The Buzz Around C15:0
You may have heard of C15:0, a rare fatty acid naturally present in foods such as whole-fat dairy, grass-fed butter or ghee, grass-fed beef or lamb, and certain fatty fish, among others. C15:0 has been generating buzz for its potential health and longevity benefits—including recent findings suggesting anti-cancer properties. According to Dr. Mark Hyman, a leading expert in functional medicine, research indicates that C15:0 may help strengthen cell membranes, reduce inflammation, and support metabolic health. While the results so far are promising, more human clinical studies are needed to confirm these effects. To learn more, check out the podcast linked below.
Sources of C15:0
You can get sources of C15:0 in food (as outlined in the chart below) as well as in supplement form. A good sourced supplement is Fatty15 which recommends one 100 mg capsule per day. As always, be sure to consult your healthcare provider before starting any new supplement or making changes to your medical treatment.
Food Sources with ~100 mg of C15:0
| Food Source | Serving Size (approx.) | C15:0 Content | Notes |
|---|---|---|---|
| Whole Grass-Fed Milk | ½ cup (120 mL) | ~100 mg | Organic grass-fed milk has 2–3× more C15:0 than conventional milk. |
| Grass-Fed Butter | 1 tablespoon (14 g) | ~100–150 mg | One of the richest natural sources. Great on veggies or toast. |
| Grass-Fed Cheese (Cheddar, Gouda, etc.) | ½ oz (14 g) | ~100–125 mg | Concentrated source of milk fat, so higher in C15:0 per gram. |
| Full-Fat Yogurt or Kefir | ½ cup (120 mL) | ~75–100 mg | Choose unsweetened, organic, whole-milk yogurt. |
| Grass-Fed Ground Beef (80/20) | 1 oz cooked (28 g) | ~50–100 mg | Fat content affects levels — lean cuts have less. |
| Lamb (grass-fed) | 1 oz cooked (28 g) | ~50–100 mg | Similar C15:0 profile to beef. |
| Fatty Fish (Salmon, Mackerel, Sardines) | 3 oz cooked (85 g) | ~50–80 mg | Lower source, but adds healthy omega-3s. |
Let’s Get Cooking
Homemade Yogurt
I love yogurt and I have tried so many different kinds. I finally got into making my own yogurt and I can't go back to store bought yogurt. It's really easy to make. I love topping it with fresh fruit and my homemade granola. Give it a try and see if you love it as much as I do!
Equipment
- 1 hand blender or stand up mixer
Ingredients
- 1 quart organic half and half
- 1 capsule MyReuteri See note below
- 1 tbsp inulin See note below
Instructions
For the starter:
- If you are making starter, follow this recipe. If you received yogurt from a friend, then go directly to the next step.1 tbsp inulin, 1 capsule MyReuteri
For the yogurt:
- Whisk or use a hand blender to blend together the yogurt ingredients (half and half and starter) in a medium mixing bowl. Mix until the ingredients are well blended and creamy. See note below regarding starter options.1 quart organic half and half
- Pour the mixed ingredients into the yogurt containers of your yogurt machine. Since my yogurt machine has two glass containers I split my yogurt ingredients between the two glass containers and put the lid on each container.
- Fill your yogurt machine with water until the water level reaches just below the lid of your yogurt container(s). Set your machine to 99℉ and cook for 36 hours.
- Once your yogurt is finished, you can store the containers directly in your refrigerator. Top your yogurt with fresh fruit, granola, honey or whatever toppings you desire. See note below for serving options and yogurt benefits. Enjoy!
Notes
The nutritional values are estimates. Reference your ingredients for exact nutritional data.
For the yogurt starter, I have friend that gave me starter yogurt from her batch of homemade yogurt. Therefore, I just bought the organic half and half and added in her yogurt (about 1/2 a cup) that was crafted with the inulin and probiotic blend. This is something to consider if you have several friends that want to start making homemade yogurt. Otherwise, following the link above to make your starter is pretty easy and straight forward.
Dr. Berg recommends 1/2 cup of yogurt in the evening. You can watch his video for more details.
Nutrition
Calories: 155kcal | Carbohydrates: 5g | Protein: 4g | Fat: 14g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 41mg | Sodium: 72mg | Potassium: 156mg | Sugar: 5g | Vitamin A: 419IU | Vitamin C: 1mg | Calcium: 127mg | Iron: 0.1mg
Lamb Chops
These lamb chops are really tasty and easy to make. I served them with my chimichurri recipe which gives them a ton of flavor. Let's get cooking!
Equipment
Ingredients
- ¼ cup olive oil
- 8 lamb chops see note below
- 1 tsp salt
- ¼ tsp pepper
Instructions
- Wash lamb chops and pat them dry with a paper towel. Bring the lamb chops to room temperature.8 lamb chops
- Preheat over to 400℉.
- Drizzle olive oil on both sides of the lamb chops. Season with salt and pepper.¼ cup olive oil, 1 tsp salt, ¼ tsp pepper
- In a large frying pan, heat 1 tbsp of oil. Add the chops and cook for 3 minutes per side or until brown.
- Spray a 9×13 glass baking dish with olive oil. Transfer the lamb chops to the baking dish.
- Bake for 9-12 minutes for medium rare (or 135℉), 15-18 minutes for medium (or 150℉) and 20-22 for well (or 160℉).
- Remove the lamb chops from the oven and let them rest for 3 minutes. The internal temperature after the rest time for medium rare should reach 145℉, 160℉ for medium and 170℉ for well.
- Serve with your favorite side dish and my chimichurri sauce. Enjoy!
Notes
Nutritional data is an estimate only.
You can also reference my affiliate link to Butcher Box to set up regular meat deliveries.
Nutrition
Calories: 689kcal | Carbohydrates: 0.1g | Protein: 84g | Fat: 37g | Saturated Fat: 11g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 19g | Cholesterol: 257mg | Sodium: 781mg | Potassium: 1073mg | Fiber: 0.03g | Vitamin A: 1IU | Calcium: 40mg | Iron: 8mg