#002 with Sebastian Brosche - The Science of Longevity, Yoga, & Fixing BJJ Warm-Ups

Miko captures the raw magic right after a hard training session to sit down with a madman and crazy genius: Sebastian Brosche. Sebastian is a 2x World Champion, European Champion, and the mastermind behind Yoga for BJJ.In this episode, they strip away the modern "tough guy" illusions of the sport to talk about what it actually takes to train until you are 85, why standard jiu-jitsu warm-ups are fundamentally broken, and how to stop treating your body like a toxic environment.What's Inside the Episode:From Kung Fu Panda to Fundamentals: Sebastian opens up about his new 70-square-meter academy and his unique approach to teaching kids—focusing on making them love moving before forcing them to love the grind. The Judo Divorce: Growing up competing in over 100 judo tournaments since age seven, Sebastian shares why he felt "married to the wrong sport" before finding true love and a healthier partnership in Brazilian Jiu-Jitsu. The Blueprint of True Recovery: Miko reveals his own consistent 25-minute nightly Yoga for BJJ habit, while Sebastian breaks down the four non-negotiable cornerstones of an athletic life: sleep, hydration, nutrition, and mobility. Why BJJ Warm-Ups Get a 1 out of 10: A direct critique of standard academies running in circles doing high-knees, and why it's failing our joints, breaking ACLs, and driving white belts to quit. The Golden Windows of Consistency: How busy hobbyists can easily build longevity habits in tiny bite-sized chunks—like putting your legs up the wall or stretching when the instructor is demonstrating a technique. Sugar vs. Cocaine & The Addiction Industry: A fascinating look into processed foods, nighttime cravings, and how the modern food industry is scientifically engineered to hijack your nervous system. Raising the Floor of Jiu-Jitsu Instruction: Why having a belt doesn't make you a qualified teacher, and how to build a visual system to guide white belts smoothly from class 1 to 100 without burning them out. Connect & Build Your FoundationWant to save yourself five years of trial and error? Explore Sebastian’s lifetime programs, beginner teaching frameworks, and accredited recovery courses over at yogaforbjj.net.Enjoy the episode and remember to subscribe to the podcast.Watch this episode's video on YouTube: ⁠https://youtu.be/2YmfYT3rd2I⁠Remember: Jiu-Jitsu Never Dies.Manto 🥋www.man.to/chokesCode: Chokes -15%Find me on:Instagram: ⁠https://www.instagram.com/chokes_and_more/⁠TikTok: h⁠ttps://www.tiktok.com/@chokes_and_more⁠BJJ Fanatics: ⁠https://bjjfanatics.com/collections/instructional-videos/fighter_miko-hytonen⁠YouTube: ⁠https://youtube.com/@chokesandmore⁠