Body Care

SUPER IMPORTANT: If you’re not familiar with the principles of Paleo/Primal/Real Food Nutrition, you must understand that they are the foundation of any body care routine. My recommendations are meant to build upon the foundations of healthy eating as defined on my “What is Primal/Paleo?” page. No amount of oil cleansing can fix a nutritional deficiency, and nutritional deficiencies set the stage for acne, skin problems, hormonal imbalances, and – yes – stinky pits and bad hair. The quality and sources of our food – the only fuel we have – determines how well every single bodily process works.

…For specific recommendations, check out my Paleo Body Care post linked below!

…I’m also a columnist for Paleo Magazine. Subscribe to get my bi-monthy takes on Paleo-style body care!



If you’re serious about improving your health from all angles, take the “I don’t eat crap” mentality one step farther – start getting rid of the crap in your self-care products. What do you have to lose?

It sure didn’t bother me to lose the bad breath, greasy hair, and crusty elbows. Just sayin. (Ew.) (Seriously. Ew.)

The best part, though, is the new sense of connection to your body that arises when you take your routine out of the hands of Methylparaben and Benzalkonium Chloride. I promise – no granola, no patchouli, and no stinky hippies lie behind these doors. Just a savvy, super happy, full-on Paleo body.

There are very few laws governing the ingredients in personal care products. If an ingredient won’t kill you instantly, it can probably find its way into a PCP. You’ve removed the crap from your diet, now let’s talk about removing the crap from your personal care routine.

A product has only to contain CARBON to be TECHNICALLY considered part of an “organic” body product. “Dermatologist Tested” means very little. And “Non-comedogenic” simply means the product doesn’t cause comedones. Zits. Congratulations, Zit-fighting product. Your best advertising technique is to tell everyone your product doesn’t. Cause. Zits. Because if it did, I suppose we’d have a REAL problem on our hands.

The Campaign for Safe Cosmetics has a skin database where you can evaluate the toxicity of your favorite products and find alternatives. While the CSC scale isn’t perfect, it’s a great place to start – and a good touchstone for your intuition. Feel free to peruse the Ingredient List for an expanded list of “Nasty Things We’re Avoiding.”

Let your hair, skin, nails, and teeth adjust to a new, chemical-free routine. Years of chemical battery can’t be undone in just a few days, and you may have to play with proportions, but it’s worth a try. Based on the images below, consider this: While it looks like an equal number of products, the group on the left contains about 150 MORE unpronounceable ingredients than the group on the right.

A few of my personal approaches:

Body care overview: Cave Girl’s Favorite Things
Face cleansing: The Oil Cleansing Method
Nutrition for the skin (troubleshooting): WAP Me Pretty
Hair cleansing:  No ‘Poo and No ‘Poo: Results!
My in-progress natural deodorant adventure: Sorry, I stink!
A guest post for CrossFit Love on Paleo-style self-care: Whole Body Paleo
Stay tuned for CGE posts on hand soap, makeup, oral hygiene, and more!

Nasty Things We’re Avoiding:

Note: Some of these ingredients are considered “safe” by non-CaveGirl sources. Have at it if you disagree with me; but I believe that none of these ingredients are safe for consistent long-term exposure. Beyond that, I believe none of them are necessary!

Gluten: That’s right, Gluten. This pesky protein is present in many personal care products under names like Hydrolized Wheat Protein or Wheat Germ. If you’re avoiding gluten in your food, or if you have a wheat allergy, you may want to avoid this in your skin care routine. Even the best products may still contain wheat protein, so be aware!

Triclosan: This is the antibacterial agent in most antibacterial soaps. It kills good AND bad bacteria, and encourages surviving bacteria to mutate. It may be an endocrine disruptor.

Antibacterial soap is different from Hand Sanitizers, which are primarily alcohol and have utility in acute situations (occasionally in the home, always in airport bathrooms).

Benzalkonium Chloride: You’ll find this in a wide range of cleansers and as the substitute antibacterial ingredient in “Alcohol-Free” hand sanitizer. While it may have medical utility, its long-term use is associated with impaired immune function and extreme skin sensitivity.

DEA: Also known as Diethanolamine and Cocamide DEA. It’s a known carcinogen and may react with other ingredients in cosmetics to create delightful carcinogenic offspring.

Propylene Glycol: This is used to give shampoo its smooth, gliding texture and to keep the product from hardening. It’s a skin irritant and the main ingredient in antifreeze.

Aluminum: A key ingredient in deodorant/anti-perspirants, aluminum doesn’t sit on your skin and nicely ask those sweat glands to please take a break for the day. Aluminum enters and blocks the sweat ducts, accumulates in body tissue, and may be linked to breast cancer and Alzheimer’s.

Parabens: Any ingredient that ends in “paraben,” like methylparaben, propylparaben, isobutylparaben, is one and the same. They are preservatives that extend the shelf life of all those cute “herbal” products at the drugstore. They penetrate the skin and are endocrine disruptors.

Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES): SLS was labeled mutagenic from the early 1980s, yet it’s still used in everything from shampoos to engine cleaners. It can cause immune damage. It makes your shampoos and soaps foamy, lathery and bubbly while completely screwing your skin’s ability to retain moisture. Thus, you “need” an expensive and additive-filled conditioner or moisturizer! SLES is simply a mini-me version of SLS.

Phthalates: Endocrine disruptors that may be present despite NOT being listed in the Ingredients section.


48 Responses to “Body Care”

  1. This is an amazing page! Thank you! It can be so hard to buy chemical free products. Just today, I went into two different gigantic chain pharmacies to find a toothpast without added flouride (in response to recent USDA legislation and EWG study). It took me forever! Still couldn’t find SLS free toothpaste but I found a kinda natural brand. Might try switching to just baking soda as a toothpaste. Sadly there is no Tom’s of Maine in the UK.

    Anyway, great post!


  2. I use just a dab of baking soda on a dampened fingertip for deodorant after applying coconut oil. Best deodorant ever! I wish I’d found it sooner than at age 45. 😛

    • Okay Veronica, I’m so trying this, I have tried about every natural deodorant out there, and still feel like a big stinky after a session (I’m a fitness instructor). And I’ve even had an allergic reaction to some of the natural ones (I’m guessing I’m allergic to the essential oils they use to scent some of them).

  3. Hi,

    Great information – thanks!
    What deodorant and soap or shower gel do you recommend?

    • Hi Christa – thanks for your comment! Unless I want some smelly-good, luxurious treat (in which case I use soaps from I don’t use soap at all – just baking soda for the armpits most days, or if I want to exfoliate anywhere else I use baking soda as well. Of course, if I’m particularly stinky I’ll use some goat’s milk soap that I get from the farm market, but I’ve found that eating a whole-foods-based diet has eliminated much of the stinky-ness. I’ve found things work better the less intrusive the routine.

      AndreAnna from Life As A Plate ( and I are going to do a homemade deodorant experiment soon, but I’m thinking that the key is balancing the pH in that area so the bacteria isn’t having a field day and producing that noxious, odorous, icky smell! If you’re looking for a store-bought DO I’d go for something aluminum-free.

      Check out this post I wrote for more specific recommendations!

  4. Okay, I read the stuff about face care and i can almost get on board with that. I’ll go hunting for castor oil this afternoon. But, what about body care? Two things — I run almost every day and sweat. Long runs leave a layer of salt on me. Do you just rinse off with water? The other thing is that I live in a place where I actually get dirty (Africa). I just spent 4 mo in the US and nearly everytime I was in the shower, I though to myself, “why am I here? I’m not even dirty!” But in Africa, yes, I am dirty — dusty, muddy, something. Particularly my feet (dirt/sand roads).

    So how do you deal with the body?

    Sorry to hear of all your trials & tribulations with the deodorant. I happen to be one of those very lucky ones who doesn’t stink. I do sweat, but I’ve never had a problem with that. But I also don’t have “stress sweat” very often (which, I’ve heard, is the stuff that really stinks). Also, of course, if you wear “artificial” clothes (can’t think of a better word), they stink. My running clothes stink to high heaven, but I run alone . At work, etc., I wear cotton.

    • I’d have to say that you have a very strong geographical argument for a good castille soap! I usually just rinse with water, often doing a gentle baking soda scrub for the armpits, and I’ve found NO difference in my skin’s texture or complexion without the use of soap. However, I definitely use some goat’s milk soap or some castille soap if I’m excessively dirty! Sometimes there’s just no getting around it.

      What a beautiful blog you have!

      • Thanks! That’s interesting, ’cause I do, in fact, have some unscented Dr. Bronners. Hmm. Then I was moseying around and read Richard “Freeing the Animals”s posts and someone who followed him and shared and they aren’t using anything. Just water.

        I think I might try that. I have super short hair (it’s easier here to just use clippers, like everyone here does than try to find someone who knows how to cut my funny — blonde — hair, besides, it bugs me if it gets in my eyes or on my neck when I run). And I don’t wear makeup. I already got down to only washing my hair once a week ’cause it’s gotten much dryer as I’ve gotten older — and now I wash it and then put coconut oil in it because it is so dry. So maybe if I just left it to its own devices, it would figure things out.

        Thanks to Paleo eating, I rarely have blemishes. But I’ll save that oil cleansing article in case I feel I need a deep cleanout someday.

        Okay, I’m saying it here. Starting tomorrow 25 May 2011, no soap, no ‘poo for 30 days — water only — and then we’ll see how it goes. The bottoms of my feet may be totally black by then, but that’s not such a big deal. . .

      • Oh, boy! I’ll check your blog for updates? Or perhaps you can update me periodically? I had quite a long No ‘Poo adjustment period, but I have ultra long and very fussy hair. You’re a trooper!

  5. loved this page. i just posted about this on my blog!! we went to primal con in april and mark sisson was talking about his next step……… a book called “reconnecting”………….. you know, now that we are eating well, and moving, and sleeping and less stress…… what else? what’s next? for me, eating primal evolved at the same time i began to avoid harsh chemicals in bath and beauty products too. it just makes sense. trying to become more sustainable. eat real food. use natural ingredients. for me this is a whole lifestyle. so, thanks! love the post! 🙂

    i have been shampoo free for 11 months (i plan to blog about it in june when it’s been a full year!). i have long, fine, wavy/curly hair. i use a baking soda rinse once a week and an apple cider vinegar rinse 1-2 week. no styling products needed (that was shocking to me in the begninning!).

    i use a homemade deoderant with arrowroot powder and coconut oil.

    face wash is oat flour & powdered goats milk (& it’s amazing!)

    toothpowderwith arrowroot, salt, a pinch of stevia and essential oil.

    i’ve even made my own citric acid face serum and it’s divine. and a anti-aging rose oil serum.

    this stuff is better than store bought!!! well, just wanted to share. 🙂

    happy wednesday!!

    • This is great! I like the oat flour & powdered goats milk idea. I’m going to try that. I’ve also got some rose hip seed oil that i’m loving and have just (gulp) done away with standard toothpaste!

  6. Well, 1 1/2 days down and so far so good. Of course, I got a blemish the afternoon before I started, but undaunted I have leapt in. I wanted to share my first great discovery — a scrub/nail brush cleans my feet up quite nicely with nothing added!

    I am using soap on my hands, though — when cooking, eating, etc.

    • Just an update — 10 days of no soap, no ‘poo and all is well. I do have really, really dry skin, but I’m sticking with putting on nothing to see if it can regulate itself and produce the necessary oil. The stupid blemish almost disappeared, then came back and I couldn’t keep my hands off it, so yesterday I did the oil cleansing thing on my face with Castor Oil & Coconut Oil. That actually seems to have done the trick as the blemish is now totally dry. Hair was really dry, but today seems to have some oil in it, which I think is progress for me.

      Man, I’m gonna save so much money. No soap to buy, no shampoo, no other products, no running shoes (as soon as my feet toughen all the way up), no bed or mattress or pillows. Good thing, though, ’cause good meat ain’t cheap! 😉

  7. Just thought I’d report in. Slightly more than halfway through my month-long experiment. Everything seems totally fine, but dry, dry, dry (I live just north of the Kalahari desert). I broke down the day before yesterday and slathered coconut oil on. . . I don’t itch or anything, but I look kinda white & scaly. The hair is fine. Looking better than ever, actually. I wouldn’t mind using Coconut Oil all the time, but would I eventually feel the need to wash it off? And except that the only coconut oil I can find “locally” is 2,000KM away and very expensive (organic, cold-pressed virgin oil — meant for eating, not putting on your skin). I gotta find out what local women use (traditionally).

    • I use coconut oil constantly! I can’t imagine you would be able to over-use it. I’d be really interested to find out what the local women use! I have no knowledge of that region (except what I saw as a kit in The Gods Must Be Crazy – is that a terrible thing to say?) and would be fascinated by the local beauty customs. I’m so glad to know it’s going well so far!

  8. Well, I asked around. Unfortunately nowadays everyone here is very much into the snobbery of “store bought”. But one friend told me that in the old days, the women used “milk, you know the fat on the milk” “ah, butter!” “Yes, butter, and they would skim it off and then cook it and put that on their skin.”

    Hmm. Am I ready to put butter on? And of course, since I don’t have a cow, another odd thing here is that the stores sell mostly margarine. Like 6-7 different brands of margarine, and then occasionally, if you’re lucky, they’ll have a few blocks of butter. . . Not sure I’m ready to use butter.

    So, what about using seed oils on your skin? I mean, I wouldn’t eat them, but there was an oil in the shop today that was a combo of safflower, sunflower, lanolin, soybean, and several other oils. Many ingredients, but they were all “real” things. Is putting seed oil ON me just the same as putting seed oil IN me?

    • What a ridiculously good question. I don’t THINK it’s the same! I used to OCM with grapeseed oil and/or sunflower seed oil, and I’ve done “oil pulling” with sesame seed oil. I think you should go for it. I’ve also used olive oil, but it was just a bit too heavy!

      Have you read anything from Cheeseslave? I believe she moisturizes with butter!

  9. Ah, well if I can just buy any oil off the shelf, that would be way more affordable. I do buy olive oil to cook with (though I’m sure it’s the cheapest “dregs” that they ship to us here), which is pricey, but I’m worth it 😉 So if I can moisturize with canola oil or whatever schlock that’s cheap, that would be great — less smelly, too.

  10. I’ve been doing the OCM for awhile and it’s great! I also use coconut oil as a moisturizer and skin conditioner in the shower, and I even started taking a butter oil/CLO combo every day, all with awesome results. I’m now starting the No ‘Poo system, and I’m very excited about it! My only question is… Do you have any recommendations for some sort of heat protection? I do lots of heat styling and I wondered if there was a natural way to prevent damage from this. Any suggestions? Thanks so much!

    • Hi my dear! I think if you deep condition by soaking/slathering your hair in coconut oil (maybe once per week), tying a bandana around it and leaving it overnight, you’ll get some great deep-conditioning that should off-set some heat damage. Let me know how that goes!

  11. Hey CG- sorry about your jumper, do love his jayhawk bandana though. Wanted to rave to you about the awesome homemade deodorant of baking soda and coconut oil i have been using the last 3 weeks. And in case anyone needs the testimonial-I do not smell like tanning lotion.

  12. I just found your web site and I love the fact you address body care in addition to posting recipes! I am in the process of switching to primal/paleo, though it’s been a slow transition for me (I am dragging myself, kicking and screaming). I can’t wait to try the deodorant (sans vodka toner as I’d probably be tempted to mix with tonic and drink it) and face cleansing methods, and maybe even the hair cleansing – yikes that’s scary! Have you ever checked out Alaffia’s products? You mentioned some people are sensitive to Shea butter so it may not be for everyone, however they use unrefined Shea butter (did you know refined Shea butter is sometimes processed with hexane and other chemical ingredients?) Maybe that’s why some people are sensitive to it, lol. I absolutely love Alaffia’s face and body lotions, I’m not crazy about the shampoo as it seems to leave residue, and I haven’t used the black soap but I may try it next:

    • Don’t drink the deodorant! Haha. Thanks for your comment! I am familiar with Alaffia, I love their oils and their mission. When I decided to simplify I went solely for baking soda, coconut oil and ACV, but now that I’ve “proven” to myself that you truly can thrive with just those 3, I’m having fun experimenting with other natural products – I need to re-order! Thanks for reminding me!

  13. I used to no ‘poo and OCM until I found Grandma’s Traditional Soap. Just lard and lye. I use it on my hair once or twice a week (followed with ACV rinse to detangle/shine), on the dirty spots in the shower (everyday right now because it’s hot, less often in winter), and on my face. I don’t need to slather myself in oil anymore like when I was using castille soap. Stuff is amazing.

    And for deodorant – try Life Stinks (made my Duggan Sisters I think). It’s just baking soda and essential oil (though I think they have a plain one), but it’s refined somehow so that it isn’t irritating like straight-from-the-box baking soda. No chafing or anything. It seriously works – I’m in Austin where we’ve had over 60 consecutive 100+ days, and I’m not stinky (though sometimes I reapply in the afternoon). I recommend it to everyone, love love love it.

    • It’s SO weird that you posted this today, because I just bought a bar of Grandma’s Lye Soap! They carry it at my local hardware store (can you believe it?) and I’ve been walking by it for months, vowing to try it eventually. You’re right – it’s much less stripping than castille soap! I’m so glad to have heard a testimonial. I’ve also got some saponified coconut oil that I like.

      I will give Life Stinks a try very soon. I’ve been using a coconut oil/baking soda stick from Bubble and Bee that I like (I’ve been traveling so it’s useful to have it all packed into a stick) but I always like to switch it up. If you’re in Austin and giving it a thumbs-up, I’m in! Thanks for the recommendation Susie!

  14. I’m going to try a 30 day OCM and no ‘poo challenge. What about makeup? Do you wear it? What kind, how much? I currently only wear aveda powder and under eye concealer, eyeshadow, liner, mascara and blush (I admit it-cheap brands.) I don’t wear make-up often but I would like it to be an option and would love your input. Thanks for all the great info. So inspired!!

  15. i have used korres …… all natural. good ingredients. made in greece. i have bought lots of different makeup off of …. mostly homemade or at least corporate in small batches. still have to check ingredients. just because it’s on etsy, may or may not really be homemade or with good ingredients.

    right now, i am loving (!!!) w3ll people out of austin, tx. super easy. super green. super amazing.

    i’ve had the hardest time with mascara. i’m picky about mascara anyways and now, checking for what’s in it, makes it even more limited. i’m using bare minerals. no parabens or pthalates. i have used kiehl’s in the past.

    happy wednesday,

  16. I found your post about OCM over a month ago after turning primal and have been loving it ever since. I’m now religiously using OCM at night and baking soda scrub in the morning. My skin is looking great and if I do break out, I’ve noticed that it heals a whole lot faster. I’m still battling some troublesome blackheads on and around my nose though. Any advise on those stubborn little buggers?

    • I have the same blackhead issues, Jennifer…My pores are just HUGE. I pay a LOT of attention to my nose when I OCM, just to break up that gunk. Sometimes a little ACV seems to help, but it changes with the seasons…the makeup…and the mood! I will let you know if I figure this conundrum out 🙂

  17. So, lye soap isn’t to harsh and good for oily skin?

  18. I’ve been told that exclusively using oil as a moisturizer can actually make your skin more dry, and that you should alternate with a water/glycerine based moisturizer to prevent this. Is there any truth in that? I use coconut oil all the time and I love it, but I’m not sure if I should be changing it up now and then:) Thanks!

    • Allison – glycerin is an interesting one. There’s some interesting research about its benefits. On the surface, I can understand the reasoning: if we’re looking at WATER as the moisturizing agent (as in the plumping, saturating, opposite-of-dry agent), and the fact that oil has no water, I can see the thought behind it because glycerin actually attracts water. Only issue is, my understanding is that if you’re in a dry climate, it will actually have the opposite effect from moisturizing (when there’s no water to be drawn from the atmosphere). My thoughts are that hydration – whether of the skin or of the inner body – is probably more dependent on the water you drink and your balance of electrolytes. Other than that, I’m SO in love with the lauric acid in coconut oil for the skin!

      If you do try glycerin, definitely let me know how it goes!

  19. ok, I just tried using baking soda ‘poo for 3 months…while I loved how my hair came out, it ended up drying it out terribly (hair stylist even remarked…what did you do to your hair?), even though I still used reg conditioner (needed to). I didn’t use the vinegar rinse for fear of stripping out the color. Maybe that was where I went wrong? Any ideas on what I should do now? I’d like to keep it more natural but I thought the whole idea of the baking soda was it didn’t strip out all the natural moisture but it did on me??

    • I think some of this may depend on how frequently you washed, as well as – possibly – the mineral content of your water! I can’t do No ‘Poo two days in a row, because I feel like it’s just overkill, so I’ve left a day in-between washes to allow the oils on my scalp to balance themselves. I would definitely try a vinegar rinse at some point – maybe even with regular shampoo, just to play around?

      If that’s just not going to work (and it doesn’t work for everyone!) you may want to try some oil-based hair treatments:
      Coconut oil:

      OR you could try the shampoos from Bubble and Bee ( – these didn’t work for me, but I know they have worked for others…
      OR you could try to simply avoid parabens, sodium laurel/laureth sulfate, and other additives (I’ve enjoyed products from, though they’re expensive – and addictive!)

  20. Oh my. I suppose soaking my head in Clairol once a month isn’t terribly primal, either, is it. But I’m prematurely grey due to autoimmune disease, and too young (vain!) to “go grey!”

  21. I’ve been wanting to go chemical free for a while now, but didn’t know what I should be doing. Thank heavens I found this blog! I have a bunch of questions for you!

    What do you think about contact saline solution? I’m not sure if there are any bad chemicals in it. Is there a solution that I can make instead of buying it?

    What do you use for toothpaste? I’ve seen several recipes for homemade, chemical-free toothpaste, but I wanted to see what your opinion was and which ways of teeth-cleaning you like best.

    Do you use hair spray? I only use a small amount, just to keep those few stray hairs in place, but I didn’t know if there’s something else I could be using instead.

    I’ve read about going No ‘Poo several times, but I love having my hair smell yummy. Is there anyway to disguise the smell of ACV? I’ve been using Organix brand coconut milk shampoo and conditioner. It’s sulfate & paraben free – it works AMAZING and smells fantastic(I’m a sucker for yummy smelling things)! I also massage a pea sized amount of organic coconut oil in my hair (especially on the tips) before I style it for heat protection and shine, and it has worked wonders!

    Do you know anything about eczema? I’ve had it on my hands for years and years and I simply CANNOT get it to go away. I’ve found ways to make it better, but it never completely goes away. I’ve tried everything! Changing my diet, switching soaps (the best I’ve found is a dead sea mineral soap – its the only kind I can use without having a reaction), all sorts of creams (Florasone cream gives me a little bit of relief when it comes to itching, but it doesnt make the redness and scaliness go away), medicines, herbs, oils, etc. Do you know of anything I can do to make it go away, or is it something I will just have to live with?

    Thank you so much! You are amazing! This blog has been an answer to my prayers!

    • Hi Rachel! Glad to be of help. Answering your questions as best I can…

      1) Saline is basically just salt water. It’s a huge pet peeve of mine that I have to buy the bottles time after time. You CAN make your own saline solution, but I choose not to do so…yet. Sometimes I also re-use saline solution a few nights in a row, which is probably a HUGE no-no. I almost talked about that in this post, but decided against it!
      2) Toothpaste – my grandmother always used baking soda, but I like a little minty freshness and will do a rinse of water mixed with peppermint EO. I also oil-pull a few times each week and am just starting to use Orawellness products. I’m convinced that the best way to maintain oral health is to cut sugar and get your Vitamin K2!
      3) I use hairspray every once in awhile, but never aerosol. There are lots of alternatives, like lemon juice and sea salt, which I’ll begin using regularly once this bottle of hairspray runs out…although it’s still 1/2 full and I’ve had it for 2+ years! So it may be awhile 🙂
      4) I haven’t found a perfect solution to disguising the ACV smell. You can play with essential oils, adding them to the ACV mix OR spritzing your hair with a solution of EO and water after you’ve rinsed the ACV out. I almost always blow-dry after I wash, so the smell goes away quickly for me!
      5) I did deal with eczema quite a bit as a kid. Changing my diet worked wonders, as did adding the Cod Liver Oil/Butter Oil blend from Skin problems can be rooted in fatty acid imbalance as well – is there enough fat in your diet? If so, you may not be digesting and absorbing the fats properly. This could be a biliary issue. You may want to explore some supplements meant to thin the bile or supplement bile. Also, cholesterol is a bile precursor…egg yolks are a great source of cholesterol 🙂 (Not medical advice – just general thoughts!) I also like Grandma’s Lye Soap, which a reader told me about. It’s sold at my local Ace Hardware.

      I hope I covered everything!


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