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.
Episodes
69 episodes
The Truth About Why People Never Actually Change
🎙 The Truth About Why People Never Actually ChangeWhy do some people change for a few weeks while others transform for a lifetime?In this episode, Sean turns the tables and asks me some of the hardest questions we've ever discusse...
How Your Beliefs Shape Your Behavior (And Why That's What I Coach through)
🎙 How Your Beliefs Shape Your Behavior (And Why That's What We Actually Coach)Most people think coaching is about nutrition, training, and accountability.Those things matter.But after coaching for more than fifteen years, I...
You're Probably Not Busy. You're Running Out of Capacity
🎙 You're Probably Not Busy. You're Running Out of Capacity."Busy" has become one of the most accepted excuses in modern life.We say it when we miss workouts. When we stop meal prepping. When we abandon our routines. When we don't ...
Reverse Dieting
Reverse dieting has become one of the most misunderstood concepts in nutrition.Some people treat it like a metabolic superpower. Others think it's completely useless.The reality is that reverse dieting is simply a strategic proces...
Client Spotlight W/ Stacey Vanberg
In this episode of The Rebuild, I sit down with my client Stacey Vanberg to talk about what real transformation looks like beyond the scale.Stacey is down more than 35 pounds, but what makes her story worth sharing is not just the weight...
Calorie Cycling and Carb Cycling
Calorie cycling and carb cycling are some of the most misunderstood tools in nutrition.Some people think they are magic. Others think they are completely unnecessary.The truth, as usual, sits somewhere in the middle.In this...
Carnivore
Few nutrition approaches create stronger reactions online than carnivore.To some people, it is healing everything from digestion to autoimmune issues. To others, it is reckless, restrictive, and completely unsustainable.In this ep...
My Story of Obesity, Addiction, and Rebuilding
In this episode, Dillon sits down with Sean for a deep conversation about fitness, psychology, coaching, and the patterns underneath physical transformation. What starts as a conversation about the body quickly becomes something much bigger: id...
Keto
Keto is one of the most polarizing nutrition approaches in the fitness and health world.Some people treat it like a miracle. Others dismiss it completely.And like most nutrition debates, both sides usually become ideological inste...
Intermittent Fasting
Intermittent fasting works. That isn't the problem.The problem is what social media has turned it into.In this episode I break down what IF does, where it earns its place in a smart approach to fat loss and metabolic health, and w...
Plant Based Diets
Few nutrition topics create more emotional debate than plant-based eating.One side treats it like the healthiest path for everyone. The other side acts like it is automatically deficient, weak, or unsustainable.The truth is that b...
You’re Rewarding Yourself for Bare Minimum
One of the sneakiest ways people stall their progress is by rewarding themselves too early.This episode breaks down a pattern that shows up again and again in fat loss, behavior change, and personal growth: premature celebration.A...
You Don’t Have a Motivation Issue. You Have an Energy Leak
Most people think they lack motivation.They assume they need more discipline, more drive, or a better plan.But in many cases, the real issue is much simpler and much more honest. They are exhausted.In this episode, I break ...
You’re Living Two Different Lives
One of the fastest ways to create anxiety, fatigue, and quiet self-contempt is living out of alignment.This episode breaks down what happens when your public identity and your private behavior no longer match.A lot of people are e...
Client Spotlight W/ Jenay Lillies
Jenay has walked through colitis, the ups and downs of competing, and the mental battles that come with trying to control your body while it’s fighting back. This wasn’t a clean or linear journey. It was messy, frustrating, and at times discour...
You Keep Changing Goals Because You’re Avoiding Commitment
One of the most common patterns I see in coaching is constant goal switching.People believe they are evolving or following intuition. In reality, they often avoid the discomfort that comes with a long-term commitment.Every time yo...
You Don’t Have a Discipline Problem. You Have a Decision Fatigue Problem
Most people think their problem is discipline.They believe they lack willpower, motivation, or mental toughness.But in many cases the real issue is much simpler: decision fatigue.Every decision costs cognitive energy. And w...
Progressive Overload, Skill Acquisition, and Why We Don’t Chase Variety
Most people confuse novelty with progress.They change programs every few weeks. They chase soreness. They chase sweat. They chase feeling “different.”But adaptation doesn’t come from entertainment. It comes from mastery.In ...
Self-Deception: The Stories We Tell That Keep Us Stuck
Self-Deception: The Stories We Tell That Keep Us StuckMost people aren’t stuck because they lack discipline. They’re stuck because they’re telling themselves stories that protect comfort.In this episode, Dillon unpacks one ...
Screen Time, Anxiety, and the Illusion of Overwhelm
Most people assume their anxiety comes from demanding lives, busy schedules, or too much responsibility. In this episode of The Rebuild, Dillon breaks down why that explanation is often incomplete. The real issue is not pressure itself...
You’re Not Stuck. You’re Just Scared of Losing Control
Most people say they’re stuck. But what’s actually happening is subtler and harder to admit.They only feel safe when outcomes are predictable. When food, training, emotions, money, or relationships are tightly managed. The moment uncerta...
You Don’t Need a New Plan. You Need a New Nervous System
Most people don’t fail because their plan is wrong. They fail because their nervous system can’t stay regulated long enough to follow it.In this episode, we unpack why so many people bounce between diets, training programs, routines, and...
Therapy Isn’t Transformation (And Coaching Isn’t Coddling)
A growing number of people enter coaching after years of therapy, yet they’re still stuck.They’ve gained insight. They understand their patterns. They can explain their trauma clearly. But their behavior hasn’t changed. Their life hasn’t...