This week on The One Percent, Chris and Kiley break down TDEE—Total Daily Energy Expenditure—and why understanding it is essential for reaching your health and fitness goals.

They kick things off with a What’s Hot and What’s Not segment on salt before diving into how the body actually burns calories and introducing the four key components of TDEE:

• BMR (Basal Metabolic Rate)
  
  

• NEAT (Non-Exercise Activity Thermogenesis)
  
  

• TEF (Thermic Effect of Feeding)
  
  

• Exercise Activity

By breaking down each part, Chris and Kiley show you how to better understand your metabolism, improve your nutrition, and make smarter choices for long-term progress.

To wrap up, they challenge you to track your food for one week so you can see your own TDEE in action.

🕒 Timestamps:

(00:28) What’s Hot and What’s Not segment on salt

(07:40) Understanding how the body burns calories

(11:32) Introducing TDEE, total daily energy expenditure

(12:40) Part 1: BMR, basal metabolic rate

(14:04) Part 2: NEAT, non-exercise activity thermogenesis

(15:06) Part 3: TEF, thermal effect of feeding

(16:49) Part 4: Exercise activity

(39:28) The 1% Challenge, track your food for 1 week

To learn more about building a resilient lifestyle, visit odysseyresilience.org or send us an email.

On this week’s episode of Daily Gains, Chris opens up about a childhood story that shaped one of the most important lessons of his life: nobody is going to save you. He reflects on how facing this hard truth early on gave him the drive to take ownership, create change, and build resilience. Chris also shares how you can use this mindset to take control of your own life and stop waiting for someone else to fix it for you. To wrap up, he spins the Resilience Roulette wheel and lands on the topic of negative environments.

🕒 Timestamps:

(00:38) Chris begins to share a childhood story

(08:02) Chris continues to share the story, and introduces a hard truth… Nobody is going to save you

(09:55) Chris shares how how he used this hard truth to change his life

(16:32) Resilience Roulette segment on negative environments

To learn more about building a resilient lifestyle, visit odysseyresilience.org or send us an email.

In this episode of The One Percent, Chris and Kiley discuss the habits that separate high performers from the rest. They kick things off with a lively "What’s Hot and What’s Not" segment on waking up at 5am—does it really work or is it just hype? Then they break down 10 high performance habits that can help you level up in every area of life. From ruthless prioritization to training resilience, these habits aren’t about hustle—they’re about intention, clarity, and discipline. Whether you're a high achiever or just getting started, this episode is packed with actionable insights to help you become your best.

To wrap it all up, the 1% Challenge invites you to commit to one of the most powerful habits of all: get 8 hours of sleep every night for one week. Ready to raise your standards? Let’s go.

🕒 Timestamps:

(00:26) What’s Hot and What’s Not: Waking up at 5 a.m.

(02:42) What is a high-performance habit?

(07:39) High-performance habit #1: Ruthlessly prioritize

(08:39) High-performance habit #2: Protect your energy

(11:02) High-performance habit #3: Master your mornings

(12:19) High-performance habit #4: Practice deliberate focus

(15:47) High-performance habit #5: Track your progress

(19:36) High-performance habit #6: Surround yourself with excellence

(22:27) High-performance habit #7: Train resilience

(22:29) High-performance habit #8: Act with speed and precision

(25:20) High-performance habit #9: Seek feedback

(32:27) High-performance habit #10: Invest in self-mastery

(36:00) The 1% Challenge: Get 8 hours of sleep for one week

To learn more about building a resilient lifestyle, visit odysseyresilience.org or send us an email.