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JIU JITSU LOU

JIU JITSU LOU

Lou Temlett

Welcome to the Jiu Jitsu Lou Podcast.


Hosted by Lou Temlett, this is a podcast about the people behind Brazilian Jiu Jitsu.


From world champions, black belts and gym owners to white belts, community builders, coaches, entrepreneurs and everyday grapplers, these are honest conversations about the journeys, challenges and experiences that shape life on and off the mats.


The Jiu Jitsu Lou Podcast explores the stories that don't always get told: resilience, confidence, mental health, motherhood, identity, business, belonging, personal growth and the communities that make Brazilian Jiu Jitsu so much more than a sport.


With over 130 episodes and guests from across the UK and around the world, Lou shines a light on the people, projects and ideas helping to grow the grappling community.


Whether you're preparing for your first class, chasing your next belt, running an academy, or simply fascinated by the human side of Jiu Jitsu, you'll find stories, insights and inspiration here.

Real people. Real stories. Real Jiu Jitsu.


Follow @jiujitsulou and join the conversation.

Hosted on Acast. See acast.com/privacy for more information.

152 - E150: Sid Khan - Black Belt
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  • 152 - E150: Sid Khan - Black Belt

    For Episode 150 of the JIU JITSU LOU Podcast, Sid Khan joins me to talk about Jiu Jitsu, loss, community, business and the importance of giving back.


    Sid started Jiu Jitsu at 40 after suddenly losing his mum and finding himself completely lost. A chance reconnection with his long-time friend Danny led to an invitation to come and train - and Jiu Jitsu gave Sid somewhere to channel what he was feeling.


    Having practised different martial arts throughout his life, Sid found something unique in grappling. He talks about the release he found on the mats, becoming fascinated by the technical side of Jiu Jitsu and discovering what was possible when people pushed him beyond what he thought he could achieve.


    That relationship with Danny became hugely important. Together with friends, they began training at a Sunday open mat which organically developed into St Albans Submission Grappling. What started with a group of White Belts training together has grown into a community spanning White through to Black Belt, with the opportunity to train seven days a week.


    We talk about creating an environment without politics where people from other academies are welcome, supporting people through anxiety and difficult periods, and seeing Jiu Jitsu help people become more confident than they believed they could be.


    That same organic growth led to SoulTaker Fightwear. Initially making Gis for themselves and their teammates, Sid and Danny eventually developed the business to the point of investing in their own manufacturing operation in Pakistan. Sid shares the work behind finding the right materials, learning through failures and creating products that remain affordable without compromising the people making them.


    For Sid, business and community are closely connected. His philosophy is that if you're in a position to succeed, you should help the people around you succeed too. That means providing employment, supporting athletes, sponsoring promotions including Grapple Worlds and Jits Pro League, and creating opportunities throughout the Jiu Jitsu community.


    We also talk about coaching, competition and the satisfaction of seeing somebody achieve more than they thought possible. For Sid, some of the biggest successes aren't medals or businesses - they're watching people grow.


    And it feels particularly fitting that Episode 150 arrives alongside our celebration at St Albans Submission Grappling, the home of SoulTaker Fightwear and a community that has supported JIU JITSU LOU.


    From finding Jiu Jitsu during one of the hardest periods of his life to now helping other people find their own place within it, Sid's story is ultimately about what can happen when we use what we've built to lift others too.


    Topics:

    • Starting Jiu Jitsu at 40

    • Grief and loss

    • Finding Jiu Jitsu

    • Friendship and trust

    • St Albans Submission Grappling

    • Building a Jiu Jitsu community

    • White Belt to Black Belt

    • Mental health and confidence

    • Coaching

    • SoulTaker Fightwear

    • Manufacturing in Pakistan

    • Building a business

    • Treating people fairly

    • Supporting athletes

    • Grapple Worlds

    • Jits Pro League

    • Sponsorship

    • Giving back

    • Helping others succeed

    • Episode 150


    FOLLOW SID

    SoulTaker Fightwear on Instagram:

    https://www.instagram.com/soultakerfightwear/


    COMMUNITY SPOTLIGHT

    St Albans Submission Grappling

    https://www.instagram.com/stalbans_submission_grappling/


    OFFICIAL PODCAST PARTNER

    SoulTaker Fightwear:

    https://www.instagram.com/soultakerfightwear/


    FOLLOW JIU JITSU LOU

    YouTube: https://www.youtube.com/@JiuJitsuLou

    Instagram: https://www.instagram.com/jiu.jitsu.lou

    TikTok: https://www.tiktok.com/@jiu.jitsu.lou


    JIU JITSU LOU is a UK BJJ Podcast hosted by Lou Temlett.


    PRODUCTION

    Produced by Kerr Mathieson of Audio Outsource

    https://www.audiooutsource.co.uk/


    MUSIC

    Maleki Ram - Just A Little Boy


    Licensed under a Creative Commons Attribution 4.0 International License.

    https://creativecommons.org/licenses/by/4.0/

    Hosted on Acast. See acast.com/privacy for more information.

    Sat, 10 Oct 2026 - 45min
  • 151 - E149: Steve Humphrey - Black Belt

    Steve Humphrey joins the JIU JITSU LOU Podcast as a Black Belt, coach and owner of Exemplar Martial Arts in Salisbury.


    Steve came to Jiu Jitsu from a striking background after staying behind following a kickboxing class when his coach suggested he give Jiu Jitsu a try. Several hours of training later, he was hooked.


    Maintaining consistency alongside a military career hasn't always meant training in the same place. Steve talks about finding opportunities to train wherever he could, walking into unfamiliar gyms with respect and recognising that there is something to learn from almost everyone.


    Having left home in the North East at 16 and followed a military pathway, Steve reflects on how those experiences developed his confidence, discipline and willingness to take on challenges. His approach is to go into an experience willing to learn, reflect on what happened and work out how he can become better because of it.


    Now, as he approaches the end of his military career, Steve has taken on another challenge by opening Exemplar Martial Arts in Salisbury.

    We explore what it means to progress without forgetting the coaches, teammates and communities who helped us get there. Steve continues to return to the people who supported his own development, while creating something new himself. His message is simple: take the group forward with you, not just yourself.


    At Exemplar, Steve is building a professional, structured and welcoming environment. For him, coaching goes beyond teaching Jiu Jitsu techniques. It's about getting to know the individual, understanding their goals and recognising the time, money and effort they're choosing to invest in training.


    We also talk about professionalism, academy culture, communication and creating a trustworthy environment where people from different backgrounds can learn, challenge themselves and feel part of a team.


    And ultimately, Steve is still a student too. Becoming a Black Belt and opening an academy haven't stopped the questions - they've created new ones. There is always another perspective to consider, another lesson to learn and another challenge ahead.


    Topics:

    • Exemplar Martial Arts

    • Black Belt

    • Military career

    • Discipline and consistency

    • Training at different academies

    • Mindset and self-reflection

    • Coaching

    • Opening a Jiu Jitsu academy

    • Giving back

    • Team and community

    • Professionalism

    • Academy culture

    • Student development

    • Communication

    • Continuing to learn


    FOLLOW STEVE

    Steve Humphrey on Instagram:

    https://www.instagram.com/exemplar_martial_arts/


    COMMUNITY SPOTLIGHT

    Exemplar Martial Arts

    https://www.instagram.com/exemplar_martial_arts/


    OFFICIAL PODCAST PARTNER

    SoulTaker Fightwear:

    https://www.instagram.com/soultakerfightwear/


    FOLLOW JIU JITSU LOU

    YouTube: https://www.youtube.com/@JiuJitsuLou

    Instagram: https://www.instagram.com/jiu.jitsu.lou

    TikTok: https://www.tiktok.com/@jiu.jitsu.lou


    JIU JITSU LOU is a UK BJJ Podcast hosted by Lou Temlett.


    PRODUCTION

    Produced by Kerr Mathieson of Audio Outsource

    https://www.audiooutsource.co.uk/


    MUSIC

    Maleki Ram - Just A Little Boy


    Licensed under a Creative Commons Attribution 4.0 International License.

    https://creativecommons.org/licenses/by/4.0/

    Hosted on Acast. See acast.com/privacy for more information.

    Sat, 03 Oct 2026 - 40min
  • 150 - E148: Michela Antonello - White Belt

    Michela Antonello joins the JIU JITSU LOU Podcast as a White Belt in her mid-50s, proving that there really is no right age to start Jiu Jitsu.


    Michela began training just a year ago after being encouraged onto the mats by her son. Already experienced in martial arts through Karate and committed to strength training and staying active, she wanted to continue growing older healthily and strongly - but initially wondered whether Jiu Jitsu was something her body, and even her brain, would be able to learn.


    Those early months brought plenty of self-doubt. Michela talks openly about menopause, brain fog, fear of injury and watching fast-moving Jiu Jitsu online before realising that she didn't need to move or learn like anybody else. She could take things slowly, work with her own body and gradually build her own understanding.


    And then came competition. Initially unsure why she would want to compete, Michela was given a different perspective: competition could expose the gaps in her Jiu Jitsu and give her something specific to take back into training. From her first matches at the British Open to recently winning double gold, the medals are enjoyable - but for Michela, they're not the point. Competition is a test of what she knows, what works and what she needs to learn next.


    We also explore the realities of competing as an older woman. At Masters 5 and in the heavier weight divisions, finding matches can mean competing against women considerably younger than her. Michela talks about putting age aside once she steps onto the mats, using the strengths she has and, importantly, learning to apologise less for taking up space.


    The Gauntlet Fight Academy has become Michela's home from home. She shares how an initially intimidating environment quickly became somewhere she felt welcomed, supported and valued, with a strong female presence throughout the academy and women represented not only as students, but as respected coaches and leaders.


    And there is something much bigger running through Michela's story. We talk about getting older, body image, staying active, learning new things and the idea that women somehow become invisible after 40. Michela's response is simple: we're not invisible.


    Rather than regretting that she didn't discover Jiu Jitsu earlier, Michela is grateful that she discovered it now. Her message to anyone watching from the sidelines - particularly parents whose children already train - is to give it a go. Find something you love doing, keep your body moving, keep learning and enjoy where you are now.


    Topics:

    • Starting Jiu Jitsu in your 50s

    • White Belt

    • Women in Jiu Jitsu

    • Masters 5

    • Competition

    • British Open

    • Double gold

    • Competing to learn

    • Age divisions

    • Heavier weight divisions

    • Training with younger women

    • Playing to your strengths

    • Fear of injury

    • Menopause

    • Brain fog

    • Learning

    • Karate

    • Strength training

    • Staying active

    • Body image

    • Ageing

    • The Gauntlet Fight Academy

    • Female representation

    • Academy culture

    • Community

    • Belonging

    • Self-doubt

    • Women over 40

    • Starting later in life

    • No regrets

    • Children inspiring parents

    • Enjoying the journey


    FOLLOW MICHELA

    Michela Antonello on Instagram:

    https://www.instagram.com/silverfitnessjourney/


    COMMUNITY SPOTLIGHT

    The Gauntlet Fight Academy:

    https://www.instagram.com/thegauntletfightacademy/


    OFFICIAL PODCAST PARTNER

    SoulTaker Fightwear:

    https://www.instagram.com/soultakerfightwear/


    FOLLOW JIU JITSU LOU

    YouTube: https://www.youtube.com/@JiuJitsuLou

    Instagram: https://www.instagram.com/jiu.jitsu.lou

    TikTok: https://www.tiktok.com/@jiu.jitsu.lou


    JIU JITSU LOU is a UK BJJ Podcast hosted by Lou Temlett.


    PRODUCTION

    Produced by Kerr Mathieson of Audio Outsource

    https://www.audiooutsource.co.uk/


    MUSIC

    Maleki Ram - Just A Little Boy


    Licensed under a Creative Commons Attribution 4.0 International License.

    https://creativecommons.org/licenses/by/4.0/

    Hosted on Acast. See acast.com/privacy for more information.

    Sat, 26 Sep 2026 - 50min
  • 149 - E147: Jarrell Garcia - Black Belt

    Jarrell Garcia joins the JIU JITSU LOU Podcast with 17 years of experience on the mats, a 10th Planet Black Belt and a Jiu Jitsu journey that began after his older brother put him to sleep.

     

    At 19, Jarrell started training MMA before gravitating towards Jiu Jitsu, and he has been remarkably consistent ever since. Now training at Renzo Gracie Rhode Island, he has a preference for No Gi but will happily put on a Gi whenever it means another opportunity to train. Technically, that also means this Black Belt still owns a two-stripe White Belt - and occasionally wears it.

    But this conversation goes much deeper than belts.

     

    Jarrell brings his professional and academic work into the conversation as we explore athletic identity and what happens psychologically when injury takes us away from the mats. His research looked at the relationship between how strongly someone identifies as a Jiu Jitsu practitioner and the psychological distress they experience when injured, with some fascinating findings around identity, rather than simply the severity of the injury itself.

     

    We talk about what happens when Jiu Jitsu becomes our community, our physical outlet, our social life and a significant part of who we believe ourselves to be - and what can happen when that is suddenly taken away.

     

    Jarrell also shares his experience as a TEDx speaker and coach as we explore conflict, communication, different perspectives and being willing to have difficult conversations. We talk about boundaries, gym culture and recognising that we have agency over the people and environments we choose to surround ourselves with.

     

    Competition was once a significant part of Jarrell's own identity. At Purple Belt he was training upwards of ten sessions a week and pursuing competition seriously, before consciously deciding that reaching the highest levels of the sport would require sacrifices he wasn't prepared to make. He wanted marriage, his doctorate, his career and other parts of his life too. Walking away from that competitive ambition meant challenging the feeling that he was wasting his potential and redefining what success looked like for him.

     

    And that brings us to balance. Rather than every part of our lives receiving an equal share, Jarrell describes balance as something individual that changes throughout different chapters of our lives. Having a clear vision can help us decide where our energy belongs - while still giving ourselves permission to change that vision.

     

    Ultimately, this conversation is about ownership. Your Jiu Jitsu journey doesn't have to look like your coach's, your training partner's or anybody else's. Understand what you want from it, choose the people you surround yourself with, establish your values and boundaries and take ownership of your own journey.

     

    Topics:

    • 17 years of Jiu Jitsu

    • 10th Planet Black Belt

    • Gi and No Gi

    • The two-stripe White Belt

    • Renzo Gracie Rhode Island

    • Consistency

    • Injury

    • Athletic identity

    • Psychological distress

    • Jiu Jitsu research

    • Community

    • TEDx

    • Coaching and mentoring

    • Conflict

    • Communication

    • Boundaries

    • Gym culture

    • Competition

    • Purple Belt

    • Stepping away from competition

    • Identity

    • Career and education

    • Balance

    • Life priorities

    • Vision

    • Self-agency

    • Taking ownership

    • Your own Jiu Jitsu journey

     

    FOLLOW JARRELL

    Jarrell Garcia on Instagram:

    https://www.instagram.com/jarrell.garcia/

     

    COMMUNITY SPOTLIGHT

    Renzo Gracie Rhode Island:

    https://www.instagram.com/renzogracieri/

     

    OFFICIAL PODCAST PARTNER

    SoulTaker Fightwear:

    https://www.instagram.com/soultakerfightwear/

     

    FOLLOW JIU JITSU LOU

    YouTube: https://www.youtube.com/@JiuJitsuLou

    Instagram: https://www.instagram.com/jiu.jitsu.lou

    TikTok: https://www.tiktok.com/@jiu.jitsu.lou

     

    JIU JITSU LOU is a UK BJJ Podcast hosted by Lou Temlett.

     

    PRODUCTION

    Produced by Kerr Mathieson of Audio Outsource

    https://www.audiooutsource.co.uk/

     

    MUSIC

    Maleki Ram - Just A Little Boy

     

    Licensed under a Creative Commons Attribution 4.0 International License.

    https://creativecommons.org/licenses/by/4.0/

    Hosted on Acast. See acast.com/privacy for more information.

    Sat, 19 Sep 2026 - 47min
  • 148 - E146: Pete Greenlaw - Brown Belt

    Pete Greenlaw joins the JIU JITSU LOU Podcast as he prepares to open Trust The Process Jiu Jitsu, a new academy in Bath.

     

    After spending much of his working life in corporate recruitment, being made redundant twice in 2024 and experiencing health challenges alongside his wife Katy became the catalyst for a complete change of direction. Together they left the UK and moved to Thailand, giving Pete the opportunity to turn something that had always provided an escape from everyday life into something much bigger.

     

    Pete shares his experience of training across Southeast Asia before finding a home at PGA in Phuket, where the quality of the coaching was matched by the community around it. Training alongside professional fighters, world-class grapplers and people with very different mindsets also challenged Pete's own beliefs about who gets to coach, what it means to be good at Jiu Jitsu and whether he was capable of building something himself.

     

    We talk about self-belief, negative self-talk and learning to replace “I can't” with the possibility that maybe you can. Pete reflects on what he learned from being surrounded by elite athletes and how their approach to training, learning and asking questions influenced both his own Jiu Jitsu and the coach he wants to become.

     

    And then there's Trust The Process itself. Pete shares the story of spending weeks getting mounted while trying to learn Deep Half, resisting the temptation to abandon it and eventually turning something completely outside his game into an effective part of his Jiu Jitsu. It's a lesson in patience, resilience, quieting the ego and being prepared to get things wrong while we learn.

     

    That philosophy now sits at the heart of Trust The Process Jiu Jitsu. Pete wants people to walk through the doors knowing that if they keep turning up, keep trying and actually practise what they're learning, they will improve.

     

    We also talk about creating a welcoming academy culture, starting a business for the first time and the support Pete has received from the wider Jiu Jitsu community as he takes another step outside his comfort zone.

     

    Trust The Process Jiu Jitsu opens in Bath as this episode drops. New mats, a new community and the beginning of another journey - now it's time to see what happens when Pete trusts the process himself.

     

    Topics:

    • Trust The Process Jiu Jitsu

    • Opening a Jiu Jitsu academy

    • Bath

    • Redundancy

    • Changing careers

    • Moving to Thailand

    • Training in Phuket

    • PGA

    • Elite athletes

    • Coaching

    • Community

    • Academy culture

    • Self-belief

    • Negative self-talk

    • Mindset

    • Learning

    • Deep Half

    • Patience

    • Resilience

    • Ego

    • Getting tapped in training

    • Starting a business

    • Taking risks

    • Trusting the process

     

    FOLLOW JU

    Pete Greenlaw on Instagram:

    https://www.instagram.com/pete_bjj/

     

    COMMUNITY SPOTLIGHT

    TTP Jiu Jitsu:

    https://www.instagram.com/trusttheprocess_bjj/

     

    OFFICIAL PODCAST PARTNER

    SoulTaker Fightwear:

    https://www.instagram.com/soultakerfightwear/

     

    FOLLOW JIU JITSU LOU

    YouTube: https://www.youtube.com/@JiuJitsuLou

    Instagram: https://www.instagram.com/jiu.jitsu.lou

    TikTok: https://www.tiktok.com/@jiu.jitsu.lou

     

    JIU JITSU LOU is a UK BJJ Podcast hosted by Lou Temlett.

     

    PRODUCTION

    Produced by Kerr Mathieson of Audio Outsource

    https://www.audiooutsource.co.uk/

     

    MUSIC

    Maleki Ram - Just A Little Boy

     

    Licensed under a Creative Commons Attribution 4.0 International License.

    https://creativecommons.org/licenses/by/4.0/

    Hosted on Acast. See acast.com/privacy for more information.

    Sat, 12 Sep 2026 - 43min
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