/* ==========================================================================
   LabAdvisor — preventive health blog
   Design system + layout
   ========================================================================== */

:root{
  --ink:#0d1b2a;
  --ink-2:#33475b;
  --ink-3:#5b6b7c;
  --line:#e3e9ef;
  --line-2:#eef2f6;
  --bg:#ffffff;
  --bg-soft:#f6f9fb;
  --bg-tint:#eef6f6;
  --brand:#0f6f6c;
  --brand-dark:#0a4f4d;
  --brand-light:#d8ecea;
  --accent:#e2653f;
  --accent-soft:#fdece5;
  --amber:#c98a12;
  --radius:14px;
  --radius-sm:8px;
  --shadow:0 1px 2px rgba(13,27,42,.05),0 8px 24px rgba(13,27,42,.06);
  --shadow-lg:0 2px 4px rgba(13,27,42,.06),0 18px 48px rgba(13,27,42,.10);
  --wrap:1180px;
  --sans:"Inter","Helvetica Neue",Helvetica,Arial,system-ui,sans-serif;
  --serif:"Source Serif 4","Iowan Old Style",Georgia,"Times New Roman",serif;
}

*,*::before,*::after{box-sizing:border-box}
html{-webkit-text-size-adjust:100%;scroll-behavior:smooth}
body{
  margin:0;
  font-family:var(--sans);
  color:var(--ink);
  background:var(--bg);
  font-size:17px;
  line-height:1.65;
  -webkit-font-smoothing:antialiased;
}
img,svg{max-width:100%;height:auto;display:block}
a{color:var(--brand);text-decoration:none}
a:hover{text-decoration:underline}
h1,h2,h3,h4{font-family:var(--serif);line-height:1.2;color:var(--ink);margin:0 0 .5em;font-weight:600;letter-spacing:-.01em}
p{margin:0 0 1.15em}
.wrap{max-width:var(--wrap);margin:0 auto;padding:0 24px}
.sr-only{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap}

/* ---------- Topbar ---------- */
.topbar{background:var(--brand-dark);color:#cfe6e4;font-size:13px}
.topbar .wrap{display:flex;justify-content:space-between;align-items:center;gap:16px;min-height:38px;flex-wrap:wrap}
.topbar a{color:#fff;text-decoration:underline;text-underline-offset:2px}
.topbar span{opacity:.9}

/* ---------- Header ---------- */
.site-header{
  position:sticky;top:0;z-index:60;
  background:rgba(255,255,255,.96);
  backdrop-filter:saturate(180%) blur(8px);
  border-bottom:1px solid var(--line);
}
.header-inner{display:flex;align-items:center;gap:24px;min-height:74px}
.brand{display:flex;align-items:center;gap:11px;text-decoration:none!important;flex:0 0 auto}
.brand .mark{width:38px;height:38px;flex:0 0 38px}
.brand-text{display:flex;flex-direction:column;line-height:1.05}
.brand-name{font-family:var(--serif);font-size:23px;font-weight:700;color:var(--ink);letter-spacing:-.02em}
.brand-name em{font-style:normal;color:var(--brand)}
.brand-tag{font-size:10.5px;letter-spacing:.14em;text-transform:uppercase;color:var(--ink-3);font-weight:600}

.nav{margin-left:auto;display:flex;align-items:center;gap:4px}
.nav a{
  display:block;padding:9px 13px;border-radius:999px;
  font-size:14.5px;font-weight:600;color:var(--ink-2);text-decoration:none!important;
  transition:background .15s,color .15s;
}
.nav a:hover{background:var(--bg-tint);color:var(--brand-dark)}
.nav a.is-active{background:var(--brand);color:#fff}
.nav-cta{margin-left:8px;background:var(--accent)!important;color:#fff!important;padding:10px 18px!important}
.nav-cta:hover{background:#c9522e!important}

.nav-toggle{
  display:none;margin-left:auto;background:none;border:1px solid var(--line);
  border-radius:10px;padding:9px 11px;cursor:pointer;color:var(--ink);
}
.nav-toggle span{display:block;width:20px;height:2px;background:var(--ink);margin:4px 0;border-radius:2px}

@media (max-width:960px){
  .nav-toggle{display:block}
  .nav{
    position:absolute;top:100%;left:0;right:0;
    flex-direction:column;align-items:stretch;gap:2px;
    background:#fff;border-bottom:1px solid var(--line);
    padding:10px 24px 18px;display:none;box-shadow:var(--shadow);
  }
  .nav.open{display:flex}
  .nav a{padding:12px 14px;border-radius:10px}
  .nav-cta{margin-left:0!important;text-align:center}
}

/* ---------- Hero ---------- */
.hero{background:linear-gradient(180deg,var(--bg-tint) 0%,#fff 100%);border-bottom:1px solid var(--line-2);padding:56px 0 44px}
.hero-grid{display:grid;grid-template-columns:1.05fr .95fr;gap:44px;align-items:center}
.hero h1{font-size:clamp(34px,4.6vw,54px);margin-bottom:16px}
.hero p.lede{font-size:19px;color:var(--ink-2);margin-bottom:24px;max-width:56ch}
.hero-actions{display:flex;gap:12px;flex-wrap:wrap}
.hero-art{border-radius:var(--radius);overflow:hidden;box-shadow:var(--shadow-lg)}
@media (max-width:860px){.hero-grid{grid-template-columns:1fr;gap:28px}}

.eyebrow{
  display:inline-block;font-size:11.5px;font-weight:700;letter-spacing:.13em;
  text-transform:uppercase;color:var(--brand);background:var(--brand-light);
  padding:5px 11px;border-radius:999px;margin-bottom:16px;
}

.btn{
  display:inline-block;padding:12px 22px;border-radius:999px;font-weight:600;font-size:15px;
  text-decoration:none!important;transition:transform .12s,background .15s,box-shadow .15s;border:1px solid transparent;
}
.btn:hover{transform:translateY(-1px)}
.btn-primary{background:var(--brand);color:#fff}
.btn-primary:hover{background:var(--brand-dark)}
.btn-ghost{background:#fff;color:var(--brand-dark);border-color:var(--line)}
.btn-ghost:hover{border-color:var(--brand);background:var(--bg-tint)}

/* ---------- Sections ---------- */
section{padding:52px 0}
.section-head{display:flex;align-items:flex-end;justify-content:space-between;gap:20px;margin-bottom:28px;flex-wrap:wrap}
.section-head h2{font-size:30px;margin:0}
.section-head p{margin:6px 0 0;color:var(--ink-3);font-size:15.5px}
.section-head .more{font-weight:600;font-size:14.5px;white-space:nowrap}
.bg-soft{background:var(--bg-soft);border-top:1px solid var(--line-2);border-bottom:1px solid var(--line-2)}

/* ---------- Cards ---------- */
.card-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:28px}
.card-grid.two{grid-template-columns:repeat(2,1fr)}
@media (max-width:940px){.card-grid{grid-template-columns:repeat(2,1fr)}}
@media (max-width:620px){.card-grid,.card-grid.two{grid-template-columns:1fr}}

.card{
  background:#fff;border:1px solid var(--line);border-radius:var(--radius);
  overflow:hidden;display:flex;flex-direction:column;
  transition:transform .16s,box-shadow .16s,border-color .16s;
}
.card:hover{transform:translateY(-3px);box-shadow:var(--shadow-lg);border-color:#d5dee6}
.card-art{aspect-ratio:16/9;overflow:hidden;background:var(--bg-tint)}
.card-art img{width:100%;height:100%;object-fit:cover}
.card-body{padding:19px 20px 22px;display:flex;flex-direction:column;flex:1}
.card h3{font-size:19.5px;margin:8px 0 9px;line-height:1.28}
.card h3 a{color:var(--ink);text-decoration:none!important}
.card:hover h3 a{color:var(--brand-dark)}
.card p{font-size:14.8px;color:var(--ink-3);margin:0 0 16px;line-height:1.6}
.card .meta{margin-top:auto;font-size:12.8px;color:var(--ink-3);display:flex;gap:8px;align-items:center}

.tag{
  display:inline-block;font-size:11px;font-weight:700;letter-spacing:.1em;text-transform:uppercase;
  color:var(--brand-dark);background:var(--brand-light);padding:4px 9px;border-radius:5px;text-decoration:none!important;
}
.tag.alt{color:#8f3a1c;background:var(--accent-soft)}
.tag.amber{color:#7a5406;background:#fdf2d8}

/* Feature (first post) */
.feature{
  display:grid;grid-template-columns:1.15fr 1fr;gap:0;border:1px solid var(--line);
  border-radius:var(--radius);overflow:hidden;background:#fff;box-shadow:var(--shadow);
}
.feature .art{background:var(--bg-tint);min-height:300px}
.feature .art img{width:100%;height:100%;object-fit:cover}
.feature .body{padding:34px 36px}
.feature h2{font-size:31px;margin:10px 0 12px}
.feature h2 a{color:var(--ink);text-decoration:none!important}
.feature p{color:var(--ink-2);font-size:16.5px}
@media (max-width:860px){.feature{grid-template-columns:1fr}.feature .body{padding:26px 22px}}

/* ---------- Category strip ---------- */
.cat-strip{display:grid;grid-template-columns:repeat(6,1fr);gap:14px}
@media (max-width:940px){.cat-strip{grid-template-columns:repeat(3,1fr)}}
@media (max-width:560px){.cat-strip{grid-template-columns:repeat(2,1fr)}}
.cat-chip{
  background:#fff;border:1px solid var(--line);border-radius:var(--radius-sm);
  padding:18px 14px;text-align:center;text-decoration:none!important;color:var(--ink);
  transition:border-color .15s,transform .15s,background .15s;
}
.cat-chip:hover{border-color:var(--brand);background:var(--bg-tint);transform:translateY(-2px)}
.cat-chip .ico{font-size:22px;line-height:1;margin-bottom:8px;display:block}
.cat-chip strong{display:block;font-size:14.5px;font-weight:650;line-height:1.3}
.cat-chip span{display:block;font-size:12px;color:var(--ink-3);margin-top:4px}

/* ---------- Article layout ---------- */
.article-head{padding:44px 0 6px;border-bottom:1px solid var(--line-2)}
.breadcrumb{font-size:13px;color:var(--ink-3);margin-bottom:18px}
.breadcrumb a{color:var(--ink-3)}
.breadcrumb a:hover{color:var(--brand)}
.article-head h1{font-size:clamp(31px,4.2vw,46px);max-width:940px;margin-bottom:14px}
.article-head .dek{font-size:19px;color:var(--ink-2);max-width:68ch;margin-bottom:22px}
.byline{display:flex;align-items:center;gap:14px;font-size:13.5px;color:var(--ink-3);padding-bottom:26px;flex-wrap:wrap}
.byline .avatar{width:40px;height:40px;border-radius:50%;background:var(--brand);color:#fff;display:grid;place-items:center;font-weight:700;font-size:14px;font-family:var(--sans);flex:0 0 40px}
.byline b{color:var(--ink);font-weight:650}
.byline .dot{opacity:.5}

.hero-figure{margin:0 0 34px}
.hero-figure img{width:100%;border-radius:var(--radius);box-shadow:var(--shadow)}
.hero-figure figcaption{font-size:13px;color:var(--ink-3);margin-top:10px;text-align:center;font-style:italic}

.layout{display:grid;grid-template-columns:minmax(0,1fr) 320px;gap:56px;padding:34px 0 60px;align-items:start}
@media (max-width:1000px){.layout{grid-template-columns:1fr;gap:40px}}

.prose{max-width:none;font-size:17.5px;line-height:1.75;color:#1c2b3a}
.prose h2{font-size:28px;margin:2em 0 .55em;padding-top:.1em}
.prose h3{font-size:21.5px;margin:1.7em 0 .5em}
.prose p{margin:0 0 1.2em}
.prose ul,.prose ol{margin:0 0 1.4em;padding-left:1.3em}
.prose li{margin-bottom:.6em}
.prose li::marker{color:var(--brand)}
.prose strong{font-weight:650;color:var(--ink)}
.prose a{text-decoration:underline;text-underline-offset:2px;text-decoration-thickness:1px}
.prose figure{margin:2em 0}
.prose figure img{border-radius:var(--radius);border:1px solid var(--line)}
.prose figcaption{font-size:13px;color:var(--ink-3);margin-top:10px;text-align:center;font-style:italic}
.prose hr{border:0;border-top:1px solid var(--line);margin:2.4em 0}

.lead-para{font-size:19.5px;line-height:1.7;color:var(--ink-2)}

blockquote{
  margin:1.9em 0;padding:4px 0 4px 24px;border-left:4px solid var(--brand);
  font-family:var(--serif);font-size:21px;line-height:1.5;color:var(--brand-dark);
}
blockquote p{margin:0}

.callout{
  background:var(--bg-tint);border:1px solid var(--brand-light);border-radius:var(--radius);
  padding:22px 24px;margin:2em 0;font-size:16px;
}
.callout h4{font-family:var(--sans);font-size:13px;letter-spacing:.1em;text-transform:uppercase;color:var(--brand-dark);margin:0 0 10px}
.callout p:last-child,.callout ul:last-child{margin-bottom:0}
.callout.warn{background:var(--accent-soft);border-color:#f6cdba}
.callout.warn h4{color:#a8431f}
.callout.note{background:#fdf8e9;border-color:#f2e2b6}
.callout.note h4{color:#7a5406}

.stat-row{display:grid;grid-template-columns:repeat(3,1fr);gap:16px;margin:2em 0}
@media (max-width:640px){.stat-row{grid-template-columns:1fr}}
.stat{background:var(--bg-soft);border:1px solid var(--line);border-radius:var(--radius-sm);padding:18px 18px 16px;text-align:center}
.stat b{display:block;font-family:var(--serif);font-size:32px;line-height:1.1;color:var(--brand);margin-bottom:6px}
.stat span{font-size:13.5px;color:var(--ink-3);line-height:1.45;display:block}

.table-wrap{overflow-x:auto;margin:2em 0;border:1px solid var(--line);border-radius:var(--radius)}
table{width:100%;border-collapse:collapse;font-size:15.2px;min-width:520px}
thead th{background:var(--bg-tint);text-align:left;padding:13px 16px;font-weight:650;color:var(--brand-dark);font-size:13.5px;letter-spacing:.02em;border-bottom:1px solid var(--brand-light)}
tbody td{padding:12px 16px;border-bottom:1px solid var(--line-2);vertical-align:top;color:var(--ink-2)}
tbody tr:last-child td{border-bottom:0}
tbody tr:nth-child(even){background:#fbfcfd}

.key-takeaways{border:1px solid var(--line);border-left:4px solid var(--accent);border-radius:var(--radius);padding:22px 26px;margin:0 0 2.2em;background:#fff}
.key-takeaways h4{font-family:var(--sans);font-size:12.5px;letter-spacing:.12em;text-transform:uppercase;color:var(--accent);margin:0 0 12px}
.key-takeaways ul{margin:0;padding-left:1.15em;font-size:16px}
.key-takeaways li{margin-bottom:.5em}

/* ---------- Sidebar ---------- */
.sidebar{position:sticky;top:98px;display:flex;flex-direction:column;gap:26px}
@media (max-width:1000px){.sidebar{position:static}}
.widget{border:1px solid var(--line);border-radius:var(--radius);padding:22px;background:#fff}
.widget h4{font-family:var(--sans);font-size:12.5px;letter-spacing:.12em;text-transform:uppercase;color:var(--ink-3);margin:0 0 15px;padding-bottom:11px;border-bottom:1px solid var(--line-2)}
.widget ol{margin:0;padding-left:1.2em;font-size:14.8px}
.widget ol li{margin-bottom:.75em;line-height:1.45}
.widget ol li a{color:var(--ink);font-weight:550}
.widget ol li a:hover{color:var(--brand)}
.widget.toc a{color:var(--ink-2)}
.widget .tag-cloud{display:flex;flex-wrap:wrap;gap:7px}
.widget-cta{background:linear-gradient(160deg,var(--brand) 0%,var(--brand-dark) 100%);color:#fff;border:0}
.widget-cta h4{color:#bfe0dd;border-color:rgba(255,255,255,.18)}
.widget-cta p{font-size:14.8px;color:#e2f1f0;margin-bottom:16px}
.widget-cta .btn{background:#fff;color:var(--brand-dark);width:100%;text-align:center;padding:11px 16px}
.mini-list{list-style:none;margin:0;padding:0}
.mini-list li{display:flex;gap:12px;padding:12px 0;border-bottom:1px solid var(--line-2)}
.mini-list li:last-child{border-bottom:0;padding-bottom:0}
.mini-list li:first-child{padding-top:0}
.mini-list img{width:64px;height:52px;object-fit:cover;border-radius:6px;flex:0 0 64px}
.mini-list a{font-size:14.5px;font-weight:600;color:var(--ink);line-height:1.35;display:block}
.mini-list a:hover{color:var(--brand)}
.mini-list span{font-size:12px;color:var(--ink-3)}

/* ---------- Post nav / related ---------- */
.post-nav{display:grid;grid-template-columns:1fr 1fr;gap:18px;margin:44px 0 0;padding-top:32px;border-top:1px solid var(--line)}
@media (max-width:620px){.post-nav{grid-template-columns:1fr}}
.post-nav a{
  border:1px solid var(--line);border-radius:var(--radius);padding:18px 20px;
  text-decoration:none!important;transition:border-color .15s,background .15s;display:block;
}
.post-nav a:hover{border-color:var(--brand);background:var(--bg-tint)}
.post-nav .dir{font-size:11.5px;letter-spacing:.12em;text-transform:uppercase;color:var(--ink-3);font-weight:700;display:block;margin-bottom:7px}
.post-nav .ttl{font-family:var(--serif);font-size:17.5px;color:var(--ink);line-height:1.3;display:block}
.post-nav .next{text-align:right}

.share{display:flex;align-items:center;gap:10px;margin:34px 0 0;padding-top:24px;border-top:1px solid var(--line-2);font-size:13.5px;color:var(--ink-3);flex-wrap:wrap}
.share a{border:1px solid var(--line);border-radius:999px;padding:6px 14px;font-size:13px;font-weight:600;color:var(--ink-2);text-decoration:none!important}
.share a:hover{border-color:var(--brand);color:var(--brand)}

/* ---------- Newsletter ---------- */
.newsletter{background:linear-gradient(140deg,var(--brand-dark) 0%,#0d5c59 55%,#136e63 100%);color:#fff;border-radius:var(--radius);padding:44px 46px;display:grid;grid-template-columns:1.1fr .9fr;gap:36px;align-items:center}
@media (max-width:800px){.newsletter{grid-template-columns:1fr;padding:32px 24px}}
.newsletter h2{color:#fff;font-size:29px;margin-bottom:10px}
.newsletter p{color:#cfe6e4;margin:0;font-size:16px}
.newsletter form{display:flex;gap:10px;flex-wrap:wrap}
.newsletter input{flex:1 1 210px;padding:13px 16px;border-radius:999px;border:0;font-size:15px;font-family:var(--sans)}
.newsletter button{padding:13px 26px;border-radius:999px;border:0;background:var(--accent);color:#fff;font-weight:650;font-size:15px;cursor:pointer;font-family:var(--sans)}
.newsletter button:hover{background:#c9522e}
.newsletter small{display:block;margin-top:12px;color:#a9cdca;font-size:12.5px}

/* ---------- Page header (category/about/contact) ---------- */
.page-head{background:var(--bg-tint);border-bottom:1px solid var(--line-2);padding:48px 0}
.page-head h1{font-size:clamp(30px,4vw,44px);margin-bottom:12px}
.page-head p{font-size:18px;color:var(--ink-2);max-width:66ch;margin:0}

/* ---------- Footer ---------- */
.site-footer{background:#0b1b25;color:#9fb3c0;padding:52px 0 26px;margin-top:0;font-size:14.5px}
.footer-grid{display:grid;grid-template-columns:1.6fr 1fr 1fr 1fr;gap:36px;padding-bottom:34px;border-bottom:1px solid rgba(255,255,255,.09)}
@media (max-width:860px){.footer-grid{grid-template-columns:1fr 1fr;gap:28px}}
@media (max-width:520px){.footer-grid{grid-template-columns:1fr}}
.site-footer h5{font-family:var(--sans);font-size:12px;letter-spacing:.13em;text-transform:uppercase;color:#fff;margin:0 0 14px}
.site-footer ul{list-style:none;margin:0;padding:0}
.site-footer li{margin-bottom:9px}
.site-footer a{color:#9fb3c0;text-decoration:none}
.site-footer a:hover{color:#fff;text-decoration:underline}
.site-footer .brand-name{color:#fff}
.site-footer .brand-name em{color:#5cc3ba}
.site-footer .brand-tag{color:#6f8899}
.footer-about p{margin:14px 0 0;font-size:14px;line-height:1.6;max-width:36ch}
.footer-bottom{padding-top:22px;display:flex;justify-content:space-between;gap:18px;flex-wrap:wrap;font-size:13px;color:#75899a}
.disclaimer{background:#0e2230;border-radius:var(--radius-sm);padding:16px 18px;margin-top:26px;font-size:12.8px;line-height:1.6;color:#8ba2b2}
.disclaimer b{color:#cfe0ea}

/* ---------- Misc ---------- */
.pagination{display:flex;justify-content:center;gap:8px;margin-top:38px}
.pagination a,.pagination span{border:1px solid var(--line);border-radius:8px;padding:8px 14px;font-size:14.5px;font-weight:600;color:var(--ink-2);text-decoration:none!important}
.pagination .current{background:var(--brand);color:#fff;border-color:var(--brand)}
.pagination a:hover{border-color:var(--brand);color:var(--brand)}

.contact-grid{display:grid;grid-template-columns:1.1fr .9fr;gap:44px;align-items:start}
@media (max-width:840px){.contact-grid{grid-template-columns:1fr}}
.field{margin-bottom:16px}
.field label{display:block;font-size:13.5px;font-weight:650;margin-bottom:6px;color:var(--ink-2)}
.field input,.field select,.field textarea{
  width:100%;padding:12px 14px;border:1px solid var(--line);border-radius:var(--radius-sm);
  font-size:15px;font-family:var(--sans);color:var(--ink);background:#fff;
}
.field input:focus,.field select:focus,.field textarea:focus{outline:2px solid var(--brand-light);border-color:var(--brand)}
.field textarea{min-height:140px;resize:vertical}