:root {
  --ink:#17213a;
  --muted:#61708f;
  --navy:#13235c;
  --blue:#2764ea;
  --teal:#079b83;
  --rose:#db2f70;
  --amber:#b66b10;
  --green:#13895b;
  --bg:#f4f7fb;
  --paper:#ffffff;
  --line:#dfe7f2;
  --soft:#eaf1fb;
  --shadow:0 18px 50px rgba(19,35,92,.12);
  --radius:18px;
  --max:1180px;
  font-family: Inter, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
}
* { box-sizing:border-box; }
html { scroll-behavior:smooth; }
body { margin:0; background:var(--bg); color:var(--ink); line-height:1.55; -webkit-font-smoothing:antialiased; }
a { color:inherit; text-decoration:none; }
button { font:inherit; }
.container { max-width:var(--max); margin:0 auto; padding:0 clamp(20px,5vw,56px); }
.nav { position:sticky; top:0; z-index:20; height:72px; background:rgba(255,255,255,.9); border-bottom:1px solid var(--line); backdrop-filter:blur(14px); }
.nav-inner { height:100%; display:flex; align-items:center; justify-content:space-between; gap:24px; }
.brand { display:flex; align-items:center; gap:12px; font-weight:800; color:var(--navy); }
.brand small { display:block; color:var(--muted); font-size:11px; text-transform:uppercase; letter-spacing:.18em; margin-top:-3px; }
.mark { width:42px; height:42px; border-radius:13px; background:linear-gradient(135deg,var(--navy),var(--blue)); display:grid; place-items:center; box-shadow:0 8px 22px rgba(39,100,234,.24); }
.mark i { width:18px; height:24px; border:3px solid #fff; border-top:0; border-radius:0 0 12px 12px; position:relative; }
.mark i::before,.mark i::after { content:""; position:absolute; top:6px; width:16px; height:3px; background:#fff; border-radius:2px; left:-2px; }
.mark i::after { top:14px; }
.nav-links { display:flex; gap:8px; }
.nav-links a { padding:9px 14px; border-radius:999px; color:var(--muted); font-weight:700; font-size:15px; }
.nav-links a.active,.nav-links a:hover { color:var(--navy); background:var(--soft); }
.hero { background:radial-gradient(900px 560px at 80% -10%,#dbeafe,transparent 70%),linear-gradient(#fff,#eef4fb); border-bottom:1px solid var(--line); }
.hero-grid { min-height:620px; display:grid; grid-template-columns:1.05fr .95fr; gap:52px; align-items:center; padding-top:54px; padding-bottom:64px; }
.eyebrow { display:inline-flex; color:var(--rose); font-weight:800; letter-spacing:.13em; text-transform:uppercase; font-size:13px; }
h1,h2,h3,p { margin-top:0; }
h1 { font-size:clamp(44px,6vw,76px); line-height:1.02; letter-spacing:-.04em; color:var(--navy); margin-bottom:22px; }
h2 { font-size:clamp(30px,3.8vw,46px); line-height:1.08; letter-spacing:-.03em; color:var(--navy); margin-bottom:12px; }
.lede { font-size:clamp(18px,2vw,22px); color:var(--muted); max-width:650px; }
.actions { display:flex; flex-wrap:wrap; gap:12px; margin:30px 0; }
.btn { display:inline-flex; align-items:center; justify-content:center; min-height:46px; padding:12px 21px; border-radius:999px; font-weight:800; border:1px solid transparent; }
.btn.primary { background:var(--rose); color:#fff; box-shadow:0 12px 28px rgba(219,47,112,.24); }
.btn.ghost { background:#fff; color:var(--navy); border-color:var(--line); }
.trust-card { background:#fff; border:1px solid var(--line); border-left:5px solid var(--teal); padding:20px 22px; border-radius:14px; box-shadow:0 10px 26px rgba(19,35,92,.07); max-width:690px; }
.trust-card p { margin:7px 0 0; color:var(--muted); }
.atlas-card { background:rgba(255,255,255,.86); border:1px solid var(--line); border-radius:28px; padding:26px; box-shadow:var(--shadow); }
.atlas-top { display:flex; align-items:center; gap:10px; color:var(--navy); font-weight:900; margin-bottom:20px; }
.pulse { width:12px; height:12px; border-radius:50%; background:var(--rose); box-shadow:0 0 0 8px rgba(219,47,112,.13); }
.body-map { height:320px; border-radius:24px; background:linear-gradient(145deg,#edf5ff,#fff); border:1px solid var(--line); position:relative; overflow:hidden; }
.body-map::before { content:""; position:absolute; inset:38px 42%; border:5px solid rgba(19,35,92,.16); border-radius:999px 999px 32px 32px; }
.organ { position:absolute; padding:9px 13px; border-radius:999px; background:#fff; border:1px solid var(--line); color:var(--navy); font-weight:800; box-shadow:0 10px 24px rgba(19,35,92,.08); }
.brain { top:46px; left:36%; } .heart { top:124px; left:46%; color:var(--rose); } .gut { top:198px; left:38%; color:var(--teal); } .muscle { right:34px; bottom:34px; color:var(--blue); }
.method-steps { display:grid; grid-template-columns:1fr 1fr; gap:10px; margin-top:14px; }
.method-steps div { background:var(--navy); color:#fff; border-radius:14px; padding:14px; display:flex; gap:10px; align-items:center; }
.method-steps b { display:grid; place-items:center; width:26px; height:26px; border-radius:50%; background:rgba(255,255,255,.16); }
.section { padding:72px 0; }
.section-head { display:flex; align-items:end; justify-content:space-between; gap:24px; margin-bottom:28px; }
.section-head p { color:var(--muted); max-width:700px; }
.count { color:var(--muted); font-weight:700; }
.filter-row { display:flex; flex-wrap:wrap; gap:10px; margin-bottom:28px; }
.chip { border:1px solid var(--line); background:#fff; color:var(--muted); padding:9px 14px; border-radius:999px; font-weight:800; cursor:pointer; }
.chip.active { background:var(--navy); color:#fff; border-color:var(--navy); }
.grid { display:grid; grid-template-columns:repeat(3,1fr); gap:18px; }
.lesson-card,.path-card,.side-card,.answer,.article section { background:#fff; border:1px solid var(--line); border-radius:var(--radius); box-shadow:0 10px 26px rgba(19,35,92,.06); }
.lesson-card { padding:22px; min-height:245px; display:flex; flex-direction:column; }
.card-top,.card-foot,.meta-row { display:flex; align-items:center; gap:8px; flex-wrap:wrap; }
.card-top { justify-content:space-between; margin-bottom:24px; }
.lesson-card h3 { font-size:24px; line-height:1.12; color:var(--navy); margin-bottom:10px; letter-spacing:-.02em; }
.lesson-card p { color:var(--muted); }
.card-foot { margin-top:auto; justify-content:space-between; color:var(--blue); font-weight:800; font-size:14px; }
.duration,.pill { color:var(--muted); font-size:13px; font-weight:800; background:var(--soft); border-radius:999px; padding:5px 10px; }
.badge { display:inline-flex; align-items:center; border-radius:999px; padding:5px 10px; font-size:12px; font-weight:900; letter-spacing:.03em; }
.cat-SUPP { color:#795000; background:#fff3cf; } .cat-NUTR { color:#12724f; background:#def7ea; } .cat-MOVE { color:#214ebd; background:#e5edff; }
.cat-SLEEP { color:#6330a0; background:#efe5ff; } .cat-META { color:#a23355; background:#ffe3ec; } .cat-PHYS { color:#0b6e77; background:#dcf7fa; } .cat-MYTH { color:#784f16; background:#ffefd9; }
.evidence-strong { color:#0f6b47; background:#def7ea; } .evidence-moderate { color:#1d55c7; background:#e5edff; } .evidence-limited,.evidence-mixed { color:#8a5711; background:#fff0d8; } .evidence-caution { color:#a23355; background:#ffe3ec; }
.method { background:#fff; border-top:1px solid var(--line); border-bottom:1px solid var(--line); }
.method-grid { display:grid; grid-template-columns:.9fr 1.1fr; gap:34px; align-items:start; }
.source-list { display:grid; gap:12px; }
.source-row { display:flex; gap:14px; padding:16px; border:1px solid var(--line); border-radius:14px; background:var(--bg); }
.source-row span { width:12px; height:12px; margin-top:7px; border-radius:50%; background:var(--teal); flex:none; }
.source-row p { margin:0; color:var(--muted); }
.paths { display:grid; grid-template-columns:repeat(3,1fr); gap:18px; }
.path-card { padding:24px; }
.path-card p { color:var(--muted); }
.path-items { display:grid; gap:10px; margin-top:18px; }
.path-items a { color:var(--blue); font-weight:800; }
.footer { background:var(--navy); color:#fff; padding:48px 0; margin-top:40px; }
.footer-grid { display:grid; grid-template-columns:1fr 1fr; gap:40px; }
.footer p { color:rgba(255,255,255,.72); }
.footer-brand { font-size:26px; font-weight:900; }
.lesson-shell { padding-top:30px; }
.crumb { display:flex; gap:10px; color:var(--muted); font-weight:800; margin:18px 0; }
.lesson-layout { display:grid; grid-template-columns:minmax(0,1fr) 340px; gap:24px; align-items:start; }
.video-panel { background:#0f1d4c; border-radius:24px; padding:20px; margin-bottom:22px; box-shadow:var(--shadow); }
.video-placeholder { min-height:320px; display:grid; place-items:center; text-align:center; color:#fff; border:1px solid rgba(255,255,255,.2); border-radius:18px; background:radial-gradient(500px 260px at 50% 20%,rgba(39,100,234,.45),transparent 70%); }
.play-dot { display:inline-block; width:58px; height:58px; border-radius:50%; background:var(--rose); margin-bottom:14px; }
.article-head { background:#fff; border:1px solid var(--line); border-radius:24px; padding:30px; box-shadow:0 10px 26px rgba(19,35,92,.06); margin-bottom:18px; }
.article-head h1 { font-size:clamp(36px,5vw,58px); margin:16px 0 10px; }
.sub,.summary { color:var(--muted); font-size:18px; }
.article section,.answer { padding:26px; margin-bottom:16px; }
.article h2 { font-size:28px; }
.article li { margin-bottom:9px; }
.safety { border-left:5px solid var(--rose) !important; }
.refs { padding-left:22px; }
.refs a { color:var(--blue); font-weight:800; }
.refs span { display:block; color:var(--muted); font-size:14px; }
.disclaimer { color:var(--muted); font-size:14px; padding:4px 4px 30px; }
.side { position:sticky; top:92px; display:grid; gap:16px; }
.side-card { padding:22px; }
.side-card h3 { color:var(--navy); font-size:22px; }
dl { display:grid; grid-template-columns:1fr; gap:8px; }
dt { color:var(--muted); font-weight:800; font-size:13px; text-transform:uppercase; letter-spacing:.08em; }
dd { margin:0 0 8px; font-weight:800; }
.small-label { color:var(--rose); font-size:12px; font-weight:900; text-transform:uppercase; letter-spacing:.12em; margin-bottom:6px; }
.related-list { display:grid; gap:12px; }
.related-list a { display:block; padding-bottom:12px; border-bottom:1px solid var(--line); }
.related-list b { display:block; color:var(--navy); line-height:1.2; }
.related-list span { display:block; color:var(--muted); font-size:14px; margin-top:4px; }
@media (max-width:920px) {
  .hero-grid,.method-grid,.lesson-layout,.footer-grid { grid-template-columns:1fr; }
  .grid,.paths { grid-template-columns:1fr 1fr; }
  .side { position:static; }
}
@media (max-width:640px) {
  .nav-links { display:none; }
  .hero-grid { min-height:auto; }
  .grid,.paths { grid-template-columns:1fr; }
  .section-head { display:block; }
}