“Every small change you make—whether it’s a better meal, a good supplement, or a positive habit—is like a deposit into your mental and physical health bank. Over time, it adds up to transformation.” — Hassan Moaminah
In today’s world, conversations about health often separate the body from the mind—but Hassan Moaminah is here to challenge that narrative. As a natural bodybuilder, wellness advocate, and author of Captain Garuda: A Tale of Bravery, Kindness, and a Big Heart, Hassan brings a holistic perspective that ties physical transformation directly to mental health. After shedding over 150 pounds and dedicating his life to fitness, he discovered that true wellness isn’t just about what you lift in the gym—it’s about what you put into your body, how you nourish your mind, and the small, consistent choices that lead to lasting change.
In this compelling interview, Hassan joins Stacey Chillemi to discuss the powerful connection between supplementation, nutrition, and mental wellness. From understanding the role of key vitamins like D3, B5, and B12 to exploring the impact of hydration, magnesium, and nootropics like acetylcarnitine, Hassan breaks down complex concepts into real, actionable tips. He also opens up about his personal routines, the cultural truths behind food quality, and how anyone—regardless of background—can take the first step toward better health, both physically and emotionally. This conversation is packed with insight for anyone looking to heal, grow, and reclaim control of their wellbeing.
Thank you so much for joining us, Hassan! Our readers would love to get to know you a bit better. Can you tell us a bit about your backstory?
Absolutely. My journey began when I decided to take control of my health. I lost 155 pounds and developed a passion for bodybuilding, which later led me to pursue studies in sports nutrition. Over time, I became deeply interested in the impact of nutrition and supplementation on mental health. I’ve since authored a children’s book called Captain Garuda and co-founded an educational company in the Emirates, where we help people with no experience gain training and job placements tailored to their goals.
You’re preparing for a bodybuilding competition. What does that look like for you right now?
It’s peak week, which means we’re fine-tuning everything. I’m increasing water intake while reducing carbohydrates for the first five days. This process helps flush out excess water and tighten muscle definition. Then, during the final stretch, we reduce water and reintroduce carbs to fill out muscle glycogen stores. It’s a strategic balancing act that requires precision and discipline—like preparing for a medical exam.
What kind of mental toll does that process take on you?
It’s tough. You’re hungry, dehydrated, and emotionally drained. But it’s also a time of extreme mental growth. You learn to stay focused and develop a mindset that pushes through discomfort. Every little decision—when to eat, what to drink—matters. The process teaches you resilience.
Let’s dive into today’s topic. How do you see the connection between mental health and lifestyle?
Most mental health challenges can be traced back to habits. If someone spends too much time on their phone watching inappropriate content, skips social activities, and lacks purpose, it builds stress and isolation. Eventually, this can spiral into anxiety or depression. The brain is affected by what we do daily. We have to replace harmful habits with good ones—but that takes time and patience.
What role does supplementation play in mental recovery?
Supplements support your journey. They’re not cures, but they help your body do things it may struggle with alone. If you’re trying to quit smoking, for instance, a nicotine gum won’t make you stop, but it helps you transition to better habits. The same goes for supplements—they’re there to assist your lifestyle shift, not replace it.
Let’s talk about Vitamin D3. Why is it so essential?
Vitamin D3 is one of the most important supplements, especially for people in places with limited sun exposure. Without enough sunlight, your body can’t produce sufficient Vitamin D, leading to fatigue and depression. Foods like sun-dried tomatoes or mushrooms can help, but in many cases, high-quality supplements are necessary. Some people even need high-dose injections followed by maintenance with daily supplements.
How can people ensure they’re taking good-quality supplements?
It varies by country. In some places, supplement labels don’t reflect what’s inside. I’ve seen companies sell protein powder with just one gram of protein instead of 25. That’s why the American FDA standard is so respected—it ensures product quality and safety. If you can find products with FDA approval, you’re more likely getting what you pay for.
You mentioned Vitamin B5 earlier. How does that relate to gut and mental health?
Vitamin B5 is crucial for people dealing with stress-related gut issues, like irritable bowel or anxiety-related diarrhea. It helps soothe the colon and can be found in both supplements and foods. For example, black licorice tea is rich in B5—even though it doesn’t taste great, it can be healing. Stress and digestion are connected, so caring for one helps the other.
What about probiotics—do they play a role?
Definitely. Probiotics help regulate gut health, which in turn supports mental health. You don’t always need supplements—natural fermented foods like kimchi, yogurt, and pickles are great sources. A healthy gut can reduce anxiety and improve overall well-being.
You brought up an interesting point about beauty supplements helping mental health. Can you explain that?
Yes, hair and skin supplements often include nutrients like Vitamin D3, biotin, and iron, which support not just beauty but also emotional health. For instance, pregnant women often lose hair due to stress. These supplements help reduce anxiety by restoring essential vitamins. When your body feels better, your mind follows.
How important is it to understand your food?
It’s everything. If you don’t understand your food, you end up relying on companies or restaurants that may not care about your health. When you cook for yourself, you control what goes in your body. That’s why many bodybuilders eventually open healthy food restaurants—they know how to prepare meals that fuel both body and mind.
What does a typical breakfast look like for you?
On bulking days, I make a high-protein cake in the microwave using protein powder, oatmeal flour, and eggs. If I don’t have those ingredients, I’ll make oatmeal with milk or a protein-rich meal like chicken. I try to balance protein, carbs, and fat to fuel my workouts and daily responsibilities.
And how much protein are you getting in the morning?
Usually between 30 to 50 grams. In cutting season, it’s more strict—I might eat half a chicken with a small bag of chips. The goal is to energize without overloading on fats or sugars, especially before the gym.
What’s your lunch routine like?
Lunch is the main meal of the day. I’ll start with milk and a date or banana, wait 20 minutes, then eat with my family. We have lean meats like steak or chicken with sweet potatoes or baked vegetables. I avoid processed foods during the week but may indulge on weekends with family.
Do you snack between meals?
Yes, I eat almonds, peanuts (not roasted), walnuts, and complex carbs like rice or beans. I also love dishes like mesenka, a Greek eggplant-based meal. These foods give me energy without spiking blood sugar.
What does dinner usually consist of?
Dinner is light but balanced. I’ll drink a protein shake, then maybe have some steak or chicken with rice. I include fruits like watermelon or berries, and sometimes sweet potatoes with cinnamon. The complex carbs help raise isodine levels, which promote better sleep.
Let’s talk about Vitamin B12. Why is it so important for mental health?
B12 supports your nervous system and energy levels. I read about a disease in Indonesia caused by removing the outer skin of rice—which is where B12 lives. That example shows how small changes in diet can cause big health issues. Meat eaters usually get B12 naturally, but vegans and others need to supplement, especially if they have gut issues that hinder absorption.
What is Acetylcarnitine and how does it affect mental health?
Acetylcarnitine is a nootropic and a form of L-carnitine. It enhances brain function and testosterone production in men. It helps with focus and clarity, which reduces depression and promotes better decision-making. People often underestimate how powerful it is for improving mood and motivation. When you’re able to think clearly, you’re more likely to make healthy life choices.
You emphasize hydration a lot. Can you walk us through that?
Hydration is essential for mental and physical health. I recommend drinking 325 ml of water per 10 kg of body weight. But it’s not about gulping it all at once—drink gradually throughout the day. Overhydration can be dangerous too, especially if done quickly. Water affects everything from mood to kidney health to workout performance.
What about magnesium—how does it support recovery and sleep?
Magnesium reduces muscle tension and supports heart health. For athletes, it’s especially important to prevent post-workout shakes. The recommended dose is 6 mg per kilogram of body weight, plus 20% more if you’re training. Magnesium can help you sleep better, calm your nerves, and prevent restless leg syndrome—but take care not to overdo it. If you notice diarrhea or brain fog, cut back on your dose.
Can you tell us about your book and your current work?
My book Captain Garuda is available on Amazon and Walmart. It’s a story for kids that promotes bravery, kindness, and emotional intelligence. I also run a company in the UAE that provides personalized career training and job placement support. Even if you have no experience, we guide you step-by-step to help you achieve your dream career.
Do you have any final tips for readers who want to improve their mental health through nutrition?
Yes—remember that progress is built one small step at a time. Mental health is like saving in a piggy bank. Each positive habit is a coin. Eventually, you’ll see the value. And always evaluate the energy of people you trust for guidance. Even therapists are human—if they seem hopeless or negative, it may be time to find a better match.
How can our readers further follow your work online?
You can find my book Captain Garuda: A Tale of Bravery, Kindness, and a Big Heart on Amazon and Walmart. If you’re interested in job training or career consulting, feel free to reach out to me directly via WhatsApp. I share tips on fitness, mental health, and nutrition through social media, and I’m always happy to help guide others on their wellness journey.
Thank you so much, Hassan, for sharing your incredible insights and personal journey with us today. Your passion, knowledge, and authenticity are truly inspiring, and I know our readers will walk away feeling more empowered to take control of their health—both mentally and physically.
Thank you, Stacey. It’s always an honor to be part of these meaningful conversations. I’m grateful for the opportunity to share what I’ve learned, and I hope it helps others start their own journey toward a healthier and happier life. I look forward to coming back again soon!
