:root {
  --black: #0a0a0a;
  --off-white: #f5f2ed;
  --cream: #ede9e2;
  --tan: #c8b89a;
  --rust: #b5541e;
  --forest: #2d4a2d;
  --gold: #c9952a;
  --text: #1a1a1a;
  --muted: #6b6456;
}

*, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }

html { scroll-behavior: smooth; }

body {
  background: var(--off-white);
  color: var(--text);
  font-family: 'DM Sans', sans-serif;
  font-weight: 300;
  line-height: 1.65;
  overflow-x: hidden;
}

/* ── HERO ── */
.hero {
  position: relative;
  min-height: 100vh;
  display: flex;
  flex-direction: column;
  align-items: center;
  justify-content: center;
  background: var(--black);
  overflow: hidden;
  text-align: center;
  padding: 60px 24px;
}

.hero-bg {
  position: absolute; inset: 0;
  background:
    radial-gradient(ellipse 60% 50% at 20% 80%, rgba(181,84,30,0.22) 0%, transparent 70%),
    radial-gradient(ellipse 50% 60% at 80% 20%, rgba(45,74,45,0.18) 0%, transparent 70%);
  z-index: 0;
}

.hero-grain {
  position: absolute; inset: 0;
  background-image: url("data:image/svg+xml,%3Csvg viewBox='0 0 256 256' xmlns='http://www.w3.org/2000/svg'%3E%3Cfilter id='noise'%3E%3CfeTurbulence type='fractalNoise' baseFrequency='0.9' numOctaves='4' stitchTiles='stitch'/%3E%3C/filter%3E%3Crect width='100%25' height='100%25' filter='url(%23noise)' opacity='0.04'/%3E%3C/svg%3E");
  opacity: 0.5; z-index: 1; pointer-events: none;
}

.hero-content { position: relative; z-index: 2; max-width: 760px; }

.hero-tag {
  display: inline-block;
  font-size: 11px;
  font-weight: 500;
  letter-spacing: 0.22em;
  text-transform: uppercase;
  color: var(--tan);
  border: 1px solid rgba(200,184,154,0.35);
  padding: 6px 18px;
  border-radius: 2px;
  margin-bottom: 36px;
  animation: fadeUp 0.8s ease both;
}

.hero-title {
  font-family: 'Bebas Neue', sans-serif;
  font-size: clamp(72px, 14vw, 148px);
  line-height: 0.88;
  color: var(--off-white);
  letter-spacing: 0.02em;
  animation: fadeUp 0.9s 0.1s ease both;
}

.hero-title span {
  display: block;
  color: var(--rust);
  font-size: 0.5em;
  letter-spacing: 0.15em;
}

.hero-subtitle {
  margin-top: 28px;
  font-size: 15px;
  color: rgba(245,242,237,0.6);
  font-weight: 300;
  letter-spacing: 0.04em;
  animation: fadeUp 1s 0.25s ease both;
}

.hero-divider {
  width: 60px;
  height: 2px;
  background: var(--rust);
  margin: 36px auto 0;
  animation: fadeUp 1s 0.35s ease both;
}

/* ── NAV DOTS ── */
.nav-pill {
  position: fixed;
  top: 50%;
  right: 20px;
  transform: translateY(-50%);
  display: flex;
  flex-direction: column;
  gap: 10px;
  z-index: 100;
}
.nav-dot {
  width: 7px; height: 7px;
  border-radius: 50%;
  background: rgba(200,184,154,0.3);
  cursor: pointer;
  transition: background 0.3s, transform 0.3s;
}
.nav-dot.active, .nav-dot:hover {
  background: var(--rust);
  transform: scale(1.4);
}

/* ── SECTION WRAPPER ── */
.section {
  padding: 96px 24px;
  max-width: 900px;
  margin: 0 auto;
  opacity: 0;
  transform: translateY(32px);
  transition: opacity 0.7s ease, transform 0.7s ease;
}
.section.visible { opacity: 1; transform: translateY(0); }

.section-full {
  background: var(--black);
  padding: 80px 24px;
}
.section-full .section { padding: 0; }

/* ── SECTION HEADERS ── */
.section-label {
  font-size: 10px;
  font-weight: 600;
  letter-spacing: 0.28em;
  text-transform: uppercase;
  color: var(--rust);
  margin-bottom: 10px;
}

.section-title {
  font-family: 'DM Serif Display', serif;
  font-size: clamp(32px, 5vw, 52px);
  line-height: 1.1;
  color: var(--text);
  margin-bottom: 8px;
}

.section-full .section-title { color: var(--off-white); }

.section-subtitle {
  font-size: 14px;
  color: var(--muted);
  font-style: italic;
  margin-bottom: 48px;
  max-width: 560px;
}

.rule {
  width: 100%;
  height: 1px;
  background: linear-gradient(to right, var(--tan), transparent);
  margin-bottom: 48px;
}

/* ── FOOD GRID ── */
.category-block { margin-bottom: 60px; }
.category-block:last-child { margin-bottom: 0; }

.cat-header {
  display: flex;
  align-items: baseline;
  gap: 10px;
  margin-bottom: 6px;
}

.cat-name {
  font-family: 'DM Serif Display', serif;
  font-size: 22px;
  color: var(--text);
  font-style: italic;
}

.cat-tag {
  font-size: 9px;
  font-weight: 600;
  letter-spacing: 0.18em;
  text-transform: uppercase;
  color: var(--muted);
}

.cat-note {
  font-size: 13px;
  color: var(--muted);
  font-style: italic;
  margin-bottom: 18px;
  padding-bottom: 14px;
  border-bottom: 1px solid rgba(200,184,154,0.25);
}

.food-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(170px, 1fr));
  gap: 8px 16px;
}

.food-item {
  display: flex;
  align-items: center;
  gap: 8px;
  font-size: 14px;
  color: var(--text);
  padding: 6px 0;
  border-bottom: 1px solid rgba(200,184,154,0.12);
  transition: color 0.2s;
}

.food-item::before {
  content: '';
  width: 5px; height: 5px;
  border-radius: 50%;
  background: var(--rust);
  flex-shrink: 0;
  opacity: 0.7;
}

/* sub-groups */
.sub-groups {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(160px, 1fr));
  gap: 24px;
}

.sub-group-title {
  font-size: 11px;
  font-weight: 600;
  letter-spacing: 0.16em;
  text-transform: uppercase;
  color: var(--forest);
  margin-bottom: 10px;
}

/* ── SUPPLEMENTS ── */
.supp-block {
  background: var(--cream);
  border-left: 3px solid var(--rust);
  padding: 24px 28px;
  margin-bottom: 28px;
  border-radius: 0 4px 4px 0;
}

.supp-block-title {
  font-size: 11px;
  font-weight: 600;
  letter-spacing: 0.18em;
  text-transform: uppercase;
  color: var(--rust);
  margin-bottom: 16px;
}

.supp-item {
  display: flex;
  align-items: baseline;
  gap: 10px;
  font-size: 14px;
  padding: 5px 0;
  border-bottom: 1px solid rgba(200,184,154,0.2);
}

.supp-name { font-weight: 500; color: var(--text); }
.supp-dose { color: var(--muted); font-size: 13px; }

/* sample week */
.week-row {
  display: grid;
  grid-template-columns: 40px 76px minmax(0, 1fr);
  align-items: center;
  gap: 10px;
  font-size: 14px;
  padding: 9px 0;
  border-bottom: 1px solid rgba(200,184,154,0.35);
}
.week-row:last-child { border-bottom: none; padding-bottom: 0; }

.week-day { font-weight: 600; color: var(--text); letter-spacing: 0.04em; }

.week-tag {
  justify-self: start;
  width: 64px;
  text-align: center;
  font-size: 8px;
  font-weight: 500;
  letter-spacing: 0.12em;
  text-transform: uppercase;
  line-height: 1;
  padding: 4px 0;
  border: 1px solid transparent;
  border-radius: 999px;
}
.week-tag-run { background: rgba(181,84,30,0.12); color: var(--rust); }
.week-tag-lift { background: rgba(26,26,26,0.06); color: var(--text); }
.week-tag-recover { background: transparent; border-color: rgba(26,26,26,0.18); color: var(--muted); }

.week-session { color: var(--text); overflow-wrap: anywhere; }
.week-detail { color: var(--muted); font-size: 13px; }

@media (max-width: 480px) {
  .week-card { padding: 20px 18px; }
  .week-row { grid-template-columns: 36px 72px minmax(0, 1fr); gap: 8px; }
}

/* ── BRANDS ── */
.brands-grid {
  display: flex;
  flex-wrap: wrap;
  gap: 10px;
}

.brand-pill {
  padding: 7px 16px;
  border: 1px solid rgba(181,84,30,0.35);
  border-radius: 40px;
  font-size: 13px;
  font-weight: 400;
  color: var(--text);
  background: var(--cream);
  transition: background 0.2s, color 0.2s, border-color 0.2s;
  cursor: default;
}
.brand-pill:hover {
  background: var(--rust);
  color: #fff;
  border-color: var(--rust);
}

/* ── HABITS ── */
.habits-list {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 12px;
}

@media (max-width: 600px) { .habits-list { grid-template-columns: 1fr; } }

.habit-item {
  display: flex;
  align-items: flex-start;
  gap: 12px;
  padding: 14px 16px;
  background: #fff;
  border: 1px solid rgba(200,184,154,0.35);
  border-radius: 4px;
  font-size: 13.5px;
  line-height: 1.45;
  transition: transform 0.2s;
}
.habit-item:hover { transform: translateX(4px); }

.habit-num {
  font-family: 'Bebas Neue', sans-serif;
  font-size: 22px;
  color: var(--rust);
  line-height: 1;
  flex-shrink: 0;
  width: 26px;
}

/* ── MEAL BUILDER ── */
.meal-card {
  background: var(--black);
  color: var(--off-white);
  border-radius: 6px;
  padding: 40px;
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 40px;
  margin-bottom: 48px;
}

@media (max-width: 640px) { .meal-card { grid-template-columns: 1fr; padding: 28px; } }

.meal-card-label {
  font-size: 10px;
  letter-spacing: 0.22em;
  text-transform: uppercase;
  color: var(--tan);
  margin-bottom: 20px;
}

.meal-component {
  display: flex;
  align-items: center;
  gap: 12px;
  padding: 10px 0;
  border-bottom: 1px solid rgba(255,255,255,0.08);
  font-size: 14px;
}

.meal-dot {
  width: 8px; height: 8px;
  border-radius: 50%;
  background: var(--rust);
  flex-shrink: 0;
}

/* ── FULL DAY ── */
.day-timeline { position: relative; padding-left: 28px; }

.day-timeline::before {
  content: '';
  position: absolute;
  left: 7px; top: 8px; bottom: 8px;
  width: 2px;
  background: linear-gradient(to bottom, var(--rust), var(--tan), transparent);
}

.meal-time {
  position: relative;
  margin-bottom: 32px;
}

.meal-time::before {
  content: '';
  position: absolute;
  left: -24px;
  top: 6px;
  width: 10px; height: 10px;
  border-radius: 50%;
  background: var(--rust);
  border: 2px solid var(--off-white);
}

.meal-time-label {
  font-size: 10px;
  font-weight: 600;
  letter-spacing: 0.2em;
  text-transform: uppercase;
  color: var(--rust);
  margin-bottom: 6px;
}

.meal-time-items { font-size: 14px; color: var(--text); }
.meal-time-items li { list-style: none; padding: 3px 0; color: var(--muted); }
.meal-time-items li::before { content: '— '; }

/* ── FIVE THINGS ── */
.five-grid {
  display: grid;
  grid-template-columns: repeat(5, 1fr);
  gap: 0;
  margin: 48px 0;
}

@media (max-width: 700px) { .five-grid { grid-template-columns: 1fr; } }

.five-item {
  padding: 36px 24px;
  text-align: center;
  border-right: 1px solid rgba(200,184,154,0.2);
  position: relative;
}
.five-item:last-child { border-right: none; }

.five-num {
  font-family: 'Bebas Neue', sans-serif;
  font-size: 56px;
  color: var(--off-white);
  line-height: 1;
  margin-bottom: 8px;
}

.five-text {
  font-size: 13px;
  font-weight: 500;
  color: var(--text);
  line-height: 1.4;
}

/* ── FOOTER ── */
.footer {
  background: var(--black);
  color: var(--off-white);
  text-align: center;
  padding: 80px 24px;
}

.footer-name {
  font-family: 'Bebas Neue', sans-serif;
  font-size: clamp(48px, 10vw, 96px);
  letter-spacing: 0.05em;
  color: var(--off-white);
  margin-bottom: 8px;
}

.footer-handle {
  font-size: 13px;
  color: var(--tan);
  letter-spacing: 0.12em;
}

.footer-cta {
  display: inline-block;
  margin-top: 32px;
  padding: 14px 36px;
  border: 1px solid var(--rust);
  color: var(--rust);
  font-size: 11px;
  font-weight: 600;
  letter-spacing: 0.2em;
  text-transform: uppercase;
  text-decoration: none;
  transition: background 0.25s, color 0.25s;
  border-radius: 2px;
}
.footer-cta:hover { background: var(--rust); color: #fff; }

/* ── ANIMATIONS ── */
@keyframes fadeUp {
  from { opacity: 0; transform: translateY(24px); }
  to   { opacity: 1; transform: translateY(0); }
}

/* ── SCROLL PROGRESS ── */
.progress-bar {
  position: fixed;
  top: 0; left: 0;
  height: 3px;
  background: var(--rust);
  z-index: 1000;
  width: 0%;
  transition: width 0.1s linear;
}

/* colored section alternates */
.bg-cream { background: var(--cream); }
.bg-white  { background: #fff; }

@media (max-width: 480px) {
  .food-grid { grid-template-columns: 1fr 1fr; }
  .five-grid { grid-template-columns: 1fr 1fr; }
  .five-item:nth-child(5) { border-right: none; }
  .meal-card { padding: 20px; }
}