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    BJJ Mental Models

    Your guide to a conceptual and intelligent Jiu-Jitsu approach.  BJJ black belt Steve Kwan and a slate of expert guests explain the concepts, strategies, and tactics behind the gentle art of Brazilian Jiu-Jitsu.

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    Copyright: © 2023 BJJ Mental Models

    • Apple Podcasts
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    Latest Episodes:
    Ep. 386: Don't Make Them Feel Stupid, feat. Heather Morgan Apr 13, 2026
    Show notes

    This week, we're joined by Heather Morgan! Heather is a jiu-jitsu black belt, competitor-turned-coach, and content creator based in San Diego who teaches in person at the Collective in Ocean Beach and online to students worldwide. In this episode, Heather shares how she coaches students to find their own game rather than copying hers, and why making people feel capable is the real job of a teacher. Topics include: developing individual jiu-jitsu style, psychological safety in the training room, the gap between being good at jiu-jitsu and being a good coach, gamification and constraint-led training, and coaching hobbyist students.
    Follow Heather on Instagram:
    https://instagram.com/heather_morganbjj
    Watch Heather on YouTube:
    https://www.youtube.com/@Heather_MorganBJJ
    Mental models discussed in this episode:

    • Psychological Safety
      https://bjjmentalmodels.com/psychological-safety
    • Curse of Knowledge
      https://bjjmentalmodels.com/curse-of-knowledge
    • Constraints-Led Approach
      https://bjjmentalmodels.com/constraints-led-approach
    • Gamification
      https://bjjmentalmodels.com/gamification
    • Ecological Dynamics
      https://bjjmentalmodels.com/ecological-dynamics
    • Keep It Playful
      https://bjjmentalmodels.com/keep-it-playful

    ⬆️ LEVEL UP with BJJ Mental Models Premium!
    The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels
    Music by Enterprize:
    https://enterprize.bandcamp.com

    Mini Ep. 101: Open Knowledge Apr 09, 2026
    Show notes

    In this mini-episode, we explain the concept of open knowledge and when information should be kept secret, charged for, or shared freely.
    Get our Intro to Mechanics audio course, normally $79, FREE:
    https://bjjmentalmodels.com/freeintro
    ⬆️ LEVEL UP with BJJ Mental Models Premium!
    The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels

    Ep. 385: Jiu-Jitsu "Third Places," feat. Justin Relph Apr 06, 2026
    Show notes

    This week, we're joined by Justin Relph! Justin is a self-described die-hard hobbyist, event marketer, and the black belt coach behind Jiu Jitsu Invermere, a not-for-profit gym in the mountains of British Columbia. In this episode, Justin shares his experience building community through jiu-jitsu in a small resort town, and we revisit the concept of third places: the social spaces beyond home and work that so many of us are missing. Topics include: the decline of third places in modern life, how to build gym culture around community rather than competition, bringing jiu-jitsu to where people are, and the power of unstructured social time after training.
    Follow Jiu Jitsu Invermere on Instagram:
    https://instagram.com/jiujitsuinvermere
    Train with Justin at Jiu Jitsu Invermere in Invermere, BC:
    https://invybjj.ca

    Mental models discussed in this episode:

    • Third Places
      https://bjjmentalmodels.com/third-places
    • Growth from Discomfort
      https://bjjmentalmodels.com/growth-from-discomfort
    • Ecological Dynamics
      https://bjjmentalmodels.com/ecological-dynamics

    ⬆️ LEVEL UP with BJJ Mental Models Premium!
    The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels
    Music by Enterprize:
    https://enterprize.bandcamp.com

    Mini Ep. 100: The Golden Rule Apr 02, 2026
    Show notes

    In our 100th mini-episode, we explain the golden rule, also known as the ethic of reciprocity or the "do unto others" principle. In our opinion, despite not being explicitly about grappling, the golden rule is the most important mental model for jiu-jitsu.
    Get our Intro to Mechanics audio course, normally $79, FREE:
    https://bjjmentalmodels.com/freeintro
    ⬆️ LEVEL UP with BJJ Mental Models Premium!
    The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels

    Ep. 384: Secret Gracie History, feat. Jeff Shaw Apr 01, 2026
    Show notes

    This week, we're joined by Jeff Shaw! Jeff is a black belt, head coach at Bellingham BJJ, and a history professor with peer-reviewed publications on jiu-jitsu history. In this episode, Jeff shares his findings on one of the most obscure and underappreciated figures in jiu-jitsu history: Rorden Gracie.
    Follow Jeff on Instagram:
    https://instagram.com/jeffshawbjj
    Train with Jeff at Bellingham BJJ in Washington:
    https://bellinghambjj.com
    ⬆️ LEVEL UP with BJJ Mental Models Premium!
    The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels
    Music by Enterprize:
    https://enterprize.bandcamp.com

    Ep. 383: The Way of Excellence in BJJ, feat. Brad Stulberg Mar 30, 2026
    Show notes

    This week, we're joined by Brad Stulberg! Brad is the author of multiple bestsellers including The Way of Excellence and Peak Performance. In this episode, Brad shares his findings from a decade of researching excellence: what it actually is, why we chase it, and what separates real pursuit from the performative version flooding our feeds. Topics include: the three Cs of excellence (caring, curiosity, consistency), self-handicapping, reframing nerves as excitement, why plateaus are a feature (not a bug), and how to make intelligent trade-offs so you stop spreading yourself too thin. If you've ever beaten yourself up for not progressing fast enough, this one's for you.
    Get The Way of Excellence and Brad's other books:
    https://bradstulberg.com
    Mental models discussed in this episode:

    • Process Over Outcomes
      https://bjjmentalmodels.com/process-over-outcomes
    • Feedback Loop
      https://bjjmentalmodels.com/feedback-loop
    • Defensive Thinking
      https://bjjmentalmodels.com/defensive-thinking
    • Consistency
      https://bjjmentalmodels.com/consistency
    • Compounding
      https://bjjmentalmodels.com/compounding
    • Surface Area
      https://bjjmentalmodels.com/surface-area
    • Keep It Playful
      https://bjjmentalmodels.com/keep-it-playful

    ⬆️ LEVEL UP with BJJ Mental Models Premium!
    The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels
    Music by Enterprize:
    https://enterprize.bandcamp.com

    Mini Ep. 99: Elbow-Knee Connection Mar 26, 2026
    Show notes

    In this week's mini-episode, we explain the elbow-knee connection: a defensive (and also offensive) concept where we shrink the gap between our elbow and knee. Closing this space makes guard passing and retention easier by denying our opponent access to our hips, arms, and legs.
    Get our Intro to Mechanics audio course, normally $79, FREE:
    https://bjjmentalmodels.com/freeintro
    ⬆️ LEVEL UP with BJJ Mental Models Premium!
    The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels

    Ep. 382: Simple Beats Fancy, feat. Tum Energia Mar 23, 2026
    Show notes

    This week, we're joined again by Tum Energia! In this episode, we explain the real challenge facing grapplers today: not finding good technique, but filtering through way too much of it. Tum breaks down how concepts and mechanical cues beat memorizing techniques, and why simple games like "dirty feet" build better jiu-jitsu than drilling the latest viral submission.
    Follow Tum on Instagram:
    https://instagram.com/tumenergia
    Subscribe to Energia Martial Arts on YouTube:
    https://youtube.com/@EnergiaMartialArts
    Train with Tum at Energia Martial Arts in Nijmegen, Netherlands:
    https://energia-martialarts.com
    Mental models discussed in this episode:

    • Concepts Over Techniques
      https://bjjmentalmodels.com/concepts-over-techniques
    • Hick's Law
      https://bjjmentalmodels.com/hicks-law
    • Cognitive Load
      https://bjjmentalmodels.com/cognitive-load
    • Ecological Dynamics
      https://bjjmentalmodels.com/ecological-dynamics
    • Inside Channel Control
      https://bjjmentalmodels.com/inside-channel-control
    • Kuzushi
      https://bjjmentalmodels.com/kuzushi
    • Theory of Alignment
      https://bjjmentalmodels.com/theory-of-alignment
    • External Cues
      https://bjjmentalmodels.com/external-cues
    • Abundance Paradox
      https://bjjmentalmodels.com/abundance-paradox
    • Red Queen Effect
      https://bjjmentalmodels.com/red-queen-effect

    ⬆️ LEVEL UP with BJJ Mental Models Premium!
    The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels
    Music by Enterprize:
    https://enterprize.bandcamp.com

    Mini Ep. 98: Shuhari Mar 19, 2026
    Show notes

    In this week's mini-episode, we explain shuhari: a Japanese concept from the traditional martial arts explaining the three stages of mastery.
    Get our Intro to Mechanics audio course, normally $79, FREE:
    https://bjjmentalmodels.com/freeintro
    ⬆️ LEVEL UP with BJJ Mental Models Premium!
    The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels

    Ep. 381: What's My Game Again? feat. Josh "Kintanon" Wentworth Mar 16, 2026
    Show notes

    This week, we're joined again by fan favorite Josh "Kintanon" Wentworth! Josh explains one of the most overlooked concepts in jiu-jitsu: having a "game." Drawing inspiration from the Mendes brothers, Josh explains why a repeatable, deliberate path from standing to finish beats reactive rolling every time. Topics include: decision-making loops, why "taking what they give you" is a trap, and how to actually build a game plan that works under pressure.
    Follow Josh on Instagram:
    https://instagram.com/apexconyers
    Train with Josh at Apex MMA Conyers in Covington, Georgia:
    https://www.apexconyers.com
    Argue with Josh on Reddit:
    https://reddit.com/u/kintanon
    Mental models discussed in this episode:

    • Feedback Loop
      https://bjjmentalmodels.com/feedback-loop
    • Technique Chaining
      https://bjjmentalmodels.com/technique-chaining
    • Funneling
      https://bjjmentalmodels.com/funneling
    • Tokui Waza
      https://bjjmentalmodels.com/tokui-waza

    ⬆️ LEVEL UP with BJJ Mental Models Premium!
    The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels
    Music by Enterprize:
    https://enterprize.bandcamp.com

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