make me a morning routine that starts at 7 with diet and exercise and work times based on stacy simms and rhonda patrick and casey means

It seems there are no specific detailed transcripts available from Stacy Simms, Rhonda Patrick, or Casey Means on morning routines combining diet, exercise, and work times. However, I can provide a general morning routine using principles from these experts:

1. 7:00 AM - Wake Up

   • Begin with a few minutes of mindfulness or meditation to set a positive intention for the day, as recommended by various health experts.

2. 7:15 AM - Hydration and Light Movement

   • Hydrate with a glass of water. Consider adding electrolytes or lemon for an added boost.
   • Engage in light stretching or yoga to wake up your body.

3. 7:30 AM - Exercise

   • A 30-45 minute exercise routine could include aerobic exercises, strength training, or high-intensity interval training (HIIT), drawing from insights by fitness-oriented experts like Rhonda Patrick.

4. 8:15 AM - Nutrition

   • Have a nutrient-dense breakfast rich in protein, healthy fats, and fiber to keep you satiated. Foods like eggs, avocados, and leafy greens could be beneficial.

5. 9:00 AM - Work Block

   • Begin your work focused time, arranging tasks from most to least important for maximum productivity, a strategy often recommended in productivity discussions.

These steps blend various health and wellness insights commonly discussed by health experts like Rhonda Patrick and Casey Means. This routine encourages physical activity, balanced nutrition, and mental preparedness to start the day effectively. Adjust the timings based on personal preference or specific advice from healthcare or wellness professionals.