/* =========================================================================
   Dr. André Peixoto — Osteoporose & Sarcopenia
   Identidade visual (Manual da marca):
   Verde institucional #337321 (Pantone 364C) | Verde escuro #144D29 (357C)
   Verde oliva #A8B50A (360C) | Verde-limão #BAD405 (382C)
   Tipografia: títulos geométricos (substituto web de CODE Bold),
   corpo Helvetica Neue.
   ========================================================================= */

:root{
  --green:            #337321;   /* institucional / primária */
  --green-dark:       #144D29;   /* escuro */
  --green-deep:       #0e3a1f;   /* ainda mais escuro (rodapé/hero) */
  --olive:            #A8B50A;
  --lime:             #BAD405;
  --green-600:        #2b6a1d;
  --green-50:         #eef6ea;
  --green-100:        #dcecd3;

  --ink:              #1d2b21;   /* texto principal */
  --ink-soft:         #46564b;   /* texto secundário */
  --muted:            #6b7a70;
  --line:             #e4ebe4;
  --bg:               #ffffff;
  --bg-soft:          #f5f8f3;
  --bg-tint:          #eef6ea;
  --white:            #ffffff;

  --radius:           16px;
  --radius-sm:        10px;
  --shadow-sm:        0 1px 3px rgba(20,77,41,.08), 0 1px 2px rgba(20,77,41,.06);
  --shadow:           0 10px 30px rgba(20,77,41,.10);
  --shadow-lg:        0 24px 60px rgba(20,77,41,.16);

  --maxw:             1160px;
  --font-head:        "Montserrat", "Helvetica Neue", Helvetica, Arial, sans-serif;
  --font-body:        "Helvetica Neue", Helvetica, Arial, "Segoe UI", Roboto, sans-serif;
}

/* ---------- reset ---------- */
*,*::before,*::after{box-sizing:border-box}
html{scroll-behavior:smooth}
body{
  margin:0;
  font-family:var(--font-body);
  color:var(--ink);
  background:var(--bg);
  line-height:1.7;
  font-size:18px;
  -webkit-font-smoothing:antialiased;
  text-rendering:optimizeLegibility;
}
img{max-width:100%;height:auto;display:block}
a{color:var(--green-600);text-decoration:none}
a:hover{text-decoration:underline}
h1,h2,h3,h4{font-family:var(--font-head);color:var(--green-dark);line-height:1.18;margin:0 0 .5em;font-weight:700}
h1{font-size:clamp(2rem,4.4vw,3.05rem);letter-spacing:-.02em;font-weight:800}
h2{font-size:clamp(1.55rem,3vw,2.15rem);letter-spacing:-.01em}
h3{font-size:clamp(1.2rem,2vw,1.5rem)}
h4{font-size:1.08rem;color:var(--green)}
p{margin:0 0 1.1em}
strong{color:var(--ink);font-weight:700}
ul,ol{margin:0 0 1.2em;padding-left:1.3em}
li{margin:.35em 0}
hr{border:none;border-top:1px solid var(--line);margin:2.4rem 0}

.container{max-width:var(--maxw);margin-inline:auto;padding-inline:22px}
.narrow{max-width:820px}
.section{padding:64px 0}
.section--tint{background:var(--bg-soft)}
.section--green{background:var(--green-dark);color:#e9f3e6}
.section--green h2,.section--green h3{color:#fff}
.center{text-align:center}
.eyebrow{font-family:var(--font-head);text-transform:uppercase;letter-spacing:.14em;
  font-size:.76rem;font-weight:700;color:var(--green);margin-bottom:.7rem}
.lead{font-size:1.16rem;color:var(--ink-soft)}

/* ---------- header ---------- */
.site-header{position:sticky;top:0;z-index:60;background:rgba(255,255,255,.92);
  backdrop-filter:saturate(160%) blur(10px);border-bottom:1px solid var(--line)}
.nav{display:flex;align-items:center;gap:26px;height:74px}
.brand{display:flex;align-items:center;flex-shrink:0}
.brand img{height:46px;width:auto}
.nav-links{display:flex;align-items:center;gap:24px;margin-left:auto}
.nav-links a{font-family:var(--font-head);font-weight:600;font-size:.96rem;color:var(--green-dark);
  text-decoration:none;padding:6px 2px;position:relative}
.nav-links a:hover{color:var(--green)}
.nav-links a.btn{color:#fff}
.nav-toggle{display:none;background:none;border:0;cursor:pointer;padding:8px;margin-left:auto}
.nav-toggle span{display:block;width:26px;height:2.5px;background:var(--green-dark);margin:5px 0;border-radius:2px;transition:.25s}

/* ---------- buttons ---------- */
.btn{display:inline-flex;align-items:center;gap:.5em;font-family:var(--font-head);font-weight:700;
  font-size:.98rem;padding:13px 24px;border-radius:999px;border:2px solid transparent;cursor:pointer;
  transition:transform .12s ease, box-shadow .2s ease, background .2s;text-decoration:none;line-height:1}
.btn:hover{text-decoration:none;transform:translateY(-2px)}
.btn--primary{background:var(--green);color:#fff;box-shadow:0 8px 20px rgba(51,115,33,.28)}
.btn--primary:hover{background:var(--green-600)}
.btn--lime{background:var(--lime);color:var(--green-deep)}
.btn--lime:hover{background:#a9c204}
.btn--ghost{background:transparent;border-color:#fff;color:#fff}
.btn--ghost:hover{background:rgba(255,255,255,.12)}
.btn--outline{background:#fff;border-color:var(--green);color:var(--green)}
.btn--outline:hover{background:var(--green-50)}
.btn--lg{padding:16px 30px;font-size:1.05rem}

/* ---------- hero ---------- */
.hero{position:relative;background:
    radial-gradient(120% 120% at 85% 10%, #23632f 0%, var(--green-dark) 45%, var(--green-deep) 100%);
  color:#eaf4e6;overflow:hidden}
.hero::after{content:"";position:absolute;inset:0;opacity:.10;pointer-events:none;
  background-image:radial-gradient(circle at 20% 30%,#fff 0 2px,transparent 2px);
  background-size:34px 34px}
.hero .container{position:relative;z-index:2;display:grid;grid-template-columns:1.05fr .95fr;
  gap:44px;align-items:center;padding-top:66px;padding-bottom:66px}
.hero h1{color:#fff;margin-bottom:.35em}
.hero .lead{color:#d3e8cd;max-width:36ch}
.hero-badges{display:flex;flex-wrap:wrap;gap:10px;margin:22px 0 26px}
.hero-badge{display:inline-flex;align-items:center;gap:.45em;background:rgba(255,255,255,.10);
  border:1px solid rgba(255,255,255,.22);border-radius:999px;padding:7px 14px;font-size:.86rem;
  font-family:var(--font-head);font-weight:600}
.hero-cta{display:flex;flex-wrap:wrap;gap:14px}
.hero-figure{position:relative}
.hero-figure img{border-radius:22px;box-shadow:var(--shadow-lg);width:100%;object-fit:cover}
.hero-figure .chip{position:absolute;left:-14px;bottom:22px;background:#fff;color:var(--green-dark);
  border-radius:14px;padding:12px 16px;box-shadow:var(--shadow);font-family:var(--font-head);
  font-weight:700;font-size:.92rem;display:flex;align-items:center;gap:10px}
.hero-figure .chip b{color:var(--green);font-size:1.35rem;line-height:1}

/* ---------- breadcrumb ---------- */
.breadcrumb{font-size:.86rem;color:var(--muted);padding:16px 0 0}
.breadcrumb a{color:var(--muted)}
.breadcrumb a:hover{color:var(--green)}
.breadcrumb span{margin:0 .5em}

/* ---------- silo / cards ---------- */
.grid{display:grid;gap:22px}
.grid-2{grid-template-columns:repeat(2,1fr)}
.grid-3{grid-template-columns:repeat(3,1fr)}
.grid-4{grid-template-columns:repeat(4,1fr)}
.card{background:#fff;border:1px solid var(--line);border-radius:var(--radius);padding:26px;
  box-shadow:var(--shadow-sm);transition:transform .16s ease, box-shadow .2s ease, border-color .2s;
  display:flex;flex-direction:column}
a.card{color:inherit}
a.card:hover{text-decoration:none;transform:translateY(-4px);box-shadow:var(--shadow);border-color:var(--green-100)}
.card .ico{width:50px;height:50px;border-radius:12px;background:var(--green-50);color:var(--green);
  display:grid;place-items:center;margin-bottom:16px;flex-shrink:0}
.card .ico svg{width:26px;height:26px}
.card h3{margin-bottom:.35em}
.card p{color:var(--ink-soft);font-size:.98rem;margin-bottom:.8em}
.card .more{margin-top:auto;font-family:var(--font-head);font-weight:700;color:var(--green);font-size:.92rem}
a.card:hover .more{color:var(--green-600)}
.card--tint{background:var(--bg-tint);border-color:var(--green-100)}

/* pill / list of sub-pages inside a silo */
.silo-list{list-style:none;padding:0;margin:0;display:grid;gap:12px}
.silo-list a{display:flex;align-items:center;gap:14px;background:#fff;border:1px solid var(--line);
  border-radius:var(--radius-sm);padding:15px 18px;color:var(--ink);font-family:var(--font-head);
  font-weight:600;box-shadow:var(--shadow-sm);transition:.16s}
.silo-list a:hover{text-decoration:none;border-color:var(--green);background:var(--green-50);transform:translateX(4px)}
.silo-list .n{width:30px;height:30px;border-radius:8px;background:var(--green);color:#fff;
  display:grid;place-items:center;font-size:.85rem;flex-shrink:0}
.silo-list .arrow{margin-left:auto;color:var(--green)}

/* ---------- article ---------- */
.article{padding:26px 0 60px}
.article-head{max-width:820px}
.article-body{max-width:820px}
.article-body h2{margin-top:2.2rem;padding-top:.3rem}
.article-body h3{margin-top:1.7rem;color:var(--green-dark)}
.article-body h2::before{content:"";display:block;width:54px;height:4px;border-radius:3px;
  background:linear-gradient(90deg,var(--green),var(--lime));margin-bottom:.7rem}

/* callouts */
.callout{border-radius:var(--radius-sm);padding:18px 20px 18px 20px;margin:1.5rem 0;
  border-left:5px solid var(--green);background:var(--green-50);font-size:.98rem}
.callout h4{margin:0 0 .3em;color:var(--green-dark)}
.callout p:last-child{margin-bottom:0}
.callout--warn{border-left-color:#c9862b;background:#fdf5e8}
.callout--warn h4{color:#8a5a12}
.callout--info{border-left-color:var(--olive);background:#f7f9e4}

/* key facts / stat tiles */
.stats{display:grid;grid-template-columns:repeat(4,1fr);gap:18px}
.stat{background:#fff;border:1px solid var(--line);border-radius:var(--radius);padding:22px;text-align:center;box-shadow:var(--shadow-sm)}
.stat b{display:block;font-family:var(--font-head);font-weight:800;font-size:2rem;color:var(--green);line-height:1}
.stat span{font-size:.9rem;color:var(--ink-soft);margin-top:.4em;display:block}

/* tables */
.table-wrap{overflow-x:auto;margin:1.5rem 0;border:1px solid var(--line);border-radius:var(--radius-sm)}
table{border-collapse:collapse;width:100%;font-size:.95rem;min-width:480px}
th,td{padding:12px 16px;text-align:left;border-bottom:1px solid var(--line)}
thead th{background:var(--green-dark);color:#fff;font-family:var(--font-head);font-weight:600;font-size:.9rem}
tbody tr:nth-child(even){background:var(--bg-soft)}
tbody tr:last-child td{border-bottom:none}
caption{caption-side:bottom;font-size:.82rem;color:var(--muted);padding-top:.6em;text-align:left}

/* definition chips */
.deflist{display:grid;gap:0;border:1px solid var(--line);border-radius:var(--radius-sm);overflow:hidden}
.deflist div{display:grid;grid-template-columns:200px 1fr;gap:0}
.deflist dt{padding:12px 16px;background:var(--green-50);font-family:var(--font-head);font-weight:700;color:var(--green-dark);border-bottom:1px solid var(--line)}
.deflist dd{padding:12px 16px;margin:0;border-bottom:1px solid var(--line)}

/* FAQ accordion */
.faq details{border:1px solid var(--line);border-radius:var(--radius-sm);margin-bottom:12px;background:#fff;box-shadow:var(--shadow-sm)}
.faq summary{cursor:pointer;list-style:none;padding:18px 22px;font-family:var(--font-head);font-weight:600;
  color:var(--green-dark);display:flex;justify-content:space-between;align-items:center;gap:16px}
.faq summary::-webkit-details-marker{display:none}
.faq summary::after{content:"+";font-size:1.5rem;color:var(--green);transition:.2s;flex-shrink:0}
.faq details[open] summary::after{transform:rotate(45deg)}
.faq details[open] summary{border-bottom:1px solid var(--line)}
.faq .faq-a{padding:6px 22px 20px}
.faq .faq-a p:last-child{margin-bottom:0}

/* TOC */
.toc{background:var(--bg-tint);border:1px solid var(--green-100);border-radius:var(--radius);padding:22px 24px;margin-bottom:2rem}
.toc strong{font-family:var(--font-head);color:var(--green-dark);display:block;margin-bottom:.6em}
.toc ol{margin:0;padding-left:1.2em;columns:2;column-gap:30px}
.toc a{color:var(--ink-soft)}
.toc a:hover{color:var(--green)}

/* related / silo nav within article */
.related{background:var(--green-50);border:1px solid var(--green-100);border-radius:var(--radius);padding:24px}
.related h3{margin-top:0}
.related ul{list-style:none;padding:0;margin:0;display:grid;gap:8px}
.related a{font-family:var(--font-head);font-weight:600}

/* CTA band */
.cta-band{background:linear-gradient(120deg,var(--green-dark),var(--green));color:#fff;border-radius:22px;
  padding:44px;display:grid;grid-template-columns:1fr auto;gap:26px;align-items:center;box-shadow:var(--shadow)}
.cta-band h2{color:#fff;margin-bottom:.25em}
.cta-band p{color:#d7ecd0;margin:0}
.cta-band .actions{display:flex;gap:12px;flex-wrap:wrap}

/* author box */
.authorbox{display:flex;gap:20px;align-items:center;background:#fff;border:1px solid var(--line);
  border-radius:var(--radius);padding:22px;box-shadow:var(--shadow-sm)}
.authorbox img{width:96px;height:96px;border-radius:50%;object-fit:cover;object-position:center top;flex-shrink:0}
.authorbox .n{font-family:var(--font-head);font-weight:700;color:var(--green-dark);font-size:1.05rem}
.authorbox .r{color:var(--muted);font-size:.9rem}

/* ---------- footer ---------- */
.site-footer{background:var(--green-deep);color:#bcd3b4;padding:56px 0 26px;font-size:.94rem}
.site-footer a{color:#cfe4c7}
.site-footer a:hover{color:#fff}
.footer-grid{display:grid;grid-template-columns:1.5fr 1fr 1fr 1fr 1fr;gap:28px}
.site-footer h4{color:#fff;font-size:1rem;margin-bottom:1em}
.site-footer ul{list-style:none;padding:0;margin:0}
.site-footer li{margin:.5em 0}
.footer-brand img{height:52px;margin-bottom:14px;filter:brightness(0) invert(1)}
.footer-brand p{color:#9dbb93;max-width:34ch;font-size:.9rem}
.footer-bottom{border-top:1px solid rgba(255,255,255,.12);margin-top:40px;padding-top:22px;
  display:flex;justify-content:space-between;flex-wrap:wrap;gap:12px;color:#8fae85;font-size:.82rem}
.footer-disclaimer{background:rgba(0,0,0,.18);border-radius:12px;padding:16px 18px;margin-top:26px;
  font-size:.82rem;color:#a9c4a0;line-height:1.6}

/* misc */
.tag{display:inline-block;background:var(--green-50);color:var(--green-dark);border-radius:999px;
  padding:5px 13px;font-family:var(--font-head);font-weight:600;font-size:.78rem;margin:0 6px 6px 0}
.med-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:18px}
.med{border:1px solid var(--line);border-radius:var(--radius);padding:22px;background:#fff;box-shadow:var(--shadow-sm)}
.med h3{margin-top:0;display:flex;align-items:center;gap:10px}
.med .via{font-family:var(--font-head);font-size:.72rem;font-weight:700;text-transform:uppercase;
  letter-spacing:.06em;color:#fff;background:var(--green);border-radius:6px;padding:3px 9px}
.note-src{font-size:.82rem;color:var(--muted);border-top:1px dashed var(--line);margin-top:2.5rem;padding-top:1rem}

/* ---------- blog / artigos ---------- */
.post-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:24px}
.post-card{display:flex;flex-direction:column;background:#fff;border:1px solid var(--line);border-radius:var(--radius);
  overflow:hidden;box-shadow:var(--shadow-sm);transition:transform .16s ease, box-shadow .2s ease, border-color .2s;color:inherit}
a.post-card:hover{text-decoration:none;transform:translateY(-4px);box-shadow:var(--shadow);border-color:var(--green-100)}
.post-card .pc-top{height:8px;background:linear-gradient(90deg,var(--green),var(--lime))}
.post-card .pc-body{padding:22px 22px 24px;display:flex;flex-direction:column;flex:1}
.post-card .cat{font-family:var(--font-head);font-weight:700;text-transform:uppercase;letter-spacing:.08em;
  font-size:.7rem;color:var(--green);margin-bottom:.6em}
.post-card h3{font-size:1.14rem;margin-bottom:.4em;line-height:1.3}
.post-card p{color:var(--ink-soft);font-size:.95rem;margin-bottom:1em}
.post-card .more{margin-top:auto;font-family:var(--font-head);font-weight:700;color:var(--green);font-size:.9rem}
.post-meta{display:flex;flex-wrap:wrap;gap:8px 18px;align-items:center;color:var(--muted);font-size:.86rem;margin:.4rem 0 1.6rem}
.post-meta .cat{background:var(--green-50);color:var(--green-dark);border-radius:999px;padding:4px 12px;
  font-family:var(--font-head);font-weight:700;font-size:.72rem;text-transform:uppercase;letter-spacing:.06em}
.post-meta .avatar{width:34px;height:34px;border-radius:50%;object-fit:cover;object-position:center top;vertical-align:middle;margin-right:6px}
.takeaways{background:var(--bg-tint);border:1px solid var(--green-100);border-radius:var(--radius);padding:20px 24px;margin:1.5rem 0}
.takeaways strong{font-family:var(--font-head);color:var(--green-dark);display:block;margin-bottom:.5em}
.takeaways ul{margin:0;padding-left:1.2em}
.refs{list-style:none;padding:0;margin:.6em 0 0;counter-reset:ref}
.refs li{counter-increment:ref;position:relative;padding:10px 0 10px 34px;border-bottom:1px solid var(--line);font-size:.92rem;color:var(--ink-soft)}
.refs li::before{content:counter(ref);position:absolute;left:0;top:9px;width:24px;height:24px;background:var(--green);color:#fff;
  border-radius:6px;display:grid;place-items:center;font-family:var(--font-head);font-size:.78rem;font-weight:700}
.refs li:last-child{border-bottom:none}
.refs a{font-weight:600}
.badge-new{display:inline-block;background:var(--lime);color:var(--green-deep);font-family:var(--font-head);font-weight:700;
  font-size:.66rem;text-transform:uppercase;letter-spacing:.06em;border-radius:6px;padding:3px 8px;vertical-align:middle;margin-left:8px}
@media(max-width:940px){ .post-grid{grid-template-columns:repeat(2,1fr)} }
@media(max-width:680px){ .post-grid{grid-template-columns:1fr} }

/* ---------- Instagram ---------- */
.ig-head{display:flex;align-items:center;gap:14px;flex-wrap:wrap;justify-content:space-between}
.ig-title{display:flex;align-items:center;gap:12px}
.ig-title .ig-mark{width:44px;height:44px;border-radius:12px;display:grid;place-items:center;color:#fff;
  background:linear-gradient(45deg,#f09433,#e6683c,#dc2743,#cc2366,#bc1888);flex:none}
.ig-title .ig-mark svg{width:26px!important;height:26px!important}
.ig-handle{color:var(--muted);font-size:.95rem}
.btn--ig{color:#fff;border:none;background:linear-gradient(45deg,#f09433,#e6683c,#dc2743,#cc2366,#bc1888)}
.btn--ig:hover{filter:brightness(1.06);color:#fff}
.ig-embed{margin-top:24px}
.ig-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:16px}
.ig-card{position:relative;aspect-ratio:1/1;border-radius:14px;overflow:hidden;border:1px solid var(--line);
  display:grid;place-items:center;text-align:center;padding:16px;color:var(--green-dark);
  background:linear-gradient(135deg,var(--bg-tint),#fff);transition:transform .16s ease,box-shadow .2s}
a.ig-card:hover{transform:translateY(-4px);box-shadow:var(--shadow);text-decoration:none}
.ig-card .ig-mini{width:34px;height:34px;border-radius:9px;display:grid;place-items:center;color:#fff;margin-bottom:8px;
  background:linear-gradient(45deg,#f09433,#e6683c,#dc2743,#cc2366,#bc1888)}
.ig-card .ig-mini svg{width:20px;height:20px}
.ig-card small{font-family:var(--font-head);font-weight:700;font-size:.8rem;line-height:1.3}
.ig-note{margin-top:14px;font-size:.85rem;color:var(--muted)}
@media(max-width:820px){ .ig-grid{grid-template-columns:repeat(2,1fr)} }
.footer-ig{display:inline-flex;align-items:center;gap:8px;margin-top:14px;color:#fff;opacity:.85;font-weight:600;font-size:.9rem}
.footer-ig:hover{opacity:1;text-decoration:none}
.footer-ig svg{width:20px!important;height:20px!important}
/* blindagem contra o CSS global injetado por widgets externos (Behold) */
.ig-head svg,.footer-brand svg,.badge svg,.stat svg{max-width:100%;max-height:100%}

/* ---------- responsive ---------- */
@media(max-width:940px){
  .hero .container{grid-template-columns:1fr;padding-top:44px}
  .hero-figure{max-width:420px;margin:0 auto}
  .grid-3,.grid-4{grid-template-columns:repeat(2,1fr)}
  .stats{grid-template-columns:repeat(2,1fr)}
  .footer-grid{grid-template-columns:1fr 1fr}
  .cta-band{grid-template-columns:1fr;text-align:left}
  .med-grid{grid-template-columns:1fr}
  .toc ol{columns:1}
  .deflist div{grid-template-columns:1fr}
  .deflist dt{border-bottom:none}
}
@media(max-width:680px){
  body{font-size:17px}
  .nav-links{position:fixed;inset:74px 0 auto 0;background:#fff;flex-direction:column;align-items:stretch;
    gap:0;padding:10px 22px 22px;border-bottom:1px solid var(--line);box-shadow:var(--shadow);
    transform:translateY(-140%);transition:transform .28s ease;margin:0}
  .nav-links.open{transform:translateY(0)}
  .nav-links a{padding:14px 4px;border-bottom:1px solid var(--line)}
  .nav-links a.btn{margin-top:12px;justify-content:center}
  .nav-toggle{display:block}
  .grid-2,.grid-3,.grid-4{grid-template-columns:1fr}
  .footer-grid{grid-template-columns:1fr}
  .section{padding:48px 0}
  .cta-band{padding:30px}
}