height:1.7;overflow-x:hidden}h1,h2,h3,h4{font-family:Playfair Display,serif;color:var(--dark);line-height:1.2}.container{max-width:1200px;margin:0 auto;padding:0 2rem}.navbar{position:fixed;top:0;left:0;right:0;z-index:1000;background:#fffffff2;backdrop-filter:blur(12px);border-bottom:1px solid var(--border);transition:box-shadow .3s}.navbar.scrolled{box-shadow:var(--shadow-md)}.nav-inner{max-width:1200px;margin:0 auto;padding:0 2rem;display:flex;justify-content:space-between;align-items:center;height:72px}.logo{font-family:Inter,sans-serif;font-weight:800;font-size:1.5rem;color:var(--primary);text-decoration:none;letter-spacing:-.5px}.logo span{color:var(--accent)}.nav-links{display:flex;align-items:center;gap:2rem;list-style:none}.nav-links a{text-decoration:none;color:var(--text);font-size:.9rem;font-weight:500;transition:color .2s}.nav-links a:hover{color:var(--primary)}.btn{display:inline-flex;align-items:center;gap:.5rem;padding:.7rem 1.6rem;border-radius:50px;font-family:Inter,sans-serif;font-size:.9rem;font-weight:600;text-decoration:none;border:none;cursor:pointer;transition:all .25s}.btn-primary{background:var(--accent);color:#fff}.btn-primary:hover{background:var(--accent-dark);transform:translateY(-1px);box-shadow:0 4px 15px #00b89466}.btn-outline{background:transparent;color:var(--primary);border:2px solid var(--primary)}.btn-outline:hover{background:var(--primary);color:#fff}.btn-large{padding:1rem 2.2rem;font-size:1rem}.menu-toggle{display:none;background:none;border:none;font-size:1.5rem;color:var(--dark);cursor:pointer;padding:.5rem}.article-page{padding:7rem 0 4rem;background:var(--bg-soft);min-height:100vh}.article-wrap{max-width:860px;margin:0 auto}.breadcrumb-nav{font-size:.85rem;color:var(--text-light);margin-bottom:1.5rem;padding:0 .25rem}.breadcrumb-nav a{color:var(--primary);text-decoration:none}.breadcrumb-nav a:hover{text-decoration:underline}.breadcrumb-nav .sep{margin:0 .5rem;color:var(--text-light)}.breadcrumb-nav .current{color:var(--text)}.article-card{background:#fff;border-radius:var(--radius-lg);box-shadow:var(--shadow-sm);overflow:hidden;border:1px solid var(--border)}.article-header{padding:2.5rem 2.5rem 0}.article-meta{display:flex;align-items:center;gap:1.5rem;margin-bottom:1rem;flex-wrap:wrap}.article-meta-item{display:flex;align-items:center;gap:.4rem;font-size:.82rem;color:var(--text-light)}.article-meta-item i{color:var(--accent);font-size:.78rem}.article-tag{display:inline-block;background:var(--bg-accent);color:var(--accent-dark);font-size:.75rem;font-weight:600;padding:.3rem .8rem;border-radius:50px;text-transform:uppercase;letter-spacing:.5px}.article-card h1,.article-card h2{font-size:2rem;margin-bottom:.8rem;line-height:1.3}.article-card h2{font-size:1.7rem}.article-card h1 a,.article-card h2 a{color:var(--dark);text-decoration:none;transition:color .2s}.article-card h1 a:hover,.article-card h2 a:hover{color:var(--primary)}.article-body{padding:1.5rem 2.5rem 2.5rem}.article-body p{margin-bottom:1rem;font-size:.95rem;line-height:1.8}.article-body h3{font-size:1.3rem;margin:2rem 0 .8rem;color:var(--primary)}.article-body h4{font-family:Inter,sans-serif;font-size:1rem;font-weight:600;margin:1.5rem 0 .5rem;color:var(--dark)}.article-body ul,.article-body ol{margin:.5rem 0 1rem 1.5rem;font-size:.95rem}.article-body li{margin-bottom:.4rem;line-height:1.7}.article-body strong{color:var(--dark)}.tldr-box{background:linear-gradient(135deg,#f0f9f6,#edf7f6);border-left:4px solid var(--accent);border-radius:var(--radius);padding:1.4rem 1.6rem;margin:0 0 1.8rem}.tldr-box .tldr-label{display:inline-block;font-family:Inter,sans-serif;font-size:.72rem;font-weight:700;letter-spacing:2px;text-transform:uppercase;color:var(--accent-dark);margin-bottom:.6rem}.tldr-box p.tldr-summary{font-size:.98rem;font-weight:500;color:var(--dark);margin-bottom:.8rem;line-height:1.65}.tldr-box ul.tldr-points{margin:0 0 0 1.2rem;padding:0;font-size:.92rem}.tldr-box ul.tldr-points li{margin-bottom:.35rem;color:var(--text);line-height:1.6}.tldr-box ul.tldr-points li strong{color:var(--primary)}.comparison-table{width:100%;border-collapse:collapse;margin:1.5rem 0;font-size:.88rem;border-radius:var(--radius);overflow:hidden;border:1px solid var(--border)}.comparison-table thead th{background:var(--primary);color:#fff;padding:.9rem 1rem;text-align:left;font-weight:600;font-family:Inter,sans-serif}.comparison-table tbody td{padding:.8rem 1rem;border-bottom:1px solid var(--border);vertical-align:top}.comparison-table tbody tr:nth-child(2n){background:var(--bg-soft)}.comparison-table tbody tr:last-child td{border-bottom:none}.week-card{background:var(--bg-soft);border-radius:var(--radius);padding:1.5rem;margin-bottom:1rem;border-left:4px solid var(--accent)}.week-card h4{color:var(--primary);margin-bottom:.5rem}.week-card p{margin-bottom:.5rem}.tip-box{background:var(--bg-accent);border-radius:var(--radius);padding:1.2rem 1.5rem;margin:1.5rem 0;border-left:4px solid var(--accent)}.tip-box strong{color:var(--accent-dark)}.warning-box{background:#fff8f0;border-radius:var(--radius);padding:1.2rem 1.5rem;margin:1.5rem 0;border-left:4px solid #e67e22}.warning-box strong{color:#d35400}.article-footer{padding:1.5rem 2.5rem;border-top:1px solid var(--border);display:flex;justify-content:space-between;align-items:center;flex-wrap:wrap;gap:1rem}.share-buttons{display:flex;align-items:center;gap:.6rem}.share-buttons span{font-size:.82rem;color:var(--text-light);font-weight:500}.share-btn{display:inline-flex;align-items:center;justify-content:center;width:36px;height:36px;border-radius:50%;border:1px solid var(--border);background:#fff;color:var(--text-light);font-size:.85rem;cursor:pointer;transition:all .2s;text-decoration:none}.share-btn:hover{background:var(--primary);color:#fff;border-color:var(--primary)}.newsletter-inline{background:var(--bg-soft);border-top:1px solid var(--border);padding:2rem 2.5rem}.newsletter-inline h4{font-family:Inter,sans-serif;font-size:.95rem;font-weight:600;color:var(--dark);margin-bottom:.4rem}.newsletter-inline p{font-size:.85rem;color:var(--text-light);margin-bottom:1rem}.newsletter-form{display:flex;gap:.5rem}.newsletter-form input[type=email]{flex:1;padding:.7rem 1rem;border:1px solid var(--border);border-radius:50px;font-family:Inter,sans-serif;font-size:.88rem;outline:none;transition:border-color .2s}.newsletter-form input[type=email]:focus{border-color:var(--accent)}.newsletter-form button{padding:.7rem 1.4rem;border-radius:50px;background:var(--accent);color:#fff;border:none;font-family:Inter,sans-serif;font-size:.85rem;font-weight:600;cursor:pointer;transition:all .25s;white-space:nowrap}.newsletter-form button:hover{background:var(--accent-dark)}.related-articles{margin-top:3rem}.related-articles h3{font-size:1.4rem;margin-bottom:1.2rem;color:var(--dark)}.related-grid{display:grid;grid-template-columns:1fr 1fr;gap:1.5rem}.related-card{background:#fff;border-radius:var(--radius);padding:1.5rem;border:1px solid var(--border);box-shadow:var(--shadow-sm);text-decoration:none;display:block;transition:all .2s}.related-card:hover{transform:translateY(-2px);box-shadow:var(--shadow-md);border-color:var(--accent)}.related-card .article-tag{margin-bottom:.6rem}.related-card h4{font-family:Playfair Display,serif;font-size:1.1rem;color:var(--dark);margin-top:.5rem;line-height:1.35}.footer{background:var(--dark);color:#ffffffb3;padding:4rem 0 2rem}.footer-grid{display:grid;grid-template-columns:2fr 1fr 1fr 1fr;gap:3rem;margin-bottom:3rem}.footer-brand .logo{font-size:1.4rem;color:#fff;display:inline-block;margin-bottom:1rem}.footer-brand .logo span{color:var(--accent)}.footer-brand p{font-size:.88rem;line-height:1.7;max-width:300px}.footer-col h4{color:#fff;font-family:Inter,sans-serif;font-size:.9rem;font-weight:600;margin-bottom:1.2rem;text-transform:uppercase;letter-spacing:1px}.footer-col ul{list-style:none}.footer-col li{margin-bottom:.6rem}.footer-col a{color:#fff9;text-decoration:none;font-size:.88rem;transition:color .2s}.footer-col a:hover{color:var(--accent)}.footer-bottom{border-top:1px solid rgba(255,255,255,.1);padding-top:2rem;display:flex;justify-content:space-between;align-items:center;flex-wrap:wrap;gap:1rem}.footer-bottom p{font-size:.82rem}.footer-socials{display:flex;gap:1rem}.footer-socials a{color:#ffffff80;font-size:1.1rem;transition:color .2s}.footer-socials a:hover{color:var(--accent)}.medical-disclaimer{background:#0d1f35;padding:1.5rem 0;font-size:.75rem;color:#fff6;text-align:center;line-height:1.7}.copy-toast{position:fixed;bottom:2rem;left:50%;transform:translate(-50%) translateY(100px);background:var(--dark);color:#fff;padding:.8rem 1.5rem;border-radius:50px;font-size:.85rem;font-weight:500;z-index:9999;opacity:0;transition:all .3s ease}.copy-toast.show{transform:translate(-50%) translateY(0);opacity:1}@media(max-width:768px){.menu-toggle{display:block}.nav-links{display:none;position:absolute;top:72px;left:0;right:0;background:#fff;flex-direction:column;padding:1.5rem 2rem;border-bottom:1px solid var(--border);box-shadow:var(--shadow-md)}.nav-links.open{display:flex}.article-page{padding:6rem 0 3rem}.article-card h1,.article-card h2{font-size:1.5rem}.article-header{padding:1.8rem 1.5rem 0}.article-body{padding:1.2rem 1.5rem 1.8rem}.article-footer{padding:1.2rem 1.5rem}.newsletter-inline{padding:1.5rem}.newsletter-form{flex-direction:column}.comparison-table{font-size:.8rem}.comparison-table thead th,.comparison-table tbody td{padding:.6rem .5rem}.related-grid,.footer-grid{grid-template-columns:1fr}.footer-bottom{justify-content:center;text-align:center}}@media(max-width:480px){.article-meta{gap:.8rem}}