It's HERTIME with Cody Sanders

Latest Episodes:

Unlocking the Lymphatic System: Your Guide to Detox, Immunity, and Daily Wellness EP273 Dec 10, 2024

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In this episode, we dive into the fascinating world of the lymphatic system, your body’s secret weapon for detoxification, immune health, and overall wellness. If you’ve ever wondered what your lymphatic system does or why it’s crucial to your health, this episode is for you.

What you’ll learn:

What the lymphatic system is and its essential role in your body.
How the lymphatic system supports immunity, fluid balance, and detoxification.
What happens when your lymphatic system becomes sluggish or isn’t working properly.
5 simple ways to stimulate and move your lymphatic system to feel your best.
My personal daily lymphatic routine to keep things flowing and support optimal health.

Whether you’re dealing with hormone imbalance, chronic fatigue, swelling, or just looking to boost your overall health, understanding and caring for your lymphatic system is a game-changer. Tune in for actionable tips you can implement today to improve your body’s natural detox pathways and reclaim your energy.
Happily Hormonal Retreat with Cody at Movara Fitness Resort, May 4-11th, 2025

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Eat More, Lose More? Everything You Know About Fat Loss is Wrong! with Heather Deba EP272 Dec 03, 2024

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Are you struggling with a sluggish metabolism or finding it harder to lose weight as you age? In this episode, Cody is joined by Heather Deba, Metabolic Nutrition Coach and founder of HD Body Academy, who has helped over 22,000 women ditch restrictive diets and achieve sustainable results. Heather’s unique approach proves you can boost your metabolism, enjoy your favorite foods, and see results without spending hours in the gym.

What We Discuss:

Boosting Metabolism After 40

•Is the slowing of metabolism after 40 inevitable—or reversible?

•Key strategies for increasing metabolism beyond 2,000 calories a day.

•The critical connection between hormonal health and metabolic function in women over 40.

•Why protein is a game-changer for metabolism and how much you need daily.

Avoiding a Sluggish Metabolism

•Common habits that unknowingly sabotage your calorie burn.

•How sleep, stress, and hydration impact your metabolic rate.

•Tips for boosting metabolism while still indulging in your favorite meals.

Eating What You Love & Losing Weight

•How metabolic flexibility allows you to enjoy all foods without guilt.

•Science-backed strategies for eating smarter and burning more calories.

•Surprising food combinations and timing hacks to maximize metabolism.

Building Muscle to Burn More Calories

•The most efficient ways to gain muscle after 40 to supercharge your metabolism.

•Why shorter, focused workouts can outperform hours at the gym.

•The benefits of resistance training over cardio for lasting results.

Resetting Your Metabolism & Breaking the Diet Cycle

•What it means to reset your metabolism and how to get started.

•Why traditional diets fail and how to stop the yo-yo dieting cycle for good.

•Recognizing the signs of a metabolism in need of repair and actionable steps to fix it.

Big Takeaways

•Debunking common metabolism myths.

•Heather’s top three steps for improving your metabolism today.

•The most surprising client success story Heather has seen—and how you can achieve the same.

Why You’ll Love This Episode
Heather’s expertise and practical advice will leave you feeling empowered to take control of your metabolism. Whether you’re over 40, tired of fad diets, or simply looking to feel stronger and more energized, this episode will provide the tools you need to live healthier, happier, and more balanced.

Connect with Heather:
@heatherdeba on Instagram
https://success.hdbodyacademy.com/

How Strength Training Transforms Women's Health Across Life Stages with Stacy Orsborn EP271 Nov 26, 2024

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In this episode, Cody has invited guest Stacy Orsborn to join her in exploring how women can maximize their health and confidence with hormone-aware strength training. From understanding the difference between strength and resistance training to tailoring fitness routines for life stages like postpartum and menopause, Together they deliver practical, science-backed insights to help women thrive at every age.
Key Topics Covered:
•Strength vs. Resistance Training: The unique benefits of each and the best exercises for women.
•Hormone-Aware Fitness: Aligning your workouts with your hormonal cycle for optimal results.
•Recovery Essentials: Why rest is vital for fitness and how to recover effectively.
•Signs of Overtraining: How over-exercising impacts hormonal health and overall well-being.
•Empowerment Through Strength: Physical and mental transformations that go beyond the gym.
•Lifecycle Training: Adapting exercise for longevity and life transitions like menopause.
•Debunking Myths: Common misconceptions about strength training for women—and the truth.
Why It Matters:
Strength training isn’t just about building muscle—it’s about building resilience, energy, and health for life. Learn how to overcome fitness fears, harness your hormonal health, and create a sustainable, empowering workout routine.
Take Action:
•Discover hormone-friendly exercises for every stage of life.
•Learn recovery tips to avoid burnout and support long-term health.
•Start strength training today with confidence and purpose!
Resources and Links:
•Victress MVMT for women-focused fitness programs.
•Follow Stacy Orsborn on Instagram Here and Here
Boost your health and strength—hit play now!
Stacy's Bio:
Stacy Orsborn is the Co-Founder and President of Fitness for VICTRESS MVMT. She is the creator of VICTRESS MVMT’s first-of-its-kind training methodology now used in all VICTRESS locations. Stacy has a deep understanding and passion for supporting the ever changing needs of female physiology.

Stacy’s credentials include ACE Orthopedic Specialist, ACE Certified Personal Trainer, GGS1 Coach, GGS Menopause Specialist, DONA Birth Doula training, Dynamic Neuromuscular Stabilization exercise and core training. Stacy’s strength training programs cater to women in all stages of life — from young adult, prenatal, postpartum and menopause — providing a supportive community and medical-backed fitness training to help all VICTRESS women feel strong and empowered.

Gut Feelings: Is Low Stomach Acid Messing with Your Hormones? EP270 Nov 19, 2024

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In this episode, Cody dives into a critical yet often overlooked factor in gut health: stomach acid. Did you know that low stomach acid levels can disrupt your digestion, nutrient absorption, and even your hormonal balance? Join Cody, as we explore the vital role stomach acid plays in your overall health and well-being.
What You’ll Learn in This Episode:
•The Role of Stomach Acid: Why your body depends on it for digesting proteins, absorbing nutrients, and keeping your gut microbiome healthy.
•Stomach Acid and Hormone Health: How low stomach acid can contribute to hormonal imbalances, from adrenal fatigue to thyroid dysfunction.
•The Downside of Antacids and PPIs: Why long-term use of acid blockers can do more harm than good, and the surprising risks they pose to your health.
•Testing for Stomach Acid: Simple ways to determine if you have low stomach acid, including at-home tests.
•How to Boost Low Stomach Acid: Natural and effective strategies to support your digestive system and restore balance.

Empowering Women's Health: Menopause: Customized Care, Compounded Medications and More with Dr. Cathleen Brown EP269 Nov 12, 2024

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In this episode, we welcome Dr. Cathleen Brown, Medical Director at Winona and an OB hospitalist in Philadelphia, to tackle everything you need to know about menopause. Dr. Brown is passionate about supporting women through their menopausal journey, from understanding symptoms to accessing personalized care options like compounded medications.
Tune in as Dr. Brown addresses the stigma surrounding menopause and how societal perceptions often prevent women from seeking the help they need. We dive into topics such as:
•Menopause care: How to navigate symptoms like hot flashes, mood changes, and sleep issues, and when to consider hormone replacement therapy.
•Compounded medications: The benefits and safety of customized hormone therapy for individualized treatment plans.
•Breaking the menopause stigma: Why open conversations are essential for empowering women and improving access to quality care during menopause.
If you’re curious about holistic approaches to menopause, want to learn about hormone balancing, or simply seek to understand how menopause impacts women physically and emotionally, this episode with Dr. Brown will offer valuable insights and practical advice. Don’t miss this informative discussion on empowering women’s health through knowledge and compassionate care.
Connect with Dr. Brown:
Instagram: @bywinona
Website: bywinona.com
The M Factor Documentary

Women’s Health Redefined: Interstitial Cystitis, Pelvic Floor Therapy, and Safe Feminine Care with Heather Florio EP268 Nov 05, 2024

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In this powerful episode, Cody Sanders hosts Heather Florio, a dedicated educator and advocate for chronic pelvic health conditions. Together, they bring awareness to often-ignored areas in women’s health, such as interstitial cystitis, pelvic floor dysfunction, and the critical need for safe feminine care products. Heather shares her passion for supporting women who are underserved and struggling in silence, offering solutions and insights that promote better health and self-care.
Episode Highlights
•Heather Florio’s Background and Mission in Pelvic Health: Heather’s journey into the world of pelvic health advocacy and the urgent need to educate on chronic pelvic pain and related conditions.
•Understanding Interstitial Cystitis (IC): What is interstitial cystitis? Heather breaks down the symptoms, treatments, and coping strategies for IC, which is often misunderstood in the medical field. Discover how IC impacts urinary health and quality of life and learn what women with IC can do to manage their symptoms.
•The Importance of Pelvic Floor Therapy: Explore how pelvic floor therapy can relieve pain, discomfort, and other symptoms associated with pelvic floor dysfunction. Heather and Cody discuss signs of pelvic floor issues and why pelvic floor health is essential for overall women’s health.
•Choosing Safe and Non-Toxic Feminine Care Products: Heather explains the importance of safe, non-toxic products, such as organic period products and hypoallergenic menstrual care items, especially for women with sensitive conditions. Find out what ingredients to avoid and how to make choices that support better health.
•Empowering Women with Pelvic Health Knowledge: Heather’s mission to uplift women by providing resources, tools, and support for those dealing with chronic pelvic health challenges, including interstitial cystitis and other under-recognized conditions.
Tune in to gain practical knowledge, learn effective self-care tips, and redefine what it means to support women’s health holistically.
About Today's Guest:
Heather Florio, second-generation owner and CEO of Desert Harvest, leads the company in innovating sustainable solutions in pelvic and sexual health. She is recognized as one of the Top 50 Women in Wellness by Authority Magazine and featured in Forbes as a top woman in business.

Connect with Heather:
Website
Instagram

Reversing Insulin Resistance with Dr. Morgan Nolte EP267 Oct 22, 2024

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Insulin resistance is frequently a silent contributor to a number of widespread chronic health conditions, including Alzheimer’s, obesity, type 2 diabetes, and cardiovascular diseases. In fact, a startling 88% of adults experience some degree of insulin resistance. The condition is both pervasive yet easy to miss, making it that much more critical a topic to address.
On today's episode, Cody has invited Dr. Morgan Nolte to discuss why changes to our diet, lifestyle, and mindset are key to reversing the condition, and why the end goal isn’t simply weight loss, but rather body recomposition and long-term behavior change.
DR. MORGAN NOLTE is a board-certified clinical specialist in geriatric physical therapy. Recognizing a lack of preventative education and care that focused on reversing risk factors instead of just treating symptoms, Dr. Nolte founded Zivli, an online course and coaching program that helps adults reverse insulin resistance for long-term weight loss and disease prevention.
Dr. Nolte’s content has reached millions of people through her podcast and YouTube channel, which now has over 100,000 subscribers. She’s been a guest lecturer for local physical therapy departments, State and National Physical Therapy Organizations, and has been a guest addressing insulin resistance on top-rated wellness podcasts including Everyday Wellness with Cynthia Thurlow, The Ultimate Health Podcast, and the Dhru Purohit Show.
Connect with Dr. Morgan Nolte:
Zivli.com
Facebook
Instagram
YouTube

How Heavy Metals Affect Your Hormones EP266 Oct 15, 2024

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If you’re struggling with hormone imbalance, fatigue, brain fog, or resistant weight loss, it’s often thanks to stored heavy metals that are quietly in the background, sapping your energy and poisoning every organ and body system.

The good news is that it’s easy to test for heavy metals, and once you know they’re there, there’s plenty you can do to detox them.

On today’s episode, Cody covers how heavy metals cause hormone imbalance, the four most common heavy metals that mess with our hormones, and what we can do to detox heavy metals

Estrogen And Breast Cancer - What's The Link? EP265 Oct 08, 2024

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If you had to name one of your biggest health fears, would breast cancer be top of your list? Public health campaigns have put this important health issue on our radar and obviously that’s a good thing. Because according to the American Cancer Society, breast cancer is diagnosed in 1 in 7 women. If you gather a small group of your girlfriends, someone is going to get it. It is real.

Yet, when we talk about this concerning disease, the focus is often on detection (think mammograms) and treatment (think mastectomies). And, in my opinion, far too little is said about prevention.

What about you? Are you in the know? How clued up are with knowing about the best lifestyle habits to reduce your breast cancer risk?
In this episode, Cody shares what science is saying, what she has experienced through working with dozens of women with breast cancer diagnosis, as well as from personal experience through breast cancer scares and from supporting her sister who has been living with a stage 4 breast cancer diagnosis for over 20 years.
To help prevent breast cancer, it’s important to recognize the links between elevated hormones and ill health. This is particularly true for estrogen.

Bloated Before Your Period?—Solutions to Manage PMS Bloating EP264 Oct 01, 2024

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Period bloating is a common and often frustrating symptom of Premenstrual Syndrome (aka PMS). It's that uncomfortable, swollen feeling that makes your jeans feel a bit too tight and leaves you longing for your comfiest pair of yoga pants. It may even make you feel like you've had weight gain come out of nowhere, even though you haven't, and it can be accompanied by other symptoms like PMS cramps, PMS headaches, and mood swings.

But the good news? You don't have to accept period bloating as an inevitable part of your menstrual cycle. In this episode, Cody sheds light on the causes of period bloating, and provides some manageable solutions to ease your discomfort, and empower you to take charge of your overall well-being during your menstrual cycle.

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