The Pemmican Project — Learning bank.
Our mission is to fix human health.
Real food made affordable.
Real food shouldn't cost more than the processed stuff that's making people sick. We make clean, animal-based food at half the price of alternatives.
Knowledge made free.
Nutrition plans, training programmes, and everything we know about health. The stuff that usually costs hundreds of pounds. All of it, free. Because it's knowledge everyone should have.
Why it's all free
We want everyone to have the information and tools they need to be healthy
Making clean food affordable is part I of our mission. Giving everyone the information they need is part II.
Because real health starts with real food, movement and lifestyle.
Personal training costs £200 a month. Nutrition coaching even more. "Personalised" meal plans start at £100. We give it all away because it's knowledge everyone should have.
Nutrition
How to eat optimally. The speed-run version.
Steak, eggs, butter. Everything else is supplemental or in the "live a little" category. A clear-headed breakdown of what actually matters, without turning eating into a joyless project.
Fat is your friend. The real reason you have inflammation.
When sugar became a billion-dollar industry in the 70s, fat became the scapegoat for the rise in heart disease. We made carbs the base of the food pyramid and 50 years later, modern health is worse than ever. Fat didn't make you unhealthy. The stuff that replaced it did.
Your "healthy" snack has more sugar than a doughnut.
Modern "health" food is broken. Most of what's marketed as "healthy" has more sugar or sugar-substitutes than your average donut. Granola, protein bars, beef jerky. We break down the nutrition labels and how to avoid the hidden sugars.
How to tell if your food is actually food.
Ingredient lists that need a chemistry degree. Seed oils in everything. Ultra-processed food engineered to taste like food but isn't. Here's how to read a label like you know what you're looking at.
Why you can't stop eating. And what to actually do about it.
The craving signal and the dehydration signal are nearly identical. Cheat days don't work. Sugar addiction is real, not a metaphor. Cold turkey is the only approach that holds. Here's why, and what to replace it with.
Anti-nutrients: what they are and whether you should care.
Coffee blocks magnesium absorption. Beans block zinc. It doesn't mean you can't have them. But it adds nuance to the plant protein debate and to what your blood work might be telling you.
Do you actually need supplements on an animal-based diet?
Short answer: probably not. Longer answer: it depends on where you live and what your blood work says. Vitamin D if you're in the UK. Vitamin C as insurance. Get tested once a year. That's mostly it.
Training
Lift heavy weights. Stronger is always better.
If your squat is under 1.75x bodyweight, your deadlift under 2.25x, your bench under 1.4x, this is for you. Most people can hit their natural potential in 4 to 6 months. The exact programme, the progression, and the personal story of how it actually happened, including going from a 60kg squat to 160kg for sets of 5 in 4 months.
Don't be afraid of a low bar.
Going 200% at the start is how most people burn out by week three. Starting slower than you think you should is actually how you go further. On training, habits, and why small consistent gains always beat the heroic effort that burns out.
What's the best training programme?
Warm-up, heavy lifting, conditioning. The balance depends on your goal. Why a programme you enjoy beats a perfect one you hate. And why CrossFit dialled way back is actually solid programming.
The most common gym mistake. (Everyone makes it.)
New programme, super excited, add too much weight on everything for two weeks. Then stall. Then stop. Dominating every workout, not destroying it, is the only approach that compounds over time.
Why you should be sprinting. And why you probably stopped.
Most people lose the ability to sprint because they stop doing it after school. It's easy to recover from, develops all the right muscles, and takes 20 minutes. Here's why it belongs in your routine.
Workout Library
Not sure what to do today? Pick one of the daily workout below.
Real sessions I've actually done. You can jump in wherever you want. Each one has a warm-up, the heavy stuff, and the conditioning. Tap any card to watch the breakdown.
Individual sessions
Want a longer plan?
Basic Strength Program.
If you squat less than 140kg, start here. Three days a week. Four lifts (squat, bench, deadlift, press). Add weight every session. Most people hit their natural potential in 4 to 6 months. Based on Starting Strength. Simplified. Free.
Fit for Life
Our framework for long-term training simplified. Pick your warm-up. Adapts to any schedule. Pick your lifts. Pick your conditioning. Build sessions you'll actually do for years, not weeks.
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Habits & Mindset
How to make the most of a new year. Or a new chapter.
A process for setting goals that actually hold. Vision boards, future authoring, and why the cave paintings our ancestors made are the same thing as a mood board. A 10-year process, written down.
Optimising for consistency, not daily output.
Going all-in works until it doesn't. The streak breaks, the day feels like a failure, and you start over. A better approach: measure weekly progress, not daily perfection. More green than red this week? That's a win.
Changing habits doesn't work. Replacing them does.
Deciding to stop doing something almost never works on its own. What works is figuring out what you'll do instead. Whether that's food, your phone, or most other things you're trying to change.
Bone broth: how to make it, why it's worth it, and why it costs almost nothing.
Beef bones from the butcher, 30 minutes in the oven, 3 hours in a pressure cooker. The result is the best morning drink you can make. Step by step, no nonsense, cheaper than most coffees.
The best thing for your skin costs £12 and you could eat it.
Tallow is beef fat. Completely natural, safe to eat, and it works better than most of the chemical-heavy skincare products on the market. One ingredient. That's the whole label.
"Training programmes, diet programmes, meal plans. The stuff other people charge hundreds if not thousands of pounds for. All of it will always be free. It's knowledge everyone should have."
— Rasmus, Founder
Watch
On the channel
Workouts, food, and what we're thinking about.
Shorts
Free downloads
Take these with you.
The £300 Meal Plan. Free.
Seven days. Two meals a day. Real food only. Plus a ChatGPT prompt so you can customise the whole thing to your budget and schedule in 30 seconds. No personal trainer required.
Basic Strength Program
Three exercises. Three days a week. Add weight every session. The simplest thing that actually works, with exact lifts, how to warm up properly, how to track, and what to eat alongside it.
More free guides
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Free programs
30 days. A community. Two starting points.
Both will run every month. Only difference is where you're starting from.
The 30-Day Reset
No sugar. Real food. 30 days.
Not a diet. Not a punishment. A reset. Spend 30 days without sugar and processed food, with a community doing it alongside you. Then decide for yourself if it was worth it.
For you if
- You feel tired or foggy by 3pm.
- Diets have felt like punishment.
- You're not a gym person but want to feel better.
- You're willing to try 30 days, not forever.
The 30-Day Superhuman
Eat clean. Train hard. See what happens.
The nutrition reset combined with the full training programme. Daily support, a community, and a structure that makes it easier to show up when your mate wants to skip the gym on Wednesday.
For you if
- You're already training but stalled.
- Food might be the problem.
- You want training + nutrition together.
- You're prepared to do simple things for a month.
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Everything we make.
Pemmican Bar
Beef · Fat · Salt
The original. Dried beef and fat, pressed into a bar. Zero sugar, zero seed oils, nothing artificial. It's the snack humans ate for thousands of years before the food industry decided to improve on it.
Carnivore Crisps
Chicken · Salt
Chicken, dried until it snaps. Zero carbs, zero sugar, zero nonsense. The crunch you're looking for without the seed oils and additives that come with every other crisp on the shelf.
Tallow Balm
100% beef tallow
One ingredient. Completely natural and safe to eat, which is a good rule of thumb for anything going on your body. Works better than most moisturisers on the market and costs £12.