body {
  background:
    radial-gradient(circle at top left, rgba(37, 99, 235, .10), transparent 34rem),
    linear-gradient(180deg, #f6f8fc 0%, #eef3f9 100%);
}

.long-post {
  max-width: 1280px;
  margin: 0 auto;
  padding: 28px 18px 70px;
}

.long-post-hero {
  background: linear-gradient(135deg, #07111f 0%, #10294d 48%, #7c3518 100%);
  color: #fff;
  border-radius: 34px;
  padding: clamp(24px, 4vw, 54px);
  box-shadow: 0 30px 80px rgba(15, 23, 42, .24);
  overflow: hidden;
  position: relative;
}

.long-post-hero::before {
  content: "";
  position: absolute;
  inset: -40%;
  background:
    radial-gradient(circle at 20% 20%, rgba(96, 165, 250, .28), transparent 24rem),
    radial-gradient(circle at 80% 10%, rgba(251, 191, 36, .18), transparent 22rem);
  pointer-events: none;
}

.long-post-hero > * {
  position: relative;
  z-index: 1;
}

.long-post-kicker {
  display: inline-flex;
  gap: 8px;
  align-items: center;
  background: rgba(255,255,255,.12);
  border: 1px solid rgba(255,255,255,.18);
  color: #bfdbfe;
  padding: 7px 12px;
  border-radius: 999px;
  font-weight: 800;
  letter-spacing: .02em;
  text-transform: uppercase;
  font-size: .8rem;
}

.long-post-title {
  max-width: 980px;
  margin: 20px 0 16px;
  color: #fff;
  font-size: clamp(2.1rem, 5vw, 4.6rem);
  line-height: .98;
  letter-spacing: -.055em;
}

.long-post-deck {
  max-width: 850px;
  color: #dbeafe;
  font-size: clamp(1.08rem, 2vw, 1.35rem);
  line-height: 1.65;
}

.long-post-meta {
  display: flex;
  flex-wrap: wrap;
  gap: 10px;
  margin: 22px 0;
  color: #c7d2fe;
  font-size: .95rem;
}

.article-hero {
  margin: 30px 0 0;
}

.article-hero img,
.visual-card img {
  width: 100%;
  height: auto;
  display: block;
  border-radius: 28px;
  border: 1px solid rgba(255,255,255,.16);
  box-shadow: 0 24px 70px rgba(0,0,0,.28);
}

.article-hero figcaption,
.visual-card figcaption {
  color: #64748b;
  font-size: .92rem;
  margin-top: 10px;
  text-align: center;
}

.long-post-shell {
  display: grid;
  grid-template-columns: 260px minmax(0, 1fr);
  gap: 28px;
  margin-top: 30px;
  align-items: start;
}

.long-post-toc {
  position: sticky;
  top: 22px;
}

.long-post-toc-card {
  background: rgba(255,255,255,.86);
  border: 1px solid #dbe5f2;
  border-radius: 24px;
  padding: 18px;
  box-shadow: 0 16px 42px rgba(15,23,42,.08);
  backdrop-filter: blur(12px);
}

.long-post-toc-card strong {
  display: block;
  margin-bottom: 12px;
  color: #0f172a;
  font-size: 1rem;
}

.long-post-toc-card a {
  display: block;
  color: #31527d;
  font-weight: 750;
  text-decoration: none;
  padding: 9px 0;
  border-top: 1px solid #e8eef7;
}

.long-post-body {
  background: #fff;
  border: 1px solid #dbe5f2;
  border-radius: 30px;
  padding: clamp(22px, 4vw, 46px);
  box-shadow: 0 24px 70px rgba(15,23,42,.10);
}

.long-post-body p {
  color: #334155;
  font-size: 1.07rem;
  line-height: 1.82;
  margin: 0 0 1.15rem;
}

.long-post-body h2 {
  margin: 3.2rem 0 1rem;
  color: #0f172a;
  font-size: clamp(1.7rem, 3vw, 2.45rem);
  line-height: 1.08;
  letter-spacing: -.035em;
  position: relative;
}

.long-post-body h2::before {
  content: "";
  display: block;
  width: 72px;
  height: 6px;
  border-radius: 99px;
  margin-bottom: 14px;
  background: linear-gradient(90deg, #2563eb, #f97316);
}

.long-post-body h3 {
  margin: 2.2rem 0 .75rem;
  color: #153b72;
  font-size: 1.35rem;
}

.long-post-body h4 {
  margin: 1.6rem 0 .65rem;
  color: #0f172a;
  font-size: 1.08rem;
}

.long-post-body strong {
  color: #0f172a;
}

.research-spotlight,
.fitness-answer,
.trust-strip,
.warning-panel,
.takeaway-panel,
.references-panel {
  margin: 28px 0;
  border-radius: 26px;
  padding: clamp(20px, 3vw, 30px);
}

.research-spotlight {
  background: linear-gradient(135deg, #061221, #143c73 52%, #8a3f14);
  color: #fff;
  border-left: 7px solid #fbbf24;
  box-shadow: 0 22px 55px rgba(15,23,42,.22);
  position: relative;
  overflow: hidden;
}

.research-spotlight::after {
  content: "🔬";
  position: absolute;
  right: 22px;
  top: 16px;
  font-size: 3rem;
  opacity: .14;
}

.spotlight-meta {
  display: inline-block;
  background: rgba(251,191,36,.18);
  color: #fde68a;
  padding: 6px 14px;
  border-radius: 999px;
  font-size: .8rem;
  font-weight: 850;
}

.research-spotlight h3 {
  color: #fff;
  margin-top: 14px;
}

.research-spotlight p {
  color: #e0f2fe;
}

.research-spotlight strong {
  color: #fde68a;
}

.fitness-answer {
  background: linear-gradient(135deg, #0f172a, #1e3a8a);
  color: #fff;
  box-shadow: 0 18px 50px rgba(30, 58, 138, .25);
}

.fitness-answer h2,
.fitness-answer p,
.fitness-answer strong {
  color: #fff;
}

.trust-strip {
  background: #eef6ff;
  border: 1px solid #bfdbfe;
  color: #17365d;
}

.source-cards,
.cue-list,
.verdict-grid,
.exercise-card-grid {
  display: grid;
  gap: 16px;
  margin: 24px 0;
}

.source-cards,
.verdict-grid {
  grid-template-columns: repeat(2, minmax(0, 1fr));
}

.cue-list,
.exercise-card-grid {
  grid-template-columns: repeat(3, minmax(0, 1fr));
}

.source-card,
.cue,
.verdict-card,
.exercise-card {
  background: linear-gradient(180deg, #fff, #f8fbff);
  border: 1px solid #dce7f5;
  border-radius: 22px;
  padding: 20px;
  box-shadow: 0 14px 34px rgba(15,23,42,.07);
}

.source-card b,
.cue b,
.verdict-card b,
.exercise-card b {
  display: block;
  color: #153b72;
  margin-bottom: 8px;
  font-size: 1.04rem;
}

.table-wrap {
  overflow-x: auto;
  margin: 24px 0;
  border-radius: 22px;
  border: 1px solid #dbe5f2;
  box-shadow: 0 16px 38px rgba(15,23,42,.07);
}

.info-table {
  width: 100%;
  border-collapse: collapse;
  min-width: 720px;
  background: #fff;
}

.info-table th {
  background: linear-gradient(135deg, #0f274b, #153b72);
  color: #fff;
  text-align: left;
  padding: 15px;
  font-size: .92rem;
}

.info-table td {
  border-bottom: 1px solid #e8eef7;
  padding: 15px;
  vertical-align: top;
  color: #334155;
}

.info-table tr:nth-child(even) td {
  background: #f8fbff;
}

.warning-panel {
  background: #fff7ed;
  border: 1px solid #fed7aa;
  border-left: 8px solid #f97316;
}

.warning-panel h2::before {
  background: linear-gradient(90deg, #f97316, #ef4444);
}

.source-list {
  background: #f8fafc;
  border: 1px solid #e2e8f0;
  border-radius: 22px;
  padding: 22px 22px 22px 42px;
}

.source-list li {
  margin-bottom: 12px;
}

.source-list a {
  color: #1d4ed8;
  font-weight: 700;
}
.takeaway-panel {
  background: linear-gradient(135deg, #ecfdf5, #eff6ff);
  border: 1px solid #bbf7d0;
  border-left: 8px solid #16a34a;
  box-shadow: 0 18px 45px rgba(15, 23, 42, .08);
}

.takeaway-panel h2::before {
  background: linear-gradient(90deg, #16a34a, #2563eb);
}

.references-panel {
  background: #f8fafc;
  border: 1px solid #e2e8f0;
  border-radius: 26px;
  padding: clamp(20px, 3vw, 30px);
  margin: 30px 0;
}

.verdict-card:nth-child(1),
.exercise-card:nth-child(1) {
  border-top: 5px solid #2563eb;
}

.verdict-card:nth-child(2),
.exercise-card:nth-child(2) {
  border-top: 5px solid #f97316;
}

.verdict-card:nth-child(3),
.exercise-card:nth-child(3) {
  border-top: 5px solid #16a34a;
}

.verdict-card:nth-child(4) {
  border-top: 5px solid #8b5cf6;
}

.long-post-body ul,
.long-post-body ol {
  margin: 0 0 1.4rem 1.35rem;
  color: #334155;
  line-height: 1.75;
}

.long-post-body li {
  margin-bottom: .55rem;
}

.long-post-body a {
  color: #1d4ed8;
  font-weight: 750;
}
@media (max-width: 980px) {
  .long-post-shell {
    grid-template-columns: 1fr;
  }

  .long-post-toc {
    position: static;
  }

  .long-post-toc-card {
    display: none;
  }

  .source-cards,
  .cue-list,
  .verdict-grid,
  .exercise-card-grid {
    grid-template-columns: 1fr;
  }
}

@media (max-width: 640px) {
  .long-post {
    padding: 14px 10px 48px;
  }

  .long-post-hero,
  .long-post-body {
    border-radius: 22px;
  }

  .long-post-body {
    padding: 20px;
  }
}