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Story at-a-glance

• The “caveman method” is a viral TikTok trend that involves skipping all skincare, including water, to let your untouched skin restore its natural balance
• While the skin is naturally self-regulating, its design evolved in a world without air pollutants, cosmetic residues, or synthetic chemicals. Today, a simple rinse or gentle cleanse helps reduce exposure to these toxins
• Trends like the “caveman method” may suit individuals with minimal daily exposure to pollutants or products, but in most modern environments, it allows external inputs to interact with the skin for longer than ideal
• Cleansing too often or too aggressively also has consequences. It weakens the skin’s barrier, disrupts microbial balance, and leaves your skin more reactive over time
• An ancestral-friendly approach to cleansing includes a once-daily evening wash with a gentle, pH-balanced cleanser to clear makeup, and daily buildup

You’ve probably had days when you skip washing your face, whether out of exhaustion, travel, or just preference. Some people do this occasionally; others make it a daily habit. And a growing number of people take it further by embracing a trend called the “caveman method,” which involves no soap, no water, and no contact at all. The idea is that untouched skin rebalances itself.

While it’s true that your skin is designed to protect and renew without help, that design took shape in a very different environment — one without air pollution, synthetic chemicals, endocrine disruptors, or modern cosmetic residues. Today’s skin is exposed to a different set of inputs, and in that context, a no-cleansing approach may not be as ideal as you might think.1

How No-Cleansing Affects Skin in Today’s Environment

The “caveman method” is a zero-product skincare trend that recently went viral on TikTok, promoted as a way to heal the skin barrier by leaving your face untouched, even by water, for weeks at a time. The method is based on the idea that modern skincare strips away natural oils and disrupts the microbiome. This hands-off approach is meant to restore balance, but how well it works depends on several factors.2

• Your skin is a biological habitat — Every square inch of your skin hosts a layered community of microbes that perform essential functions, from defending against pathogens to regulating inflammation and maintaining the skin’s structure.3 Dr. Nicole M. Golbari, a dermatologist at NYU Grossman Long Island School of Medicine, told Time:

“Each face has its own unique and diverse microbiome. We all have bacteria, fungus, and even tiny microscopic mites on our faces. While that may sound alarming, these microbes are part of our normal skin, and in order for our skin to function well, the skin microbiome needs the right balance of good microbes.”4

• Skipping a wash? Skin responses are highly individual — Going a few days without washing might be fine for some, but when oil, sweat, pollution, and product residue build up on the surface, they could interfere with the skin's renewal cycle and disrupt your skin barrier, especially in urban or high-exposure environments.

• Excess oil holds on to dead skin cells and subtly shifts skin texture — When your skin’s natural shedding slows, it could eventually lead to a rougher texture. This could change how light reflects off its surface or how products interact with the skin. For example, makeup settles unevenly or absorbs differently across dry and oily areas.

• Pores clog and enlarge, creating visible congestion — When oil and debris remain on the skin for extended periods, they gradually collect around pore openings. In some cases, this buildup makes pores appear more prominent or stretched. Blackheads and whiteheads also become more noticeable as material settles and stays in place. These changes tend to happen gradually and vary depending on skin type and environment.

• Bacteria multiply, triggering breakouts and inflammation — Clogged pores create the perfect breeding ground for bacteria. Microbes that usually live harmlessly on your skin begin to thrive inside blocked follicles. This leads to painful, persistent breakouts, including pimples, pustules, and cystic acne, especially in those already prone to inflammation.

• Unwashed skin fuels fungal overgrowth and dermatitis — Skipping washes allows a common yeast called Malassezia to overgrow in oily areas like your nose, eyebrows, and scalp. This triggers seborrheic dermatitis, a chronic inflammatory skin condition. Even if you don’t usually have sensitive skin, this imbalance leads to flaking, redness, and irritation in areas that are rarely a problem otherwise.

• Pollutant buildup contributes to visible aging over time — Skin exposed to urban air pollution accumulates compounds like PM 2.5, polycyclic aromatic hydrocarbons (PAHs), and heavy metals. These are known to accelerate oxidative stress, pigment changes (like lentigines), and wrinkle formation.5

The caveman method doesn’t always account for how different today’s environment is from the one our skin evolved in. Leaving modern exposures unaddressed doesn’t make them disappear — it simply gives them more time to interact with the skin.

When Cleansing Goes Too Far — The Other Extreme

While some skin types tolerate minimal or no cleansing, the opposite approach — cleansing too often or too aggressively — comes with its own risks. Many people, especially those struggling with breakouts or oily skin, fall into the habit of over-scrubbing, layering exfoliants, or using harsh cleansers in an effort to feel “clean.” However, that tight, squeaky feeling after washing isn’t a sign of healthy skin — it’s often a sign that the barrier has been stripped too far.

• Over-cleansing strips your skin’s natural defenses — Your skin relies on a thin protective layer known as the acid mantle to keep moisture in and irritants out. Frequent or overly harsh cleansing strips away this natural barrier, making your skin more vulnerable. It becomes more sensitive, more prone to inflammation, and more reactive to even gentle products that never caused problems before.6

• Strong cleansers damage the microbiome and hydration balance — Products with alcohol, sulfates, fragrance, or astringents strip beneficial oils and disrupt the skin’s microbial balance, which is essential for immune defense and hydration. Even skin that starts out healthy will show signs of stress over time when exposed to these ingredients too often.7

• Popular skincare trends often push routines too far — Double-cleansing, multi-step regimens, and frequent exfoliation might seem effective, but they often do more harm than good. Complex routines overwhelm the skin’s ability to recover. A cleanser’s job is to support, not override, your skin’s natural rhythm.

• Healthy skin thrives on simplicity and consistency — If your face feels tight, stings after washing, or needs constant product layering to feel normal, it’s time to reassess. “A balanced approach that involves gentle cleansing and listening to your skin's needs will lead to healthy skin in the long run,” Dr. Asmi Berry, a dermatologist in Los Angeles, told Time.8

She advises testing any new product on a small patch of skin before applying it to your entire face, which helps catch irritation or allergic reactions early. It’s also important to keep makeup brushes and sponges clean, as washing them regularly with a gentle cleanser or mild soap prevents bacteria from building up and transferring to your skin.9

Learn more about how your skin clues you into the state of your health in “The Hidden Connections Between Skin Health and Overall Wellness.”

Meeting in the Middle — A Balanced Approach for Skin Cleansing

Not everyone needs the same cleansing routine. While extreme approaches can backfire in either direction, there’s a middle ground that supports skin health without overcomplicating it. Here’s what I recommend:

• Once-daily gentle cleansing is widely supported — Most dermatology panels recommend a single daily cleanse, usually in the evening, to remove sunscreen, makeup, and surface pollutants. This helps reduce oxidative stress without damaging the barrier. Look for cleansers labeled “pH ~5.5” and “fragrance-free.”

• Morning rinsing is optional — Whether you wash your face in the morning depends on your individual needs. If you wake up oily, exercise, or live in a humid climate, a rinse or micellar water wipe might feel better. Otherwise, splashing with lukewarm water or doing nothing at all is often enough.

• No-cleanser or rinse-only routines work for some — People in low-pollution environments with dry or reactive skin, who don’t wear sunscreen or makeup daily, may do well with rinse-only approaches. Evidence here is mostly anecdotal, but skin-type variation matters.

• Ancestral-friendly cleansing works with, not against, your skin — To sum it up, here’s an ancestral-friendly cleansing routine that supports your skin’s ability to adapt and protect itself from modern exposures and lets it do the rest:

◦ Morning — Splash with lukewarm water or skip entirely unless you’ve been sweating.

◦ Evening — 30-second massage with a pea-sized amount of pH-balanced, fragrance-free cleanser; rinse and pat dry.

◦ Weekly — Gentle exfoliant if you notice buildup or dullness (optional).

◦ Skin-type adjustments — If you have eczema or rosacea, or wear heavy makeup, you may need more targeted routines, but keep in mind that gentleness still matters.

5 More Strategies to Restore Your Skin Health

Your skin is not just an organ to be treated, but a messenger of your overall health. Take the time to listen closely to what your skin is telling you, dig deeper when issues arise, and seek to address the root causes rather than merely managing symptoms. Here are more strategies to improve your skin health:

1. Spend time under the sun — Sunlight plays an essential role in vitamin D production, hormonal regulation, and immune balance, all of which directly affect your skin’s ability to heal and defend itself. But your skin’s tolerance to sunlight depends heavily on your internal state, especially the types of fats stored in your tissues. If your body is still working to clear excess linoleic acid (LA), sun exposure requires more caution.

LA tends to accumulate in skin tissue and is highly prone to oxidation. When exposed to sunlight, it triggers inflammation and DNA damage, putting you at risk of sunburn. Hence, if your diet is rich in LA, avoid direct sunlight during peak hours (10 a.m. to 4 p.m.) until you've reduced LA intake for at least six months. This gives your body time to flush out some of the stored LA, lowering your risk of sun-induced skin damage.

To speed up this process, I recommend supplementing with 250 milligrams of C15:0 (pentadecanoic acid), a stable odd-chain saturated fat in full-fat dairy and butter.10 It may help shorten the time it takes for your skin to safely interact with sunlight again, although emerging research suggests much larger doses may be even better.

C15:0 integrates into cell membranes, displaces stored LA, and promotes healthier lipid turnover. Unlike LA, it resists peroxidation, strengthens skin cell resilience, and protects against ferroptosis, a form of oxidative cell death triggered by sun exposure.11,12,13,14

During this transition, use the “sunburn test” as a guide: stay outside only until your skin begins to show the faintest hint of pink, then step out of the sun. Any redness at all is a signal to get out of the direct sun. For more tips on how to get safe sun exposure, read “Beyond Vitamin D Production — How Sensible Sun Exposure Supports Overall Health.”

2. Improve sleep and circadian rhythm to boost skin repair — Skin regeneration is strongest during sleep. Disrupted sleep or irregular light exposure weakens the skin barrier, slows healing, and increases inflammation.15

Aim to get adequate high-quality sleep nightly by creating a consistent bedtime routine, limiting blue light exposure in the evening, and getting natural sunlight in the morning to help reset your circadian rhythm. Keeping your room cool, dark, and quiet also supports deeper rest, allowing your skin the time it needs to repair and renew overnight.

3. Move daily to support circulation and lymphatic flow — Physical movement increases blood flow, which delivers oxygen and nutrients to skin cells and improves skin moisture while removing waste through the lymphatic system.16

You don’t need intense workouts. Walking, stretching, and light resistance movements done consistently will keep your skin better nourished and more resilient. Movement also helps regulate blood sugar and hormones, both of which directly affect skin clarity and texture.

4. Stay hydrated to support barrier function and detoxification — Adequate hydration helps maintain skin elasticity, supports detoxification, and prevents trans-epidermal water loss.17 Drink pure filtered water throughout the day, and consider adding mineral-rich options like coconut water or a pinch of sea salt and lemon to support hydration at the cellular level.

5. Engage in creative or joyful activity to reduce stress signaling — Activities that engage creativity or joy, like art, music, laughter, or time outdoors, lower stress hormones and help shift the nervous system into a state where repair and renewal happen more easily. These activities benefit the skin indirectly, but significantly.

Frequently Asked Questions (FAQs) About Skin Health

Q: Is the “caveman method” good for your skin?

A: The caveman method (avoiding all face washing and skincare) is promoted as a way to let the skin reset naturally. For some people, especially those in low-pollution environments who don’t wear makeup or sunscreen, this approach may work well.

However, in urban or high-exposure settings, leaving the skin completely untouched may allow the buildup of oil, pollutants, or imbalanced microbes over time. As with any routine, results depend on skin type, lifestyle, and environment.

Q: What are the signs that I’m cleansing too much?

A: If your skin feels tight, stings after washing, or requires constant moisturizers to feel normal, you might be over-cleansing. Stripping the skin’s natural barrier weakens its defenses, leading to dryness, irritation, and increased sensitivity, even to gentle products.

Q: What’s a good routine if I want to keep things minimal?

A: In the morning, splash with lukewarm water or skip cleansing entirely unless you’ve been sweating. At night, do a short cleanse using a pea-sized amount of pH-balanced, fragrance-free cleanser. Add a gentle exfoliant weekly only if buildup becomes noticeable. Adjust based on your skin type, product use, and daily exposure.

Q: What should I look for in a cleanser?

A: Choose a product that supports your skin barrier instead of stripping it. Look for labels like “pH ~5.5” and “fragrance-free.”

Q: How do I rebuild healthy skin without overdoing skincare?

A: Focus on simple, consistent rituals that support your skin from the inside out. This includes getting enough sleep, eating a healthy diet, getting safe sun exposure, staying hydrated, moving regularly, and managing stress. These habits help your skin repair itself without relying on aggressive products.

Sources and References

• 1, 2, 4, 8, 9 Time, April 30, 2025
• 3 Int J Mol Sci. 2023 Feb 16;24(4):3950
• 5 Free Radic Biol Med. 2020 May 1;151:111–122
• 6 Cells. 2023 Nov 30;12(23):2745
• 7 Cleveland Clinic, December 14, 2022
• 10 Metabolites. 2024 Jun 23;14(7):355
• 11 J Biol Chem. 1992 Jun 25;267(18):12673-81
• 12 Nutrients. 2023 Oct 30;15(21):4607
• 13 Nat Rev Mol Cell Biol. 2017 Oct 4;19(2):121–135
• 14 Annu Rev Nutr. 2014 May 15;34:31–55
• 15 Sleep Foundation, July 15, 2025
• 16 JMIR Dermatol. 2024 Mar 14;7:e51962
• 17 Ann Dermatol. 2024 Apr 4;36(3):145–150