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What’s Really in Your Shampoo?

As people become more aware of the damaging chemicals contained within everyday products (like shampoo, conditioner, make up and lotions), it is a natural instinct to start looking for natural alternatives – or even making your own products so you know exactly what has gone into them.

Cleansing products we use everyday such as shampoo offer contain sodium laurel sulphate (SLS) and Parabens, which seem to be very damaging, both to our health and the environment.

SLS is a favourite of manufactures, as it helps to make their products lather and form a thick constituency – but it can be very irritating, not to mention toxic. With the skin being our biggest organ, and able to absorb whatever we apply to it, it makes sense to be very cautious about the products you use.

Avoiding Chemical Shampoo

Increasing numbers of people are going “no poo” – that is, going without shampoo entirely. For some, this might be a step too far – in which case, have you considered cleansing your hair with Kombucha?

For a simple, chemical free hair rinse, all you need is some water and some Kombucha. Although it is often drunk as a tea for its health benefits, it also has some beauty applications.

Using Kombucha will give the hair a natural sheen without the need for chemicals, and make it easier to control oily hair.  Kombucha will also make the hair lighter and easier to control.

Paleo Diet Primal Shampoo No Poo Kombucha SLS Paraben Ingredients Chemicals-min

The Kombucha should be diluted with one- two parts water before being used as rinse.

Herbs can be added to the mix to give a delicate scent. Herbs such as camomile and lavender will work well with normal, dry/itchy and oily hair. Camomile will also help to lighten blonde hair. For dark hair, rosemary will work well. The herbs can either be added directly to the hair rinse or lighted boiled first.  When it comes to quantities of herbs, just add a small handful, enough to give some fragrance, but not so much that the herbs swamp the water.

Another way to cleanse the hair naturally is to use baking soda. Just apply the baking soda to a brush and brush it through the same way you would a dry shampoo or wet your hair with a cup of water and then apply the baking soda.

How do you wash your hair – or do you go without? Are you careful to avoid certain ingredients in commercial shampoos and hair care products? Please leave your comments or share your recipes below.

Biotin (Vitamin H) & Paleo: What You Need to Know

Biotin – also known as Vitamin H – actually belongs to B-complex vitamins. This means that its main function in the body is to help along in the production of energy from carbohydrates, fat and protein. But that’s not all, Biotin also aids in the regulation and production of certain amino acids and glucose. If you’re interested in looking healthy, adequate Biotin consumption can help, since it contributes to the strength of your hair and nails, and to the health of your skin.

But how do you know you might be deficient? If you have skin problems, that might be sign of Biotin deficiency. Also, hair loss, muscle cramps, and lack of muscle tone or coordination can point to the need of more Biotin in your food. Extended use of antibiotics and anti-seizure medications can increase the risk of deficiency. Worry not, however, there are a number of great sources for Biotin that you can get from whole foods under the Paleo Diet, to support your health in a natural way.

And if you decide to do that, there are a number of medical problems you may be preventing by consuming a good amount of Biotin, including neuromuscular conditions like seizures, intestinal conditions like IBS, Crohn’s, ulcerative colitis and chronic diarrhoea, as well as a number of skin conditions and hair loss.

How much Vitamin H do you need in your diet?

Biotin deficiency is very rare, since intestinal bacteria usually produce high amounts of Biotin by themselves. The needed daily amount is 35 mcg per day, but if you aim to address certain medical issues or strengthen your hair and nails, you can go much higher than that. Since the body easily gets rid of excessive Biotin through urine, you shouldn’t worry about excess consumption from whole foods.

Vitamin H (Biotin) deficiency on the Paleo and Primal Diet

Which foods can you get Biotin from?

There are a number of great natural sources of Biotin that you are encouraged to consume under the Paleo Diet – below are some of the best.

  1. Eggs – A daily dose of Biotin is another reason to keep eating eggs, with Biotin provided mostly in egg yolks.
  2. Liver – Biotin is among the many micronutrient benefits you will get from eating liver. Whether you prefer to fry it up by itself, make pate, or add it to your minced meat, liver is a great addition to your diet.
  3. Almonds – For a Biotin-rich snack, grab a handful of almonds or indulge in some almond butter!
  4. Walnuts – Another nut rich in Biotin is the walnut, which is great as a snack, but also a wonderful addition to salads.
  5. Swiss chard – As a side to those eggs, why not have some Swiss chard? Leafy greens are a good source of Biotin, with Swiss chard as the forerunner among them.
  6. Carrots – Grab a carrot or prepare a salad for another kick of Biotin!
  7. Strawberries and raspberries – To add Biotin to your dessert course, add a few handfuls of berries – preferably strawberries or raspberries that have the highest amount.
  8. Halibut – If you crave fish for dinner and wish to increase your Biotin consumption – go for halibut!
  9. Mushrooms – Mushrooms are another good source for Biotin in your diet, so feel free to add them to your salads, soups and stews!

What else do you need to know about Vitamin H consumption?

Biotin is a stable vitamin, and exposure to heat, light and oxygen doesn’t lessen its content in foods. Therefore you shouldn’t worry much about cooking and storage methods when focused on Biotin consumption. However, strong and acidic conditions can lessen a food’s Vitamin H content. Also, there is a protein present in raw egg whites – called avidin – that disrupts Biotin absorption, so if you’re concerned about your food’s Vitamin H content, you shouldn’t combine it with raw egg whites. Cooking eggs eliminates this issue.

Biotin’s Role Beyond Hair and Skin

Although Biotin is often marketed as a beauty vitamin, its role in metabolic function is just as significant. Biotin-dependent enzymes are essential for gluconeogenesis, fatty acid synthesis, and amino acid catabolism. This means that Biotin plays an integral part in maintaining stable blood sugar levels, producing energy, and efficiently utilising fats and proteins — all critical processes in a Paleo lifestyle where whole foods and balanced macronutrients are prioritised.

Those on a Paleo diet, especially if in ketosis or eating low-carb, may benefit from slightly higher Biotin intake due to the body’s increased reliance on fat metabolism. In this context, Biotin helps the body convert fat into usable energy more effectively, enhancing endurance and reducing fatigue.

Signs of Subclinical Deficiency

While true Biotin deficiency is rare, subclinical deficiency — where levels are low enough to impact wellbeing but not cause overt symptoms — may be more common than previously thought. Subtle indicators might include brittle nails, dry or flaky skin, mild fatigue, or mood imbalances. If you’ve recently been through a period of high stress, illness, or antibiotic use, your Biotin reserves might have taken a hit.

Because Biotin is water-soluble and not stored in large quantities in the body, consistent dietary intake is important. Including Biotin-rich foods daily ensures steady availability, especially for those with increased metabolic demands due to physical activity, pregnancy, or restricted diets.

How the Paleo Diet Supports Biotin Absorption

One of the lesser-known benefits of the Paleo diet is that it eliminates many of the anti-nutrients that can interfere with vitamin and mineral absorption. Grains and legumes, often excluded on a Paleo plan, contain compounds such as phytic acid which can bind to nutrients like Biotin and reduce their bioavailability.

Additionally, because the Paleo diet focuses on digestive health and reduces systemic inflammation, it supports optimal function of the small intestine — the very site where Biotin is absorbed. A healthy gut means better nutrient absorption, less irritation, and fewer deficiencies over time.

Cooking Ideas to Maximise Biotin Intake

Making sure you’re getting enough Biotin doesn’t require bland or boring meals. Here are some simple, delicious ways to incorporate Biotin-rich foods into your Paleo rotation:

  • Liver pâté with crudités: A classic dish rich in Biotin, iron, and vitamin A. Serve with sliced carrots or celery for crunch.
  • Egg muffins with spinach and mushrooms: Bake in batches for a ready-made breakfast or snack loaded with Biotin and protein.
  • Berry and nut bowls: Combine strawberries, raspberries, almonds, and walnuts for a nourishing, nutrient-dense snack.
  • Pan-seared halibut with chard: Lightly seasoned fish served with sautéed Swiss chard makes a perfect dinner with serious Biotin benefits.
  • Stuffed mushrooms: Fill large mushroom caps with ground meat, herbs, and crushed walnuts for a creative appetiser or lunch.

When Might Supplementation Be Necessary?

In most cases, a well-formulated Paleo diet will supply more than enough Biotin. However, there are times when supplementation may be helpful — for example, during pregnancy, when Biotin metabolism increases, or during periods of recovery after illness. Those with autoimmune disorders or digestive issues that impair absorption might also benefit from additional support.

If considering a supplement, always choose one without fillers or additives, and look for reputable brands that align with a clean-eating philosophy. But remember, whole foods come with co-factors and enzymes that aid absorption, making them the preferred source whenever possible.

Final Thoughts on Biotin and Paleo

Biotin is one of those silent supporters of health — often overshadowed by more famous vitamins, yet absolutely vital for energy, resilience, and glowing skin. Fortunately, it fits seamlessly into a Paleo template. With an emphasis on organ meats, leafy greens, nuts, eggs, and fish, you can cover your Biotin needs while enjoying a wide variety of delicious and satisfying meals.

So next time you plan your meals, think about adding a side of Swiss chard, topping your salad with walnuts, or including a couple of boiled eggs. It’s simple changes like these that lead to long-term benefits. If you’ve noticed improvements in your hair, skin, or energy levels since adopting a Paleo approach, Biotin might be playing a bigger role than you realise.

Have you tried any Biotin-rich Paleo meals recently? Share your favourite recipes and tips in the comments — let’s inspire each other to keep eating well and feeling great!

Are you thinking of increasing your Biotin consumption? Do you have any recipes to share with the specific ingredients? Share them in the comments!

20 Other Uses For Coconut Oil

Coconut Oil is by far the best oil for cooking with. It has a high saturated fat content (this is a good thing) and can withstand far higher heats, meaning it won’t oxidise and go rancid in the same way that other oils would.

Coconut Oil has got so many health benefits when eaten and cooked with; but what else can you do with it? As well as for cooking with, have you tried Coconut Oil for any of these things too? Perhaps it’s worth having a jar in every room…

In The Bathroom

    1. Conditioner – leave to soak in for half an hour – or overnight for a deep hair treatment
    2. Hair Styling – Use in place of hair gel
    3. Moisturiser – use as an all over moisturiser; it even smells good!
    4. Make Up Remover – far better than chemically laden commercial products, just use Coconut Oil
    5. Massage Oil – you can also add a few drops of essential oils
    6. Lip Balm – use to soften and protect your lips
    7. Toothpaste – Instead of using a commercial toothpaste, you can make your own using coconut oil as a base
    8. Exfoliation/ Body Scrub – mix with sea salt for an all over exfoliator
    9. Making Soap – use Coconut Oil as a base
    10. Deodorant – Check out some home-made recipes using the oil
    11. Aftershave – apply to soothe your skin

In The Medicine Cabinet

    1. Insect Bites – apply to the bite to start the healing process and stop the itching
    2. Insect Repellent – Get the Coconut Oil out before you've been bitten, mix it with peppermint oil and stop the insects attacking!
    3. Cuts, scrapes and bruises – apply to the area to promote healing and form a protective barrier
    4. After Sun – if you over did the sun and got a little burnt, Coconut Oil will soothe your skin
    5. Sun protection – you can also use the oil as a natural sun screen

Coconut Oil Paleo Diet Uses-min

In The Kitchen

    1. Oil your wooden chopping boards
    2. Season your iron cookware

In The Nursery

  1. Babies Cradle Cap – a natural remedy for a dry scalp
  2. Nappy (diaper) rash – use coconut oil instead of commercial products

What else do you use Coconut Oil for? Have you tried any of the uses above?

Other Everyday Uses for Coconut Oil

While coconut oil has gained mainstream attention for its role in cooking and natural beauty, its versatility stretches far beyond the kitchen and bathroom. This natural wonder product has so many clever uses, making it a must-have in every Paleo household. If you haven’t already stocked up, you may want to buy a few extra jars — you’ll be surprised just how many day-to-day issues coconut oil can help solve.

Around the House

Outside of cooking and skincare, coconut oil has countless uses around the home. Thanks to its natural antibacterial and antifungal properties, it makes a brilliant and safe substitute for many chemical-laden household products.

  • Furniture Polish: Mix coconut oil with a little lemon juice to create a natural polish for timber furniture. It nourishes the wood while leaving a subtle shine and pleasant scent.
  • Leather Conditioner: Whether it’s boots, bags or a vintage lounge, coconut oil can help restore suppleness and prevent cracking.
  • Sticky Residue Remover: Got sticker gunk on a jar or label residue on your fridge? Rub a bit of coconut oil into the sticky area, let it sit, then wipe clean.
  • Lubricant for Squeaky Hinges: A tiny dab of coconut oil can silence that annoying door or cupboard squeak without resorting to synthetic sprays.
  • Shine Stainless Steel: Rub coconut oil on stainless steel appliances for a streak-free shine — just buff with a microfibre cloth.

For Pets

If you're Paleo, chances are you care about what your pets are eating too. Coconut oil can be just as beneficial for your furry companions as it is for you — as long as it's used in moderation.

  • Healthy Coat: Add a small amount to your dog or cat’s food to support skin and coat health. It can help reduce itching and promote a glossy coat.
  • Natural Paw Balm: Rub a bit on your pet’s paw pads to protect them from hot pavement or dry, cracked surfaces. It’s safe even if they lick it.
  • Dental Health: Some pet owners use coconut oil as a base to brush their dog’s teeth. The mild antibacterial properties may help reduce tartar and freshen breath.

Natural Remedies and Wellness

Beyond cuts and sunburn, coconut oil has a variety of everyday health uses that can easily become part of your wellness routine.

  • Oil Pulling: A popular Ayurvedic practice that involves swishing coconut oil in your mouth for 10 to 20 minutes to help detoxify the mouth and whiten teeth. It’s also a great natural breath freshener.
  • Hormone Support: Due to its fat content, coconut oil is often praised for supporting hormone production and balance, particularly in women with low-fat diets or during perimenopause.
  • Cold Sore Relief: Apply a dab to the affected area to soothe pain and potentially help speed healing thanks to its antiviral properties.
  • Nose Balm: If you suffer from dry nostrils in winter or after too much air-con, a light dab of coconut oil inside your nostrils can prevent cracking and soothe irritation.

In Your Beauty Routine

While many already use coconut oil for moisturising or make-up removal, there are even more beauty hacks to try:

  • Makeup Brush Cleaner: Melt coconut oil and mix with antibacterial soap to deep-clean your makeup brushes and remove stubborn product build-up.
  • Cuticle Oil: Rub a small amount into your nails to prevent dry or split cuticles and strengthen brittle nails.
  • Highlighter: Dab a little on your cheekbones and collarbones for a subtle, natural glow without the shimmer of makeup.

On the Go

Coconut oil isn’t just for home use — keep a travel-size container in your bag or car for emergencies. It’s incredibly helpful when you’re out and about:

  • Chafing Prevention: Apply to areas prone to rubbing (like inner thighs or underarms) before a walk or workout to prevent irritation.
  • Lip Rescue: Forgot your lip balm? Coconut oil to the rescue — it hydrates and protects lips without synthetic ingredients.
  • Quick Moisturiser: Dry elbows, hands, or knees? A little coconut oil absorbs quickly and smells lovely too.

Important Considerations

While coconut oil is incredibly versatile, it’s important to use it appropriately. Some surfaces — like suede or unsealed stone — may stain with oil. Always test on a small area first. And when using it topically on pets or children, make sure they don’t ingest large amounts unintentionally.

As with all oils, storage is key. Keep coconut oil in a cool, dark place with the lid tightly secured. In warm Australian climates, it will often liquefy — but that’s completely normal and doesn’t affect quality.

Final Word

From nourishing your skin to caring for your pets, and even polishing your furniture, coconut oil is an incredibly resourceful addition to a Paleo lifestyle. Its all-natural profile, pleasant aroma, and gentle properties make it one of the most versatile staples to keep on hand.

Have you discovered a unique use for coconut oil not mentioned here? Share your tips in the comments and let’s keep expanding this all-natural toolkit.

No Shampoo?

The one Paleo area I've been completely avoiding has been the whole No Shampoo & No Soap issue.  I recently had my hair done for my Birthday and I was quite shocked by the number of products I was smothered in (my hair didn't look that amazing after either):

  • Shampoo
  • Colours for highlights
  • Shampoo
  • Toner
  • Shampoo
  • Conditioner
  • Leave in conditioner
  • Spray to make my hair soft
  • Spray to give my hair volume
  • Wax to give my hair texture, and
  • Hairspray

No shampoo no poo natural health beauty paleo-min

This trip to the hairdressers has forced me to think about the other chemicals I expose myself too.  It’s all well and good being strict with my nutrition, but surely reducing exposure to chemicals like this, is of great importance too.

The ingredients list in a typical bottle of shampoo or shower gel often reads like a chemistry text book.  Given that skin is our largest organ, it’s a reasonable assumption that chemicals are going to be able to transfer from the products to your bloodstream.

Shampoo

I just looked up the ingredients of a Pantene shampoo I often use.  I can't even pronounce some of these chemicals: –

Water, Sodium Laureth Sulfate, Sodium Lauryl Sulfate, Cocamidopropyl Betaine, Fragrance, Sodium Citrate, Sodium Xylenesulfonate, Citric Acid, Hydroxypropyl Methylcellulose, Sodium Chloride, Sodium Benzoate, Tetrasodium Edta, Panthenol, Panthenyl Ethyl Ether, Methylchloroisothiazolinone/Methylisothiazolinone

When researching the ingredients used in commercial shampoos and soaps all sorts less than favourable articles came up.  Many of the chemicals are irritants and have many properties I just don’t want in my system.

A lot of Paleo people go entirely without shampoo and soap, but I just don’t think I'm ready to go this far, yet.  My main problem with camping is not being able to wash my hair every morning; the thought of voluntarily doing this from the comfort of my home isn't a terribly attractive proposition!

The harsh chemicals in shampoo seem to strip away the scalps natural sebum, drying it out – and greasy hair appears to be the scalps compensation for this overly dried out scalp!  From what I’ve read and from speaking to Paleo friends who've gone no ‘poo, it seems like the first week or two is not a good look – but then your hair is supposed to become soft, shiny and wonderful!

A lot of people use natural products such as eggs, apple cider vinegar and baking soda, so perhaps that would be a good place to start.

Why Going “No ‘Poo” Might Be Worth a Try

While the idea of ditching shampoo might seem extreme at first, more people in the ancestral health community are re-evaluating what they put on their bodies just as critically as what they put in them. With rising awareness of endocrine disruptors, synthetic fragrances, and chemical preservatives, it's no surprise that traditional hair care routines are being questioned. And just like processed food, many hair products offer a short-term effect at the expense of long-term health.

Going no ‘poo — or even low ‘poo — is about giving your scalp a chance to regulate itself naturally. Rather than stripping it with detergents and masking it with silicones and synthetic conditioners, you let your hair find its balance. For many, this shift leads to healthier, shinier hair and far less reliance on product cycles that leave you needing to wash more often, not less.

Understanding the Detox Phase

It’s true that the transition period can be awkward. When you first stop using shampoo, your scalp may overproduce oil as it adjusts. This oily window can last from a few days to a few weeks, depending on your hair type, climate, and how often you previously washed. During this time, your hair might feel waxy, limp, or greasy — but this is not a sign that it’s not working. It’s a sign that your scalp is healing from years of being told to overcompensate.

Some people choose to use natural alternatives during this period to help manage appearance and reduce discomfort. Popular options include:

  • Baking soda and apple cider vinegar rinse: Baking soda gently cleanses while apple cider vinegar restores pH and adds shine.
  • Raw egg mask: Eggs are rich in protein and lecithin, which nourish the hair without stripping natural oils.
  • Rhassoul or bentonite clay: These natural clays help draw out impurities and cleanse the scalp without harsh chemicals.

Transition Tips for a Smoother No ‘Poo Journey

If you’re ready to give it a go but feel nervous about the process, here are some tips to make the switch more manageable:

  • Ease in gradually: Start by spacing out your shampoo days, using gentler options like diluted castile soap, or switching to a shampoo bar with minimal ingredients before going fully no ‘poo.
  • Use a boar bristle brush: This helps distribute sebum from root to tip, reducing oiliness at the scalp and nourishing dry ends.
  • Rinse with warm water: Daily water-only rinsing can help remove sweat, dirt and excess oil while still allowing your scalp to reset.
  • Sleep on a silk pillowcase: This reduces friction and helps minimise tangles and breakage as your hair adjusts.

Low-Tox Alternatives for a Compromise Approach

If you’re not ready to give up hair products entirely, there are excellent low-tox options that won’t sabotage your scalp or health. Look for shampoos and conditioners that are free from sulfates, parabens, silicones, and synthetic fragrances. Brands that use essential oils, herbal extracts and biodegradable ingredients can provide a happy middle ground.

Shampoo bars are also gaining popularity for their simplicity and minimal packaging. These solid bars often contain natural oils and clays, and many Paleo-minded individuals have found them a great first step away from conventional products. As an added bonus, they’re fantastic for travel.

What About Soap and Body Wash?

It’s not just shampoo under scrutiny — body washes and soaps are often just as problematic. The skin absorbs much of what we apply to it, and repeated use of harsh, fragranced soaps can disrupt the skin’s acid mantle and microbiome. For most people, washing with water and a gentle exfoliating cloth is enough for daily cleansing, with natural soap reserved for truly dirty days.

Those transitioning away from soap often notice that body odour reduces over time as the microbiome stabilises and adjusts. Many people find that once they stop stripping away their skin’s natural oils, they sweat less and develop a more neutral scent — especially when combined with a real food diet free from synthetic additives and processed oils.

Natural Hair Treatments to Try

Instead of commercial masks and deep conditioners, you can nourish your hair with ingredients you probably already have in your kitchen. Here are a few favourites from the natural living community:

  • Coconut oil: Works wonders for dry ends and frizz when used as a pre-wash mask or sparingly on dry hair.
  • Avocado and honey: A rich treatment for extra dry or damaged hair — blend and leave on for 30 minutes.
  • Herbal rinses: Brewed rosemary, nettle, or chamomile teas can soothe the scalp and enhance shine and colour naturally.

Reframing What “Clean” Means

Part of the resistance to going no ‘poo or no soap comes from cultural conditioning around what it means to be clean. We’ve been trained to associate foam, fragrance and squeaky skin with cleanliness — but these sensations are often the result of detergents and surfactants, not indicators of hygiene.

True cleanliness doesn’t require dozens of products. With a bit of patience and experimentation, many people find their skin and hair healthier, stronger and less reactive without commercial products. As with Paleo eating, the journey often starts with questioning conventional norms and making small, deliberate changes.

Listen to Your Body (and Your Scalp)

Ultimately, what works for one person may not work for another. Hair texture, climate, diet and lifestyle all play a role. If you’re curious about the no ‘poo movement but hesitant, there’s no harm in trying a hybrid approach first. Observe how your scalp and hair respond and make adjustments over time.

As you clean up your personal care routine, you might just find that less really is more — and that, just like with food, returning to a more natural approach can have surprising benefits for health, simplicity and sustainability.

What are your thoughts on giving up shampoo?  Or perhaps you have some top tips for conquering my shampoo habit?