The Rebuild
The Rebuild with Dillon Phaneuf
At some point, we all have to rebuild.
Sometimes it’s after everything falls apart, loss, failure, identity collapse.
Sometimes, life is good on paper, but something’s still missing. Either way, the work is the same: look inward, take ownership, and start again, brick by brick.
This show is about that process.
I’ve been coaching full-time for nearly 15 years. I’ve walked people through physical transformation, emotional healing, relapse, addiction, growth, success, and pain that doesn’t show up in check-ins. And right now, I’m walking through my rebuild.
This podcast is where I bring the rawness of that to the surface. You’ll hear conversations with people building something real, solo episodes where I process what I’m learning in real time, and moments that hopefully remind you you’re not alone.
Whether you’re at your best and want to go higher or on the bathroom floor trying to figure out what’s next, this space is for you.
Because even when it feels like checkmate, there’s always a better move.
The Rebuild
“My Progress Photos Make Me Hate My Body”
Progress photos are supposed to help. But for many, they do the opposite. You take the shot, zoom in, and spiral. Suddenly, your check-in (with a coach or yourself) becomes a trigger. This episode dives into how body image becomes distorted by our expectations, and how to reclaim the process.
If you’ve ever let one photo ruin your week, this one is for you.
🧠 What You’ll Learn:
- Why progress photos are a tool, not a verdict
- How zooming in distorts your perception of progress
- Why your brain can’t emotionally register slow change in real time
- How to build a photo feedback loop that supports, not sabotages, your mindset
✅ Apply This Right Now:
- Set a 4-week photo schedule, no weekly obsession
- Use objective labels only: better, same, or worse
- Compare posture, lighting, and headspace, not just angles
- Anchor 3 non-body goals per week: sleep, steps, training consistency
🎧 Listen now to reset how you view your reflection and results.