Send us Fan Mail

What if your struggles with food have very little to do with food itself?

In this powerful conversation, Cody sits down with food relationship coach, chef, and author Amber Caudle to explore the deeper emotional, psychological, and nervous system factors that drive our relationship with food.

After decades of battling bingeing, restriction, food obsession, and body shame while building a successful career around food, Amber discovered that food was never the real problem. Instead, it was acting as a messenger—pointing toward unmet needs, chronic stress, emotional wounds, and a disconnection from self.  

Together, Cody and Amber unpack why so many women feel trapped in cycles of emotional eating, perfectionism, and self-criticism, and how healing begins when we stop trying to control our bodies and start listening to them.

This episode is a compassionate invitation to move beyond food rules and willpower and toward self-trust, nervous system regulation, and true nourishment.

Whether you’ve struggled with dieting, emotional eating, body image, or simply feeling disconnected from yourself, this conversation offers hope, insight, and practical wisdom for finding peace with food—and with your body.

⸻

In This Episode, We Discuss:

• Why food is often the language of unmet needs
• The hidden emotional drivers behind overeating and food obsession
• How stress and nervous system dysregulation influence eating behaviors
• The difference between physical hunger and emotional hunger
• Why willpower is often not the problem
• The connection between trauma, food, and body trust
• How busyness and over-functioning impact our relationship with nourishment
• Why women often use food as a source of comfort, relief, and self-care
• The downside of health perfectionism and wellness overwhelm
• Aging, body image, and learning to trust your body in midlife
• What food freedom actually looks like
• How to begin making peace with your body
• What women are truly hungry for beyond food

About Amber Caudle

Amber Caudle is a food relationship coach, chef, nervous system healing practitioner, and founder of Nourish Your Power. Through her coaching work, she helps women heal their relationship with food by addressing the deeper emotional, behavioral, and nervous system patterns that often drive food struggles. Amber combines nutrition, eating psychology, somatic practices, and nervous system regulation to help women reconnect with their bodies and themselves.  

She is also the author of Hungry: Reclaiming Food Freedom and Finding Peace in Your Body, a book that shares her personal journey from food obsession and self-abandonment to body trust and self-compassion.  

Connect with Amber

• Nourish Your Power Website⁠
• Amber on Instagram⁠

Connect with Cody

• Mixhers.com Use Code: Cody for 15% discount⁠
• Instagram: @codyjeansanders⁠

If This Episode Resonated With You…

Please subscribe, leave a review, and share this episode with a woman who may need the reminder that her body is not the enemy.

Your body isn’t broken. It may simply be asking to be heard. 

Did you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also leave us a rating and review on iTunes.

Want to join our Mixhers Girl community and keep this conversation going? We'd love to hear your thoughts, feelings and experiences! Join us HERE!

Join Mixhers email list and be the first to have access to new products and be the girl in the know!

Follow Cody Instagram:
@codyjeansanders

Send us Fan Mail

Why do so many successful women still feel overwhelmed, exhausted, and trapped by the very lives they've worked so hard to build?

Many women assume they need better time management, more discipline, or a more efficient schedule. But according to Dr. Ann Tsung, the real issue may not be time at all.

In this episode, Cody sits down with NASA Flight Surgeon, triple-board-certified physician, entrepreneur, and founder of Productivity MD, Dr. Ann Tsung, to explore her powerful framework: The 5 Stages of Time Freedom℠.

Drawing from her experience as a physician, mother, entrepreneur, and high performer—and the lessons she learned during a 1.5-year sabbatical from NASA—Dr. Tsung explains why so many ambitious women feel stuck despite their success and how they can begin creating a life that feels more aligned, intentional, and free.

Together, they discuss productivity, people-pleasing, boundaries, flow states, energy management, and the hidden beliefs that keep women trapped in cycles of overwhelm.

If you've ever felt like you're carrying everything, constantly checking boxes, and still wondering why you don't feel free, this conversation will give you a new way to think about success, time, and what truly matters. 

In This Episode:

•  What "fake time freedom" looks like 
•  Why successful women often feel overwhelmed despite doing everything right 
•  The 5 Stages of Time Freedom℠ 
•  How to identify which stage you're currently in 
•  What keeps women stuck as "Time Prisoners" 
•  Why productivity and freedom are not the same thing 
•  The neuroscience behind flow states 
•  How energy management impacts performance 
•  Common energy leaks, including people-pleasing, perfectionism, and lack of boundaries 
•  Why women may be suffering from a lack of permission to protect their time 
•  Lessons learned from a 1.5-year sabbatical from NASA 
•  Practical strategies to create more freedom, fulfillment, and flow in everyday life 

Connect with Dr. Ann Tsung

Instagram: @anntsungmd

Website: ProductivityMD.com
Podcast: Productivity MD Podcast

Connect with Cody

Instagram: @codyjeansanders

Website: Mixhers

Did you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also leave us a rating and review on iTunes.

Want to join our Mixhers Girl community and keep this conversation going? We'd love to hear your thoughts, feelings and experiences! Join us HERE!

Join Mixhers email list and be the first to have access to new products and be the girl in the know!

Follow Cody Instagram:
@codyjeansanders

Send us Fan Mail

Most women have spent years hearing the same fitness advice:

Eat less.
Exercise more.
Do more cardio.
Try harder.

But what happens when you're doing all the "right" things and your body still isn't responding the way it used to?

In this episode, Cody sits down with Ariana Hakman, Founder and COO of LunaFit, to discuss what women really need to know about fitness, muscle, metabolism, recovery, and aging well.

Together they unpack why traditional fitness advice often falls short for women, especially during midlife, and why building strength may be one of the most important investments a woman can make for her future health.

You'll learn:

• Why fitness often feels harder as women age
 • What happens to muscle mass and metabolism over time
 • Common fitness myths women should stop believing
 • Why strength training matters for hormones, blood sugar, confidence, and longevity
 • How chronic stress impacts recovery and results
 • Signs your body may be under-recovered or overtrained
 • The role of protein, walking, sleep, and stress management in long-term health
 • How to create a sustainable fitness routine during busy seasons of life
 • Why fitness should be viewed as self-respect instead of punishment
 • What women can do now to remain strong, active, and independent for decades to come

This conversation is a refreshing reminder that fitness isn't about becoming smaller.

It's about becoming stronger.

It's about having the energy, resilience, and confidence to fully participate in your life.

Connect with Ariana Hakman & LunaFit:

Website: https://lunafit.com
Instagram: @lunafitapp
TikTok: @lunafituniverse

Connect with Cody:

Website: https://mixhers.com use code Cody for 15% off
Instagram: @codyjeansanders
Instagram: @mixhers

Want to learn more about Cody's HTMA Mineral Testing and CALM Program? Email Cody at [email protected] with the subject line HTMA or CALM. 

Looking for Hormone Replacement Therapy or Peptides?

Work with Cody's Clinical Team

If you enjoyed this episode, please subscribe, leave a review, and share it with a friend who needs this conversation.

Did you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also leave us a rating and review on iTunes.

Want to join our Mixhers Girl community and keep this conversation going? We'd love to hear your thoughts, feelings and experiences! Join us HERE!

Join Mixhers email list and be the first to have access to new products and be the girl in the know!

Follow Cody Instagram:
@codyjeansanders

Send us Fan Mail

Many women are doing everything "right."

They're eating healthy, taking supplements, exercising, seeing specialists, getting labs done… and yet they still feel exhausted, inflamed, anxious, hormonally imbalanced, unable to lose weight, struggling with sleep, gut issues, thyroid symptoms, autoimmune conditions, or fertility challenges.

So what if the problem isn't a lack of effort?

What if the real issue is happening further upstream?

In this fascinating episode of The It's Hertime Podcast, Cody sits down with Deborah Maragopoulos, FNP—better known as "The Hormone Queen"—to discuss the powerful role of the hypothalamus, a small but critical part of the brain that helps regulate hormones, metabolism, sleep, digestion, stress response, immunity, fertility, body temperature, and much more.

Drawing from more than 30 years of clinical experience working with complex chronic illness cases, Deborah explains why so many women feel dismissed, why normal labs don't always mean optimal health, and why addressing symptoms alone often fails to create lasting healing.

Together, Cody and Deborah explore the connection between stress, the nervous system, thyroid function, gut health, autoimmunity, metabolism, and hormone balance—and what women can do to support the body's communication systems naturally.

If you've ever felt like you've tried everything and still don't feel like yourself, this conversation may connect some important dots.

In this episode, we discuss:

• What the hypothalamus is and why it matters
 • Why women can feel terrible despite "normal" lab results
 • The connection between stress and hormone signaling
 • How nervous system overload impacts metabolism and health
 • Why thyroid symptoms persist for some women even on medication
 • The relationship between gut health, inflammation, and hormones
 • Hashimoto's, autoimmune disease, and chronic stress patterns
 • Weight loss resistance, fatigue, brain fog, anxiety, and sleep disruption
 • Why so many women feel stuck despite doing all the right things
 • Practical ways to support the body's communication systems naturally

Connect with Deborah Maragopoulos:

Instagram: @deborahmaragopoulosfnp
 https://www.instagram.com/deborahmaragopoulosfnp/

YouTube:
 https://www.youtube.com/channel/UCTwDjUWkxsANSmh2wF5ltSg

Website:
 https://genesisgold.com

Free Gift for It's Hertime Listeners:
 https://thehormonequeen.com/hertime

Connect with Cody:

Instagram:
 https://www.instagram.com/codyjeansanders/

Mixhers: 

Use Code: Cody for 15% off

If this episode helped you, please subscribe, leave a review, and share it with a friend who needs to hear it. Your support helps us reach more women with empowering health education.

Did you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also leave us a rating and review on iTunes.

Want to join our Mixhers Girl community and keep this conversation going? We'd love to hear your thoughts, feelings and experiences! Join us HERE!

Join Mixhers email list and be the first to have access to new products and be the girl in the know!

Follow Cody Instagram:
@codyjeansanders

Send us Fan Mail

Most women have been taught to normalize bloating, constipation, fatigue, food sensitivities, brain fog, and hormone symptoms… but those symptoms are often the body trying to communicate something deeper.

In this gut health episode every woman needs to hear, Cody sits down with gut health educator and “Poop Fairy” Marina Ortega to talk about constipation, detoxification, parasites, colonics, drainage pathways, nervous system health, and why proper elimination matters more than most women realize.

Marina is the Founder of Scottsdale Hydrotherapy and Co-Founder of Trust Your Gut. After battling chronic constipation, parasites, mold toxicity, and debilitating fatigue herself, she became passionate about helping women understand digestion, drainage pathways, detox support, and the gut-brain connection in a realistic and approachable way.

Together, Cody and Marina unpack:
 • Why constipation is so common in women
 • Signs your drainage pathways may be sluggish
 • The connection between gut health and hormones
 • How stress impacts digestion and elimination
 • Why detox can sometimes make people feel worse
 • Parasites, cravings, anxiety, and inflammation
 • Coffee enemas, castor oil packs, colonics, and affordable at-home tools
 • The nervous system’s role in bloating and gut dysfunction
 • Why healing doesn’t have to be extreme or expensive

This episode is funny, eye-opening, educational, and incredibly validating for women who feel bloated, inflamed, exhausted, hormonally off, or dismissed by conventional approaches.

LINKS:

Follow Marina Ortega:
 Instagram
Website

Follow Cody Sanders:
 Instagram: @codyjeansanders

Learn more about Mixhers:
 https://www.mixhers.com

Shop Mixhers supplements:
 https://www.mixhers.com

Use code CODY for 15% off.

If you loved this episode, make sure to subscribe, leave a review, and share it with another woman who needs to hear this conversation.

Did you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also leave us a rating and review on iTunes.

Want to join our Mixhers Girl community and keep this conversation going? We'd love to hear your thoughts, feelings and experiences! Join us HERE!

Join Mixhers email list and be the first to have access to new products and be the girl in the know!

Follow Cody Instagram:
@codyjeansanders

Send us Fan Mail

What if the symptoms we experience are actually important clues about what the body is navigating beneath the surface?

In today’s episode, Cody sits down with naturopathic practitioner and certified homeopath Anne Dunev for a deep conversation about the powerful connection between stress, hormones, gut health, mindset, and chronic illness.

After her own battle with ulcerative colitis and being told she may never fully recover, Anne began asking deeper questions about what was happening physically, emotionally, and neurologically. That search led her into over 30 years of studying how the body responds to stress, unresolved emotional patterns, infections, inflammation, and hormonal imbalance.

Together, Cody and Anne explore:

• Why so many women feel dismissed when labs come back “normal”
• The connection between chronic stress and hormone dysfunction
• How gut symptoms are often tied to the nervous system
• Why unresolved emotional stress can affect physical healing
• The relationship between inflammation, cortisol, and digestive issues
• The importance of learning the language of symptoms instead of suppressing them

Anne also shares how her work has incorporated principles from Dianetics, a self-development philosophy created by L. Ron Hubbard that explores how past experiences, stress patterns, and subconscious reactions may influence emotional and physical well-being. Cody and Anne discuss the broader idea that the mind and body are deeply connected and that healing often requires addressing both physiology and perception.

This episode is thoughtful, layered, and eye-opening for anyone who has ever felt like they’ve been searching for deeper answers about their health.

Whether you’re struggling with hormone imbalance, digestive symptoms, chronic stress, burnout, or simply trying to understand yourself better, this conversation will leave you looking at healing through a completely different lens.

Connect with Anne:
Website www.annedunev.com

Instagram @annedunev

Connect with Cody:
 Instagram: @codyjeansanders

Use code CODY for 15% off at Mixhers.

Did you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also leave us a rating and review on iTunes.

Want to join our Mixhers Girl community and keep this conversation going? We'd love to hear your thoughts, feelings and experiences! Join us HERE!

Join Mixhers email list and be the first to have access to new products and be the girl in the know!

Follow Cody Instagram:
@codyjeansanders

Send us Fan Mail

In this deep dive episode, Cody Sanders breaks down Hair Tissue Mineral Analysis (HTMA) and explains why it has become one of her favorite tools for understanding women’s health through an entirely different lens.

This conversation goes far beyond “just minerals.”

Cody explores how stress, burnout, nervous system dysregulation, blood sugar instability, trauma, hormone imbalance, thyroid dysfunction, PCOS, fertility struggles, and menopause all influence the body’s internal terrain — and why so many women feel exhausted, inflamed, anxious, and dismissed despite being told their labs look “normal.”

You’ll learn how the body adapts to chronic stress over time, why minerals are foundational for energy and hormone signaling, and how healing shifts when we stop fighting the body and start understanding what it’s been trying to communicate all along.

Throughout the episode, Cody shares powerful client stories that illustrate how rebuilding the body’s terrain through nourishment, mineral support, nervous system regulation, blood sugar stability, and recovery can completely change a woman’s healing journey.

In This Episode, We Cover:

• What HTMA (Hair Tissue Mineral Analysis) actually is
• Why minerals matter for hormones, metabolism, and nervous system regulation
• The connection between chronic stress and mineral depletion
• Why women can have “normal” thyroid labs but still feel hypothyroid
• Cellular energy, mineral balance, and hormone signaling
• Fast oxidizers vs. slow oxidizers explained simply
• How HTMA can reveal stress adaptation patterns
• PCOS through a terrain-based and nervous system lens
• Why restriction and overtraining can backfire
• The importance of mineral reserves before pregnancy
• How menopause can expose underlying depletion patterns
• Autoimmunity, burnout, and loss of resilience
• Why healing is about support, not punishment
• How nervous system regulation changes everything

Key Takeaways

• Symptoms are communication, not failure
• The body adapts to the environment it believes it’s living in
• Hormones cannot be separated from the terrain they operate within
• Mineral balance affects energy production, stress resilience, thyroid function, detoxification, blood sugar regulation, and nervous system health
• Many women are functioning in survival mode without realizing it
• Healing often begins when the body finally feels safe enough to stop compensating

Resources and Links:

Learn more about Cody’s CALM Framework

Interested in HTMA testing and mineral balancing support?

Connect with Cody:

Reach out at [email protected], and put HTMA in the subjest title to request a consultation.

Instagram: @codyjeansanders

Use code CODY for 15% off your order at Mixhers.com

If You Loved This Episode

Please share this episode with another woman who needs this conversation.

If this episode resonated with you, be sure to subscribe, leave a review, and tag Cody on Instagram while listening. Your support helps more women learn how to better understand and support their bodies in a deeper, more compassionate way.

Did you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also leave us a rating and review on iTunes.

Want to join our Mixhers Girl community and keep this conversation going? We'd love to hear your thoughts, feelings and experiences! Join us HERE!

Join Mixhers email list and be the first to have access to new products and be the girl in the know!

Follow Cody Instagram:
@codyjeansanders

Send us Fan Mail

If you’ve ever thought…

“I’m doing everything right… so why isn’t this working?”

This episode is going to connect some major dots.

Because what if it’s not that your body is broken…

…it’s that your body needs something different?

In today’s conversation, Cody sits down with Becca Roses, founder of Mind Body Genes, to break down epigenetics in a way that actually makes sense—and actually applies to your life.

You’ll learn how your genes act as a blueprint… but your lifestyle, stress, and environment determine how that blueprint is expressed.

And why two women can follow the exact same plan—and get completely different results.

In This Episode:

• What epigenetics actually means (in real life, not textbook language)
• Why “doing everything right” can still leave you feeling stuck
• How your genes influence your stress response and nervous system
• The connection between epigenetics and hormone balance
• Why some women struggle more with PMS, heavy periods, or perimenopause
• How to start supporting your body without overwhelm

Key Takeaways:

• Your body is not random—it’s responding
• Your genes are not your destiny, they’re your blueprint
• Stress sensitivity is not a weakness—it’s information
• Hormone symptoms often point to deeper patterns
• Personalization is the missing piece for so many women

LINKS

Connect with Becca:

• Instagram: @mindbodygenes
• Website: https://www.mindbodygenes.com

Work with Cody:

• CALM Reset
• HTMA Testing
• Instagram @codyjeansanders

Mixhers:

• https://www.mixhers.com
• Use code CODY for a discount

Did you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also leave us a rating and review on iTunes.

Want to join our Mixhers Girl community and keep this conversation going? We'd love to hear your thoughts, feelings and experiences! Join us HERE!

Join Mixhers email list and be the first to have access to new products and be the girl in the know!

Follow Cody Instagram:
@codyjeansanders

Send us Fan Mail

If you’ve ever felt like you’re doing everything “right”…

eating well, taking the supplements, showing up for your life…

…but you’re still exhausted, stuck, or not seeing the results you expected—

this episode is going to connect some major dots for you.

Because sometimes…

it’s not about doing more.

It’s about what’s happening underneath it all.

Your nervous system.

In this episode of It’s Hertime, Cody sits down with Annie Yatch, who brings a fascinating perspective from her background in counterterrorism—where she was trained to identify hidden threats before they became visible problems.

Now, she applies that same lens to high-performing women, helping them uncover the internal patterns, nervous system overload, and subconscious dynamics that quietly keep them stuck… even when everything on the outside looks like it should be working.

This conversation is powerful, eye-opening, and deeply validating for any woman who has ever asked:

“Why do I feel this way when I’m doing everything right?”

⸻

What You’ll Learn in This Episode

• Why doing “all the right things” still isn’t enough for many women

• How your nervous system quietly shapes your energy, hormones, and capacity

• The concept of internal vs external threats—and why internal ones matter more

• How being “the strong one” can actually keep you stuck

• The connection between your home life, stress patterns, and physical health

• Why your body won’t respond if it doesn’t feel safe

• Practical ways to begin regulating your nervous system today

• How to finally shift from pushing harder → to actually feeling better

⸻

Key Takeaway

You cannot out-diet, out-supplement, or out-strategize a body that doesn’t feel safe.

When you begin supporting both your nervous system and your physical body…

that’s when your energy shifts, your hormones respond, and things start to feel lighter.

⸻

🔗 Resources & Links

Learn more about Annie Yatch:

WEBSITE

Follow Annie on Instagram:

HERE!

Support your hormones with Hertime:

USE CODE: CODY

Explore Cody’s CALM Program (join the waitlist):

HERE!

Follow Cody on Instagram:

HERE!

⸻

Loved This Episode?

If this episode resonated with you, share it with a friend who’s been feeling stuck or exhausted.

And if you haven’t already, make sure you’re subscribed to It’s Hertime so you never miss a conversation like this.

Your body isn’t broken.

It’s communicating.

And when you learn how to listen… everything changes. 🩷

Did you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also leave us a rating and review on iTunes.

Want to join our Mixhers Girl community and keep this conversation going? We'd love to hear your thoughts, feelings and experiences! Join us HERE!

Join Mixhers email list and be the first to have access to new products and be the girl in the know!

Follow Cody Instagram:
@codyjeansanders

Send us Fan Mail

If you feel like your body suddenly stopped responding in your 40s or 50s… you’re not imagining it.

You’re eating well. You’re trying to stay active. You’re doing what used to work.

And yet — you still feel exhausted, stuck, or disconnected from your body.

In this episode of It’s Hertime, Cody sits down with midlife fitness expert Heike Yates to unpack what’s really happening in your body during this phase of life—and why pushing harder is often the exact thing working against you.

With over 35 years in the health and fitness space, Heike brings a grounded, compassionate approach to helping women rebuild strength, confidence, and energy in midlife—without burnout, extremes, or unrealistic expectations.

Together, they explore the deeper layers of midlife health—where hormones, metabolism, stress, identity, and nervous system regulation all intersect.

This is the conversation that helps you finally understand why your body feels different—and what to do about it.

In This Episode, We Cover:

•  Why “what used to work” stops working in your 40s and 50s 
•  The real reason your metabolism feels slower (and what’s actually happening) 
•  How stress, hormones, and the nervous system impact fat loss and energy 
•  The hidden layer of midlife burnout (it’s not just physical) 
•  How identity shifts affect your motivation, confidence, and consistency 
•  The biggest fitness mistakes women make in midlife (and how to fix them) 
•  How to approach strength training, cardio, and recovery in a hormone-supportive way 
• SPARK Framework explained in a simple, practical way 
•  How to rebuild trust with your body when it feels like it’s “working against you” 
•  A simple, realistic reset if you’re feeling stuck, exhausted, or overwhelmed 

This Episode Is For You If:

•  You feel like your body isn’t responding the way it used to 
•  You’re navigating perimenopause or menopause 
•  You’re doing “all the right things” but not seeing results 
•  You feel burned out, stuck, or disconnected from yourself 
•  You want a more sustainable, realistic approach to fitness and health 

Connect with Heike Yates

•  Website: https://heikeyates.com
  
  
•  Podcast: Pursue Your Spark Podcast
•  Instagram: https://www.instagram.com/heikeyates/
  
  
•  Book - Pursue Your Spark: https://amzn.to/4mD5xL7 

🌿 Work With Cody

If you’re ready to stop guessing and start understanding what your body actually needs, Cody offers personalized support for women navigating hormone imbalance, fatigue, metabolism issues, and midlife transitions.

•  HTMA Mineral Testing + Coaching 
•  Functional Lab Testing (hormones, metabolism, nutrients) 
•  1:1 Coaching for perimenopause and menopause 

👉 Join the CALM Reset Waitlist:
HERE

👉 Follow Cody on Instagram:
 @codyjeansanders

💛 Mixhers

Support your hormones, energy, and metabolism with clean, effective supplements designed for women in every stage of life.

Shop here: https://mixhers.com

Use code CODY for 15% off your order

🎧 Loved This Episode?

•  Share it with a friend who needs to hear this 
•  Leave a review on Apple or Spotify 
•  Subscribe so you don’t miss future epis

Did you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also leave us a rating and review on iTunes.

Want to join our Mixhers Girl community and keep this conversation going? We'd love to hear your thoughts, feelings and experiences! Join us HERE!

Join Mixhers email list and be the first to have access to new products and be the girl in the know!

Follow Cody Instagram:
@codyjeansanders