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

Based on insights from experts Stacy Sims and Rhonda Patrick, here's a structured daily routine focusing on exercise, diet, and work:

1. 7:00 AM - Wake Up & Hydration

   • Start your day by hydrating with water, possibly adding a slice of lemon or electrolytes for a mild energy boost.

2. 7:30 AM - Morning Exercise

   • Engage in high-intensity interval training (HIIT) or strength training. This not only improves muscle mass but also promotes mitochondrial biogenesis, enhancing cellular energy production 1.

3. 8:15 AM - Breakfast

   • Have a nutrient-dense breakfast. Include proteins and healthy fats, which can sustain energy levels. If you exercise early, a light pre-workout snack might be beneficial if you're not immediately hungry, as Stacy Sims notes variability in morning appetite 2.

4. 9:00 AM - Work Block

   • Start your workday focusing on high-priority tasks. Use this peak morning time to tackle challenging tasks when your energy and focus are typically higher.

5. 12:00 PM - Lunch & Movement Break

   • Consume a balanced lunch rich in vegetables, lean proteins, and whole grains. A short walk post-lunch can help with digestion and maintain energy levels.

6. 3:00 PM - Afternoon Exercise (Optional)

   • Consider a light physical activity or quick stretching session to combat the afternoon slump.

7. 6:00 PM - Dinner

   • Focus on a nutrient-balanced meal, prioritizing vegetables and lean proteins. This can help replenish energy and prepare your body for rest.

8. 7:00 PM - Evening Relaxation

   • Engage in stress-reducing activities like reading or meditation to prepare for a restful night's sleep.

9. Before Bed

   • Ensure a cool, dark sleeping environment to enhance sleep quality.

This routine incorporates key insights from Sims and Patrick, emphasizing the importance of strength training for metabolic and neural adaptations and a diet that supports overall health and longevity 3 4. Adjust as needed based on personal preferences or specific goals.