For Phil Langohr, a gnawing feeling of needing to do something about his health culminated in one moment. In January 2025, a friend shared some pictures of Langohr taken at a New Year’s Eve celebration.
“I was looking at myself, and I thought, wow, this just this isn’t good,” he says. “I was like, man, I’ve got to figure some stuff out. I started to give it some serious thought.”
That instant realization spurred change that began gradually and then built in momentum. Now nearly a year out from that pivotal day, Langohr has shed more than 50 pounds, adopted healthy eating habits, established a strength and cardio routine, and reduced his need for prescription medications.
‘A Lot of Not Good’
Rewind a few months, and Langohr’s health was on a troubling trajectory. Now 46 years old, Langohr says the passing years had led to stress-fueled unhealthy eating habits, weight gain and an increasing number of health issues.
“I’d always been a physically active guy and participated in a lot of sports,” he says. “As you get older and your health isn’t as good and you’re gaining a bunch of weight, it just makes doing those activities a lot harder.”
Langohr, who’s 6 feet 6 inches tall, says his stature could hide some of the 270 pounds he weighed at the time. However, his health issues began to compound. Throughout the years, Langohr had developed gastrointestinal problems, high blood pressure, edema, joint pain and sleep apnea. In short, he didn’t like the way he looked or felt.
Time for a Change
In November 2024, Langohr saw his primary care provider, Andy Kubisch, a Physician Assistant with ThedaCare Physicians-Neenah. His exam and blood work uncovered several concerns. Langohr’s blood pressure was under control, but only with the help of three medications. His glucose level indicated prediabetes, and his triglyceride level of 300 mg/dL was double the healthy level for adults.
“Over the years we had talked a lot about dietary changes, even things like intermittent fasting, and nothing was really sticking,” Kubisch says of Langohr.
That November visit with Kubisch got Langohr thinking, but change took place gradually at first. After all, the holidays and their many temptations still lay ahead. By that fateful day in January, though, Langohr was ready to begin making some concrete changes.
To start, Langohr participated in Dry January, which calls for forgoing alcohol for the month. He decided to continue cutting back on drinking throughout February.
“I was feeling somewhat better, and then I thought, let’s start doing some things for my gut health,” Langohr says.
Complete Reset
Positive changes starting to happen, Langohr was ready to try more. After experimenting with other elimination diets, he settled on the Whole30 diet. An elimination diet aims to identify food sensitivities and reset eating habits.
Langohr, a Neenah resident and real estate developer, first learned of Whole30 from Kubisch. He began in April.
The restrictive diet calls for eliminating alcohol, grains, added sugars and dairy. It focuses on eating whole, unprocessed foods, especially meats, plant-based proteins, vegetables and fruit. It’s meant to be temporary, with most people staying on it for 30 days.
“Andy said, ‘You know, this is a really hard thing to do. You have to be disciplined. You have to want to do it,’” Langohr recalls.
Signs of Success
Once Langohr decided on Whole30, he was committed and ended up sticking with the plan for 45 days. The initial days were tough, especially shaking the habit of grazing and snacking. Eventually though, it got easier. Langohr began to study labels, bought cookbooks, embraced intermittent fasting and brought his wife, Abbie, onboard for the changes.
During this time, Langohr still enjoyed eating out, but steak and lightly seasoned grilled veggies without butter replaced Friday fish fries. He also skipped the alcohol in favor of seltzer with lime.
“I was starting to feel better. I was losing weight,” Langohr says.
The efforts also showed in Langohr’s blood work when he saw Kubisch in May. All of his numbers had come down, including his triglycerides decreasing to 83 mg/dL.
“I think it’s one of the best visits I can possibly have when I see somebody back and they have been able to implement changes that are truly allowing them to live their best life,” Kubisch says.
Stronger and Healthier
As Langohr transformed his diet, he also began a new exercise routine. That started with strength workouts with a personal trainer at the YMCA.
“If I have an appointment, I’m holding myself more accountable,” he says of that first step.
Soon Langohr wanted to add cardio as well. He’d run a bit in the past but decided to recommit. He began with running 2 to 3 miles and progressed from there. Soon, Langohr was running 6 to 7 miles. One day in September, he set out to run 10 miles.
“I ran the first big loop … and I just was feeling really good,” he says. “I ended up running a half marathon myself, which was great.”
Sustainable Change
Langohr has much to celebrate in what he’s accomplished over the past year: substantial weight loss, a renewed commitment to fitness and a reduction in the number of medications he needs to take. Perhaps the biggest joy is how he feels and what he can do now — enjoying golfing and tennis with greater ease, traveling with less pain and anticipating many happy, healthy years ahead.
“I like that I feel better. I like that I look better. I like that I’m stronger,” Langohr says. “My golf game has gotten better because I’ve lost weight and gained muscle.”
Though Langohr no longer adheres to the Whole30 diet, he’s adopted changes for the long term. He enjoys dining out and occasional drinks with friends, but he’s always calibrating along the way.
“Now, I don’t eat as clean as I did then, but I was figuring out what some of my triggers were,” he says. “I’m just more cognizant. I’m always reading labels. I’ll realize, I’ve kind of strayed a little bit and need to clean it up.”
Kubisch says changes like those Langohr made aren’t easy, but they’re within reach. And they’re worthwhile.
“I have patients who are in their 80s who have still lost weight, come off medications, even started lifting weights and just feel better than ever,” he says. “It’s never too late. I would just say to anyone, if you’re interested in it, just pursue it. It’s not going to come easy, but it will be worth it.”
