Gentlemen's Special Edition

When my kids were little, my mom gave me How to Raise A Gentleman: A Civilised Guide to Helping Your Son Through His Uncivilized Childhood. This quirky little book covered everything from Early Social Interventions (please, thank you, excuse me) to When Nature Calls (bathrooms, belching, boogers, scratching...) and everything in between.

My mom was old school, expecting "yes ma'am or no ma'am" as a response,  handshakes with eye contact, and while she enjoyed a good debate, name calling and demeaning the other person were out of the question. She may seem quaint by today's standards, but she wasn't wrong.

Understanding how to behave in any social situation whether on the sporting field, in a restaurant, at the family table, or in a business deal, smooths the way and gains respect. Behaving as a gentleman or lady from a young age makes it second nature in adulthood and ensures a civilised society. As my young adults go out into the world, my greatest hope is that they will lead with politeness and respect, no matter the situation. 

This issue of The Feeder grew out of a conversation with my son who said, "how about a guy's Feeder?" While I think most of our content is gender neutral, we were happy to tilt to topics such as men's grooming, what men love about WFH, and muscle building. I hope you enjoy the issue! And let us know if you have any ideas for future themes.
XOXO Paige

I'm Reading...

by Copy Editor & Contributor Bennett

My grandmother owned a children's bookstore and my parents read to us nightly, everything from Good Night Moon when we were babies to the Harry Potter series when we were older. This family love of reading showed me that books provide us with a way to escape from the here and now and transport us to somewhere else. They give us a break from screen time and are the perfect companion for a lazy day. 

I just finished re-reading David Sedaris’ When You Are Engulfed in Flames. A great collection of short essays and memoirs that never fails to make me laugh out loud, while at the same time contemplate my own life. I strongly recommend you check it out.
I asked a few men what they are reading right now. Take a look, you might find your next book or just get inspired to leave the house and visit your local bookstore—I still prefer a browse around the shelves rather than a scan around the screen.

James Andrade, Senior Vice President CapitaLand, Singapore

The Traveler, David L. Golemon. My guilty pleasure. He has written a series of military sci-fi novels about a clandestine government organization called the Event Group that investigates historical occurrences with national security significance.

The Hidden Brain, Shankar Verdantam. A study on how our unconscious mind controls much of our behaviour. It includes constructs like "unconscious bias" in the context of social issues, but also includes mundane areas of our lives, historical events and illustrates the phenomena in several controlled experiments. As a neuroscientist I enjoyed the technical aspects of his treatise. As an observer of what is happening politically and socially in the USA in specific, but also globally in general, this book offers an interesting perspective of what forces are motivating what we are seeing. 

“Good people are not those who lack flaws, the brave are not those who feel no fear, and the generous are not those who never feel selfish. Extraordinary people are not extraordinary because they are invulnerable to unconscious biases. They are extraordinary because they choose to do something about it.”


Chin Chao, CEO, Southeast Asia at Innoven Capital

Chin is juggling so many books he just sent us a snapshot of everything he’s reading!


Edgar Israel Santos, Recent Graduate Colorado College,
Figuring Out a Plan

I'm currently finishing Introduction to Cultural Mathematics with Case Studies in the Otomíes and Incas, by Thomas E. Gilsdorf. An entry level math course textbook in the subject of ethnomathematics, it introduces a new perspective of teaching and learning about math through cultural understanding with examples from Egyptian, Mayan, Japanese and many more cultures. (Yes, he’s serious…he’s reading this for fun.)

Glenn Van Zutphen, Executive Communication Coach and Radio Personality, Singapore

I've been reading Kyle Hegarty's new book, The Accidental Business Nomad. It's an important one for any businessperson who's currently in Asia Pac or wants to come here to do business. After decades of trying to understand how to do business here, Kyle demystifies much of what has confounded executives for years about cross-cultural leadership and communication. A great read with many real-life examples.

Max Mann, Student at UCL, London

Black Swan: The Impact of the Highly Improbable, Nassim Taleb. It is about how we can never be sure what is unexpected...“the inability to predict outliers implies the inability to predict the course of history.”

Chandler Whitt, Student at Colorado College

Disloyal, Michael Cohen. In his memoir, Cohen talks about his time with Trump and provides insights into the president and his overall psyche.

For more great book suggestions, visit The Feeder website. Happy Reading!


How many of your kitchen pantries are heaving with buckets of protein, bottles of capsules or tubs of powders? You aren’t alone. Let’s go through the science and see if they help you meet your goals or if they are better formulated for the rubbish bin!
First off, food should be your first and primary source of nutrients. But if you aren’t eating a balanced diet, are under constant stress, aren’t sleeping well or engaging in strenuous physical activity you may need a little help. But let’s be clear, if there’s lots of late-night binging on burgers and fries and nightly beers with the guys, then that’s the problem you should fix, not loading up on the latest supplements in hopes of short cutting your way to better health.
If you are following a nutrition plan and getting a good night’s sleep, but still feel bit sluggish at the gym, check in with your doctor to make sure there is nothing else going on. If the doc gives you the go ahead, think about these few supplements to help you get what you need.
Important Note: Keep in mind that the supplement industry is not regulated. So choosing options that have been third-party tested is important. Seals from the United States Pharmacopeia (USP) or National Science Foundations’ Good Manufacturing Practices (NSF-GMP) help ensure that the supplement contains what the label says it does, meets stringent requirements for levels of contaminants, as well as verifies that good manufacturing practices were followed.

Multivitamin Insurance Policy

Even with the best plan in place, with busy schedules and fast-paced lifestyles we may skimp on nutrition more than just a few times a week. A multivitamin is an insurance policy—a supplement not a replacement. Men should look for a good quality multi-formulated vitamin containing Vitamins B12, D, and B6, plus zinc and selenium—two minerals important to men’s health. Most men don’t need iron, which in older men may do more harm than good. So unlike many formulations for women, men’s multis usually do not contain iron.

Bump of Protein

Protein powders are some of the most popular sports supplements on the market today. They come in many varieties and flavors—whey, soy, pea, casein, etc. Most people can get all of the protein they need from foods. But, powders are a really convenient and portable way to get your protein in after a hard workout.
How much & what type?
20-40g of protein is a good target for a post-workout recovery meal.
Whey protein is an abundant source of branched chain amino acids (BCAAs), important for rebuilding and repairing muscles after a workout, and is easily absorbed. Whey has a smooth, somewhat creamy texture and mildly nutty taste. However, some people are sensitive to whey, a milk protein, so if you have negative reactions to whey (bloating, gas) it’s best to try another source.  
Soy protein is an option, for vegetarians/vegans and those with milk sensitivities. A complete protein containing all of the essential amino acids with a slightly grainy texture and a stronger taste than whey. 
Soy is the subject of much controversy, especially when it comes to hormonal health. But, the body of research shows that soy food supplements have no effect on testosterone in men, so you can relax about that.
Pea protein is highly digestible and free from the top eight food allergens, including soy and dairy. Pea protein blends well with water making it less gritty and more palatable than some of the other plant proteins.

Energy Booster: Caffeine

Believe it or not, caffeine is a very well-researched supplement for increasing energy levels and is most likely to help with endurance activities such as distance running and sports that require intense intermittent effort like soccer and tennis. Caffeine has not been shown to be beneficial in short intense efforts such as sprinting or weightlifting.
How much?
Responses to caffeine vary, but typical doses to aid in performance range from 1-3mg of caffeine per kilogram of body weight taken 15-60 minutes prior to exercise. For context, a cup of coffee has between 85-100mg of caffeine.
More is not always better. High levels of caffeine can cause declines in performance with side effects such as increased heart rate, anxiety, and sleep disturbances.

Power Play

Creatine supplements in scientific studies have shown to increase strength, power and the ability to contract muscles for maximal effort. Creatine is a naturally occurring compound found in muscles and an important fuel for short, high intensity bouts of exercise like sprints and weightlifting and for sports requiring intense effort followed by short recovery periods. Supplementation increases the amount of creatine that is stored in the muscles and can help delay fatigue during high intensity exercise. If you are looking to improve your performance in your next marathon, however, leave the creatine on the shelf.
How much?
Athletes often take a loading dose of 20-25g per day of creatine monohydrate in divided doses for 5-7 days followed by 3-5 grams per day thereafter. Creatine is considered likely safe for long term usage, even up to five years. But, keep in mind creatine is really for those really putting in the many hours at the gym or in sport...if you aren’t exercising then it won’t do any good.

Bottom Line

A healthy diet rich in nutrients, proteins, vitamins and minerals is always best, but not always possible. If you’re looking for a little support, carefully selected supplements can help.
As with any change in diet or exercise, always consult with a health professional for your individual nutrient needs. 

Classic Manhattan

We love a classic cocktail with dark liquor and smoky flavours. Something with a little weight to it that conjures up panelled rooms, wingback chairs in jewel toned fabrics and cigar smoke in the air. Anything made with rye fits the bill, our Classic Manhattan is perfect!


2 oz Rye Whiskey
1 oz Vermouth
2 oz Angostura bitters 

Mix It Up!

Stir all ingredients well with cracked ice. Then strain into a chilled cocktail glass. For more great cocktails visit Cocktailing@Home at
Get the Recipe

Music Makes Everything Better!

For more great tunes, click here.

Cavemen, Conditioner & Cologne 

by Beauty Contributor Ellie

When I think of the term Men's Grooming products I think back to when I was a child in the 70s. There would be a dedicated section in the supermarket for cologne, aftershave and shaving cream. A very narrow world of products fitting the era of the macho guy.

When you consider grooming, you may automatically think about your favourite body wash or shampoo that you can't possibly "live without." It's no surprise then, to discover some of the first grooming products were indeed exactly all about that—survival.

In prehistoric times if facial hair was wet it would freeze causing all sorts of issues such as frostbite and head lice. Fast forward and the ancient Egyptians were very well known for their rejuvenating rituals to promote health and wellbeing and of course the Romans introduced us to bathing and communal baths.

We are certainly a long way from Ancient Rome and 1970s ideas that any sort of grooming was not for real men, today the advancement in male grooming is huge, with the men's personal care market expected to hit $166 billion in 2022, according to Allied Market Research.

Social media, possibly the rise in boy bands, the metrosexual, and the modern male clean-cut aesthetic all play a part in industry growth. Increasingly, as men lean into personal care and draw greater self-confidence from looking good, many become habitual users of products like face masks, scrubs, eye serums, facial cleansers, moisturizers and of course hair pomades and waxes specially designed for them.

If you're not already using products beyond soap and deodorant, the shelves can be pretty overwhelming. Since I'm on a mission for everyone to look and feel their best, here's a quick primer on five important products to get you started. 
  1. Good face cleanser and exfoliant in one product. This is great if you shave and can be prone to ingrown hairs. The exfoliant and cleanser in one can help release those hairs and smooth away any red bumps.
  2. Moisturiser with a sunblock. Let's face it, we are all concerned about aging, and men have to watch out for the sun's harmful rays too.
  3. Beard Oil. A specially formulated oil, designed to be applied to your beard, purposeful stubble or other forms of facial hair to keep it soft, hydrated and healthy. Think of it as a conditioner for your facial hair.
  4. Hair Waxes & Pomades. They come in all sorts of textures; soft, medium or strong hold; and hold with texture, hold with movement, curl enhancers and general hair tamers. It can be a lot to figure out. If you're unsure, ask your barber or stylist what works best for your hair.
  5. Cologne. This is a personal choice, and personally I'm a big fan. A great smelling guy is always a bonus!

Men At Work (From Home) 

By Heidi Sarna

Many of us have been working from home recently in the spirit of social distancing. And the experience has evoked many different reactions in people, from stress and doom, to new-found joy. The Feeder of course is going to focus on the good stuff. Besides the obvious benefits of setting up a home office—no commute!—I decided to dig a little deeper and ask a few of my male friends what else they have really liked about working from home.

Quality Time with My Wife: Ben Lyons

"My wife and I (with very different jobs) were always jetting off to some new country each week, it seemed. Every month was a race to see how many frequent flyer miles we could get or how quickly we could get to the airport, and often one of us would be leaving just as the other was returning. Working from home has allowed both of us to spend the most time with each other in the six years we've been married. It has been a great change of pace to be able to stop in the middle of the day, have lunch with her, catch up and just spend more time together! I think we'll both be sad in some ways when it is time to go back to an office and only catch up in person at the end of the day when we're both exhausted from a day's work.”
Ben has a lifelong fascination with ships and the sea; after a career working as an officer and captain on cruise ships, he is now CEO of EYOS Expeditions.  

Peace & Serenity: Carlos Dennis

“As I live alone in a quiet apartment overlooking a garden it has been birdsong that has comforted me. The horrible open plan of the office where everyone’s talking on calls or punch typing that was endured daily—are for me a thing of the past. At home, the quiet soothes me. I’m more productive. I also take gym breaks at a time that works with each day’s meetings. I’m a happier professional working from home.”
Carlos specializes in online privacy at a global tech company. When not negotiating commercial agreements, he frequently gives unofficial museum tours in NYC and other cities. Follow him @19thCentMan on Instagram. 

Better Balance: Will Anstee

"Previously, my life was pretty much out of balance. So much so, I didn't even recognise it. I would generally be on a plane Monday to Friday. I would often wake at night and not know where I was—on a plane, in a hotel room or back in my own bed at home. Always sleep deprived, continually doubling up on meals between the airport lounge or the 1am meal on the flight. After all, it would have been rude of me to say 'no' to the many people that were constantly offering me that little cheeky glass of champagne or that beef fillet. Funnily enough, my wife loved me travelling. She would get that little glint in her eye as she kissed me goodbye on the Sunday night or Monday morning, walking me to the door to ensure I was safely on my way. She had the best of both worlds. Her own life during the week and her loving partner to socialise with on the weekend. And I get it, I would be the same.
Then I started working from home. It was unsettling at first. Particularly the video calls...But it was nice wearing shorts every day. After all, nobody would ever know. It was liberating! 
Before I knew it, I was loving this new world. Early nights to bed. Minimum of eight hours sleep every night. Nice walks in the morning, breathing in nature. The city generally felt a lot more peaceful. I was feeling more peaceful. Mastering the zoom calls, but more importantly, mastering my 'me' time. I started taking meditation courses, reading more books, eating meals every night with the family, etc. Generally, just enjoying life.
I remember my wife looking at me one night as I was happily tucking into dinner, with a little level of desperation in her voice, and said 'Do you realise we have had 95 meals straight with each other.' I think it was starting to take its toll on her, as I started hitting my stride. Bless her.
But long story short, I like this new life and I intend to keep it this way. [I've been forced] to rethink how I was living my life, my priorities, my health, but more importantly, how much I have enjoyed spending time at home with the family. I think the new 'Will' is here to stay!”
Will is CEO at TotallyAwesome in Singapore, the fastest-growing kids' and family digital engagement company in the Asia-Pacific region, with an unapologetic mission to make the internet safe for children.

Efficiency & Cost Savings: Peter Barnes

“I would say I’ve enjoyed some practical aspects of working from home. Foremost is safety. The fact that you are staying at home minimizes the chance of getting sick. Also, efficiency is another benefit since commuting time has been reduced to zero and this gives me the ability to wake up a little later for 7am meetings. Working from home has also meant the ability to wear more casual attire, which saves on dry-cleaning.”
Peter is the director and head of Operational Risk Management for the Americas region, for the Barclays Investment Bank. In his spare time, Peter likes to drink, think and share wine on Instagram @Peter_Barnes.

Stray from the Work Zone: Jai Pathak 

“I appreciate the ability to roll out of bed and work at my home office desk and effectively deal with work meetings through Zoom/Microsoft Teams without the stresses of travel to distant destinations. I also value being able to mentally stray out of the ‘work zone’ and meet with family/friends who stop by and then go right back into the ‘work zone’ of a home office that is essentially just a couple of steps away. And these ‘perks’ can be enjoyed without feeling guilty at not being at work in a more formal environment, because it is generally a very acceptable mode of behavior in these challenging times.” 
A lawyer, Jai is a partner in charge of a global law firm’s Asia-Pac region.

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About me: I'm a writer, obsessive reader, mother, wife and one half of the marketing team known as Chop Chop.  I love to travel and explore new places, but hate to plan trips. I strive to be a good friend and a great home cook. My friends tease me about my germaphobia and being's all good. 
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