Cristina Manole
Level 1
Cristina Manole is a global strategist and architect of the new longevity era, working at the intersection of regenerative hospitality, preventive medicine, neuroscience, and human-centred design. Her signature RoIH™ (Return on Inner Health) framework reframes longevity as a deeply human transformation — integrating diagnostics, cultural intelligence, and emotional architecture into next-generation wellness destinations around the world.
Gadgets & Equipment
Supplements
My Routines
Cristina’s Daily Routine
Wake-up: 6:30 AM summer time and 7:30 winter time
I begin the day with intention. Movement comes first: a 30-minute treadmill session alternating 3 minutes of brisk walking with 3 minutes of active recovery. Then, I spend 30 minutes in natural morning sunlight — a non-negotiable ritual that supports circadian alignment, mood, and mental clarity.
Morning Ritual
I start with a ceremonial cacao blend, combined with L-glutamine and creatine a mix that supports gut and cognitive health for me. I usually skip early breakfast, but when I feel the need, I’ll blend a simple smoothie: banana, blueberries, and a touch of plant-based protein.
Supplements
Late morning, I take a high protein breakfast plus targeted combination of bromelain, quercetin, zinc L-carnosine, vitamin D3 with K2, and a vitamin C + zinc complex — for immune support, gut integrity, and inflammatory balance.
Lunch
Built around protein and fiber: wild salmon, legumes, leafy greens. I pair this with omega-3 supplements. As a starter I usually integrate fermented food and drink homemade kombucha throughout the day.
Evening
An outdoor walk helps reset and ground my energy before winding down. Dinner is light — often a warm soup or roasted vegetables. I close the evening with yoga or meditation, followed by magnesium, a neuromodulation device for parasympathetic activation, and a short near-infrared (NIR) light session to support recovery and restful sleep.
Sleep
In bed by 10 PM. Sleep is the foundation of everything else — I treat it like a sacred appointment.
Nutrition Philosophy
I avoid gluten, lactose, and refined sugar — not out of restriction, but as a form of attunement. My choices are guided by intuition, ancestral rhythms, and what supports my clarity and energy.
Other Essentials
Purpose, connection, and community are my true non-negotiables. They’re the most powerful “supplements” I know.
Wake-up: 6:30 AM summer time and 7:30 winter time
I begin the day with intention. Movement comes first: a 30-minute treadmill session alternating 3 minutes of brisk walking with 3 minutes of active recovery. Then, I spend 30 minutes in natural morning sunlight — a non-negotiable ritual that supports circadian alignment, mood, and mental clarity.
Morning Ritual
I start with a ceremonial cacao blend, combined with L-glutamine and creatine a mix that supports gut and cognitive health for me. I usually skip early breakfast, but when I feel the need, I’ll blend a simple smoothie: banana, blueberries, and a touch of plant-based protein.
Supplements
Late morning, I take a high protein breakfast plus targeted combination of bromelain, quercetin, zinc L-carnosine, vitamin D3 with K2, and a vitamin C + zinc complex — for immune support, gut integrity, and inflammatory balance.
Lunch
Built around protein and fiber: wild salmon, legumes, leafy greens. I pair this with omega-3 supplements. As a starter I usually integrate fermented food and drink homemade kombucha throughout the day.
Evening
An outdoor walk helps reset and ground my energy before winding down. Dinner is light — often a warm soup or roasted vegetables. I close the evening with yoga or meditation, followed by magnesium, a neuromodulation device for parasympathetic activation, and a short near-infrared (NIR) light session to support recovery and restful sleep.
Sleep
In bed by 10 PM. Sleep is the foundation of everything else — I treat it like a sacred appointment.
Nutrition Philosophy
I avoid gluten, lactose, and refined sugar — not out of restriction, but as a form of attunement. My choices are guided by intuition, ancestral rhythms, and what supports my clarity and energy.
Other Essentials
Purpose, connection, and community are my true non-negotiables. They’re the most powerful “supplements” I know.
