:root{
  --bg-body:#F4F6F8;--bg-surface:#FFFFFF;--bg-sand:#EAECEF;--bg-dark-grey:#4A5562;
  --text-heading:#163E59;--text-body:#4A5562;--text-light:#7A8999;--text-muted:#D9D9D9;
  --brand-primary:#163E59;--brand-secondary:#0F2F45;--brand-accent:#F2D230;--success:#25D366;
  --radius-sm:8px;--radius-md:16px;--radius-lg:24px;
  --shadow-soft:0 10px 40px rgba(15,47,69,.06);--shadow-hover:0 18px 55px rgba(15,47,69,.12);
  --font-heading:'Oswald',Arial,sans-serif;--font-body:'Inter',Arial,sans-serif;--container:1140px;--article:760px;--transition:all .25s ease
}
*{box-sizing:border-box;margin:0;padding:0}html{scroll-behavior:smooth;font-size:16px}
body{background:var(--bg-body);color:var(--text-body);font-family:var(--font-body);line-height:1.78;-webkit-font-smoothing:antialiased;text-rendering:optimizeLegibility}
img{max-width:100%;height:auto;display:block}a{color:inherit;text-decoration:none}button{font:inherit}
h1,h2,h3,h4{font-family:var(--font-heading);color:var(--text-heading);line-height:1.18;font-weight:600}
h1{font-size:clamp(2.55rem,6vw,4.7rem);letter-spacing:-.02em}h2{font-size:clamp(1.8rem,3.4vw,2.45rem);margin:3.2rem 0 1.15rem}
h3{font-size:1.35rem;margin:2rem 0 .75rem}p{margin:0 0 1.25rem}ul,ol{margin:0 0 1.4rem 1.3rem}li{margin:.45rem 0}strong{color:var(--text-heading)}
.container{width:min(90%,var(--container));margin-inline:auto}
.skip-link{position:fixed;top:-100px;left:1rem;background:#fff;color:var(--brand-primary);padding:.8rem 1rem;border-radius:8px;z-index:10002}.skip-link:focus{top:1rem}
:focus-visible{outline:3px solid var(--brand-accent);outline-offset:3px}.reading-progress{position:fixed;inset:0 auto auto 0;height:4px;background:var(--brand-accent);width:0;z-index:10001}
.navbar{position:fixed;inset:4px 0 auto 0;z-index:1000;padding:1.05rem 0;background:rgba(15,47,69,.97);backdrop-filter:blur(12px);box-shadow:0 6px 24px rgba(0,0,0,.08)}
.nav-content{display:flex;align-items:center;justify-content:space-between;gap:1.5rem}.logo{display:flex;flex-direction:column;line-height:1.05}
.logo span{font-family:var(--font-heading);color:#fff;text-transform:uppercase;font-size:1.2rem;font-weight:700}.logo small{color:var(--text-muted);font-size:.7rem;text-transform:uppercase;letter-spacing:.12em;margin-top:.28rem}
.nav-links{display:flex;align-items:center;gap:1.45rem}.nav-links a{color:#fff;font-size:.92rem;font-weight:500}.nav-links a:hover{color:var(--brand-accent)}
.nav-links .nav-cta{background:var(--brand-accent);color:var(--brand-primary);padding:.7rem 1rem;border-radius:999px;font-weight:700}
.nav-btn{display:none;border:0;background:transparent;color:#fff;cursor:pointer;width:44px;height:44px;border-radius:50%}.nav-btn span,.nav-btn::before,.nav-btn::after{content:"";display:block;width:22px;height:2px;background:currentColor;margin:5px auto;transition:var(--transition)}
.article-hero{position:relative;overflow:hidden;background:var(--brand-primary);padding:10.6rem 0 5.2rem;color:#fff}.article-hero::before{content:"";position:absolute;width:520px;height:520px;border-radius:50%;background:var(--brand-secondary);right:-190px;top:-190px;opacity:.85}
.article-hero::after{content:"";position:absolute;width:170px;height:170px;border-radius:50%;background:var(--brand-accent);right:10%;bottom:-105px;opacity:.95}.hero-inner{position:relative;z-index:2;max-width:940px}
.eyebrow{display:inline-flex;align-items:center;gap:.55rem;font-family:var(--font-heading);font-size:.86rem;text-transform:uppercase;letter-spacing:.12em;color:var(--brand-accent);margin-bottom:1.25rem}.eyebrow::before{content:"";width:28px;height:3px;border-radius:99px;background:currentColor}
.article-hero h1{color:#fff;max-width:900px}.hero-deck{font-size:clamp(1.1rem,2.2vw,1.35rem);line-height:1.55;max-width:800px;margin:1.5rem 0 1.7rem;color:rgba(255,255,255,.9)}
.hero-meta{display:flex;flex-wrap:wrap;gap:.65rem 1.4rem;font-size:.88rem;color:rgba(255,255,255,.74)}.hero-meta a{color:#fff;text-decoration:underline;text-decoration-color:rgba(242,210,48,.65);text-underline-offset:3px}
.breadcrumb{background:#fff;border-bottom:1px solid var(--bg-sand)}.breadcrumb .container{padding:1rem 0;display:flex;gap:.5rem;align-items:center;flex-wrap:wrap;font-size:.82rem;color:var(--text-light)}.breadcrumb a:hover{color:var(--brand-primary)}
.article-shell{display:grid;grid-template-columns:minmax(0,var(--article)) minmax(240px,300px);gap:4.5rem;align-items:start;padding:4.5rem 0}.article-content{background:#fff;border-radius:var(--radius-lg);padding:clamp(1.35rem,4vw,3.5rem);box-shadow:var(--shadow-soft);min-width:0}
.article-content .lead{font-size:1.22rem;line-height:1.7;color:var(--text-heading);font-weight:500}.article-content a:not(.btn):not(.related-card){color:var(--brand-primary);text-decoration:underline;text-decoration-thickness:1px;text-underline-offset:3px}
.answer-box{margin:2rem 0 2.5rem;padding:1.5rem 1.6rem;border-radius:var(--radius-md);background:#F7F8F2;border-left:5px solid var(--brand-accent)}.answer-box strong{display:block;font-family:var(--font-heading);text-transform:uppercase;letter-spacing:.04em;margin-bottom:.4rem}
.callout{margin:2rem 0;padding:1.5rem;border:1px solid rgba(22,62,89,.12);border-radius:var(--radius-md);background:linear-gradient(135deg,#fff,#F4F6F8)}.callout h3{margin-top:0}
.quote{margin:2.25rem 0;padding:1.7rem 1.8rem;background:var(--brand-primary);color:#fff;border-radius:var(--radius-md);font-size:1.15rem}.quote strong{color:var(--brand-accent)}
.memory-steps,.protein-grid,.related-grid,.mini-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:1rem;margin:1.6rem 0 2rem}.memory-step,.protein-card,.mini-card{background:var(--bg-body);border-radius:var(--radius-md);padding:1.35rem;border:1px solid rgba(22,62,89,.07)}
.memory-step b,.protein-card b,.mini-card b{display:block;color:var(--brand-primary);font-family:var(--font-heading);font-size:1.1rem;margin-bottom:.35rem}.step-number{width:34px;height:34px;border-radius:50%;display:grid;place-items:center;background:var(--brand-accent);color:var(--brand-primary);font-family:var(--font-heading);font-weight:700;margin-bottom:.8rem}
.table-wrap{overflow-x:auto;margin:1.8rem 0 2.2rem;border-radius:var(--radius-md);border:1px solid var(--bg-sand)}table{width:100%;border-collapse:collapse;min-width:620px;background:#fff}th,td{text-align:left;padding:1rem 1.05rem;vertical-align:top;border-bottom:1px solid var(--bg-sand)}
th{background:var(--brand-primary);color:#fff;font-family:var(--font-heading);font-size:1rem;letter-spacing:.02em}tr:last-child td{border-bottom:0}
.toc-card,.side-cta,.side-note{background:#fff;border-radius:var(--radius-md);padding:1.45rem;box-shadow:var(--shadow-soft);margin-bottom:1.2rem}.sidebar{position:sticky;top:6.6rem}.sidebar strong.side-title{font-family:var(--font-heading);display:block;color:var(--brand-primary);font-size:1.08rem;text-transform:uppercase;margin-bottom:.9rem}
.toc-card a{display:block;padding:.48rem 0;color:var(--text-body);font-size:.9rem;border-bottom:1px solid var(--bg-sand)}.toc-card a:last-child{border-bottom:0}.toc-card a:hover{color:var(--brand-primary)}.side-cta{background:var(--brand-accent)}.side-cta h3{margin:0 0 .7rem}.side-cta p{font-size:.9rem;color:var(--brand-secondary)}
.btn{display:inline-flex;align-items:center;justify-content:center;gap:.5rem;padding:.95rem 1.35rem;border-radius:999px;font-weight:700;transition:var(--transition);border:0;text-align:center}.btn:hover{transform:translateY(-2px)}.btn-whatsapp{background:var(--success);color:#fff;box-shadow:0 8px 20px rgba(37,211,102,.2)}.btn-primary{background:var(--brand-primary);color:#fff}.btn-full{width:100%}.side-note{font-size:.84rem;color:var(--text-light)}.side-note strong{display:block;margin-bottom:.4rem}
.faq-section{margin-top:3rem}.faq-section details{border-top:1px solid var(--bg-sand);padding:1.1rem 0}.faq-section details:last-child{border-bottom:1px solid var(--bg-sand)}.faq-section summary{cursor:pointer;color:var(--text-heading);font-weight:700;list-style:none;padding-right:2rem;position:relative}.faq-section summary::-webkit-details-marker{display:none}.faq-section summary::after{content:"+";position:absolute;right:.2rem;top:-.2rem;font-family:var(--font-heading);font-size:1.5rem;color:var(--brand-primary)}.faq-section details[open] summary::after{content:"−"}.faq-section details p{margin:.9rem 0 0}
.sources{margin-top:3.2rem;padding-top:2rem;border-top:2px solid var(--bg-sand)}.sources h2{margin-top:0}.sources ul{font-size:.9rem}
.author-card{margin-top:3rem;display:grid;grid-template-columns:120px 1fr;gap:1.4rem;align-items:center;padding:1.5rem;background:var(--brand-secondary);border-radius:var(--radius-md);color:#fff}.author-card img{width:120px;height:150px;object-fit:cover;border-radius:12px;border:4px solid #fff}.author-card h2{font-size:1.45rem;color:#fff;margin:0 0 .4rem}.author-card p{font-size:.9rem;margin:0;color:rgba(255,255,255,.8)}.author-card a{color:var(--brand-accent)!important;text-decoration:none!important}
.related{padding:4.5rem 0;background:#fff}.section-header{text-align:center;max-width:760px;margin:0 auto 2.5rem}.section-header h2{margin:0 0 1rem;text-transform:uppercase}.related-grid{grid-template-columns:repeat(3,1fr)}.related-card{display:block;background:var(--bg-body);border:1px solid var(--bg-sand);border-radius:var(--radius-md);padding:1.5rem;transition:var(--transition)}.related-card:hover{transform:translateY(-4px);box-shadow:var(--shadow-hover);border-color:var(--brand-accent)}.related-card small{color:var(--text-light);text-transform:uppercase;letter-spacing:.08em;font-weight:700}.related-card h3{margin:.5rem 0 .7rem;font-size:1.25rem}.related-card p{font-size:.9rem;margin:0}
.final-cta{background:var(--brand-accent);padding:4.8rem 0;text-align:center}.final-cta h2{font-size:clamp(2.2rem,5vw,3.3rem);margin:0 0 1rem;color:var(--brand-primary)}.final-cta p{max-width:680px;margin:0 auto 2rem;color:var(--brand-secondary);font-size:1.1rem}
footer{background:var(--brand-secondary);color:#fff;padding:4rem 0 2rem}.footer-grid{display:grid;grid-template-columns:2fr 1fr 1fr;gap:3rem;margin-bottom:3rem}.footer-brand h3{color:#fff;margin:0 0 .7rem}.footer-brand p{font-size:.92rem;color:rgba(255,255,255,.68)}.footer-links h4{color:var(--brand-accent);font-size:1rem;text-transform:uppercase;margin:0 0 1rem}.footer-links ul{list-style:none;margin:0}.footer-links li{margin:.5rem 0}.footer-links a{color:rgba(255,255,255,.72);font-size:.9rem}.footer-links a:hover{color:var(--brand-accent)}.footer-bottom{text-align:center;padding-top:2rem;border-top:1px solid rgba(255,255,255,.1);font-size:.8rem;color:rgba(255,255,255,.5)}
.whatsapp-float{position:fixed;right:24px;bottom:24px;z-index:999;width:58px;height:58px;border-radius:50%;background:var(--success);color:#fff;display:grid;place-items:center;box-shadow:0 10px 30px rgba(37,211,102,.3);transition:var(--transition)}.whatsapp-float:hover{transform:scale(1.08)}.whatsapp-float svg{width:28px;height:28px}
@media(max-width:960px){.article-shell{grid-template-columns:1fr;gap:2rem}.sidebar{position:static;display:grid;grid-template-columns:1fr 1fr;gap:1rem}.toc-card{grid-column:1/-1}.memory-steps,.protein-grid,.mini-grid{grid-template-columns:1fr 1fr}.related-grid{grid-template-columns:1fr 1fr}.footer-grid{grid-template-columns:1fr 1fr}.footer-brand{grid-column:1/-1}}
@media(max-width:760px){.nav-links{display:none;position:absolute;top:calc(100% + .5rem);left:5%;right:5%;flex-direction:column;align-items:stretch;gap:0;background:#fff;padding:.6rem;border-radius:var(--radius-md);box-shadow:var(--shadow-hover)}.nav-links.open{display:flex}.nav-links a{color:var(--brand-primary);padding:.78rem .9rem}.nav-links .nav-cta{text-align:center;margin-top:.3rem}.nav-btn{display:block}.article-hero{padding-top:9.2rem}.article-shell{padding:2.5rem 0}.article-content{border-radius:var(--radius-md)}.sidebar{grid-template-columns:1fr}.memory-steps,.protein-grid,.mini-grid,.related-grid{grid-template-columns:1fr}.author-card{grid-template-columns:86px 1fr}.author-card img{width:86px;height:108px}.footer-grid{grid-template-columns:1fr}.footer-brand{grid-column:auto}}
@media(max-width:480px){.logo span{font-size:1rem}.hero-meta{display:grid;gap:.35rem}.article-content{padding:1.25rem}.author-card{grid-template-columns:1fr}.author-card img{width:110px;height:138px}.whatsapp-float{width:54px;height:54px;right:16px;bottom:16px}}


/* Mobile reading refinement */
html{scroll-padding-top:82px;-webkit-text-size-adjust:100%}
body{overflow-x:hidden}
a,button{-webkit-tap-highlight-color:transparent}
.nav-btn,.nav-links a,.btn{min-height:44px}
.table-wrap{overflow-x:auto;-webkit-overflow-scrolling:touch;scrollbar-width:thin}
.table-wrap table{min-width:620px}
@media(max-width:760px){
  .container{width:min(92%,var(--container))}
  .navbar{padding:.8rem 0}
  .nav-content{gap:.75rem}
  .logo span{font-size:1.02rem}
  .nav-links{left:4%;right:4%;top:calc(100% + .35rem);max-height:calc(100vh - 92px);overflow-y:auto}
  .nav-links a{font-size:.98rem;padding:.88rem .9rem}
  .article-hero{padding:8.6rem 0 3.7rem}
  .article-hero::before{width:330px;height:330px;right:-180px;top:-120px}
  .article-hero::after{width:105px;height:105px;right:6%;bottom:-70px}
  .article-hero h1{font-size:clamp(2.25rem,10vw,3.25rem);line-height:1.08}
  .hero-deck{font-size:1.06rem;line-height:1.6;margin:1.1rem 0 1.3rem}
  .hero-meta{font-size:.8rem;line-height:1.5}
  .breadcrumb .container{padding:.8rem 0;white-space:normal}
  .article-shell{padding:2rem 0}
  .article-content{padding:1.5rem;border-radius:14px}
  .article-content .lead{font-size:1.08rem;line-height:1.72}
  .article-content p{line-height:1.74;margin-bottom:1.08rem}
  .article-content h2{font-size:1.72rem;line-height:1.18;margin:2.55rem 0 .9rem}
  .article-content h3{font-size:1.25rem;margin:1.8rem 0 .65rem}
  .answer-box,.callout,.quote{margin:1.4rem 0 1.8rem;padding:1.15rem 1.2rem}
  .sidebar{gap:.9rem}
  .toc-card,.side-cta,.side-note{padding:1.15rem}
  .toc-card a{padding:.58rem 0}
  .related{padding:3.5rem 0}
  .related-grid{gap:1rem}
  .related-card{padding:1.35rem}
  .final-cta{padding:3.5rem 0}
  .final-cta h2{font-size:2rem}
  .final-cta p{font-size:1rem}
  .final-cta .btn{width:100%;justify-content:center}
  .author-card{gap:1rem;padding:1.2rem}
  footer{padding:3.2rem 0 1.6rem}
  .whatsapp-float{right:14px;bottom:calc(14px + env(safe-area-inset-bottom));width:56px;height:56px}
}
@media(max-width:480px){
  .container{width:94%}
  .article-hero{padding-top:8.1rem}
  .article-content{padding:1.15rem}
  .article-content h2{font-size:1.58rem}
  .article-content h3{font-size:1.18rem}
  .article-content .lead{font-size:1.04rem}
  .hero-meta{display:grid;gap:.25rem}
  .author-card{grid-template-columns:1fr}
  .author-card img{width:104px;height:130px}
  .related-card h3{font-size:1.15rem}
  .table-wrap{margin-inline:-.2rem}
}

@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}*,*::before,*::after{transition:none!important;animation:none!important}}
@media print{.navbar,.reading-progress,.sidebar,.whatsapp-float,.final-cta,.related,footer{display:none!important}.article-hero{background:#fff;color:#000;padding:2rem 0}.article-hero h1,.hero-deck{color:#000}.breadcrumb{display:none}.article-shell{display:block;padding:0}.article-content{box-shadow:none;padding:0}}