:root {
  --primary-bg: #F0F2F5;
  --primary-accent: #3498DB;
  --secondary-accent: #2ECC71;
  --danger-accent: #E74C3C;
  --text-primary: #2c3e50;
  --text-secondary: #7f8c8d;
  --border-color: #ecf0f1;
  --white: #ffffff;
  --shadow: 0 2px 8px rgba(0, 0, 0, 0.08);
  --shadow-hover: 0 4px 16px rgba(0, 0, 0, 0.12);
}

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

html {
  scroll-behavior: smooth;
}

body {
  font-family: "Open Sans", sans-serif;
  color: var(--text-primary);
  background-color: var(--primary-bg);
  line-height: 1.6;
  font-size: 16px;
}

h1, h2, h3, h4, h5, h6 {
  font-family: "Lato", sans-serif;
  font-weight: 700;
  margin-bottom: 1rem;
  line-height: 1.3;
  color: var(--text-primary);
}

h1 {
  font-size: 3rem;
  font-weight: 700;
  line-height: 1.2;
}

h2 {
  font-size: 2.25rem;
  font-weight: 700;
  margin-bottom: 1.5rem;
}

h3 {
  font-size: 1.5rem;
  font-weight: 700;
  margin-bottom: 1rem;
}

p {
  margin-bottom: 1rem;
  color: var(--text-primary);
  line-height: 1.8;
}

a {
  color: var(--primary-accent);
  text-decoration: none;
  transition: color 0.3s ease;
}

a:hover {
  color: var(--secondary-accent);
}

/* Header and Navigation */
header {
  background-color: var(--white);
  position: fixed;
  top: 0;
  left: 0;
  right: 0;
  z-index: 1000;
  box-shadow: var(--shadow);
  transition: all 0.3s ease;
}

header.scrolled {
  padding: 0.75rem 0;
}

.navbar {
  display: flex;
  justify-content: space-between;
  align-items: center;
  padding: 1.5rem 0;
  max-width: 1200px;
  margin: 0 auto;
  padding-left: 2rem;
  padding-right: 2rem;
}

.logo {
  font-size: 1.5rem;
  font-weight: 700;
  color: var(--primary-accent);
  display: flex;
  align-items: center;
  gap: 0.5rem;
}

.logo img {
  height: 40px;
  width: 40px;
  object-fit: contain;
}

.logo:hover {
  color: var(--secondary-accent);
}

.nav-links {
  display: flex;
  list-style: none;
  gap: 2rem;
  align-items: center;
}

.nav-links a {
  color: var(--text-primary);
  font-weight: 500;
  font-size: 0.95rem;
  transition: color 0.3s ease;
}

.nav-links a:hover {
  color: var(--primary-accent);
}

.mobile-menu-toggle {
  display: none;
  background: none;
  border: none;
  cursor: pointer;
  font-size: 1.5rem;
  color: var(--text-primary);
}

/* Main Content */
main {
  margin-top: 80px;
  min-height: calc(100vh - 80px);
}

/* Hero Section */
.hero {
  background: linear-gradient(rgba(0, 0, 0, 0.3), rgba(0, 0, 0, 0.3)), url("../images/hero-male-nutrition.jpg") center/cover no-repeat;
  min-height: 70vh;
  display: flex;
  align-items: center;
  justify-content: center;
  text-align: center;
  color: var(--white);
  position: relative;
}

.hero-content {
  max-width: 800px;
  padding: 2rem;
  z-index: 1;
}

.hero h1 {
  font-size: 3.5rem;
  color: var(--white);
  margin-bottom: 1.5rem;
  text-shadow: 0 2px 4px rgba(0, 0, 0, 0.3);
}

.hero p {
  font-size: 1.25rem;
  color: var(--white);
  text-shadow: 0 1px 3px rgba(0, 0, 0, 0.3);
}

/* Section Blocks */
.section {
  padding: 80px 0;
  background-color: var(--white);
  position: relative;
}

.section:nth-child(even) {
  background-color: var(--primary-bg);
}

.section-container {
  max-width: 1200px;
  margin: 0 auto;
  padding: 0 2rem;
}

/* Two Column Layout */
.two-column {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 3rem;
  align-items: center;
}

.two-column.reverse {
  grid-template-columns: 1fr 1fr;
}

.two-column.reverse .content {
  order: 2;
}

.two-column.reverse .image {
  order: 1;
}

.two-column .image img {
  width: 100%;
  height: auto;
  border-radius: 8px;
  box-shadow: var(--shadow);
  transition: transform 0.3s ease, box-shadow 0.3s ease;
  max-height: 400px;
  object-fit: cover;
}

.two-column .image img:hover {
  transform: translateY(-4px);
  box-shadow: var(--shadow-hover);
}

.two-column .content h2 {
  margin-bottom: 1.5rem;
}

.two-column .content ul,
.two-column .content ol {
  margin-left: 1.5rem;
  margin-bottom: 1.5rem;
}

.two-column .content li {
  margin-bottom: 0.75rem;
  line-height: 1.8;
}

/* Card Grid */
.card-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
  gap: 2rem;
}

.card {
  background-color: var(--white);
  padding: 2rem;
  border-radius: 8px;
  box-shadow: var(--shadow);
  transition: all 0.3s ease;
}

.card:hover {
  box-shadow: var(--shadow-hover);
  transform: translateY(-4px);
}

.card-image {
  width: 100%;
  height: 250px;
  object-fit: cover;
  border-radius: 6px;
  margin-bottom: 1.5rem;
}

.card h3 {
  margin-bottom: 1rem;
  color: var(--primary-accent);
}

.card p {
  color: var(--text-secondary);
  margin-bottom: 1.5rem;
}

/* Table */
.table-container {
  overflow-x: auto;
  margin: 2rem 0;
}

table {
  width: 100%;
  border-collapse: collapse;
  background-color: var(--white);
  box-shadow: var(--shadow);
}

th {
  background-color: var(--primary-accent);
  color: var(--white);
  padding: 1rem;
  text-align: left;
  font-weight: 700;
}

td {
  padding: 1rem;
  border-bottom: 1px solid var(--border-color);
}

tr:hover {
  background-color: var(--primary-bg);
}

/* Buttons */
.btn {
  display: inline-block;
  padding: 0.75rem 1.75rem;
  background-color: var(--primary-accent);
  color: var(--white);
  border: 2px solid var(--primary-accent);
  border-radius: 6px;
  font-weight: 600;
  font-size: 1rem;
  cursor: pointer;
  transition: all 0.3s ease;
  text-decoration: none;
  text-align: center;
}

.btn:hover {
  background-color: transparent;
  color: var(--primary-accent);
  box-shadow: var(--shadow-hover);
  transform: translateY(-2px);
}

.btn-secondary {
  background-color: var(--secondary-accent);
  border-color: var(--secondary-accent);
}

.btn-secondary:hover {
  color: var(--secondary-accent);
}

/* CTA Section */
.cta-section {
  text-align: center;
  padding: 4rem 2rem;
  background: linear-gradient(135deg, var(--primary-accent), var(--secondary-accent));
  color: var(--white);
  border-radius: 8px;
  margin: 3rem 0;
}

.cta-section h2 {
  color: var(--white);
}

.cta-section p {
  color: var(--white);
  margin-bottom: 1.5rem;
}

/* Footer */
footer {
  background-color: var(--text-primary);
  color: var(--white);
  padding: 3rem 0 1rem;
  margin-top: 80px;
}

.footer-container {
  max-width: 1200px;
  margin: 0 auto;
  padding: 0 2rem;
}

.footer-content {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
  gap: 2rem;
  margin-bottom: 2rem;
}

.footer-section h3 {
  color: var(--white);
  font-size: 1.1rem;
  margin-bottom: 1rem;
}

.footer-section ul {
  list-style: none;
}

.footer-section a {
  color: #bdc3c7;
  transition: color 0.3s ease;
}

.footer-section a:hover {
  color: var(--primary-accent);
}

.footer-section li {
  margin-bottom: 0.5rem;
}

.footer-bottom {
  border-top: 1px solid #34495e;
  padding-top: 2rem;
  text-align: center;
  color: #95a5a6;
}

.footer-message {
  font-size: 0.9rem;
  margin-bottom: 0.5rem;
}

/* Disclaimer */
.disclaimer {
  background-color: #ecf0f1;
  border-left: 4px solid var(--primary-accent);
  padding: 1.5rem;
  border-radius: 4px;
  margin: 2rem 0;
}

.disclaimer h4 {
  color: var(--primary-accent);
  margin-bottom: 0.75rem;
}

.disclaimer p {
  color: var(--text-secondary);
  font-size: 0.95rem;
}

/* Form */
.form-container {
  max-width: 600px;
  margin: 2rem auto;
  background-color: var(--white);
  padding: 2rem;
  border-radius: 8px;
  box-shadow: var(--shadow);
}

.form-group {
  margin-bottom: 1.5rem;
}

label {
  display: block;
  margin-bottom: 0.5rem;
  font-weight: 600;
  color: var(--text-primary);
}

input[type="email"],
textarea {
  width: 100%;
  padding: 0.75rem;
  border: 1px solid var(--border-color);
  border-radius: 4px;
  font-family: inherit;
  font-size: 1rem;
  transition: border-color 0.3s ease;
}

input[type="email"]:focus,
textarea:focus {
  outline: none;
  border-color: var(--primary-accent);
  box-shadow: 0 0 0 3px rgba(52, 152, 219, 0.1);
}

textarea {
  resize: vertical;
  min-height: 150px;
}

.form-disclaimer {
  background-color: var(--primary-bg);
  padding: 1rem;
  border-radius: 4px;
  margin: 1.5rem 0;
  font-size: 0.9rem;
  color: var(--text-secondary);
}

/* Cookie Banner */
.cookie-banner {
  position: fixed;
  bottom: 0;
  left: 0;
  right: 0;
  background-color: var(--text-primary);
  color: var(--white);
  padding: 1.5rem;
  z-index: 999;
  display: none;
}

.cookie-banner.active {
  display: block;
}

.cookie-content {
  max-width: 1200px;
  margin: 0 auto;
  display: flex;
  justify-content: space-between;
  align-items: center;
  gap: 2rem;
}

.cookie-text {
  flex: 1;
  font-size: 0.95rem;
}

.cookie-buttons {
  display: flex;
  gap: 1rem;
  flex-shrink: 0;
}

.cookie-btn {
  padding: 0.5rem 1rem;
  border: none;
  border-radius: 4px;
  cursor: pointer;
  font-weight: 600;
  transition: all 0.3s ease;
}

.cookie-accept {
  background-color: var(--primary-accent);
  color: var(--white);
}

.cookie-accept:hover {
  background-color: var(--secondary-accent);
}

.cookie-decline {
  background-color: transparent;
  color: var(--white);
  border: 1px solid var(--white);
}

.cookie-decline:hover {
  background-color: rgba(255, 255, 255, 0.1);
}

.cookie-learn {
  background-color: transparent;
  color: var(--primary-accent);
  border: 1px solid var(--primary-accent);
}

.cookie-learn:hover {
  background-color: var(--primary-accent);
  color: var(--white);
}

/* Thank You Page */
.thank-you-content {
  text-align: center;
  padding: 4rem 2rem;
  min-height: 60vh;
  display: flex;
  flex-direction: column;
  justify-content: center;
  align-items: center;
}

.thank-you-content h1 {
  color: var(--primary-accent);
  margin-bottom: 1rem;
}

.thank-you-content p {
  font-size: 1.1rem;
  margin-bottom: 2rem;
  max-width: 600px;
}

/* Responsive Design */
@media (max-width: 768px) {
  h1 {
    font-size: 2rem;
  }

  h2 {
    font-size: 1.5rem;
  }

  h3 {
    font-size: 1.25rem;
  }

  .hero h1 {
    font-size: 2rem;
  }

  .hero {
    min-height: 50vh;
  }

  .navbar {
    padding: 1rem;
  }

  .nav-links {
    display: none;
    position: absolute;
    top: 80px;
    left: 0;
    right: 0;
    background-color: var(--white);
    flex-direction: column;
    gap: 1rem;
    padding: 1rem;
    box-shadow: var(--shadow);
  }

  .nav-links.active {
    display: flex;
  }

  .mobile-menu-toggle {
    display: block;
  }

  .two-column {
    grid-template-columns: 1fr;
  }

  .two-column.reverse .content {
    order: unset;
  }

  .two-column.reverse .image {
    order: unset;
  }

  .card-grid {
    grid-template-columns: 1fr;
  }

  .cookie-content {
    flex-direction: column;
    align-items: flex-start;
  }

  .cookie-buttons {
    flex-direction: column;
    width: 100%;
  }

  .cookie-btn {
    width: 100%;
  }

  .section {
    padding: 40px 0;
  }

  main {
    margin-top: 70px;
  }

  header {
    padding: 1rem 0;
  }

  .two-column .image img {
    max-height: 300px;
  }
}

@media (max-width: 480px) {
  h1 {
    font-size: 1.5rem;
  }

  h2 {
    font-size: 1.25rem;
  }

  h3 {
    font-size: 1rem;
  }

  .hero h1 {
    font-size: 1.5rem;
  }

  .hero-content {
    padding: 1rem;
  }

  .section-container {
    padding: 0 1rem;
  }

  .navbar {
    padding: 0.75rem;
  }

  .logo {
    font-size: 1.2rem;
  }

  .logo img {
    height: 35px;
    width: 35px;
  }

  .two-column {
    gap: 1.5rem;
  }

  .card-grid {
    gap: 1rem;
  }

  .form-container {
    padding: 1.5rem;
  }

  footer {
    padding: 2rem 0 0.5rem;
  }

  .footer-content {
    gap: 1.5rem;
  }

  .cookie-text {
    font-size: 0.85rem;
  }

  input[type="email"],
  textarea {
    padding: 0.5rem;
  }
}