/* ============================================================
   Peptide Dosage Guide — global stylesheet
   Type: Barlow Condensed (headings) + Poppins (body)
   Palette: navy / red accent / pale blue — research-lab look
   ============================================================ */

@import url('https://fonts.googleapis.com/css2?family=Barlow+Condensed:wght@400;500;600;700&family=Poppins:wght@300;400;500;600;700&display=swap');

:root{
  --navy-900:#012B54;
  --navy-800:#07326F;
  --navy-700:#0B3673;
  --navy-600:#0B3D92;
  --blue-500:#5D77B6;
  --blue-400:#5F8DC4;
  --cyan:#41b2e2;
  --red:#D00E26;
  --red-dark:#a60a1e;
  --bg:#F4F7FC;
  --blue-pale:#D9E8FF;
  --white:#FEFEFE;
  --ink:#15203a;
  --muted:#5a6781;
  --line:#dfe6f2;
  --shadow:0 6px 24px rgba(1,43,84,.08);
  --shadow-lg:0 18px 50px rgba(1,43,84,.14);
  --radius:14px;
  --radius-sm:9px;
  --font-head:'Barlow Condensed',system-ui,sans-serif;
  --font-body:'Poppins',system-ui,-apple-system,sans-serif;
  --wrap:1180px;
}

*{box-sizing:border-box}
html{scroll-behavior:smooth;-webkit-text-size-adjust:100%}
body{
  margin:0;font-family:var(--font-body);color:var(--ink);
  background:var(--white);font-size:16px;line-height:1.7;font-weight:400;
}
img{max-width:100%;height:auto;display:block}
a{color:var(--navy-700);text-decoration:none;transition:color .15s}
a:hover{color:var(--red)}

h1,h2,h3,h4,h5{font-family:var(--font-head);color:var(--navy-900);line-height:1.08;margin:0 0 .5em;font-weight:600;letter-spacing:.2px}
h1{font-size:clamp(2.2rem,4.5vw,3.6rem);text-transform:none}
h2{font-size:clamp(1.7rem,3vw,2.4rem)}
h3{font-size:clamp(1.3rem,2.2vw,1.6rem);font-weight:600}
h4{font-size:1.18rem;font-weight:600}
p{margin:0 0 1rem}
.wrap{max-width:var(--wrap);margin:0 auto;padding:0 22px}
.narrow{max-width:860px}
section{padding:64px 0}
.eyebrow{font-family:var(--font-head);text-transform:uppercase;letter-spacing:2.5px;
  font-weight:600;color:var(--red);font-size:.95rem;margin-bottom:.6rem;display:block}

/* ---------- buttons ---------- */
.btn{display:inline-flex;align-items:center;gap:.5em;font-family:var(--font-head);
  font-weight:600;font-size:1.05rem;letter-spacing:.5px;text-transform:uppercase;
  padding:.72em 1.7em;border-radius:50px;border:2px solid transparent;cursor:pointer;
  transition:.18s;line-height:1}
.btn-primary{background:var(--red);color:#fff;border-color:var(--red)}
.btn-primary:hover{background:var(--red-dark);border-color:var(--red-dark);color:#fff;transform:translateY(-2px)}
.btn-navy{background:var(--navy-700);color:#fff}
.btn-navy:hover{background:var(--navy-900);color:#fff;transform:translateY(-2px)}
.btn-ghost{background:transparent;color:var(--navy-700);border-color:var(--navy-700)}
.btn-ghost:hover{background:var(--navy-700);color:#fff}
.btn-light{background:#fff;color:var(--navy-700);border-color:#fff}
.btn-light:hover{background:var(--blue-pale);color:var(--navy-900)}

/* ---------- header / nav ---------- */
.topbar{background:var(--navy-900);color:#cfe0ff;font-size:.82rem;text-align:center;
  padding:8px 12px;font-family:var(--font-head);letter-spacing:1px;text-transform:uppercase}
.site-header{position:sticky;top:0;z-index:60;background:rgba(255,255,255,.96);
  backdrop-filter:blur(8px);border-bottom:1px solid var(--line)}
.nav{display:flex;align-items:center;justify-content:space-between;height:72px;gap:18px}
.brand{display:flex;align-items:center;gap:10px;font-family:var(--font-head);font-weight:700;
  font-size:1.5rem;color:var(--navy-900);letter-spacing:.3px}
.brand:hover{color:var(--navy-900)}
.brand .mark{width:34px;height:34px;flex:0 0 34px}
.brand small{display:block;font-family:var(--font-body);font-weight:500;font-size:.6rem;
  letter-spacing:2px;text-transform:uppercase;color:var(--red);margin-top:-3px}
.menu{display:flex;align-items:center;gap:4px;list-style:none;margin:0;padding:0}
.menu>li{position:relative}
.menu>li>a{display:flex;align-items:center;gap:5px;font-family:var(--font-head);font-weight:500;
  font-size:1.06rem;text-transform:uppercase;letter-spacing:.6px;color:var(--navy-800);
  padding:10px 14px;border-radius:8px}
.menu>li>a:hover,.menu>li.open>a{color:var(--red);background:var(--bg)}
.menu .caret{width:9px;height:9px;border-right:2px solid currentColor;border-bottom:2px solid currentColor;
  transform:rotate(45deg);margin-top:-3px;opacity:.7}
.dropdown{position:absolute;top:calc(100% + 6px);left:0;min-width:248px;background:#fff;
  border:1px solid var(--line);border-radius:12px;box-shadow:var(--shadow-lg);padding:8px;
  opacity:0;visibility:hidden;transform:translateY(8px);transition:.16s;list-style:none;margin:0}
.menu>li.open .dropdown{opacity:1;visibility:visible;transform:translateY(0)}
.dropdown li a{display:block;padding:9px 12px;border-radius:8px;font-size:.95rem;color:var(--ink);font-weight:400}
.dropdown li a:hover{background:var(--bg);color:var(--red)}
.nav-cta{display:flex;align-items:center;gap:10px}
.hamburger{display:none;background:none;border:0;cursor:pointer;padding:8px}
.hamburger span{display:block;width:26px;height:2.5px;background:var(--navy-900);margin:5px 0;transition:.2s;border-radius:2px}

/* ---------- hero ---------- */
.hero{background:linear-gradient(135deg,var(--navy-900),var(--navy-700) 55%,var(--navy-600));
  color:#fff;position:relative;overflow:hidden}
.hero:after{content:"";position:absolute;right:-12%;top:-30%;width:560px;height:560px;border-radius:50%;
  background:radial-gradient(circle,rgba(65,178,226,.28),transparent 65%)}
.hero .wrap{position:relative;z-index:2}
.hero h1,.hero h2{color:#fff}
.hero p{color:#d6e3fb;font-size:1.12rem;max-width:620px}
.hero .eyebrow{color:var(--cyan)}

/* ---------- breadcrumb ---------- */
.crumb{background:var(--bg);border-bottom:1px solid var(--line);font-size:.85rem;
  font-family:var(--font-head);letter-spacing:.6px;text-transform:uppercase}
.crumb .wrap{padding-top:13px;padding-bottom:13px}
.crumb a{color:var(--blue-500)}.crumb span{color:var(--muted)}

/* ---------- cards ---------- */
.grid{display:grid;gap:24px}
.grid-3{grid-template-columns:repeat(3,1fr)}
.grid-2{grid-template-columns:repeat(2,1fr)}
.grid-4{grid-template-columns:repeat(4,1fr)}
.card{background:#fff;border:1px solid var(--line);border-radius:var(--radius);
  box-shadow:var(--shadow);overflow:hidden;transition:.2s;display:flex;flex-direction:column}
.card:hover{transform:translateY(-4px);box-shadow:var(--shadow-lg);border-color:var(--blue-pale)}
.card .card-top{background:linear-gradient(135deg,var(--navy-700),var(--navy-600));height:8px}
.card .card-body{padding:22px;flex:1;display:flex;flex-direction:column}
.card h3{margin-bottom:.35em}
.card .tag{font-family:var(--font-head);font-size:.78rem;letter-spacing:1.5px;text-transform:uppercase;
  color:var(--red);font-weight:600;margin-bottom:.5em}
.card p{color:var(--muted);font-size:.95rem;flex:1}
.card .btn{margin-top:14px;align-self:flex-start}

/* ---------- protocol layout ---------- */
.protocol{display:grid;grid-template-columns:260px 1fr;gap:46px;align-items:start}
.toc{position:sticky;top:96px;background:var(--bg);border:1px solid var(--line);border-radius:12px;padding:20px}
.toc h4{font-family:var(--font-head);text-transform:uppercase;letter-spacing:1px;font-size:.95rem;
  color:var(--navy-900);margin-bottom:.7em;border-bottom:2px solid var(--red);padding-bottom:.5em}
.toc ol{list-style:none;margin:0;padding:0;counter-reset:t}
.toc li{margin:0}
.toc a{display:block;padding:6px 0;font-size:.88rem;color:var(--muted);border-bottom:1px dotted var(--line)}
.toc a:hover{color:var(--red)}
.content h2{margin-top:1.6em;padding-top:.2em;scroll-margin-top:90px}
.content h2:first-child{margin-top:0}
.content ul,.content ol{padding-left:1.2em;margin:0 0 1.1rem}
.content li{margin-bottom:.45em}

/* ---------- dosage chart / tables ---------- */
.dose-chart{background:linear-gradient(135deg,var(--navy-900),var(--navy-700));color:#fff;
  border-radius:var(--radius);padding:26px 28px;margin:0 0 26px;box-shadow:var(--shadow-lg)}
.dose-chart h3{color:#fff;margin-bottom:.6em}
.dose-chart .rows{display:grid;grid-template-columns:repeat(2,1fr);gap:14px}
.dose-chart .row{background:rgba(255,255,255,.08);border:1px solid rgba(255,255,255,.14);
  border-radius:10px;padding:12px 14px}
.dose-chart .row b{display:block;font-family:var(--font-head);letter-spacing:1px;text-transform:uppercase;
  font-size:.78rem;color:var(--cyan);margin-bottom:3px}
.dose-chart .row span{font-size:1.05rem;font-weight:500}

.table-wrap{overflow-x:auto;margin:0 0 1.4rem;border-radius:12px;border:1px solid var(--line)}
table{border-collapse:collapse;width:100%;font-size:.92rem;background:#fff;min-width:560px}
thead th{background:var(--navy-700);color:#fff;font-family:var(--font-head);text-transform:uppercase;
  letter-spacing:.8px;font-weight:500;text-align:left;padding:12px 15px;font-size:.92rem}
tbody td{padding:11px 15px;border-bottom:1px solid var(--line)}
tbody tr:nth-child(even){background:var(--bg)}
tbody tr:hover{background:var(--blue-pale)}
caption{caption-side:bottom;font-size:.8rem;color:var(--muted);padding-top:8px;text-align:left}

/* ---------- callouts ---------- */
.callout{border-radius:12px;padding:18px 20px;margin:1.4rem 0;border-left:5px solid var(--blue-500);
  background:var(--bg);font-size:.96rem}
.callout.warn{border-left-color:var(--red);background:#fdf1f2}
.callout.tip{border-left-color:var(--cyan);background:#eef9fe}
.callout strong{font-family:var(--font-head);letter-spacing:.5px;text-transform:uppercase;font-size:.95rem}
.callout p:last-child{margin-bottom:0}

.disclaimer-box{background:var(--navy-900);color:#cdddf5;border-radius:12px;padding:22px 24px;
  font-size:.86rem;line-height:1.6;margin:2rem 0}
.disclaimer-box strong{color:#fff;font-family:var(--font-head);letter-spacing:.5px}

/* ---------- references ---------- */
.refs{font-size:.84rem;color:var(--muted)}
.refs ol{padding-left:1.4em}
.refs li{margin-bottom:.5em;word-break:break-word}
.refs a{color:var(--blue-500)}

/* related */
.related a{display:block;padding:12px 16px;background:var(--bg);border:1px solid var(--line);
  border-radius:10px;margin-bottom:10px;font-family:var(--font-head);font-size:1.05rem;letter-spacing:.4px;
  display:flex;justify-content:space-between;align-items:center}
.related a:hover{border-color:var(--red);color:var(--red);background:#fff}
.related a:after{content:"→";opacity:.5}

/* badges / pills */
.pill{display:inline-block;background:var(--blue-pale);color:var(--navy-800);font-family:var(--font-head);
  font-size:.8rem;letter-spacing:1px;text-transform:uppercase;padding:4px 12px;border-radius:30px;margin:0 6px 6px 0;font-weight:500}
.pill.red{background:#fde3e6;color:var(--red)}

/* ---------- calculator ---------- */
.calc{background:#fff;border:1px solid var(--line);border-radius:var(--radius);box-shadow:var(--shadow);
  padding:28px;max-width:720px;margin:0 auto}
.calc .field{margin-bottom:18px}
.calc label{display:block;font-family:var(--font-head);text-transform:uppercase;letter-spacing:.8px;
  font-size:.92rem;color:var(--navy-800);margin-bottom:6px;font-weight:500}
.calc input,.calc select{width:100%;padding:12px 14px;border:1.5px solid var(--line);border-radius:9px;
  font-family:var(--font-body);font-size:1rem;background:var(--bg)}
.calc input:focus,.calc select:focus{outline:none;border-color:var(--navy-600);background:#fff}
.calc .row2{display:grid;grid-template-columns:1fr 1fr;gap:16px}
.calc-result{margin-top:22px;background:linear-gradient(135deg,var(--navy-900),var(--navy-700));
  color:#fff;border-radius:12px;padding:22px;text-align:center}
.calc-result .big{font-family:var(--font-head);font-size:2.6rem;color:var(--cyan);line-height:1;margin:6px 0}
.calc-result small{color:#bcd0f0;letter-spacing:.5px}

/* ---------- footer ---------- */
.site-footer{background:var(--navy-900);color:#aebfdc;padding:60px 0 26px;font-size:.92rem}
.site-footer h4{color:#fff;font-size:1.15rem;letter-spacing:1px;text-transform:uppercase;margin-bottom:1em}
.footer-grid{display:grid;grid-template-columns:1.6fr 1fr 1fr 1.4fr;gap:36px}
.site-footer a{color:#aebfdc;display:block;padding:5px 0}
.site-footer a:hover{color:var(--cyan)}
.site-footer .brand{color:#fff;margin-bottom:14px}
.footer-tag{color:#8fa3c6;font-size:.9rem;line-height:1.6}
.newsletter input{width:100%;padding:11px 13px;border-radius:8px;border:0;margin-bottom:10px;font-family:var(--font-body)}
.footer-legal{border-top:1px solid rgba(255,255,255,.12);margin-top:40px;padding-top:22px;
  display:flex;flex-wrap:wrap;justify-content:space-between;gap:14px;font-size:.8rem;color:#7e92b6}
.footer-legal .links a{display:inline-block;padding:0 10px;border-right:1px solid rgba(255,255,255,.2)}
.footer-legal .links a:last-child{border-right:0}
.footer-disc{font-size:.76rem;color:#6f83a8;line-height:1.6;margin-top:18px}

/* ---------- misc utility ---------- */
.section-light{background:var(--bg)}
.section-navy{background:var(--navy-900);color:#fff}
.section-navy h2,.section-navy h3{color:#fff}
.center{text-align:center}
.lead{font-size:1.15rem;color:var(--muted)}
.mt0{margin-top:0}.mb0{margin-bottom:0}
.steps{counter-reset:s;list-style:none;padding:0}
.steps li{position:relative;padding:0 0 16px 52px;margin:0}
.steps li:before{counter-increment:s;content:counter(s);position:absolute;left:0;top:0;
  width:36px;height:36px;background:var(--red);color:#fff;border-radius:50%;display:grid;place-items:center;
  font-family:var(--font-head);font-weight:600;font-size:1.1rem}
.steps li:not(:last-child):after{content:"";position:absolute;left:17px;top:38px;bottom:2px;width:2px;background:var(--line)}

/* ---------- responsive ---------- */
@media(max-width:980px){
  .protocol{grid-template-columns:1fr}
  .toc{position:static;margin-bottom:24px}
  .grid-3,.grid-4{grid-template-columns:repeat(2,1fr)}
  .footer-grid{grid-template-columns:1fr 1fr}
  .dose-chart .rows{grid-template-columns:1fr}
}
@media(max-width:760px){
  .menu{position:fixed;inset:72px 0 auto 0;background:#fff;flex-direction:column;align-items:stretch;
    padding:14px;gap:0;border-bottom:1px solid var(--line);box-shadow:var(--shadow-lg);
    transform:translateY(-120%);transition:.25s;max-height:calc(100vh - 72px);overflow:auto}
  .menu.show{transform:translateY(0)}
  .menu>li>a{padding:14px 10px;border-bottom:1px solid var(--line)}
  .dropdown{position:static;opacity:1;visibility:visible;transform:none;box-shadow:none;border:0;
    padding:0 0 8px 14px;display:none}
  .menu>li.open .dropdown{display:block}
  .hamburger{display:block}
  .nav-cta .btn{display:none}
  .grid-3,.grid-4,.grid-2{grid-template-columns:1fr}
  .footer-grid{grid-template-columns:1fr}
  .calc .row2{grid-template-columns:1fr}
  section{padding:48px 0}
}