Two decades ago, veterinary epidemiologist Stephanie Venn-Watson made a remarkable discovery while studying the well-being of bottlenose dolphins trained by the US Navy. She found that the healthiest dolphins had elevated levels of a specific saturated fatty acid—C15:0. When these dolphins consumed fish rich in C15:0, their insulin, glucose, and cholesterol levels improved.

Now, C15:0, also known as pentadecanoic acid, is gaining recognition in longevity research. Studies suggest that this molecule may help lower the risk of fatty liver disease, Type 2 diabetes, and heart disease—and potentially even reverse these chronic conditions. Additionally, C15:0 is being explored for its ability to improve sleep, boost energy levels, and support joint health, drawing comparisons to well-known anti-aging drugs like rapamycin and metformin.

Venn-Watson, along with her husband Eric, a Navy physician, harnessed the potential of C15:0 by launching the supplement Fatty15 under the Seraphina Therapeutics brand in 2021. She further details her journey from marine mammal research to longevity science in her book, The Longevity Nutrient, arguing that C15:0 could be a key factor in extending human healthspan.

How Does C15:0 Work?

Like omega-3 fatty acids, C15:0 is considered an essential nutrient that the body cannot produce in sufficient amounts, requiring dietary intake or supplementation. However, research suggests that C15:0 may offer broader health benefits than omega-3.

This fatty acid activates AMPK, an enzyme essential for maintaining cellular energy balance. AMPK activity declines with age, leading to chronic inflammation and metabolic disturbances. Additionally, C15:0 inhibits mTOR, a protein linked to aging and cellular dysfunction. By targeting so-called “zombie cells” that have stopped dividing but continue to release harmful signals, C15:0 may help mitigate age-related diseases.

C15:0 also influences receptors responsible for regulating immunity, metabolism, mood, sleep, and appetite, potentially offering widespread health benefits.

Where Can You Get C15:0?

C15:0 is primarily found in whole-fat dairy products such as milk, butter, sour cream, and certain cheeses. According to Venn-Watson, one tablespoon of butter provides approximately 75 milligrams of C15:0. Other sources include high-oleic sunflower oil, meat, seafood, and seeds.

For those looking to supplement their intake, a daily dosage of 100 to 200 mg is recommended. Fatty15, Venn-Watson’s supplement, contains 100 mg of pure C15:0 per capsule. To make C15:0 more accessible, her team is developing it as a food fortifier.

How Long Does It Take to See Results?

Venn-Watson notes that about half of fatty15 users report experiencing benefits within two weeks, while 72% observe noticeable effects within 16 weeks. Some customers have reported improved sleep, enhanced hair and nail growth, and overall better well-being.

While dietary supplements like fatty15 do not require the rigorous testing of prescription medications, Venn-Watson emphasizes that extensive safety studies and controlled clinical trials have shown no adverse effects.

Is C15:0 More Effective Than Other Longevity Compounds?

Comparisons with other longevity molecules have placed C15:0 in an impressive position. Rapamycin, originally used to prevent organ rejection in transplant patients, is widely studied for its anti-aging properties. Similarly, metformin, a diabetes medication, has been investigated for its potential lifespan-extending effects. According to Venn-Watson, recent research suggests that fatty15 slightly outperformed rapamycin in cellular repair benefits while significantly surpassing metformin in effectiveness.

As research into C15:0 continues, its potential role in longevity and disease prevention could make it a game-changer in health and wellness.

Your emotions play a bigger part in your health than you may realize. We have heard of the gut-brain relation and how your emotions influence your gut health. However, could your emotions also be responsible for bodily reactions like inflammation?

While there are many tips and tricks to reduce inflammation in your body, like eating well, exercising and other healthy activities, it still may not be enough. This could be because your feelings are affecting your body. Things like stress, worry, and bad memories can cause inflammation, just like eating junk food, as several studies explain (as explained later). This inflammation can make you feel bloated, tired, or keep you from reaching your fitness goals. It's important to remember that our emotions play a big role in our overall health, and sometimes, they need just as much attention as our physical health.

Things That Affect Inflammation

Unresolved Trauma

According to Nature Portfolio 2015 study, if you've had bad experiences in the past, and you haven't dealt with them, they can stay stuck in your body. To find this, they analyzed 25 studies involving thousands of people, focusing on three inflammatory markers, CRP, IL-6, and TNF-α. The results showed that adults who experienced childhood trauma had significantly higher levels of all three markers. Lots of people have experienced some kind of trauma, but they try to ignore it. It's like sweeping dirt under the rug; it's still there. To feel better, you need to face these old feelings and work through them. This can take time, but it's important for your health.

Chronic Stress

When you're always stressed, your body is always ready to fight or run away. A 2019 review in Psychoneuroendocrinology explains that this constant stress can hurt your health. If you're always stressed, your body feels it. You might feel ashamed of being stressed, but it's important to deal with it. Try to find ways to relax, like deep breathing or going for walks. Even little things can help. It's not easy to stop being stressed, but it's important to try.

Anxiety

According to a 2016 study published in the International Journal of Molecular Science, explains that inflammation is likely linked to anxiety and fear disorders. It's common for people with anxiety to have gone through a lot of stress. Stress can throw off your body's stress response system, which can then cause your body to become inflamed. This inflammation can reach your brain and increase things that cause damage.

Social Networks

Even though lots of people use social media, we don't know much about how it affects their bodies. According to a 2021 study published in Brain, Behavior & Immunity – Health, self-esteem does change the link between social media and inflammation. If people had low self-esteem, using social media was more strongly linked to higher inflammation. This was true even after considering other things like age, health problems, depression, and medicine.

By itself, social media use didn't directly cause higher inflammation. However, how you feel about yourself changes how social media affects your body. This shows that self-esteem is important for understanding how social media might affect your health.

Sleep is a cornerstone of health. When we sleep good, we feel good. However, people often view sleep as expendable, they trade it to work more hours, or spend time with loved ones, or any other recreational activity. While these things are important too, they should not come at the expense of your health as it can lead to other issues you may not be prepared for.

When we go to sleep, we hope to wake up and feel refreshed, as sleep is like a reset button for your body. Media has given us a view of waking up, where the person is happy and energetic as soon as they get out of bed, however that is not entirely right. Everyone feels a little sleepy when they first wake up. It's called sleep inertia, and it's normal. Think of it like your brain needing a few minutes to boot up.

The sleep foundation suggests that you may feel better after 15 to 90 minutes, which is due to sleep inertia. Sleep inertia is the grogginess and disorientation you may feel right after waking up. You may also have had a bad night's sleep, which may cause you to be tired in the morning. However, if you're getting plenty of sleep and still wake up tired every single day, that's different. This kind of tiredness, where you're always dragging, is a sign that something might be wrong. Don't just ignore it. Talk to your doctor to figure out why you're so tired all the time.

Could The Food You Eat Cause You To Wake Up Tired?

Eating spicy food right before bed can cause heartburn. The Cleveland Clinic explains heartburn is like a burning feeling in your chest, and it happens when stomach acid goes back up into your throat. This can make it hard to fall asleep, and if you do fall asleep, it can wake you up. So, if you eat spicy food late at night, you might wake up feeling tired and groggy. Try to avoid eating spicy meals close to bedtime. It's better to eat them earlier in the day so your stomach has time to digest them before you try to sleep.

Eating Sugary Foods

According to 2019 study published in American Journal of Lifestyle Medicine, eating sugary foods or drinks before bed can really mess with your sleep. When you eat sugar, your body gets a quick burst of energy. This burst of energy can make it harder to fall asleep because your body is wide awake. Also, if you do fall asleep, the sugar can cause you to wake up during the night. Try to avoid sugary snacks or drinks before bed. Instead, try a light, healthy snack if you're hungry. This will help you sleep better and wake up feeling more rested.

Other Lifestyle Habits That Cause Restless Sleep

Looking at your phone or tablet right before bed can keep you awake. The Cleveland Clinic explains that the bright light from these screens, called blue light, tells your brain it's daytime. This makes it hard to fall asleep. Also, looking at social media can make you feel worried or stressed. If your mind is racing with thoughts, you won't sleep well. Try to turn off your screens at least an hour before bed. Instead, try reading a book or listening to calming music. This will help you relax and fall asleep faster.

Your Mental Health Can Also Be A Reason For Poor Sleep

If you're worrying about things when you're trying to sleep, you won't sleep well. When you're stressed or anxious, your mind keeps going over and over the same thoughts. This makes it hard to relax and fall asleep. If you're having trouble sleeping because of stress, try doing relaxing things before bed. Things like taking a warm bath, meditating, or doing deep breathing exercises can help. If you're still having trouble sleeping, talk to your doctor. They can help you find ways to manage your stress and sleep better.

We have all heard the phrase ‘your eyes are the window to your soul’, while souls may be a stretch, your eyes can reveal a lot about your health, especially your heart health. The primary function of our eyes is to see, so people often wonder why they must go through eye checkups for their heart health.

According to UChicago Medicine, when our blood vessels aren't working right, it can show up in our eyes, especially in the retina. The retina is like a screen inside our eye that shows how our blood is moving. If there's a problem, our eye doctor can see changes that we can't see ourselves. This means that an eye checkup can sometimes find heart problems before they get serious, because our eyes give clues about our overall health.

During an eye exam, doctors look at both the outside and inside of your eyes. They use a special tool to check things like your pupils, the lens, the retina, and the optic nerve. By doing this, they can spot signs of various health issues.

What All Can An Eye Exam Tell?

During the eye exam, your doctor will use tools like ophthalmoscope to take a better look at things like your pupil reflex, lens of your eyes, the optic nerve and the retina. Here are some conditions your eyes can reveal,

Hypertension

High blood pressure can damage the blood vessels in your eyes, leading to problems like bleeding, blurry vision, and even vision loss. Ophthalmologists can see signs of high blood pressure in your eyes, sometimes even before you know you have it. They look at the size of your eye's blood vessels; if they're not the right size, it can be a warning sign. Often, people don't know they have high blood pressure until their eye doctor finds these signs.

Diabetes

Eye exams can also reveal blocked arteries. If doctors see small clumps in your eye's blood vessels, it could mean there's a problem with the arteries that carry blood to your head or heart. Diabetes is another condition that can be spotted through eye exams. High blood sugar can damage the small blood vessels in your eyes, leading to vision problems. Catching diabetes early through an eye exam can help prevent serious complications.

Other Health Issues

Eye exams can also uncover other health problems like arthritis. Inflammatory diseases can cause eye inflammation, leading to pain, redness, and vision loss. Even dry eyes can sometimes be linked to these conditions.

Can Eye Diseases Mean Heart Troubles?

If your Ophthalmologist notices marks left by the dead cells in your eyes known as RIPLs, which are Retinal Ischemic Perivascular Lesions. According to Journal of American Heart Association these are tiny marks on the back of the eye, caused by a lack of blood, can tell us if someone might have heart problems due to poor blood flow.

Sometimes, these marks mean you had an eye stroke, which happens when blood flow to your eye is blocked. If you have many marks, it might mean you have heart problems like high blood pressure or high cholesterol. However, not all marks mean you had an eye stroke. This is why one must make sure to get regular eye check-ups.