BJJ Mental Models

In this mini-episode, we discuss mental gatekeeping: the practice of guarding your mind against negative thinking and low-quality information.

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro

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https://bjjmentalmodels.com/database

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This week, for our 400th episode, we're joined by Rafael Lovato Jr.! Rafael is a multiple-time jiu-jitsu world champion, a former Bellator middleweight MMA champion, and the creator of the Timeless Jiu-Jitsu philosophy. In this episode, Rafael makes the case that consistency beats intensity, and shows how a game built on timeless fundamentals lets you dominate opponents no matter your age. Topics include: consistency over intensity, competing in your 40s, playing the long game, mastering the fundamentals, and the case for the mount.

Follow Rafael on Instagram:
https://instagram.com/lovatojrbjj

Get Rafael's new knee-passing instructional with his dad, Lovato Legacy:
https://www.timelessjiujitsu.com/lovato-legacy-timeless-pressure-passing-from-the-knees

Learn more at Timeless Jiu-Jitsu:
https://www.timelessjiujitsu.com

Train with Rafael in the Turks and Caicos Islands from Sep. 24-29, 2026:
https://destinationjj.com

Mental models discussed in this episode:
Consistency
https://bjjmentalmodels.com/consistency

Prioritize Longevity
https://bjjmentalmodels.com/prioritize-longevity

Compounding
https://bjjmentalmodels.com/compounding

Timeframe Paradox
https://bjjmentalmodels.com/timeframe-paradox

Investing in Loss
https://bjjmentalmodels.com/investing-in-loss

Do What Works
https://bjjmentalmodels.com/do-what-works

Tokui Waza
https://bjjmentalmodels.com/tokui-waza

Position Over Submission
https://bjjmentalmodels.com/position-over-submission

Probabilistic Thinking
https://bjjmentalmodels.com/probabilistic-thinking

Marginal Gains
https://bjjmentalmodels.com/marginal-gains

Self-Competition
https://bjjmentalmodels.com/self-competition

⬆️ 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

In this mini-episode, we discuss incremental learning: the practice of breaking down a new concept to learn it piece by piece.

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

This week, we're joined by Giles Garcia! Giles is a black belt competitor and the head coach and owner of Ronin Grappling in Glasgow, Scotland. In this episode, Giles explains how to break through training plateaus: how to spot one, how to name the specific problem hiding underneath it, and how to build a plan to solve it. Topics include: overtraining, the elevator theory, naming your plateau, and treating training partners as collaborators.

Train with Giles at Ronin Grappling in Glasgow:
https://roningrappling.com

Watch Giles's videos at BJJ Codex:
https://www.bjjcodex.com

Follow Giles on Instagram:
https://instagram.com/el_guanche

Mental models discussed in this episode:
Ecological Dynamics
https://bjjmentalmodels.com/ecological-dynamics

Red Queen Effect
https://bjjmentalmodels.com/red-queen-effect

Diminishing Returns
https://bjjmentalmodels.com/diminishing-returns

Feedback Loop
https://bjjmentalmodels.com/feedback-loop

Marginal Gains
https://bjjmentalmodels.com/marginal-gains

Deliberate Practice
https://bjjmentalmodels.com/deliberate-practice

Kaizen
https://bjjmentalmodels.com/kaizen

Constraints-Led Approach
https://bjjmentalmodels.com/constraints-led-approach

Growth Mindset
https://bjjmentalmodels.com/growth-mindset

⬆️ 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

In this mini-episode, we discuss Goodhart's Law: when a measure becomes a target, it ceases to become a good measure.

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