@import url('https://fonts.googleapis.com/css2?family=Plus+Jakarta+Sans:wght@400;500;600;700;800&display=swap');

:root {
  --paper: #ffffff; 
  --paper-raised: #fafafa; 
  --ink: #111827;
  --ink-soft: #6b7280;
  --line: #e5e7eb; 
  --moss: #0d9488; 
  --moss-deep: #0f766e;
  --clay: #6366f1; 
  --clay-soft: #e0e7ff;
  --sky: #f3f4f6;
  --max-w: 1180px;
  --radius: 12px; 
  --serif: "Plus Jakarta Sans", sans-serif; 
  --sans: "Plus Jakarta Sans", sans-serif;
}

* { margin: 0; padding: 0; box-sizing: border-box; }
html { scroll-behavior: smooth; }
body { font-family: var(--sans); color: var(--ink); background: var(--paper); line-height: 1.7; -webkit-font-smoothing: antialiased; font-size: 16px; }
img { max-width: 100%; display: block; }
a { color: inherit; text-decoration: none; }
ul { list-style: none; }
.wrap { max-width: var(--max-w); margin: 0 auto; padding: 0 28px; }

/* Тонкие, строгие надзаголовки */
.eyebrow { display: inline-flex; align-items: center; gap: 12px; font-size: 0.75rem; letter-spacing: 0.15em; text-transform: uppercase; color: var(--ink-soft); font-weight: 700; margin-bottom: 20px; }
.eyebrow::before { content: ""; width: 40px; height: 1px; background: var(--line); }

h1, h2, h3, h4 { font-family: var(--serif); font-weight: 700; line-height: 1.2; letter-spacing: -0.02em; color: var(--ink); }
h1 { font-size: clamp(2.5rem, 5vw, 4rem); font-weight: 800; }
h2 { font-size: clamp(1.8rem, 3vw, 2.8rem); }
h3 { font-size: 1.4rem; }
h4 { font-size: 1.1rem; }
p { color: var(--ink-soft); }
.lede { font-size: 1.25rem; color: var(--ink-soft); max-width: 680px; font-weight: 400; line-height: 1.6; }

/* Минималистичные кнопки */
.btn { display: inline-flex; align-items: center; gap: 8px; padding: 14px 28px; border-radius: 8px; font-weight: 600; font-size: 0.95rem; border: 1px solid transparent; cursor: pointer; transition: all 0.2s ease; }
.btn-primary { background: var(--ink); color: #fff; }
.btn-primary:hover { background: var(--moss); box-shadow: 0 10px 15px -3px rgba(13, 148, 136, 0.2); }
.btn-ghost { border-color: var(--line); color: var(--ink); background: transparent; }
.btn-ghost:hover { border-color: var(--ink); color: var(--ink); background: var(--paper-raised); }

/* Воздушный хедер */
.site-header { position: sticky; top: 0; z-index: 50; background: rgba(255, 255, 255, 0.9); backdrop-filter: blur(16px); border-bottom: 1px solid var(--line); }
.site-header .wrap { display: flex; align-items: center; justify-content: space-between; height: 80px; }
.logo { display: flex; align-items: center; gap: 12px; font-size: 1.2rem; font-weight: 800; letter-spacing: -0.02em; color: var(--ink); }
.logo .mark { width: 32px; height: 32px; border-radius: 8px; background: var(--moss); display: flex; align-items: center; justify-content: center; flex-shrink: 0; }
.logo .mark svg { width: 16px; height: 16px; fill: #fff; }
.main-nav { display: flex; align-items: center; gap: 40px; }
.main-nav a { font-size: 0.9rem; font-weight: 600; color: var(--ink-soft); transition: color 0.2s ease; }
.main-nav a:hover, .main-nav a.active { color: var(--ink); }

.nav-toggle { display: none; flex-direction: column; gap: 6px; background: none; border: none; cursor: pointer; padding: 6px; }
.nav-toggle span { width: 24px; height: 2px; background: var(--ink); border-radius: 2px; }

/* Герой-секция */
.hero { padding: 100px 0; border-bottom: 1px solid var(--line); position: relative; }
.hero .wrap { display: grid; grid-template-columns: 1.2fr 0.8fr; gap: 64px; align-items: center; }
.hero h1 { margin-bottom: 24px; }
.hero h1 em { font-style: normal; color: var(--moss); }
.hero .actions { display: flex; gap: 16px; margin-top: 40px; flex-wrap: wrap; }
.hero-art { position: relative; aspect-ratio: 1 / 1; border-radius: var(--radius); overflow: hidden; background: var(--sky); border: 1px solid var(--line); }
.hero-art img { width: 100%; height: 100%; object-fit: cover; display: block; opacity: 0.95; transition: opacity 0.3s; }
.hero-art:hover img { opacity: 1; }

.hero-stats { display: flex; gap: 48px; margin-top: 56px; flex-wrap: wrap; }
.hero-stats .stat { border-left: 1px solid var(--line); padding-left: 24px; }
.hero-stats .stat strong { display: block; font-size: 2.4rem; color: var(--ink); font-weight: 800; line-height: 1; margin-bottom: 8px; letter-spacing: -0.03em;}
.hero-stats .stat span { font-size: 0.85rem; color: var(--ink-soft); font-weight: 500; text-transform: uppercase; letter-spacing: 0.05em;}

.section { padding: 100px 0; border-bottom: 1px solid var(--line); }
.section.tinted { background: var(--paper-raised); }
.section-head { max-width: 680px; margin-bottom: 64px; }
.section-head.center { margin-left: auto; margin-right: auto; text-align: center; }

.two-col { display: grid; grid-template-columns: 1fr 1fr; gap: 64px; align-items: start; }
.intro-article .article-body { display: grid; grid-template-columns: 0.9fr 1.1fr; gap: 64px; align-items: start; }
.article-body p + p { margin-top: 20px; }

/* Акцентный блок в стиле "заметка" */
.pull-fact { background: var(--paper); border: 1px solid var(--line); border-radius: var(--radius); padding: 40px; box-shadow: 0 4px 6px -1px rgba(0, 0, 0, 0.02); }
.pull-fact h4 { margin-bottom: 20px; color: var(--ink); }
.pull-fact ul { display: flex; flex-direction: column; gap: 16px; }
.pull-fact li { font-size: 1rem; color: var(--ink-soft); padding-left: 24px; position: relative; }
.pull-fact li::before { content: ""; position: absolute; left: 0; top: 10px; width: 6px; height: 6px; border-radius: 50%; background: var(--clay); }

/* Сетка карточек: строго 3 сверху, 3 снизу (при 6 элементах) */
.card-grid { display: grid; grid-template-columns: repeat(3, 1fr); gap: 32px; }
.card-grid.cols-2 { grid-template-columns: repeat(2, 1fr); }
.card-grid.cols-4 { grid-template-columns: repeat(4, 1fr); }

/* Чистые карточки с тонкими рамками */
.card { background: var(--paper); border: 1px solid var(--line); border-radius: var(--radius); padding: 40px; transition: all 0.3s ease; }
.card:hover { border-color: var(--moss); box-shadow: 0 10px 25px -5px rgba(0, 0, 0, 0.05); transform: translateY(-2px); }
.card .icon { width: 48px; height: 48px; border-radius: 10px; background: var(--sky); display: flex; align-items: center; justify-content: center; margin-bottom: 24px; color: var(--moss); }
.card .icon svg { width: 24px; height: 24px; stroke: var(--moss); stroke-width: 1.5; }
.card h4 { margin-bottom: 12px; font-size: 1.15rem; }
.card p { font-size: 0.95rem; line-height: 1.6; }

/* Рутина: элегантные линии */
.routine-list { display: flex; flex-direction: column; gap: 24px; border: none; background: transparent; }
.routine-item { display: grid; grid-template-columns: 56px 1fr; gap: 32px; padding: 32px; background: var(--paper); border: 1px solid var(--line); border-radius: var(--radius); align-items: center; transition: border-color 0.2s ease;}
.routine-item:hover { border-color: var(--moss); }
.routine-num { font-size: 1.2rem; color: var(--moss); font-weight: 700; width: 56px; height: 56px; border-radius: 50%; border: 1px solid var(--line); display: flex; align-items: center; justify-content: center; }
.routine-item h4 { margin-bottom: 8px; font-size: 1.1rem; }
.routine-item p { font-size: 0.95rem; margin: 0; }

.schedule-grid { display: grid; grid-template-columns: repeat(4, 1fr); gap: 24px; }
.schedule-card { background: var(--paper); border: 1px solid var(--line); border-radius: var(--radius); padding: 32px; }
.schedule-card:nth-child(4) { background: var(--ink); border-color: var(--ink); color: #fff; }
.schedule-card:nth-child(4) p, .schedule-card:nth-child(4) h4 { color: #fff; }
.schedule-card .day { font-size: 0.75rem; letter-spacing: 0.15em; text-transform: uppercase; color: var(--ink-soft); font-weight: 700; margin-bottom: 16px; display: block; }
.schedule-card:nth-child(4) .day { color: var(--sky); opacity: 0.8; }
.schedule-card h4 { margin-bottom: 12px; }
.schedule-card p { color: var(--ink-soft); font-size: 0.95rem; }

.tips-strip { display: grid; grid-template-columns: repeat(2, 1fr); gap: 24px; margin-top: 48px; }
.tip { display: flex; gap: 16px; padding: 24px 32px; background: var(--sky); border-radius: var(--radius); align-items: flex-start; }
.tip .dot { width: 8px; height: 8px; border-radius: 50%; background: var(--moss); margin-top: 8px; flex-shrink: 0; }
.tip p { font-size: 0.95rem; color: var(--ink); font-weight: 500; margin: 0; }

.nutrient-card { background: var(--paper); border: 1px solid var(--line); border-radius: var(--radius); overflow: hidden; }
.nutrient-head { padding: 40px 40px 0; }
.nutrient-head .tag { font-size: 0.75rem; letter-spacing: 0.1em; text-transform: uppercase; color: var(--clay); font-weight: 700; background: var(--clay-soft); padding: 6px 12px; border-radius: 20px; display: inline-block; }
.nutrient-head h3 { margin: 16px 0 24px; font-size: 1.5rem; }
.nutrient-body { padding: 0 40px 40px; }
.nutrient-body h5 { font-size: 0.8rem; letter-spacing: 0.1em; text-transform: uppercase; color: var(--ink-soft); margin: 0 0 16px; font-weight: 700; }
.nutrient-body .food-tags { display: flex; flex-wrap: wrap; gap: 10px; }
.food-tags span { font-size: 0.85rem; padding: 8px 16px; border-radius: 8px; border: 1px solid var(--line); color: var(--ink); font-weight: 500; }

.food-columns { display: grid; grid-template-columns: repeat(2, 1fr); gap: 64px; }
.food-col h4 { margin-bottom: 32px; display: flex; align-items: center; gap: 16px; font-size: 1.2rem; }
.food-col h4::before { content: ""; width: 32px; height: 32px; border-radius: 8px; background: var(--sky); flex-shrink: 0; }
.food-col ul { display: flex; flex-direction: column; gap: 16px; }
.food-col li { display: flex; justify-content: space-between; padding-bottom: 16px; border-bottom: 1px solid var(--line); font-size: 1rem; }
.food-col li span:last-child { color: var(--ink); font-weight: 700; }

.faq-list { border-top: 1px solid var(--line); }
.faq-item { border-bottom: 1px solid var(--line); }
.faq-q { width: 100%; display: flex; align-items: center; justify-content: space-between; gap: 24px; padding: 32px 0; background: none; border: none; text-align: left; cursor: pointer; font-size: 1.15rem; font-weight: 600; color: var(--ink); }
.faq-q .plus { flex-shrink: 0; width: 24px; height: 24px; position: relative; transition: transform 0.3s ease; }
.faq-q .plus::before, .faq-q .plus::after { content: ""; position: absolute; background: var(--ink-soft); top: 50%; left: 50%; transform: translate(-50%, -50%); border-radius: 2px; }
.faq-q .plus::before { width: 16px; height: 2px; }
.faq-q .plus::after { width: 2px; height: 16px; }
.faq-item.open .faq-q .plus { transform: rotate(45deg); }
.faq-item.open .faq-q .plus::before, .faq-item.open .faq-q .plus::after { background: var(--ink); }
.faq-a { max-height: 0; overflow: hidden; transition: max-height 0.4s ease; }
.faq-a p { padding-bottom: 32px; max-width: 760px; font-size: 1rem; color: var(--ink-soft); }

.disclaimer-block { background: var(--sky); border-radius: var(--radius); padding: 40px; display: flex; gap: 24px; align-items: center; }
.disclaimer-block .icon { width: 48px; height: 48px; border-radius: 50%; background: var(--paper); border: 1px solid var(--line); display: flex; align-items: center; justify-content: center; flex-shrink: 0; }
.disclaimer-block .icon svg { width: 20px; height: 20px; stroke: var(--ink-soft); stroke-width: 1.5; }
.disclaimer-block p { font-size: 0.95rem; color: var(--ink-soft); margin: 0; }

.cta-band { background: var(--paper); border: 1px solid var(--line); border-radius: var(--radius); padding: 80px 48px; text-align: center; box-shadow: 0 20px 25px -5px rgba(0, 0, 0, 0.05); }
.cta-band h2 { color: var(--ink); margin-bottom: 16px; }
.cta-band p { color: var(--ink-soft); max-width: 560px; margin: 0 auto 32px; font-size: 1.1rem; }
.cta-band .btn-primary { background: var(--moss); color: #fff; }

.post-grid { display: grid; grid-template-columns: repeat(3, 1fr); gap: 32px; }
.post-card { background: var(--paper); border: 1px solid var(--line); border-radius: var(--radius); overflow: hidden; display: flex; flex-direction: column; transition: transform 0.2s ease, box-shadow 0.2s ease; }
.post-card:hover { transform: translateY(-4px); box-shadow: 0 10px 20px rgba(0,0,0,0.05); border-color: var(--moss); }
.post-thumb { aspect-ratio: 16/10; background: var(--sky); overflow: hidden; border-bottom: 1px solid var(--line); }
.post-thumb img { width: 100%; height: 100%; object-fit: cover; display: block; }
.post-body { padding: 32px; flex: 1; display: flex; flex-direction: column; }
.post-meta { font-size: 0.75rem; letter-spacing: 0.1em; text-transform: uppercase; color: var(--moss); font-weight: 700; margin-bottom: 16px; }
.post-body h3 { margin-bottom: 12px; font-size: 1.25rem; font-weight: 700; line-height: 1.4; }
.post-body p { font-size: 0.95rem; flex: 1; color: var(--ink-soft); }
.read-more { margin-top: 24px; font-size: 0.9rem; font-weight: 600; color: var(--ink); display: inline-flex; align-items: center; gap: 8px; }
.read-more:hover { color: var(--moss); }

.site-footer { background: var(--paper); color: var(--ink); padding: 80px 0 40px; border-top: 1px solid var(--line); }
.footer-grid { display: grid; grid-template-columns: 1.4fr 1fr 1fr 1fr; gap: 48px; padding-bottom: 56px; border-bottom: 1px solid var(--line); }
.footer-brand .logo { margin-bottom: 24px; }
.footer-brand p { color: var(--ink-soft); font-size: 0.95rem; max-width: 320px; line-height: 1.6; }
.footer-col h5 { color: var(--ink); font-size: 0.85rem; letter-spacing: 0.1em; text-transform: uppercase; margin-bottom: 24px; font-weight: 700; }
.footer-col ul { display: flex; flex-direction: column; gap: 16px; }
.footer-col a { font-size: 0.95rem; color: var(--ink-soft); transition: color 0.2s ease; }
.footer-col a:hover { color: var(--moss); }
.footer-bottom { display: flex; justify-content: space-between; align-items: center; padding-top: 32px; flex-wrap: wrap; gap: 16px; }
.footer-bottom p { color: var(--ink-soft); font-size: 0.85rem; }
.footer-disclaimer { margin-top: 40px; padding-top: 40px; border-top: 1px solid var(--line); }
.footer-disclaimer p { color: #9ca3af; font-size: 0.8rem; line-height: 1.6; max-width: 900px; }

.post-hero { padding: 80px 0 64px; text-align: center; }
.post-hero .post-meta { margin-bottom: 24px; justify-content: center; display: flex;}
.post-hero h1 { font-size: clamp(2.5rem, 5vw, 3.8rem); margin-bottom: 24px; max-width: 900px; margin-left: auto; margin-right: auto; line-height: 1.15; }
.post-hero .byline { display: flex; gap: 16px; align-items: center; justify-content: center; margin-top: 32px; font-size: 0.95rem; color: var(--ink-soft); font-weight: 500; }
.post-hero .byline .dot { width: 4px; height: 4px; border-radius: 50%; background: var(--line); }

.post-featured-img { margin-top: 48px; border-radius: var(--radius); overflow: hidden; aspect-ratio: 21/9; border: 1px solid var(--line); }
.post-featured-img img { width: 100%; height: 100%; object-fit: cover; display: block; }
.post-content { padding: 80px 0; }
.post-content .wrap { display: grid; grid-template-columns: 1fr 300px; gap: 80px; }
.post-body-text h2 { font-size: 1.8rem; margin: 56px 0 24px; }
.post-body-text h2:first-child { margin-top: 0; }
.post-body-text p { margin-bottom: 24px; font-size: 1.1rem; line-height: 1.8; }
.post-body-text ul.styled-list { margin: 32px 0; display: flex; flex-direction: column; gap: 16px; padding: 32px; background: var(--sky); border-radius: var(--radius); }
.post-body-text ul.styled-list li { padding-left: 28px; position: relative; color: var(--ink); font-size: 1.05rem; }
.post-body-text ul.styled-list li::before { content: ""; position: absolute; left: 0; top: 12px; width: 6px; height: 6px; border-radius: 50%; background: var(--moss); }

.post-pullquote { border-left: 2px solid var(--moss); padding: 12px 0 12px 32px; margin: 48px 0; font-size: 1.5rem; color: var(--ink); font-weight: 500; line-height: 1.4; }

.post-sidebar { display: flex; flex-direction: column; gap: 32px; }
.sidebar-box { background: var(--paper); border: 1px solid var(--line); border-radius: var(--radius); padding: 32px; }
.sidebar-box h5 { font-size: 0.8rem; letter-spacing: 0.15em; text-transform: uppercase; color: var(--ink-soft); margin-bottom: 24px; font-weight: 700; }
.sidebar-box ul { display: flex; flex-direction: column; gap: 16px; }
.sidebar-box li a { font-size: 0.95rem; color: var(--ink); font-weight: 500; transition: color 0.2s ease; }
.sidebar-box li a:hover { color: var(--moss); }
.post-tags { display: flex; flex-wrap: wrap; gap: 12px; margin-top: 56px; padding-top: 32px; border-top: 1px solid var(--line); }
.post-tags span { font-size: 0.85rem; padding: 8px 16px; border-radius: 20px; background: var(--paper); border: 1px solid var(--line); color: var(--ink-soft); font-weight: 500; }

.legal-content { padding: 80px 0 120px; }
.legal-content .wrap { max-width: 760px; }
.legal-content h1 { margin-bottom: 16px; }
.legal-content .updated { color: var(--ink-soft); font-size: 0.9rem; margin-bottom: 64px; display: block; }
.legal-content h2 { font-size: 1.6rem; margin: 56px 0 24px; }
.legal-content h2:first-of-type { margin-top: 0; }
.legal-content p { margin-bottom: 20px; font-size: 1.05rem; line-height: 1.7; }
.legal-content ul { margin: 24px 0; display: flex; flex-direction: column; gap: 12px; }
.legal-content li { padding-left: 24px; position: relative; color: var(--ink-soft); font-size: 1.05rem; }
.legal-content li::before { content: "—"; position: absolute; left: 0; top: 0; color: var(--line); font-weight: 700; }

.breadcrumb { padding: 32px 0 0; font-size: 0.85rem; color: var(--ink-soft); font-weight: 500; }
.breadcrumb a { color: var(--ink); transition: color 0.2s; }
.breadcrumb a:hover { color: var(--moss); }
.breadcrumb span { margin: 0 12px; color: var(--line); }

@media (max-width: 980px) {
  .hero .wrap { grid-template-columns: 1fr; gap: 48px; }
  .hero-art { max-width: 480px; margin: 0 auto; }
  .two-col, .intro-article .article-body { grid-template-columns: 1fr; }
  .card-grid, .card-grid.cols-4, .schedule-grid, .post-grid { grid-template-columns: repeat(2, 1fr); }
  .food-columns { grid-template-columns: 1fr; gap: 40px; }
  .footer-grid { grid-template-columns: 1fr 1fr; gap: 48px; }
  .post-content .wrap { grid-template-columns: 1fr; }
  .post-sidebar { flex-direction: row; flex-wrap: wrap; gap: 32px; }
  .sidebar-box { flex: 1; min-width: 280px; }
}

@media (max-width: 680px) {
  .main-nav { position: fixed; top: 80px; left: 0; right: 0; background: rgba(255, 255, 255, 0.98); backdrop-filter: blur(10px); flex-direction: column; align-items: flex-start; gap: 0; border-bottom: 1px solid var(--line); transform: translateY(-110%); opacity: 0; transition: transform 0.3s ease, opacity 0.3s ease; padding: 16px 20px 24px; box-shadow: 0 10px 25px -5px rgba(0,0,0,0.05); }
  .main-nav.open { transform: translateY(0); opacity: 1; }
  .main-nav a { width: 100%; padding: 16px 0; border-bottom: 1px solid var(--sky); font-size: 1rem; }
  .nav-toggle { display: flex; }
  .hero { padding: 64px 0; }
  .card-grid, .card-grid.cols-4, .schedule-grid, .post-grid { grid-template-columns: 1fr; }
  .routine-item { grid-template-columns: 1fr; gap: 16px; padding: 24px; text-align: center; }
  .routine-num { margin: 0 auto; }
  .tips-strip { grid-template-columns: 1fr; gap: 16px; }
  .footer-grid { grid-template-columns: 1fr; gap: 40px; }
  .disclaimer-block { flex-direction: column; padding: 24px; align-items: flex-start; }
  .cta-band { padding: 56px 24px; }
}