/* ==========================================================================
   MUSCLE-META MATRIX™ • BRAND TOKENS
   ========================================================================== */
:root{
  --teal:#009090; --teal-dark:#006b6b; --teal-light:#00b3b3; --teal-muted:#e6f5f5; --teal-tint:#f0f9f9;
  --gold:#D4AF37; --gold-dark:#B5952F; --gold-light:#e3c56a; --gold-muted:#faf6e8;
  --purple:#7c3aed; --purple-dark:#6d28d9; --purple-muted:#f3f0fd;
  --green:#16a34a; --green-dark:#15803d; --green-muted:#f0fdf4;
  --ink:#1a2332; --ink-soft:#344256; --ink-muted:#6b7b8f; --ink-faint:#a8b3c2;
  --surface:#f7f6f3; --surface-tint:#fdfcfa; --border:#e8e6e1; --border-soft:#f0eeea; --white:#ffffff;
  --tier-1:#009090; --tier-2:#3b82f6; --tier-3:#f59e0b; --tier-4:#f97316; --tier-5:#dc2626;
  --tier-1-muted:#e6f5f5; --tier-2-muted:#eff6ff; --tier-3-muted:#fef3c7; --tier-4-muted:#ffedd5; --tier-5-muted:#fee2e2;
  --font-display:'Cormorant Garamond','Cormorant',Georgia,serif;
  --font-body:'Outfit','Helvetica Neue',Arial,sans-serif;
  --fs-eyebrow:11px; --tr-eyebrow:0.18em;
  --fs-caption:12px; --fs-micro:13px; --fs-body:16px; --fs-lede:19px;
  --fs-h4:22px; --fs-h3:28px; --fs-h2:40px; --fs-h1:64px; --fs-display:88px;
  --fw-regular:400; --fw-medium:500; --fw-semi:600; --fw-bold:700;
  --s-1:4px; --s-2:8px; --s-3:12px; --s-4:16px; --s-5:24px; --s-6:32px; --s-7:48px; --s-8:64px; --s-9:96px; --s-10:128px;
  --content-max:1200px; --content-narrow:820px; --gutter:32px; --gutter-mobile:20px;
  --r-1:6px; --r-2:10px; --r-3:14px; --r-4:20px; --r-5:28px; --r-pill:999px;
  --shadow-xs:0 1px 2px rgba(26,35,50,.04); --shadow-sm:0 2px 8px rgba(26,35,50,.05);
  --shadow-md:0 6px 20px rgba(26,35,50,.07); --shadow-lg:0 12px 40px rgba(26,35,50,.08);
  --shadow-teal:0 8px 30px rgba(0,144,144,.15); --shadow-gold:0 4px 16px rgba(212,175,55,.25);
  --ease-out:cubic-bezier(.16,1,.3,1); --dur-fast:150ms; --dur-base:240ms; --dur-slow:420ms; --dur-reveal:900ms;
  --z-nav:50; --z-modal:100;
}
*,*::before,*::after{box-sizing:border-box}
html{scroll-behavior:smooth}
html,body{margin:0;padding:0;background:var(--surface);color:var(--ink-soft);font-family:var(--font-body);font-size:var(--fs-body);line-height:1.65;-webkit-font-smoothing:antialiased;-moz-osx-font-smoothing:grayscale}
h1,h2,h3,h4,h5{font-family:var(--font-display);color:var(--ink);font-weight:var(--fw-bold);letter-spacing:-.01em;margin:0}
h1{font-size:var(--fs-h1);line-height:1.05;letter-spacing:-.02em}
h2{font-size:var(--fs-h2);line-height:1.12;letter-spacing:-.015em}
h3{font-size:var(--fs-h3);line-height:1.2}
h4{font-size:var(--fs-h4);line-height:1.25}
p{margin:0;color:var(--ink-soft)}
em{font-style:italic}
a{color:var(--teal);text-decoration:none;transition:color var(--dur-fast) var(--ease-out)}
a:hover{color:var(--gold-dark)}
button{font-family:var(--font-body)}
sup{font-size:58%;font-weight:var(--fw-semi)}
::selection{background:var(--teal-muted);color:var(--ink)}
*:focus-visible{outline:2px solid var(--teal);outline-offset:2px}

.eyebrow{font-size:var(--fs-eyebrow);font-weight:var(--fw-semi);letter-spacing:var(--tr-eyebrow);text-transform:uppercase;color:var(--teal)}
.eyebrow-muted{color:var(--ink-muted)}
.eyebrow-gold{color:var(--gold-dark)}
.lede{font-size:var(--fs-lede);line-height:1.6;color:var(--ink-soft)}
.serif-italic{font-family:var(--font-display);font-style:italic;font-weight:var(--fw-medium);color:var(--teal)}
.micro{font-size:var(--fs-micro);color:var(--ink-muted)}

.mmm-btn{display:inline-flex;align-items:center;justify-content:center;gap:10px;font-size:15px;font-weight:var(--fw-semi);letter-spacing:.01em;border-radius:var(--r-pill);padding:14px 28px;border:1.5px solid transparent;cursor:pointer;transition:all var(--dur-base) var(--ease-out);text-decoration:none;line-height:1;min-height:48px}
.mmm-btn-primary{background:var(--teal);color:var(--white);box-shadow:var(--shadow-sm)}
.mmm-btn-primary:hover{background:var(--ink);border-color:var(--gold);box-shadow:var(--shadow-gold);transform:translateY(-1px)}
.mmm-btn-ghost{background:transparent;color:var(--ink);border-color:var(--border)}
.mmm-btn-ghost:hover{border-color:var(--teal);color:var(--teal);background:var(--teal-tint)}
.mmm-btn-gold{background:var(--gold);color:var(--ink);box-shadow:var(--shadow-gold)}
.mmm-btn-gold:hover{background:var(--gold-dark);color:var(--white)}
.mmm-btn-lg{padding:18px 36px;font-size:16px}
.mmm-btn-sm{padding:11px 20px;font-size:13px;min-height:44px}

.mmm-card{background:var(--white);border:1px solid var(--border);border-radius:var(--r-3);padding:var(--s-6);transition:all var(--dur-base) var(--ease-out)}
.mmm-card-hover:hover{transform:translateY(-3px);box-shadow:var(--shadow-lg);border-color:transparent}
.mmm-container{max-width:var(--content-max);margin:0 auto;padding:0 var(--gutter)}
.mmm-narrow{max-width:var(--content-narrow);margin:0 auto}
.mmm-section{padding:var(--s-9) 0}
.mmm-section-sm{padding:var(--s-7) 0}

.mmm-grain::before{content:"";position:absolute;inset:0;pointer-events:none;z-index:1;opacity:.018;
  background-image:url("data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' width='240' height='240' viewBox='0 0 240 240'><filter id='n'><feTurbulence type='fractalNoise' baseFrequency='0.9' numOctaves='2' stitchTiles='stitch'/><feColorMatrix values='0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1 0'/></filter><rect width='100%25' height='100%25' filter='url(%23n)'/></svg>");
  mix-blend-mode:multiply}

.mmm-reveal{opacity:0;transform:translateY(24px);transition:opacity var(--dur-reveal) var(--ease-out),transform var(--dur-reveal) var(--ease-out)}
.mmm-reveal.is-visible{opacity:1;transform:none}
.mmm-reveal-delay-1{transition-delay:80ms}.mmm-reveal-delay-2{transition-delay:160ms}.mmm-reveal-delay-3{transition-delay:240ms}
@media(prefers-reduced-motion:reduce){.mmm-reveal{opacity:1;transform:none;transition:none}html{scroll-behavior:auto}}


/* =============================================================================
   SHARED SITE CHROME — header, footer, hub cards
   Every page on muscle-meta.com links this file. Nothing here may be
   overridden with a literal color or font: change the token, not the usage.
   ========================================================================== */
.mm-nav{position:sticky;top:0;z-index:50;background:rgba(247,246,243,.72);backdrop-filter:blur(16px);-webkit-backdrop-filter:blur(16px);border-bottom:1px solid transparent;transition:all 300ms ease}
.mm-nav.scrolled{background:rgba(247,246,243,.93);border-bottom-color:rgba(0,144,144,.15)}
.mm-nav-inner{display:flex;align-items:center;justify-content:space-between;gap:var(--s-5);padding:14px var(--gutter);max-width:var(--content-max);margin:0 auto}
.mm-logo{font-family:var(--font-display);font-size:20px;font-weight:700;color:var(--ink);white-space:nowrap;line-height:1.2;text-decoration:none}
.mm-logo span{display:block;font-family:var(--font-body);font-size:10px;font-weight:600;letter-spacing:.16em;text-transform:uppercase;color:var(--ink-muted)}
.mm-navlinks{display:flex;gap:var(--s-5);align-items:center}
.mm-navlinks a{font-size:13px;font-weight:600;color:var(--ink-soft);text-decoration:none}
.mm-navlinks a:hover{color:var(--teal)}
@media(max-width:900px){.mm-navlinks{display:none}}

.mm-footer{background:var(--ink);color:var(--ink-faint);padding:var(--s-7) 0;margin-top:var(--s-8)}
.mm-footer a{color:var(--ink-faint);text-decoration:underline;text-underline-offset:3px}
.mm-footer a:hover{color:var(--white)}
.mm-footer p{color:var(--ink-faint);font-size:13px}
.mm-footer .wordmark{font-family:var(--font-display);color:var(--white);font-size:19px;font-weight:700}

.mm-card-grid{display:grid;grid-template-columns:repeat(auto-fill,minmax(300px,1fr));gap:var(--s-5)}
.mm-asset{display:block;background:var(--white);border:1px solid var(--border);border-top:3px solid var(--teal);border-radius:var(--r-3);padding:var(--s-6);text-decoration:none;transition:transform var(--dur-base) var(--ease-out),box-shadow var(--dur-base) var(--ease-out)}
.mm-asset:hover{transform:translateY(-3px);box-shadow:var(--shadow-lg)}
.mm-asset .kind{font-size:10px;font-weight:700;letter-spacing:.14em;text-transform:uppercase;color:var(--ink-muted)}
.mm-asset h3{margin-top:var(--s-3)}
.mm-asset p{font-size:14.5px;margin-top:var(--s-3)}
.mm-asset.pillar-1{border-top-color:var(--teal)}
.mm-asset.pillar-2{border-top-color:var(--gold)}
.mm-asset.pillar-3{border-top-color:var(--purple)}
.mm-asset.pillar-4{border-top-color:var(--green)}

/* Mobile navigation — the links collapse into a disclosure below 900px.
   Previously they simply disappeared, which stranded every phone visitor. */
.mm-navtoggle{display:none;background:none;border:1.5px solid var(--border);border-radius:var(--r-2);width:44px;height:44px;cursor:pointer;align-items:center;justify-content:center}
.mm-navtoggle span{display:block;width:18px;height:2px;background:var(--ink);position:relative}
.mm-navtoggle span::before,.mm-navtoggle span::after{content:"";position:absolute;left:0;width:18px;height:2px;background:var(--ink)}
.mm-navtoggle span::before{top:-6px}
.mm-navtoggle span::after{top:6px}
@media(max-width:900px){
  .mm-navtoggle{display:flex}
  .mm-navlinks{display:none;position:absolute;top:100%;left:0;right:0;background:var(--surface-tint);border-bottom:1px solid var(--border);flex-direction:column;align-items:stretch;gap:0;padding:var(--s-2) var(--gutter) var(--s-4)}
  .mm-navlinks.open{display:flex}
  .mm-navlinks a{padding:14px 0;font-size:16px;border-bottom:1px solid var(--border-soft);min-height:48px;display:flex;align-items:center}
  .mm-nav{position:relative}
}

/* Email capture — the single component every free asset ends with */
.mm-capture{background:var(--teal-tint);border:1.5px solid rgba(0,144,144,.25);border-radius:var(--r-4);padding:var(--s-6);display:grid;grid-template-columns:1fr auto;gap:var(--s-5);align-items:center}
@media(max-width:760px){.mm-capture{grid-template-columns:1fr}}
.mm-capture form{display:flex;gap:var(--s-3);flex-wrap:wrap}
.mm-capture input[type=email]{flex:1;min-width:220px;padding:13px 14px;border:1.5px solid var(--border);border-radius:var(--r-2);font-family:var(--font-body);font-size:16px;min-height:48px;background:var(--white)}
.mm-capture input[type=email]:focus{outline:none;border-color:var(--teal)}
.mm-capture .status{font-size:13px;margin-top:var(--s-3);color:var(--ink-muted)}
.mm-capture .status.ok{color:var(--teal-dark);font-weight:600}

/* =============================================================================
   PRINT — clinical handouts and results get printed. Make that not embarrassing.
   ========================================================================== */
@media print{
  .mm-nav,.mm-navtoggle,.mm-capture,.mmm-btn{display:none !important}
  body{background:#fff;color:#000;font-size:11pt}
  .mm-footer{background:none;color:#000;border-top:1px solid #000;margin-top:24pt}
  .mm-footer p,.mm-footer .wordmark{color:#000}
  a{color:#000;text-decoration:underline}
  a[href^="http"]::after{content:" (" attr(href) ")";font-size:9pt;color:#444}
  .mmm-card,.mm-asset{border:1px solid #999;break-inside:avoid}
  h1,h2,h3,h4{break-after:avoid}
}