:root{--bg:#fff;--bg-panel:#fbf7f5;--text:#1a1225;--text-muted:#64748d;--accent:#c27b7f;--accent-dark:#a3585d;--border:#c27b7f14;--border-hover:#c27b7f26;--font:"Inter", system-ui, sans-serif;--radius:12px;--radius-lg:20px;--shadow-card:0 1px 4px #00000008, 0 4px 16px #c27b7f0f;--transition:.3s ease}*,:before,:after{box-sizing:border-box;margin:0;padding:0}::selection{color:var(--text);background:#c27b7f33}html{scroll-behavior:smooth}body{font-family:var(--font);color:var(--text);background:var(--bg);-webkit-font-smoothing:antialiased;line-height:1.7;overflow-x:hidden}.nav{z-index:100;backdrop-filter:blur(20px);border-bottom:1px solid var(--border);background:#ffffffeb;transition:background .4s,border-color .4s;position:fixed;top:0;left:0;right:0}.nav-inner{justify-content:space-between;align-items:center;max-width:1200px;margin:0 auto;padding:.9rem 2rem;display:flex}.nav-logo{color:var(--accent);text-decoration:none}.nav-logo img{height:60px;display:block}.nav-links{gap:1.75rem;list-style:none;display:flex}.nav-links a{color:var(--text-muted);transition:color var(--transition);font-size:.85rem;font-weight:500;text-decoration:none}.nav-links a:hover{color:var(--accent)}.nav-cta{background:linear-gradient(135deg, var(--accent), var(--accent-dark));color:#fff;transition:all var(--transition);white-space:nowrap;border-radius:100px;padding:.55rem 1.2rem;font-size:.82rem;font-weight:600;text-decoration:none}.nav-cta:hover{transform:translateY(-1px);box-shadow:0 4px 12px #c27b7f33}.hamburger{cursor:pointer;background:0 0;border:none;padding:.5rem;display:none}.hamburger span{background:var(--text);width:22px;height:2px;transition:var(--transition);margin:5px 0;display:block}.nav-links.show{backdrop-filter:blur(20px);border-bottom:1px solid var(--border);background:#fffffff7;flex-direction:column;gap:1rem;padding:1rem 2rem;display:flex;position:absolute;top:100%;left:0;right:0}.article-wrap{padding-top:5.5rem}.breadcrumb{max-width:780px;color:var(--text-muted);flex-wrap:wrap;align-items:center;gap:.4rem;margin:0 auto;padding:1.5rem 2rem 0;font-size:.8rem;display:flex}.breadcrumb a{color:var(--text-muted);transition:color var(--transition);text-decoration:none}.breadcrumb a:hover{color:var(--accent)}.breadcrumb-sep{color:var(--border-hover)}.breadcrumb-current{color:var(--text);font-weight:500}.article-header{max-width:780px;margin:0 auto;padding:2rem 2rem 0}.article-meta{flex-wrap:wrap;align-items:center;gap:1rem;margin-bottom:1.5rem;display:flex}.article-tag{text-transform:uppercase;letter-spacing:.12em;color:var(--accent-dark);background:#c27b7f14;border-radius:100px;padding:.3rem .75rem;font-size:.7rem;font-weight:700}.article-date,.article-readtime{color:var(--text-muted);align-items:center;gap:.35rem;font-size:.8rem;display:flex}.meta-dot{background:var(--border-hover);border-radius:50%;flex-shrink:0;width:3px;height:3px}.article-h1{letter-spacing:-.03em;color:var(--text);margin-bottom:1.25rem;font-size:clamp(1.75rem,4vw,2.6rem);font-weight:800;line-height:1.2}.author-badge{background:var(--bg-panel);border:1px solid var(--border);transition:border-color var(--transition);border-radius:100px;align-items:center;gap:.75rem;margin-bottom:2.5rem;padding:.45rem 1rem .45rem .45rem;text-decoration:none;display:inline-flex}.author-badge:hover{border-color:var(--border-hover)}.author-avatar{background:linear-gradient(135deg, var(--accent), var(--accent-dark));border-radius:50%;flex-shrink:0;justify-content:center;align-items:center;width:34px;height:34px;display:flex}.author-avatar svg{fill:#fff;width:18px;height:18px}.author-info{flex-direction:column;gap:.1rem;display:flex}.author-name{color:var(--text);font-size:.82rem;font-weight:600;line-height:1.2}.author-role{color:var(--text-muted);font-size:.72rem;line-height:1.2}.article-body{max-width:780px;margin:0 auto;padding:0 2rem 4rem}.article-body p{color:var(--text);margin-bottom:1.4rem;font-size:1.05rem;line-height:1.8}.article-body p:last-child{margin-bottom:0}.article-body h2{letter-spacing:-.025em;color:var(--text);margin:2.75rem 0 1rem;padding-top:.25rem;font-size:1.5rem;font-weight:800;line-height:1.25}.article-body h3{color:var(--text);margin:2rem 0 .6rem;font-size:1.1rem;font-weight:700}.article-body ul,.article-body ol{margin-bottom:1.4rem;padding-left:1.25rem}.article-body li{color:var(--text);margin-bottom:.4rem;font-size:1.02rem;line-height:1.75}.article-body strong{font-weight:700}.article-body a.inline{color:var(--accent-dark);text-underline-offset:2px;transition:color var(--transition);text-decoration:underline}.article-body a.inline:hover{color:var(--accent)}.principle-list{flex-direction:column;gap:1rem;margin:1.75rem 0;display:flex}.principle-card{background:var(--bg-panel);border:1px solid var(--border);border-left:4px solid var(--accent);border-radius:var(--radius);padding:1.25rem 1.5rem}.principle-card strong{color:var(--text);margin-bottom:.4rem;font-size:1rem;font-weight:700;display:block}.principle-card p{color:var(--text-muted);margin:0;font-size:.95rem;line-height:1.65}.article-lead{color:var(--text-muted);border-left:3px solid var(--accent);margin-bottom:1.75rem;padding-left:1.25rem;font-size:1.15rem;font-weight:400;line-height:1.8}.warning-box{border:1px solid #c27b7f40;border-left:4px solid var(--accent);border-radius:var(--radius);background:#fff5f5;margin:1.75rem 0;padding:1.25rem 1.5rem}.warning-box-label{text-transform:uppercase;letter-spacing:.1em;color:var(--accent-dark);align-items:center;gap:.5rem;margin-bottom:.6rem;font-size:.72rem;font-weight:700;display:flex}.warning-box-label svg{fill:none;width:14px;height:14px;stroke:var(--accent-dark);stroke-width:2px;stroke-linecap:round;stroke-linejoin:round}.warning-box p{color:var(--text);margin:0;font-size:.95rem;line-height:1.65}.exercise-list{flex-direction:column;gap:1.25rem;margin:1.75rem 0;display:flex}.exercise-card{background:var(--bg-panel);border:1px solid var(--border);border-radius:var(--radius);grid-template-columns:48px 1fr;align-items:start;gap:1rem;padding:1.5rem;display:grid}.exercise-number{background:linear-gradient(135deg, var(--accent), var(--accent-dark));color:#fff;border-radius:50%;flex-shrink:0;justify-content:center;align-items:center;width:48px;height:48px;font-size:1.1rem;font-weight:800;display:flex}.exercise-content h3{margin:0 0 .5rem;font-size:1rem;font-weight:700}.exercise-content p{color:var(--text-muted);margin:0;font-size:.92rem;line-height:1.6}.exercise-detail{color:var(--accent-dark);margin-top:.5rem;font-size:.82rem;font-weight:600;display:block}.avoid-list{flex-direction:column;gap:.75rem;margin:1.5rem 0;display:flex}.avoid-item{background:var(--bg-panel);border:1px solid var(--border);border-radius:var(--radius);align-items:flex-start;gap:.75rem;padding:1rem 1.25rem;display:flex}.avoid-icon{background:#c27b7f1a;border-radius:50%;flex-shrink:0;justify-content:center;align-items:center;width:28px;height:28px;margin-top:.1rem;display:flex}.avoid-icon svg{fill:none;width:14px;height:14px;stroke:var(--accent);stroke-width:2.5px;stroke-linecap:round;stroke-linejoin:round}.avoid-item-content strong{margin-bottom:.25rem;font-size:.95rem;font-weight:700;display:block}.avoid-item-content p{color:var(--text-muted);margin:0;font-size:.88rem;line-height:1.55}.cta-box{border-radius:var(--radius-lg);text-align:center;background:linear-gradient(135deg,#fbf0f0 0%,#fbf7f5 100%);border:1px solid #c27b7f33;margin:2.5rem 0;padding:2rem 2.25rem}.cta-box-label{text-transform:uppercase;letter-spacing:.12em;color:var(--accent);margin-bottom:.75rem;font-size:.7rem;font-weight:700}.cta-box h3{letter-spacing:-.02em;color:var(--text);margin-bottom:.75rem;font-size:1.25rem;font-weight:800;line-height:1.3}.cta-box p{color:var(--text-muted);max-width:480px;margin-bottom:1.5rem;margin-left:auto;margin-right:auto;font-size:.95rem;line-height:1.65}.cta-btn{background:linear-gradient(135deg, var(--accent), var(--accent-dark));color:#fff;transition:all var(--transition);border-radius:100px;align-items:center;gap:.5rem;padding:.9rem 1.9rem;font-size:.95rem;font-weight:600;text-decoration:none;display:inline-flex;box-shadow:0 2px 10px #c27b7f33}.cta-btn:hover{transform:translateY(-2px);box-shadow:0 6px 20px #c27b7f4d}.cta-btn svg{fill:none;stroke:#fff;stroke-width:2px;stroke-linecap:round;stroke-linejoin:round;width:16px;height:16px}.phase-steps{counter-reset:phase-counter;flex-direction:column;gap:0;margin:1.5rem 0;display:flex}.phase-step{border-bottom:1px solid var(--border);align-items:flex-start;gap:1rem;padding:1rem 0;display:flex}.phase-step:last-child{border-bottom:none}.phase-step-num{border:2px solid var(--accent);width:32px;height:32px;color:var(--accent);background:#c27b7f1a;border-radius:50%;flex-shrink:0;justify-content:center;align-items:center;margin-top:.1rem;font-size:.82rem;font-weight:800;display:flex}.phase-step-text strong{margin-bottom:.2rem;font-size:.95rem;font-weight:700;display:block}.phase-step-text p{color:var(--text-muted);margin:0;font-size:.88rem;line-height:1.55}.timeline-grid{grid-template-columns:1fr 1fr;gap:1rem;margin:1.5rem 0;display:grid}.timeline-card{background:var(--bg-panel);border:1px solid var(--border);border-radius:var(--radius);padding:1.25rem}.timeline-period{text-transform:uppercase;letter-spacing:.1em;color:var(--accent);margin-bottom:.4rem;font-size:.75rem;font-weight:700}.timeline-card p{color:var(--text-muted);margin:0;font-size:.88rem;line-height:1.55}.faq-list{flex-direction:column;gap:0;margin:1.5rem 0;display:flex}.faq-item{border-bottom:1px solid var(--border)}.faq-item:first-child{border-top:1px solid var(--border)}.faq-question{cursor:pointer;text-align:left;width:100%;font-family:var(--font);background:0 0;border:none;justify-content:space-between;align-items:center;gap:1rem;padding:1.25rem 0;display:flex}.faq-question-text{color:var(--text);font-size:1rem;font-weight:700;line-height:1.4}.faq-icon{width:24px;height:24px;transition:background var(--transition);background:#c27b7f14;border-radius:50%;flex-shrink:0;justify-content:center;align-items:center;display:flex}.faq-icon svg{fill:none;width:12px;height:12px;stroke:var(--accent);stroke-width:2.5px;stroke-linecap:round;stroke-linejoin:round;transition:transform .3s}.faq-item.open .faq-icon{background:#c27b7f26}.faq-item.open .faq-icon svg{transform:rotate(45deg)}.faq-answer{max-height:0;transition:max-height .4s,padding .3s;overflow:hidden}.faq-answer-inner{color:var(--text-muted);padding-bottom:1.25rem;font-size:.97rem;line-height:1.75}.faq-item.open .faq-answer{max-height:600px}.article-divider{border:none;border-top:1px solid var(--border);margin:2.5rem 0}.footer-slim{border-top:3px solid var(--accent);background:#f8f3f1;padding:2.5rem 2rem 1.75rem}.footer-slim-inner{flex-wrap:wrap;justify-content:space-between;align-items:flex-start;gap:2rem;max-width:1100px;margin:0 auto;display:flex}.footer-slim-brand{align-items:center;gap:1rem;display:flex}.footer-slim-brand img{height:48px}.footer-slim-tagline{color:var(--text-muted);max-width:260px;font-size:.88rem;line-height:1.5}.footer-slim-tagline strong{color:var(--text);margin-bottom:.2rem;font-size:.92rem;font-weight:700;display:block}.footer-slim-links{flex-wrap:wrap;align-items:center;gap:2rem;display:flex}.footer-slim-links a{color:var(--text-muted);transition:color var(--transition);font-size:.82rem;text-decoration:none}.footer-slim-links a:hover{color:var(--accent)}.footer-slim-bar{border-top:1px solid #c27b7f1f;flex-wrap:wrap;justify-content:space-between;align-items:center;gap:.75rem;max-width:1100px;margin:1.5rem auto 0;padding-top:1.25rem;display:flex}.footer-slim-copy{color:var(--text-muted);font-size:.78rem}.author-bio{background:var(--bg-panel);border:1px solid var(--border);border-radius:var(--radius-lg);align-items:flex-start;gap:1.25rem;margin-top:3rem;padding:1.75rem;display:flex}.author-bio-img{object-fit:cover;border:2px solid #c27b7f4d;border-radius:50%;flex-shrink:0;width:72px;height:72px}.author-bio-label{text-transform:uppercase;letter-spacing:.14em;color:var(--accent);font-size:.7rem;font-weight:700}.author-bio-name{color:var(--text);margin:.2rem 0 .5rem;font-size:1.15rem;font-weight:800}.author-bio-text p{color:var(--text-muted);margin-bottom:.6rem;font-size:.95rem;line-height:1.7}.author-bio-links{align-items:center;gap:.6rem;display:flex}@media (width<=600px){.author-bio{flex-direction:column;gap:.9rem}}.related-posts{margin-top:3rem}.related-posts h2{color:var(--text);letter-spacing:-.02em;margin-bottom:1.25rem;font-size:1.4rem;font-weight:800}.related-grid{grid-template-columns:repeat(3,1fr);gap:1rem;display:grid}.related-card{background:var(--bg-panel);border:1px solid var(--border);border-radius:var(--radius);transition:border-color var(--transition), transform var(--transition);padding:1.1rem 1.25rem;text-decoration:none;display:block}.related-card:hover{border-color:var(--border-hover);transform:translateY(-2px)}.related-card .rc-tag{text-transform:uppercase;letter-spacing:.12em;color:var(--accent);font-size:.65rem;font-weight:700}.related-card .rc-title{color:var(--text);margin-top:.35rem;font-size:.97rem;font-weight:700;line-height:1.4;display:block}@media (width<=700px){.related-grid{grid-template-columns:1fr}}.reveal{opacity:0;transform:translateY(24px)}.reveal.visible{opacity:1;transition:opacity .7s,transform .7s;transform:translateY(0)}@media (prefers-reduced-motion:reduce){.reveal{opacity:1;transition:none;transform:none}}@media (width<=900px){.nav-links{display:none}.hamburger{display:block}.nav-cta{display:none}}@media (width<=640px){.article-header,.article-body,.breadcrumb{padding-left:1.25rem;padding-right:1.25rem}.article-h1{font-size:1.65rem}.article-body h2{font-size:1.3rem}.exercise-card{grid-template-columns:1fr}.exercise-number{width:38px;height:38px;font-size:1rem}.timeline-grid{grid-template-columns:1fr}.footer-slim-inner{flex-direction:column}.footer-slim-links{gap:1.25rem}.cta-box{padding:1.5rem 1.25rem}}@media (width<=400px){.article-h1{font-size:1.45rem}.avoid-item{flex-direction:column}}