@import url('https://fonts.googleapis.com/css2?family=Manrope:wght@400;500;600;700;800&family=Fraunces:opsz,wght@9..144,500;9..144,600;9..144,700&display=swap');

:root {
  --bg: #f4f8f8;
  --surface: #ffffff;
  --surface-soft: #eef6f5;
  --primary: #0f8a8d;
  --primary-dark: #0a6668;
  --ink: #163133;
  --muted: #62797b;
  --line: #dbe8e8;
  --shadow: 0 18px 44px rgba(12, 59, 60, 0.08);
  --radius: 24px;
}

* { box-sizing: border-box; }
html { scroll-behavior: smooth; }
body {
  margin: 0;
  background: linear-gradient(180deg, #f8fbfb 0%, #f1f7f7 100%);
  color: var(--ink);
  font-family: 'Manrope', sans-serif;
  line-height: 1.75;
  -webkit-font-smoothing: antialiased;
}
img { max-width: 100%; display: block; }
a { color: inherit; text-decoration: none; }
p { margin: 0 0 1rem; color: var(--muted); }
ul { padding-left: 1.15rem; color: var(--muted); }
li + li { margin-top: .45rem; }
h1, h2, h3, h4 { color: var(--ink); margin: 0 0 .8rem; line-height: 1.15; }
h1, h2, h3 { font-family: 'Fraunces', serif; letter-spacing: -.02em; }

.skip-link {
  position: absolute;
  left: -9999px;
  top: 0;
  background: #0b2f30;
  color: #fff;
  padding: 10px 14px;
  border-radius: 10px;
  z-index: 999;
}
.skip-link:focus { left: 16px; top: 16px; }

a:focus, button:focus, input:focus, textarea:focus {
  outline: 3px solid #2e6bff;
  outline-offset: 2px;
}

.site-head {
  position: sticky;
  top: 0;
  z-index: 100;
  background: rgba(248, 251, 251, 0.88);
  backdrop-filter: blur(14px);
  border-bottom: 1px solid rgba(15, 138, 141, 0.1);
}
.site-head-inner {
  max-width: 1220px;
  margin: 0 auto;
  padding: 0 24px;
  min-height: 78px;
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 18px;
  position: relative;
}
.brand {
  display: inline-flex;
  align-items: center;
  gap: 12px;
  font-size: 1.2rem;
  font-weight: 800;
  color: var(--ink);
}
.brand-icon {
  width: 38px;
  height: 38px;
  border-radius: 12px;
  display: grid;
  place-items: center;
  color: #fff;
  background: linear-gradient(135deg, var(--primary), #1fb3b5);
  box-shadow: 0 10px 24px rgba(15, 138, 141, 0.22);
}
.brand span,
.ft-brand span { color: var(--primary); }

.main-nav {
  display: flex;
  align-items: center;
  gap: 22px;
}
.main-nav a {
  font-size: .95rem;
  font-weight: 700;
  color: var(--muted);
  padding: 8px 0;
  transition: color .2s ease;
}
.main-nav a:hover,
.main-nav a[aria-current='page'],
.main-nav a.active { color: var(--ink); }

.nav-toggle {
  display: none;
  width: 44px;
  height: 44px;
  border: 0;
  border-radius: 12px;
  background: #fff;
  box-shadow: 0 4px 16px rgba(0,0,0,.06);
  cursor: pointer;
  padding: 0;
}
.nav-toggle span {
  display: block;
  width: 20px;
  height: 2px;
  background: var(--ink);
  margin: 4px auto;
}

.page-wrapper {
  min-height: 70vh;
  padding: 26px 0 0;
}
.content-container,
.content-wrap,
.section,
.faq-wrap,
.contact-grid,
.team-row,
.bottom-bar-inner {
  max-width: 1220px;
  margin-left: auto;
  margin-right: auto;
}
.content-container { padding: 0 24px; }
.content-wrap,
.section,
.faq-wrap { padding: 0 24px 40px; }

.page-banner {
  background: linear-gradient(145deg, rgba(255,255,255,.94), rgba(230,243,241,.82));
  border: 1px solid rgba(15, 138, 141, .12);
  border-radius: 30px;
  box-shadow: var(--shadow);
  padding: 42px 40px;
  margin: 6px 0 30px;
}
.page-banner h1 {
  font-size: clamp(2.2rem, 4vw, 4rem);
  margin-bottom: 12px;
}
.page-banner p {
  max-width: 760px;
  font-size: 1.04rem;
  color: var(--muted);
}

.content-wrap > div:not(.team-row):not(.contact-grid),
.faq-wrap,
.cat-intro,
.info-box {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  box-shadow: var(--shadow);
}
.content-wrap > div:not(.team-row):not(.contact-grid) {
  padding: 30px;
  margin-bottom: 22px;
}
.content-wrap h2,
.faq-wrap h1,
.cat-intro h2 { font-size: clamp(1.55rem, 2vw, 2.25rem); }
.content-wrap h3,
.faq-wrap h3 { font-size: 1.1rem; }
.content-wrap p,
.content-wrap li,
.faq-wrap p,
.cat-intro p,
.cat-intro li { font-size: 1rem; }

.cat-nav {
  display: flex;
  flex-wrap: wrap;
  gap: 10px;
  margin: 0 24px 24px;
}
.cat-nav a {
  display: inline-flex;
  align-items: center;
  min-height: 44px;
  padding: 10px 16px;
  border-radius: 999px;
  background: #fff;
  border: 1px solid var(--line);
  color: var(--muted);
  font-size: .92rem;
  font-weight: 700;
  box-shadow: 0 8px 18px rgba(11, 66, 67, .04);
}
.cat-nav a.active,
.cat-nav a:hover {
  background: rgba(15, 138, 141, .09);
  border-color: rgba(15, 138, 141, .18);
  color: var(--primary-dark);
}

.section {
  padding-top: 0;
}
.section > h2,
.content-wrap > h2 {
  font-size: clamp(1.7rem, 2.5vw, 2.4rem);
  margin: 0 24px 20px;
}
.card-grid,
#all-reviews,
#cat-reviews {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 18px;
  padding: 0 24px 10px;
}
.grid-card,
.review-card,
.hz-card {
  display: flex;
  flex-direction: column;
  min-height: 100%;
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: 22px;
  overflow: hidden;
  box-shadow: var(--shadow);
  transition: transform .2s ease, box-shadow .2s ease;
}
.grid-card:hover,
.review-card:hover,
.hz-card:hover {
  transform: translateY(-4px);
  box-shadow: 0 22px 42px rgba(12,59,60,.12);
}
.grid-card-img,
.rc-img,
.hz-card-img { background: #dfeeed; }
.grid-card img,
.review-card img,
.hz-card img {
  width: 100%;
  height: 235px;
  object-fit: cover;
}
.grid-card-body,
.card-body,
.rc-body,
.hz-card-body {
  padding: 18px;
  display: flex;
  flex-direction: column;
  gap: 10px;
  flex: 1;
}
.topic,
.tag {
  display: inline-flex;
  width: max-content;
  padding: 6px 10px;
  border-radius: 999px;
  background: rgba(15, 138, 141, .08);
  color: var(--primary-dark);
  font-size: .72rem;
  font-weight: 800;
  letter-spacing: .06em;
  text-transform: uppercase;
}
.grid-card h3,
.card-body h3,
.rc-body h3,
.hz-card-body h3 {
  font-size: 1.32rem;
  margin: 0;
}
.byline,
.meta {
  margin-top: auto;
  font-size: .84rem;
  color: #73898a;
  padding-top: 10px;
}

.tag-list {
  display: flex;
  flex-wrap: wrap;
  gap: 10px;
  list-style: none;
  padding: 0;
  margin: 16px 0 0;
}
.tag-list li {
  padding: 9px 14px;
  border-radius: 999px;
  background: var(--surface-soft);
  border: 1px solid var(--line);
  color: var(--ink);
  font-size: .9rem;
  margin: 0;
}

.team-row,
.contact-grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 22px;
  padding: 0 24px 10px;
}
.team-member,
.contact-grid > div {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  padding: 28px;
  box-shadow: var(--shadow);
}
.team-member img {
  width: 100%;
  max-width: 220px;
  aspect-ratio: 1 / 1;
  object-fit: cover;
  border-radius: 22px;
  margin-bottom: 18px;
}
.role {
  display: inline-block;
  color: var(--primary-dark);
  font-weight: 700;
  margin-bottom: 12px;
}
.info-box {
  padding: 20px;
  margin-top: 16px;
}
.info-box:first-of-type { margin-top: 0; }

.faq-wrap {
  max-width: 900px;
  padding: 30px;
  margin-bottom: 30px;
}
.faq-sub { margin-bottom: 18px; }
.faq-item { border-bottom: 1px solid var(--line); }
.faq-item:last-child { border-bottom: 0; }
.faq-q {
  width: 100%;
  padding: 18px 0;
  background: none;
  border: 0;
  text-align: left;
  display: flex;
  justify-content: space-between;
  gap: 16px;
  font-size: 1.03rem;
  font-weight: 800;
  color: var(--ink);
  cursor: pointer;
}
.faq-a { max-height: 0; overflow: hidden; transition: max-height .28s ease; }
.faq-a.show { max-height: 320px; }
.faq-a p { padding: 0 0 18px; }
.faq-arrow { color: var(--primary-dark); font-size: 1.25rem; }

.bottom-bar {
  margin-top: 44px;
  background: #102225;
  color: #edf7f6;
}
.bottom-bar-inner {
  display: grid;
  grid-template-columns: 1.25fr .8fr .8fr .8fr;
  gap: 24px;
  padding: 34px 24px 24px;
}
.bottom-bar h4 { margin-bottom: 10px; font-family: 'Manrope', sans-serif; }
.bottom-bar p,
.bottom-bar li,
.bottom-bar a {
  color: rgba(237, 247, 246, .74);
  font-size: .94rem;
  line-height: 1.8;
}
.bottom-bar ul { list-style: none; padding: 0; margin: 0; }
.ft-brand {
  font-size: 1.25rem;
  font-weight: 800;
  color: #fff;
  margin-bottom: 8px;
}
.ft-copy {
  padding: 16px 24px 20px;
  text-align: center;
  border-top: 1px solid rgba(255,255,255,.08);
  color: rgba(237,247,246,.56);
  font-size: .84rem;
}

pre[class*="language-"],
code[class*="language-"] {
  font-family: 'Fira Code', 'Consolas', monospace;
  font-size: .9rem;
}
pre[class*="language-"] {
  border-radius: 18px;
  padding: 18px !important;
  border: 1px solid rgba(255,255,255,.06);
}

@media (max-width: 1100px) {
  .card-grid,
  #all-reviews,
  #cat-reviews { grid-template-columns: repeat(2, minmax(0, 1fr)); }
  .bottom-bar-inner { grid-template-columns: repeat(2, minmax(0, 1fr)); }
}

@media (max-width: 760px) {
  .site-head-inner { min-height: 72px; }
  .nav-toggle { display: inline-block; }
  .main-nav {
    display: none;
    position: absolute;
    top: calc(100% + 8px);
    left: 16px;
    right: 16px;
    background: #fff;
    border: 1px solid var(--line);
    border-radius: 18px;
    box-shadow: var(--shadow);
    padding: 8px;
    flex-direction: column;
    align-items: stretch;
    gap: 4px;
  }
  .main-nav.show { display: flex; }
  .main-nav a {
    min-height: 44px;
    display: flex;
    align-items: center;
    justify-content: center;
    border-radius: 12px;
  }
  .page-banner,
  .content-wrap > div:not(.team-row):not(.contact-grid),
  .faq-wrap,
  .team-member,
  .contact-grid > div { padding: 24px; }
  .card-grid,
  #all-reviews,
  #cat-reviews,
  .team-row,
  .contact-grid,
  .bottom-bar-inner { grid-template-columns: 1fr; }
  .page-wrapper { padding-top: 18px; }
  .content-container,
  .content-wrap,
  .section,
  .faq-wrap,
  .team-row,
  .contact-grid,
  .bottom-bar-inner { padding-left: 16px; padding-right: 16px; }
  .cat-nav,
  .section > h2,
  .content-wrap > h2,
  .card-grid,
  #all-reviews,
  #cat-reviews,
  .team-row,
  .contact-grid { margin-left: 0; margin-right: 0; padding-left: 16px; padding-right: 16px; }
}


.article-shell{max-width:1220px;margin:0 auto;padding:0 24px 48px;display:grid;grid-template-columns:minmax(0,1.75fr) 340px;gap:24px}.article-main,.article-side-card,.author-card,.mini-card{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);box-shadow:var(--shadow)}.article-main{overflow:hidden}.article-cover img{width:100%;height:420px;object-fit:cover}.article-inner{padding:30px}.eyebrow{display:inline-flex;padding:7px 12px;border-radius:999px;background:rgba(15,138,141,.08);color:var(--primary-dark);font-size:.75rem;font-weight:800;letter-spacing:.06em;text-transform:uppercase;margin-bottom:12px}.article-meta{display:flex;flex-wrap:wrap;gap:12px 18px;color:#6e8587;font-size:.88rem;margin:0 0 18px}.article-standfirst{font-size:1.06rem;color:#4c6769}.article-main h2{font-size:clamp(1.6rem,2vw,2.25rem);margin-top:2rem}.article-main h3{font-size:1.15rem;margin-top:1.4rem}.article-main ul,.article-main ol{padding-left:1.2rem;color:var(--muted)}.article-side{display:flex;flex-direction:column;gap:18px}.article-side-card,.author-card,.mini-card{padding:22px}.score-pill{display:inline-flex;align-items:center;justify-content:center;min-width:74px;height:74px;border-radius:20px;background:linear-gradient(135deg,var(--primary),#1fb3b5);color:#fff;font-size:1.2rem;font-weight:800;box-shadow:0 16px 32px rgba(15,138,141,.2);margin-bottom:12px}.check-list{list-style:none;padding:0;margin:14px 0 0}.check-list li{position:relative;padding-left:18px;margin:.5rem 0;color:var(--muted)}.check-list li:before{content:"•";position:absolute;left:0;top:0;color:var(--primary-dark);font-weight:900}.author-head{display:flex;gap:14px;align-items:center;margin-bottom:12px}.author-head img{width:70px;height:70px;border-radius:18px;object-fit:cover}.mini-card a{display:block;color:var(--ink);font-weight:700}.mini-card a+a{margin-top:10px;padding-top:10px;border-top:1px solid var(--line)}@media (max-width:980px){.article-shell{grid-template-columns:1fr}.article-cover img{height:300px}}


/* 2026-03-13 healthiz template unification */
.cat-nav {
  max-width: 1220px;
  margin: 0 auto 24px;
  padding: 0 24px;
}

.related-block {
  margin-top: 40px;
  padding-top: 24px;
  border-top: 1px solid var(--line);
}
.related-block h3 {
  font-size: 1.35rem;
  margin-bottom: 14px;
}
.related-grid {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 16px;
}
.rel-card {
  display: grid;
  grid-template-rows: auto 1fr;
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: 18px;
  overflow: hidden;
  box-shadow: 0 12px 28px rgba(12, 59, 60, 0.08);
  min-height: 100%;
}
.rel-card-img {
  background: #dfeeed;
}
.rel-card-img img {
  width: 100%;
  height: 170px;
  object-fit: cover;
}
.rel-card-body {
  padding: 14px 16px 16px;
  display: flex;
  align-items: flex-start;
}
.rel-card-body h4 {
  font-size: 1rem;
  line-height: 1.4;
  margin: 0;
  font-family: 'Manrope', sans-serif;
}

@media (max-width: 980px) {
  .related-grid { grid-template-columns: 1fr; }
  .rel-card-img img { height: 210px; }
}


/* 2026-03-13 engagement + real forms */
.bottom-bar {
  background: linear-gradient(180deg, #213533 0%, #1b2c2b 100%);
  color: #eef6f3;
}
.bottom-bar h4 {
  color: #f4eee5;
  letter-spacing: .01em;
}
.bottom-bar p,
.bottom-bar li,
.bottom-bar a {
  color: rgba(238, 246, 243, .82);
}
.bottom-bar a:hover { color: #a8d1c4; }
.ft-copy { color: rgba(238,246,243,.62); }
.form-card,
.comment-box,
.reader-card {
  background: #fff;
  border: 1px solid var(--line);
  border-radius: 22px;
  box-shadow: var(--shadow);
}
.form-card,
.comment-box { padding: 24px; }
.form-row { margin-top: 14px; }
.form-row.two { display: grid; grid-template-columns: repeat(2, minmax(0,1fr)); gap: 14px; }
.form-row label { display:block; margin: 0 0 8px; color: var(--ink); font-weight: 700; font-size: .94rem; }
.form-row input,
.form-row textarea,
.form-row select {
  width: 100%;
  border: 1px solid #cfe2df;
  border-radius: 16px;
  background: #fbfdfd;
  color: var(--ink);
  font: inherit;
  padding: 14px 16px;
}
.form-row textarea { resize: vertical; min-height: 130px; }
.form-actions { display:flex; align-items:center; gap:14px; margin-top: 16px; flex-wrap: wrap; }
.form-actions button {
  border: 0;
  border-radius: 999px;
  background: linear-gradient(135deg, var(--primary), #159ea0);
  color: #fff;
  padding: 14px 22px;
  font: inherit;
  font-weight: 800;
  cursor: pointer;
}
.form-status { color: var(--primary-dark); font-weight: 700; font-size: .94rem; }
.hp-field { position:absolute !important; left:-9999px !important; opacity:0 !important; pointer-events:none !important; }
.contact-grid .lead-note { font-size: 1.02rem; color: #536c6e; }
.reader-feedback { margin-top: 34px; }
.reader-feedback-head h3,
.comment-box h3 { font-size: 1.35rem; margin-bottom: 8px; }
.reader-feedback-head p,
.comment-box p { margin-bottom: 14px; }
.reader-grid { display:grid; grid-template-columns: repeat(2, minmax(0,1fr)); gap: 16px; margin-bottom: 18px; }
.reader-card { padding: 18px; }
.reader-meta { display:flex; justify-content:space-between; gap:12px; align-items:flex-start; margin-bottom: 10px; }
.reader-label {
  display:inline-flex;
  padding: 6px 10px;
  border-radius: 999px;
  background: rgba(15,138,141,.08);
  color: var(--primary-dark);
  font-size: .72rem;
  font-weight: 800;
  letter-spacing: .05em;
  text-transform: uppercase;
}
@media (max-width: 760px) {
  .form-row.two, .reader-grid { grid-template-columns: 1fr; }
}