UNLOCKING PERFORMANCE

MNSTRY

UNLOCKING PERFORMANCE by MNSTRY, is a podcast for athletes who want to understand how modern sports nutrition truly works. Hosted by a rotating team of experts, the goal of this show is to break down complex scientific topics into clear, practical insights.  Through diverse formats and in-depth conversations, the podcast explores every aspect of performance and sports nutrition: carbohydrate strategies, hydration and electrolytes, amino acids, micronutrients, recovery, adaptation, and all the factors that influence athletic performance and long term health.  UNLOCKING PERFORMANCE is designed for triathletes, cyclists, runners, and anyone looking to elevate their performance through evidence-based nutrition. Modern sports science translated into everyday application.  This podcast helps you understand your body, train smarter, and unlock your full potential.

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30 episodes
Avg 18 min
English

Episodes 30

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#42
Yesterday · 7 min
REDs: What chronic underfueling does to the body
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos begins a two-part series on Relative Energy Deficiency in Sport, or REDs. The episode explains what REDs actually is, how the concept developed from the female athlete triad, and why chronic low energy availability can affect far more than body weight or performance. Robert looks at the relationship between training load, energy intake, hormonal regulation, bone health, immune function, recovery, and psychological well-being. A real case from elite endurance sport shows why REDs can be so difficult to recognize. Symptoms such as recurring injuries, infections, fatigue, digestive problems, sleep disturbances, mood changes, and declining recovery can appear unrelated when viewed individually, while together they may point toward a much larger underlying problem. Part one lays the foundation for understanding REDs, the warning signs athletes should pay attention to, and why high performance does not necessarily mean an athlete is adequately fueled or healthy. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#41
Thursday · 9 min
Not every supplement deserves a place in your routine
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a critical look at dietary supplements and asks a question every athlete should consider before adding another product to their routine: does it actually work, and is it safe? The episode explores why supplements are regulated differently from medication, why only a small number of substances have strong evidence for improving performance, and why widespread supplement use does not automatically mean widespread benefit. Robert also looks at situations in which supplementation can make sense, from identified nutrient deficiencies and restricted diets to specific performance goals, while discussing evidence-backed options such as caffeine, sodium bicarbonate, nitrates, beta-alanine and creatine. But efficacy is only part of the story. The episode also examines contamination risk, undeclared banned substances, strict liability under anti-doping rules, and why third-party testing systems such as Informed Sport and the Kölner Liste can be so important for competitive athletes. A practical guide to using supplements with more evidence, more caution and a much clearer understanding of the risks behind the label. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#40
September 28 · 7 min
Fish, flax or algae: where should your Omega-3 come from?
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes the next step in the omega-3 discussion and asks a practical question: can athletes get enough omega-3 through food alone, or does supplementation make sense? The episode breaks down the differences between ALA, EPA and DHA, explains why plant-based omega-3 sources are not directly equivalent to fatty fish, and looks at how efficiently the body converts ALA into the long-chain fatty acids EPA and DHA. Robert also explores the most relevant dietary sources, from salmon, sardines and mackerel to flaxseed, walnuts and chia seeds, and explains how food-first nutrition can be combined with targeted supplementation. The episode also covers daily intake, the role of omega-6 fatty acids, potential limits of high-dose supplementation, and why mnstry chose algae oil as a source of EPA and DHA. A practical guide for athletes who want to build a smarter omega-3 strategy and better understand when food is enough and when supplementation may help close the gap. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#39
September 24 · 10 min
Omega-3 for athletes: performance boost or health basic?
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at omega-3 fatty acids and one central question: can they actually improve athletic performance? Based on current research and the latest position paper from the International Society of Sports Nutrition, the episode explores how EPA and DHA affect cell membranes, cardiovascular function, endurance capacity, muscle function, recovery, immune responses, sleep, and potentially even gut health. Robert also looks at omega-3 status in athletes, why insufficiency appears to be relatively common, which food and supplement sources provide EPA and DHA, and what current recommendations suggest when dietary intake is not enough. The evidence is promising in some areas and far less clear in others. This episode separates established benefits from emerging findings and shows where omega-3 may support performance, recovery, and long-term health, and where more research is still needed. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#38
September 3 · 1 hr 5 min
EPISODE 06: ARE ENDURANCE ATHLETES OVERTHINKING PROTEIN?
Protein has become one of the most talked-about nutrients in endurance sports. But do athletes really need as much as they think? In this episode of UNLOCKING PERFORMANCE, Robert Gorgos and the team take a closer look at what protein actually does for endurance athletes, how m6uch you really need, and why some of the traditional rules around protein timing are being challenged by new research. From animal versus plant-based sources and the role of leucine to recovery shakes, race-day nutrition and protein needs as we age, this episode separates what matters from what is mostly hype. The key takeaway: protein matters, but getting more of it is not automatically better, especially when it comes at the expense of the carbohydrates that actually fuel endurance performance. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#37
August 27 · 6 min
Heat Training Basics: Understand how you should fuel your heat training session
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explains how nutrition and hydration can support effective heat training and acclimation. From fluid and sodium replacement to carbohydrate availability, iron status and post-session recovery, this episode breaks down the key factors that help athletes adapt to repeated heat stress. You’ll also learn why heat training can increase plasma volume, how recovery nutrition supports those adaptations, and where emerging strategies such as taurine may fit into a structured heat acclimation block. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#36
August 24 · 9 min
Heat Training Basics: Understand what happens with your body
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explores how heat affects endurance performance and why controlled heat exposure can become a powerful training tool. From cardiovascular drift and dehydration to plasma volume expansion, improved sweating and heat shock proteins, this episode explains how the body adapts to repeated heat stress. You’ll also learn why heat training may improve performance even in cooler conditions, how active and passive heat sessions can be used in practice, and what makes a successful heat acclimation block. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#35
August 20 · 9 min
Better sleep, better performance: how athletes can improve sleep quality
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explores why sleep is one of the most powerful recovery tools available to athletes and how nutrition can support it. From meal timing, carbohydrates and protein to micronutrients, tart cherry, glycine and other natural compounds, this episode breaks down the nutritional factors that may influence sleep quality, recovery and adaptation. The key message: nutrition can help, but the foundation remains consistent sleep habits, smart timing and a recovery strategy that works with your training and competition schedule. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#33
August 14 · 9 min
Why sugar is not your enemy in sports
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down one of the most misunderstood topics in sports nutrition: sugar. Learn why sugar is not inherently harmful, why context matters, and how endurance athletes can use rapidly available carbohydrates to fuel performance, support recovery, and stay metabolically efficient. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#34
August 10 · 7 min
Why Tart Cherry is more about precovery than recovery
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explores why tart cherry has become one of the most discussed tools in elite recovery nutrition. Learn why timing matters, why the real benefit may start before the race, and how polyphenol-rich tart cherry can support recovery, reduce muscle soreness, and help athletes stay ready across demanding training blocks and competitions. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#32
August 3 · 9 min
Hyperhydration: smart strategy or too much of a good thing?
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down the science of pre-exercise hyperhydration. Learn why simply drinking more water before a race is not enough, how sodium can help increase fluid retention, and when hyperhydration may actually support endurance performance. A practical look at one of the most misunderstood tools in race-day hydration. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com
#31
July 27 · 1 hr 20 min
EPISODE 05: Why hydration is important before, during and after exercise.
In this episode of Unlocking Performance, our sports nutrition experts Robert, Julien and Paul explore why hydration should be the foundation of every endurance fueling strategy. They discuss dehydration thresholds, individual sweat rates, sodium requirements, fluid absorption and the close connection between hydration, carbohydrate intake and gastrointestinal problems. From functional dehydration and cramping myths to practical drinking strategies for heat, racing and ultra-endurance events, this episode explains why there is no universal hydration formula and how athletes can build a strategy that works for their body, their sport and the conditions they face. Since Till is on his well deserved vacation travelling the Andes, Lennart the CMO of MNSTRY is the host of this episode. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#28
July 23 · 10 min
The athlete’s guide to fiber and gut health
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at dietary fiber and why it plays a much bigger role in endurance nutrition than many athletes realize. The episode explores the difference between soluble and insoluble fiber, how fiber supports gut health, blood glucose regulation, recovery, and metabolic function, and why these benefits matter for long term performance. At the same time, Robert explains why the same foods that support health during everyday training can become problematic when eaten too close to key sessions or competition. The episode also covers practical timing strategies, race week adjustments, individual tolerance, and why there is no one size fits all approach when it comes to fiber intake. A practical and evidence based episode for athletes who want to better understand gut health, fueling, and how to balance long term health with race day performance. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG
#27
July 19 · 8 min
Zinc, immunity and recovery explained
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at zinc and why this often overlooked trace element plays such an important role in health, recovery, and athletic performance. The episode explores zinc’s role in enzymatic function, immune health, muscle adaptation, acid-base regulation, and recovery, while also explaining how zinc absorption works and why dietary patterns strongly influence zinc status. Robert breaks down the difference between food sources and supplements, why athletes with high sweat losses, restrictive diets, or plant-based nutrition may be at greater risk of deficiency, and why more zinc is not automatically better. The episode also covers zinc rich foods, the limits of blood testing, the risks of long term oversupplementation, and the situations in which supplementation may actually make sense. A practical and evidence based episode for athletes who want to better understand zinc, recovery, immune function, and the balance required for long term performance. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com
#26
July 16 · 8 min
The fine line between iron deficiency and overload
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at iron and why it is one of the most important trace elements for endurance performance. The episode explores iron’s role in oxygen transport, energy metabolism, recovery, and immune function, while also explaining how ferritin and transferrin help regulate iron status in the body. Robert breaks down why athletes, especially in endurance sports, are at greater risk of deficiency, how diet quality and nutrient combinations affect absorption, and why both low and excessive iron levels can create real problems for health and performance. The episode also covers key risk factors, symptoms of deficiency, supplementation strategies, side effects, and why iron status becomes especially important in phases such as altitude training. A practical and evidence based episode for athletes who want to better understand iron, fatigue, recovery, and the balance required for long term performance. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com
#24
July 6 · 5 min
Bone health, hormones and performance: understanding calcium
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at calcium and why it is far more than just a bone mineral. The episode explores calcium’s role in bone health, muscle contraction, nerve function, hormone regulation, and recovery, while also looking at newer research around calcium and fat metabolism. Robert explains how calcium supports structural and metabolic functions in the body, why athletes with low energy availability or hormonal imbalances may face greater risks, and which factors can affect calcium absorption and long term bone health. The episode also covers daily requirements, practical food sources, athlete specific risk factors, and the situations in which supplementation may actually make sense. A practical and evidence based episode for athletes who want to better understand calcium, performance, and the bigger picture behind long term health and resilience. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com
#23
July 2 · 5 min
Potassium: why it deserves more attention in endurance sport
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at one of the most overlooked minerals in sports nutrition: potassium. This nutrition basics episode explores potassium’s role in fluid balance, nerve signaling, muscle function, repeated contractions, and post exercise recovery. Robert explains why potassium is especially relevant for athletes training in the heat or over long durations, how it contributes to rehydration and muscular performance, and why insufficient intake can affect performance more than many athletes realize. The episode also covers daily requirements, practical food sources, potassium losses during exercise, and why most athletes can meet their needs through a balanced diet without relying on extra supplementation. A practical and evidence based episode for athletes who want to better understand one of the most underrated minerals in endurance performance. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com
#22
June 30 · 5 min
How magnesium supports energy and muscle function
In this Nutrion Basics episode of UNLOCKING PERFORMANCE, Robert takes a closer look at one of the most important minerals in sports nutrition: magnesium. The episode explores magnesium’s role in energy metabolism, muscle function, the nervous system, and recovery, while also breaking down daily requirements, food sources, testing limitations, and the real relevance of supplementation for athletes. Robert explains why magnesium is essential for hundreds of processes in the body, why deficiency is less common than many people think, and why muscle cramps are not automatically a sign of low magnesium. The episode also looks at different forms of magnesium, bioavailability, sweat losses, and the situations in which supplementation may actually make sense. A practical and evidence based episode for athletes who want to better understand magnesium, performance, and when more is not necessarily better. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com
#21
June 13 · 22 min
Deep Dive: how to fuel for long distance triathlon
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down how triathletes should approach nutrition in the final days before an important long distance race and on race day itself. The episode covers when detailed race nutrition preparation really begins, how to structure carbohydrate loading, why reducing fiber before a long race can make a difference, and what a practical race morning breakfast can look like. Robert also explains how much carbohydrate athletes may need during the race, how to think about fueling on the bike versus the run, and why logistics and tolerance matter just as much as the numbers. On top of that, the episode looks at key race day additions such as pre hydration, caffeine, and cherry based antioxidant strategies, while keeping the overall message simple: no experiments, no panic, and no last minute mistakes. A practical guide for athletes who want to arrive at the start line well fueled, well prepared, and ready to perform. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com
#20
June 8 · 50 min
EPISODE 04: LAURA PHILIPP ON PERFORMANCE, PRESSURE AND THE REALITY OF ELITE RACING
In this episode of UNLOCKING PERFORMANCE, Till sits down with Laura Philipp for a deep and honest conversation about what it really takes to perform at the highest level in long distance triathlon. Together, they talk about Laura’s journey from her early breakthrough in Wiesbaden to becoming one of the sport’s defining athletes, and about how the demands of professional racing have changed over the years. The conversation explores training, recovery, social media, race week pressure, mental strength, and the importance of building the right team around you. Laura also shares her perspective on fueling, underfueling in training, race weight myths, and the specific needs of female athletes. From cycle tracking and recovery to long term health and performance, this episode offers a personal look into the realities of elite sport and the lessons that matter far beyond the professional level. If you want to understand what high performance really looks like behind the scenes, and what endurance athletes can learn from one of the best in the sport, this episode is well worth listening to. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

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