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

Here’s a practical 7:00 AM routine that combines Stacy Sims’ guidance on fueling women’s training, Rhonda Patrick’s flexible approach to exercise and meals, and Casey Means’ emphasis on movement during the workday.

• 7:00 AM — Wake and hydrate: Start with water. If you’re going to train soon, Stacy Sims recommends a small amount of fuel rather than fasted training for women—for example, protein, plus about 30 g of carbohydrate before cardio lasting up to an hour. 1 2
• 7:30 AM — Exercise: Do a strength or interval workout, adjusting intensity to how you feel. Rhonda Patrick describes combining resistance training and HIIT; Sims stresses having some fuel before training. 3 4
• 8:30 AM — Breakfast: Have a real meal after training, with protein; Sims suggests eating within about 45 minutes after exercise. 5
• 9:00 AM–12:00 PM — Focused work: Protect a morning block for demanding work. Rhonda Patrick says she tends to get her most productive work done in the morning, though she usually delays her first meal until around 11 or 12; treat meal timing as personal rather than mandatory. 6
• 12:00 PM — Lunch and a walk: Choose a balanced lunch, then take a walk or build steps into the day. Casey Means recommends at least 7,000 steps daily and breaking walking up throughout the day. 7
• 3:00 PM — Move briefly: Take a short walk or movement break; Casey Means recommends distributing walking across the day. 8
• 6:00 PM — Dinner: Eat a meal that fits your needs and schedule. Patrick describes usually stopping food by 7 PM, but her own first meal timing varies, so don’t treat her eating window as a universal rule. 9
• 7:00 PM onward — Wind down: Keep this period for relaxing activities and a consistent bedtime routine. Patrick says she is usually in bed around 9–9:30 PM and asleep by 10 PM. 10