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
“I Keep Falling Off on Weekends”
You’re dialed in all week, then Friday hits. And by Sunday night, you’re bloated, ashamed, and telling yourself you’ll “start again Monday.” Sound familiar?
This episode exposes the real emotional patterns behind weekend sabotage, and how to finally break the loop without losing your mind (or your momentum).
🧠 What You’ll Learn:
- Why weekends don’t break you, your lack of structure does
- How the “I earned it” mindset sets you up to spiral
- Why flexibility is not the same as clarity
- The two anchors every weekend needs to avoid backsliding
✅ Apply This Right Now:
- Hit 30g of protein per meal, even when “off plan”
- Keep 10K steps as your minimum floor
- Pre-log meals or events to stay grounded in choice
- Don’t let one meal turn into one identity crisis
🎧 Listen now to stop throwing away your progress every weekend.