Growth in bite-size pieces.
This week on the Brave New Girls podcast, we talk with Milli Hill, investigative journalist and author of Ultra-Processed Women. Milli’s work exposes how ultra-processed foods (UPF) impact women’s health in real life. We don’t have to jump into living on green juices and sprouting mung beans- though these are great to do if it works for you. Milli gives actionable advice in bite-size steps.
Milli’s Wellbeing Practices: What Actually Works
Writing a book about UPF didn’t turn Milli into a wellness saint. She took a gradual, realistic approach:
Small swaps over big overhauls. “I started with the obvious culprits- fizzy drinks and packet cakes,” she says. “I didn’t change everything overnight.”
Reconnect with real food. Milli reframed cooking as creativity, not a chore. “Making something from scratch feels good. It connects us- to nature, to each other.”
Mindful choices, not food fear. No rigid rules, no guilt. “If you want to try this, you don’t have to ditch everything. Just change one thing and see how you feel.”
Break the spell. Milli’s turning point came when she understood how UPF hijacks our brains. “Once you see the industry game, you stop craving it. It’s like breaking up with a toxic partner.”
Invest in joy. Cooking became her anchor: “It’s not just food. It’s about slowing down, creating something, and bringing people together.”
These practices aren’t about perfection, they’re about progress.
What We Can Learn From Her Approach
Growth isn’t a 30-day detox or a 5am club. It’s building micro-habits that stick. Milli’s journey shows us:
Simplify. Fewer ingredients. More colour.
Focus on the big wins. One habit swap beats an all-or-nothing reset.
Pair food with connection. Cooking is a wellbeing tool, not a burden.
Do you want to join our next Brave New Girls Wellbeing Growth Retreat? Find out more.
Talk to Lou Hamilton- Your Wellbeing Coach
Ten Actionable Steps for Building Wellbeing
Ditch the daily fizzy drink. Start small.
Upgrade your bread. Swap sliced for sourdough or bakery loaves.
Cook one simple real-food meal a week. Make it a family moment.
Batch for calm. Cook double- freeze half.
Stock your fridge with colour. Visual cues drive healthy choices.
Shrink screen time. Trade 10 mins scrolling for mindful prep.
Reclaim the table. Eat with people, not your phone.
Reconnect with nature. A walk, gardening, fresh air fuels growth.
Embrace “good enough.” Forget perfect meals- focus on real ingredients.
Celebrate wins. Progress matters more than perfection.
Wellbeing is about simple, joyful habits that stick. Start where you are.
Lou Hamilton has partnered with a global wellbeing brand on a mission to help humans lead healthy, happy lives, safer from harmful toxins, and reaching for their highest potential through the healing power of plants & personal development.
See which bespoke coaching programme works for you & we can tailor them further to your growth needs.
