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. 

In this episode of Daily Gains, Chris dives into one of the most foundational aspects of personal growth: personal responsibility. He introduces a practical Five Pillar Framework to help you take ownership of your life and decisions. From developing awareness to aligning your actions with integrity, this framework offers a clear roadmap for building mental toughness and self-leadership.

In the Resilience Roulette segment, Chris tackles poor time management—how it holds you back and what to do about it.

If you're ready to stop blaming and start building, this one's for you.

🕒 Timestamps:

(00:34) Introducing the Daily Gains topic, personal responsibility

(06:19) The Five Pillar Framework for personal responsibility

(06:50) Pillar #1: Awareness

(08:41) Pillar #2: Ownership

(14:06) Pillar #3: Action

(14:55) Pillar #4: Learning

(16:21) Pillar #5: Integrity

(19:18) Resilience Roulette segment on poor time management

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 tackle a crucial topic: the problem with mental health today. They kick things off with a "What’s Hot and What’s Not" segment on therapy, then dive deep into why mental health is getting worse despite more awareness and resources than ever before. From comparing mental health to the obesity epidemic to examining how our modern environment is impacting our well-being, this conversation is raw, real, and eye-opening.

The 1% Challenge: Journal for 1 week—track your thoughts, emotions, and habits to build self-awareness and clarity.

🕒 Timestamps:

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

(03:00) Introducing today’s topic, the problem with mental health today

(14:00) The comparison of obesity and mental health

(19:00) The state of the world we’re living in today

(42:00) The 1% Challenge, journal for 1 week

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

On today’s episode of Daily Gains, Chris dives into the phrase, “Strength is never a weakness.” He explores how developing physical strength impacts far more than your workouts—it’s a tool for building resilience in everyday life. From managing insulin resistance and improving posture, to keeping up with your kids, handling workplace stress, and overcoming poor self-image, Chris breaks down why getting stronger physically can make you stronger mentally and emotionally. In the Resilience Roulette segment, the wheel lands on perfectionism—and Chris shares how to overcome the paralyzing need to be flawless so you can keep moving forward.

🕒 Timestamps:

(01:00) Introducing today’s topic, how strength can help you in everyday life, not just int he gym

(02:00) Insulin resistant individuals

(03:00) Posture issues

(04:00) Keeping up with your kids

(05:00) Body fat issues

(06:00) Poor self image

(07:00) Overload at work

(09:00) Delayed gratification

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

On this episode of The One Percent, Chris and Kiley discuss what it really takes to cultivate the life you want. After kicking things off with a “What’s Hot and What’s Not” segment on breathwork, they explore how to get clear on your vision, set aligned goals, and track your progress without getting stuck in perfectionism. They also emphasize the importance of staying flexible and open to change as you evolve.

We’ve included a workbook with the steps required to cultivate your dream life. Download the workbook here.

The episode wraps with a powerful 1% Challenge: commit to a daily breathing exercise or dive into The Breath Book, available on our website. Small steps, big shifts—start building the life you truly want.

🕒 Timestamps:

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

(06:00) Introducing today’s topic, cultivating the life that you want

(15:00) Getting clear on what you really want and setting goals that align with your vision

(25:00) The importance of measuring and tracking your progress

(35:00) Stay adaptable and open to change

(45:00) The 1% Challenge segment, do a daily breathing exercise or read The Breath Book, found on our website

Download The Breath Book here.

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

In today’s episode of Daily Gains, Chris dives into the powerful connection between strength training and weight loss. He breaks down five compelling reasons why lifting weights is essential for shedding fat and keeping it off. From boosting your resting metabolic rate to preserving muscle while dieting, Chris explains how strength training transforms your body and mindset. He also discusses improved insulin sensitivity and why fat loss is really about body composition, not just the number on the scale. In the Resilience Roulette segment, Chris tackles the fear of change—and how embracing discomfort leads to growth.

Tune in and take the next step in your fitness journey, one rep at a time.

🕒 Timestamps:

(01:00) Introducing the topic, the correlation between strength training and weight loss

(02:00) Resting metabolic rate and burning calories during recovery

(04:00) Strength training prevents muscle loss during dieting

(05:00) Strength training improves insulin sensitivity 

(06:00) When we diet, we’re working towards a change in body composition

(08:00) Resilience Roulette segment on the fear of change

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 get into the often-overlooked yet critical topic of rest and recovery. They kick things off with a What’s Hot and What’s Not segment featuring a hot-button trend: cold plunging. Then they explore the importance of rest—not as an excuse to avoid challenge, but as a tool for building resilience. They unpack the common misconception that rest means eliminating all stress, discuss the danger of rewarding yourself for things that don’t warrant it, and introduce the concept of active recovery.

The episode wraps with this week’s 1% Challenge: implement one recovery strategy that supports your physical, mental, or emotional wellbeing.

🕒 Timestamps:

(00:00) What’s Hot and What’s Not segment on cold plunging

(10:00) Introducing today’s topic, rest and recovery

(15:00) The misconception that rest and recovery means zero stress

(20:00) Rewarding yourself for things you shouldn’t 

(25:00) Discussing active recovery

(28:00) The 1% Challenge, implement one recovery strategy this week

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

In this episode of The Daily Gains, Chris discusses a powerful distinction: pressure vs. pain. He begins by defining the difference between these two and why it matters. Chris shares a personal weightlifting example that brings the concept to life—illustrating how pressure can drive growth while pain can signal the need for change. He then explores how recognizing and responding appropriately to pressure and pain can transform not only your workouts but your entire life. To wrap up, the Resilience Roulette wheel lands on discipline and consistency—two essential tools for building strength in the face of both pressure and pain. Tune in and make your gains today.

🕒 Timestamps:

(00:00) Introducing the topic, pressure vs. pain

(05:00) Chris’ example of pressure vs. pain while weightlifting

(10:00) How understanding pressure and pain will transform your life

(17:00) Resilience Roulette segment on discipline and consistency

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