The Break-Up Diet - You’re Two Breakups Away from Prime Minister. Dump Him. Do You. With Sophie Milner.

Episode Date: October 22, 2025

They say every heartbreak hurts, but according to Sophie Milner, it also makes you hotter, happier, and maybe even Prime Minister material. 👑This week, Yaz and Ilmz sit down with content creator and certified It girl Sophie Milner to talk about the wild magic that happens after a breakup. From love bombing and “he wanted a dog, not a girlfriend” energy to finding yourself after losing someone else, Sophie shares why every split has made her stronger, sharper, and more successful.The girls chat about that viral TikTok moment where Sophie declared she is two breakups away from being Prime Minister, how women give too much of themselves in relationships, and why reclaiming your time, energy, and confidence is the ultimate revenge. Expect unfiltered laughs, honest confessions, and a few outrageous stories featuring love-bombers, glow-ups, and the occasional micropenis.If you have ever been left questioning your worth, this one is for you. Because as Sophie proves, every heartbreak is just a plot twist in your glow-up era, and sometimes losing him is how you find yourself. 💔✨ Hosted on Acast. See acast.com/privacy for more information.

Hey guys, welcome back to another episode of The Breakup Diet. This is Yaz and I'm Ilms and today we are joined by one of the hottest OG It Girls of our time, Sophie Milner. I love me so much for saying that. Thanks guys. We're on an intro. I love it. No one's ever been that nice to me.

I mean, nothing was a lie. I'm stating facts. You are an OG and you're a knit girl and you are the hottest of our times. Perhaps in the eyes of a girl from Perth, but, you know, I'll take it. I'm joking. There's nothing against being from Perth. It's a joke. It's a joke. Let's switch it up. We've been holding back way too much. Welcome to the breakup diet. We've got you on, not because you're my best friend, but also because you have this TikTok that really moved me where you're like, I'm two breakups away from being the prime minister.

because it's true after every breakup women do so well yeah that's so few i've heard that so many times is that your tic-tok oh i feel like i probably found it from somewhere else and just repurpose the text as we all do but i'm like gonna repurpose it and do it again because like it's so true like and it was just like such a shit it was just a real like i just really needed to post something that day and i think i stuck my phone up on like a tfl like sign at wimbledon station and just did a quick fit check and i look like shit like to be honest and I was just like post on TikTok and just put the caption on and it did really well but I like liked it because I was kind of like going through that post breakup phase where everything actually falls into place and you kind of have that realization of like

you know you go through breakup and you're like oh this is painful but you kind of have an inkling that it's for the right reason anyway and like everything was starting to fall into place and sort of be like, yeah, like, things are going up for me right now. And I was then, like, this happens every time I break up with someone, like, every time life gets better. What is it about it? Like, what do you think it is after that man leaves? Like, what, like, how does everything fall into place?

I'm, you know what, I'm not a psychologist, but. Sorry. No way, you just said that was really brilliant. But, you know what, I'm not a psychologist. But, but, um, but, um, I do think that a lot of women, we let these guys into our lives. And I feel like, like, now I'm going to go, like, down a spiritual route instead.

But I was like, I feel like energetically, women tend to give so much to relationships. And, like, we end up over time, I feel like giving more than, like, say, you're giving 50-50 energy-wise and a relationship. Women give way more than that over time, I believe, in most cases, not all cases, but in a lot of cases. And I just feel it when you remove that man, which in theory kind of feels a little bit like a parasite actually like an energetic parasite you have all that energy for yourself and you put it on yourself and you start going to the gym maybe a little bit more you start doing like you know meditations more and you build in that stuff where that man is no longer in your life and they were part of your routine you have this like thing where you post breakup and you're floundering a bit because you're like oh my god I need to find a new routine and I need to like you know I've got all these holes and voice to fill in my life and then you start filling them with things for yourself and like self-care things that you maybe didn't have time for before. And I do think this comes down to a boundary

thing. And I know myself, I'm quite bad at being boundaryed in relationships. Like, I give so much of myself to other people that I need to get better at not doing that. But it's hard when you're like, you love really deeply and you are that kind of person. But then it makes you very selfish when you're single because you're like, yeah, good with this energy for myself. And that's why you tend to elevate a lot when you go through a breakup. Hang on. Let's stop just for a sec. Subscribe and follow the breakup diet. You don't want to miss. another episode. What was the breakup that changed you the most, do you think?

I actually would say the breakup that I went through when I was 26 years old. So it was like three boyfriends ago. So like my great, great, great, great boyfriend. My great, great, great boyfriend. So when we broke up, it was absolutely the right. It was his decision. But the relationship had been deteriorating for a long time. When he broke up with me, I was a bit like, huh?

And I was like, it was the right choice. I was like, I feel like he'll probably change his mind. And I was really sad at first because it was more the shift of how someone could go from being so, like, I'm in love with you. And I think I really want to, I still really want to move in with you. Let's compromise on where we move in together. Instead of moving in, like, to Richmond or moving out of London, why don't we go somewhere between like where you live and where I live and like go with like Putney or something like that? And I was just there like, cool. And then like days later he broke up with me. But he was also, he was quite a bit older than me. It was like seven years old. And everyone knows I like to go for younger men now.

Probably this is why. He was like pressurizing me being like, I don't want to be an old dad. I want to have kids in the next couple years. And I was like, I'm 26 or 25 at the time. He knew that. I wasn't really sure that's what I wanted anyway. So to have all that pressure. I was I want to move out of London. I want to have kids. I just want a girlfriend who's going to be sat at home waiting for me and excited to see me every time I come back from work. I was like, you don't want a girlfriend. You want a dog. You want a dog. Get a dog and said because a dog's going to be excited for you every time you come home. Like, get a dog instead of a girlfriend.

Maybe, or just get a dog and a girlfriend. And then, like, you can let your girlfriend go to work and live a normal life instead of keeping her hostage. Or a dog and someone that he sleep with, like, basically. That's it. Literally, a dog and a friend's with benefits. I don't know. A dog and, like, I just, whatever.

Just, just not me. Anyway, we broke up and I was really sad for, like, a week. And then after, I remember we had a phone call a week later. And I was there, like, I just kind of wanted to go through a few things. And I was so sure he was going to be like, oh my god i was really cold to you and cruel to you and you know i've made a massive mistake instead he like doubled down and was just like yeah i you were such an awful girlfriend to me and you were horrible and you would take and i'm a little bit of a joker in a relationship like i sound

like one of those annoying hinge stereotype men like oh like i just want someone i can take the piss out of like i hate that that's like the the level for a lot of men but i have realized i do you do want someone that you can have a laugh with. It's the most important thing, full stuff. But he would take everything very, very personally. Like, he got us really, really lost. And I once made a joke about me having a better manly, innate sense of direction. And he got really upset about it. So it's like, you know, and it's like, you can't, he got like really upset about it. And like, that's so boring. Yeah. And his mom was there as well. And his mom was just there like, you know, Sophie, like, you can be so mean. And I was like, I honestly took and tell you, I've never been nicer to a man in my entire

life than I was to this guy and I was just like I can't even have like a little bit of a joke with him and you know I can take a joke you can have a joke with me mine was sorry you just remind me mine was um I once said that you know Theo james I said that like if I could have a celebrity hall fast it would be him oh didn't go down well I was like that's so boring and it's just a hypothetical celebrity it's hypothetical yeah and you're trying to tell me that if margot roby or someone came up to you you wouldn't do it say the same thing? Oh, my God. I was like, pipe down.

It's not, it's a joke. I think, I think some guys think that, like, I think it's because they know how easy men are and because they, he knows that, like, really, like, you have a bigger chance of getting with Theo James than he does with Marco Robbie. Well, duh. Literally this. And I think that's why they struggled.

But yeah, and I just remember, we had this conversation. He was so cold to me and just kind of switched something off in my head. I was like, this guy is really not seeing this relationship for what it was. was I've prioritized this man. I canceled so much stuff for this man. I did so much. And also one of my family members got really sick during this time. And I kind of like focus more on him than I did on my family. And he wasn't there for me when my family member was sick. So it was just like, I was like, and he's still telling me that I was a bad girlfriend. And it was just almost a thing that I was like this, it just flipped to myself. Sounds freakishly. This sounds freakishly like yes.

Sorry. Really? Freakishly like yes. Did you have something similar? haven't. Oh my God, stop. Everything, down to the family. Mine is he didn't want to live with me pretty much the same. The love bombing before the breakup. I love you. I, um, yeah, I see, like, I see a future with you, all this sort of stuff and then broke up with me like a day later. I just do think, God, it's so messed up. But yeah, it was, afterwards, it was like, this switch went off in my head and I was there like, that man is so dead to me. This relationship was weird, like, realistically if, like, we've come out with such different perspectives. Yeah. And I was just

like and like it was just then like a massive weight off my shoulder and that was it like I was just oh my god I'm free and I just felt like it was like this overwhelming sense of freedom afterwards and then like my career was really taking off at the time which also kind of helped a lot as well okay I know this kind of toxic to say like I lost quite a bit of a bit of way after the breakup so I was kind of feeling literally the breakup tight so I was like it feels a little toxic about I'm like it's the name of the podcast so I had like the perfect I had this breakup diet I went blonde I looked really good and then I just like

every time I went out I was like having people like I was in like a bar and like this like couple this really hot couple left a note for me being like the guy was like you know my girlfriend's bisexual

and think she's gorgeous we'd love to have a three and we live around the corner this is our address is our number I was like work was doing well I was getting like not that it's about male validation

but it kind of does help a little when you go through a breakup yeah we're still straight women it's an ego boost right and also like a breakup you tend to feel like you know you're hurt as well even if it wasn't right you're still hurt it still hurts like you still want to know that you

still got it it's nice and i was just like it was like you got it from all angles it was just great did you have the freedom sorry no i did it i actually i didn't but i did text them and was like oh i'm really flattered but um like that's not really for me and um they were like if you change your mind you've got our number and i was just like cool good to know oh my ego would have been like quadriple because it's like a man and a woman. Yeah, you're both. Yeah, exactly. And I was just like, yeah, awesome guys. And it was summertime. So at first, like, it was the start of summer that we broke up and I was like, he's ruined my summer. It didn't, it made my summer. It made my summer. Babe, this is like your breakup to a tea. If I end up like you, I'm not even mad about it. I'm super

happy. This is the goal. Every breakup I have ever had, everything's got better immediately, like, or at least within a week. You have a, you have a, you have a, you have a, you have a, you have a, you have, like a week morning period and then after that it's like me you got to get the ground running and i think as well like women we tend to mourn the relationship kind of before it ends so like you maybe have that that initial like adjustment period where you're like oh oh like oh my god what do i do now like now like this person's not here and i haven't got someone to text something you know you see something funny that they would have found funny and you're like i can't text them and then after like a week i'm so over it i feel like my emotions in a really big and deep way but usually for like quite a short

period of time and then it's like over it and that's it and then I turn into a cold-hearted bitch which is where I am now. I wish it was a week for me. It took me a long time. But this was your first ever breakup. It was your first breakup and my first breakup was very different. Like it was very very very different. So like I completely get why it would take you so much more time because it's also the first time you go through it and I think that's why you might go through breakups afterwards and it still feels as deep and painful as the first time but it lasts a lot less time at least for me it did anyway like it's nothing has ever hurt as like much and as long as my first one how did you get over your first breakup what was like your routine do you remember

oh my god my mom slept in bed with me yeah for like a lot of it because I just didn't want to be alone like for the first week my mom slept in bed with me like every night I was 18 and I'm like grow the fuck off then I wrote a list of everything he did wrong, everything I didn't like about him. And it ended up being like at least four full A4 sheets. And I taped them to the wall and I looked at it every single night. Every time I went to my room, I look at everything that he did that I didn't like to remind myself what he did wrong. And I actually feel like a lot of people would probably tell you not to do that because they were like, oh, like, you shouldn't focus on the bad things. Focus on the bad things.

Focus on the shitty things that he did to like kind of try and like detach you from it and make you realize like you know what like i did deserve better than that and that was really shit and i'm getting hung up on this person and it really hurts right now but i'm it's going hurts because i'm remembering the good and this is all the bad stuff i need to remember and going out a lot with my friends and being out once again it was a summer breakup i've gone through a lot of my breakups during summertime you're always meant to have a hot girl summer always meant to have a hot girl summer and also it sounds really bad i actually was like get over someone by getting under someone else like one of the hot guys from my school was very interested in me so i started going around his

house and it was very strange actually like you know this was so long ago i've kind of like forgotten he would only like do stuff to me in the bedroom and wouldn't let me do stuff to him so i don't maybe he had a micropinus but it was great for me perfect and then we'd cuddle and i'd stay over and then i'd drive home the next morning and i was like this is literally perfect for a breakup it was great but like it's so evilly similar like micropinus pencil dick Like, oh my God, so you're going to be like Sophie. Yes. We all want to be like Sophie.

And we did end up getting back together. Like, and it's typical. As soon as they realize that you're kind of over it. They want you back. They're like, oh my God, come back to me. And I went to you. Oh my gosh. I went to uni that year.

He stayed in my hometown. And I did the most fucked up thing. Because I was then kind of pining after him and I wanted us to get back together. He was like, let's just see how it goes. So we spent this year of kind of not being like officially together. I go to my second year of uni and he then was like, I want to lock this relationship down. I like, you know,

why wouldn't you be in a relationship with me on Facebook? Why wouldn't you accept my relationship request? It was because I was being a single girl in my uni town. I was having the best of both worlds. And it kind of felt like revenge for the breakup for me. This was back when I was in my toxic era. I was like 19 years old. It's allowed.

I would act like I was single when I was at uni and then I'd go home for the weekends or like every other weekend to see him and would be all like booed up with him. That sounds like the ideal life, to be honest. Yeah. It was like having a part-time boyfriend. It's like you don't want the boyfriend when you're going out,

but then on the Sunday when you're home alone, you want the boyfriend. Literally this. It was like like exactly, exactly. And then I, he wanted me to be in a relationship with him on Facebook. So I blocked, I went through and you could block people from seeing your relationship status. So I went through and I blocked absolutely everyone I was friends with on Facebook at uni from seeing that I was in a relationship. So only people in my hometown would see that.

that I was in a relationship with him. Well, you're not scared that you'd ever forgotten, like, one person or something. Yes, I was. And I would think it would make me nervous. I won't lie. But also, I'm, this is very early social media days. So this would have been, like, so easy to control what people see. It would have been 2011.

So. What about the liking thing, though? Because couldn't you see what people were liking? I don't think I had an Instagram account at that. This was Facebook. Facebook was so easy to manage who watches what. It was so easy. so easy so yeah did your ex tell you hurtful things like like about what he had done in between your

relationship he actually didn't he kept things very quiet from me to a point that he was very deceptive about it and i then i had to like guess it and i had to be like something he's been doing something but like you know with so and so and so he didn't brag about all the brazilians he banged no no no no i love you and i miss you so much and i'm so happy with you but yeah i did fucking go on the bathroom of Soho farmhouse. Oh. I was like, number one, why would you tell me that? Like, why would you tell me that?

That's horrible. That's actually, why, no, no, he never, he never did. If anything, he was the opposite. He was like, I need to make sure Sophie doesn't find out if I've done anything. Because, like, if there's a chance we get back together, she will never, like, it will, it will never, yeah. Oh, what a piece of shit. I was like, why would you bother telling me that?

Like, I didn't, even if I even, I didn't. the time even if I'd slept with somebody even if I'd like when I resaw him again even if I'd done anything you should have told him you slept with Theo James because that's what happened Yaz had a rebound with Theo James yeah that's what happened this was before the of Theo James was married yeah for legal reasons yeah or somebody else that it would hurt if it was somebody else you know we need to find a new a new his favorite soccer player yeah his favorite it's like she's Sabrina carpenter lyrics I'm moving on with your favorite athlete like is that not the like imagine I would love I would love to do that because I'm really petty like with all your

content it's very empowering it's very like girl you got this we can be self-sufficient one of the biggest advice you've given me has changed my like nervous system how I viewed the world you were like you don't need to date rich you just got to be an influencer it has made me lock down like crazy because for me like I'm only attracted to men with wealth and now I don't need to, like, I don't need to pursue that. And I will say, I don't think, I think that don't, this isn't me advocating for dating broke men, because that's also been something that I have done my whole life. Actually, not all my whole life, but like, like, sometimes.

And that also is bad. But the, the sentiment behind it, more so being, like, just, like, focus on your own bag. I get really annoyed about, about this whole thing. We're in this movement right now where it seems like more so than ever a lot of women are being sort of conditioned to go for very wealthy men. I fell for the brain rot on TikTok where it's like dark feminism, dark feminine energy and like, you know, like a provider man. Attract the wealthy man, provide a wealth, be a stay at home wife.

No. You've lived this, right? I've lived this and was on the brink of homelessness after divorce. I could never do this again. So when I met you and when you said that, I'm like, oh my gosh, that's true. have to do is just work hard. I think so many women are going down that route because we're in this, like, insanely, like, it's like capitalism. Everyone's exhausted. The economy's shit. And people are like, I'm working so hard and everything is getting more expensive. My wages aren't going up.

God, it just, I have no energy. I'm so tired. Like, it just seems like it would be easier to just date someone rich and then I don't have to worry about it. But then it's like, it introduces you a whole new other stuff to worry about because if he leaves, you're done for. He controls the money, he controls you basically. Literally this, and it's like literally dating your employer. Women will argue with me over this a lot and be like, well, my husband, he like, you know, he, I don't work and I like, you know, I have access to his bank accounts. And it's like, what happens when he moves that money? I know so many people that are, people start moving the money.

They move the money and then what? You've got, oh, you've got access to a bank account with a thousand pounds in. That's not going to get you very far, babe. I think so many women are just going and being like, I just want a boyfriend. He's going to pay for my inexpensive dinner. I'm going here back in and like I've got his Amex on my Apple Pay and it's like there are a lot of women who have this life and they're glamorising it. My point is there is nothing wrong with having that so long as you have your own shit as well, whether it's like a little business on the side, whether you're doing something, just have your own shit which is untouchable. So many people, they just think, oh, like, but he loves me so it won't happen.

Do you think anyone gets into a relationship thinking you're going to get like break up and get divorced? No. You get into a relationship being like, oh, we're in love. I think this person might be my person. And you get married thinking, we're going to be together forever. You don't get into it thinking, yeah, we might get divorced, you know? Yeah, yeah. You know, we're in our 20s, 30s.

You have a lifetime ahead of you. You don't know what's going to change. You don't know how that person's going to change. I have heard it from too many people who are a little bit older than me, a bit younger than me. You've lived it. It's like, you know, like, so I feel very passionate that you need to do the shit for yourself. This is like the first time in literal history that women can work as much and make as much money as men. Why would we not do that? Literally a million percent and then find the man of your

dreams who also hopefully has money and then you have wealth together. You build a life together and that's great. If it works fucking amazing, that's brilliant. And if it doesn't work, at least you have your own shit to fall back on. Like, okay, to lighten the mood, let's play a game off. Would you rather? Okay, let's do this. Would you rather? Okay, let's do this. Would you rather? a love bomb or a slow burn? Oh my god, I'd rather, I hate to say it, but I'd rather a love bomb because I know, no, I know it's bad, I know it's bad, I know it's bad, I know it's bad, and I've never had a slow burn before ever, ever, because like, I've never had a slow burn that's ended in anything serious. I've had slow burn where it's like I had an office crash that ended up being

someone I hooked up with and then turns out he fancied someone else and then it destroyed me because I was there like, ugh, and also I was like, it also destroyed me even more so, because I was like so much like hotter than this guy and I only have fallen for him because he's the only guy in the office that's single. So like I like, I like a love bomb because I'm like, I like the intensity and I, but I don't, I don't really like people very often. So like when I like someone, I'm like, oh my God. And I feel. It's so euphoric. I know it's so euphoric. And I know it's not good. And I know it's not healthy and it hurts so much when it all falls apart. But like, it feels so good in the way. It's like, it's a little drug. Like,

All right, date a man who vapes or data man who claps when the plane lands. Claps when the plane lands. I hate vaping. Vaping's so lame. And, like, I feel like at least a clap when the plane lands. Like, it's, you can, like, kind of, like, laugh off, being like, ha, hi, he's so cringing and funny. Like, vaping is just so lame.

Why are you sucking on, like, a fruity-colored pink stick? And it's, like, battery juice. Like, as soon as a guy gets a vape out, I honestly, like, my vagina dries up, like, literally, like, no tomorrow. Like, it closes down. it's the grossest thing. I think mine also would close down there with the plane clapping. It's both.

Yeah, it would as well. It's definitely better. And also, like, the vaping's more regular, right? Yeah. Fair. Like, you're not taking a plane and clapping at that plane every day. Otherwise, otherwise maybe it would change. Would you prefer to relive your first heartbreak or your most recent one?

Even though I really, like, talked shit on the first heartbreak, I actually would rather go through that again because, like... Are you sure? It's so bad, though, the first heartbreak. The last heartbreak I had. And it wasn't like a heartbreak as in my heart was broken. It was more like I got like stabbed slowly. It was like death by a thousand cuts. It was the slowly stripping down of like me as a human. And I just wouldn't want to go through that. Again, I feel like it took me longer to repair that. Then it did the really sudden stab through the heart. Like, I'd rather be stabbed through the heart one time. Like the first heart break, then just like,

like the little slices. Because rebuilding your confidence after that, it took years. Yeah, exactly. Like, re-confidence, trust. Even just feeling, like, completely emotional shut off. It's more damaging. So I'd rather go through the first one. All right, got it.

Would you rather be stuck in the group chat with performative male feminists or pick-me women? I actually feel like I'd rather... A tote bag feminist boys. Drinking matcha! Oh, with a mullet and a mustache. The performative man. because there were so many out there, and they're so good at, like, trying, like, making you believe that they're, like, actually, like, a decent human being.

If I was in a group chat with them, maybe I would, I would be able to understand them better. And then I'd be able to spot them and be, like, who is a real, real decent man versus who is just a performative man. Whereas a pick-me woman, I think I'd just lose my shit. And, like, I can't be exposed to that because I don't learn anything from it. That is such a smart answer. Well, Sophie, we've had the best time having you on, but just one last thing. If you could give our listeners your top breakup tip, what would that be?

You know what? I'm going to go with the write down everything that you don't like about them and paste it on your wall and look at it. All opportunities, that would be my piece of the night.