At PittsburghButcher.com, we’re passionate about connecting our community with the highest-quality, nutrient-dense foods. If you’re inspired by Dr. Casey Means and her groundbreaking book, Good Energy, you know that vibrant health starts with what’s on your plate—and that means sourcing the best ingredients, often straight from your local butcher.
Dr. Means’ philosophy is simple but powerful: prioritize whole, minimally processed foods, healthy fats, clean proteins, and a rainbow of vegetables, while avoiding added sugars, refined grains, and seed oils. Her approach isn’t just about feeling good—it’s about optimizing your metabolic health, BMI, and bloodwork, with science to back it up (Means, 2024).
Pittsburgh’s Best Butcher Shops for Metabolic Health
Here are four top Pittsburgh butcher shops where you can find the fresh, high-quality meats and specialty items that fit the Good Energy lifestyle:
- Strip District Meats
2023 Penn Ave, Pittsburgh, PA 15222
Famous for its wide selection of grass-fed, pasture-raised meats and specialty cuts. - Tom Friday’s Market
3639 California Ave, Pittsburgh, PA 15212
A North Side staple offering hormone-free beef, pork, and poultry, plus house-made sausages. - Weiss Provision Co.
1501 Penn Ave, Pittsburgh, PA 15222
Family-owned with a focus on local sourcing and custom butchery. - J.L. Kennedy Meat Stand
2011 Penn Ave, Pittsburgh, PA 15222 (in the Strip District Market)
Known for their locally sourced beef, pork, and lamb, plus expert butchers to guide your selections.
A Recipe Inspired by Casey Means: Pittsburgh Power Bowl with Grilled Grass-Fed Steak
This recipe is a perfect example of Dr. Means’ “5 In, 3 Out” rule—packed with fiber, omega-3s, probiotics, micronutrients, and high-quality protein, while avoiding sugar, refined grains, and seed oils.
Ingredients (serves 2)
- 8 oz grass-fed sirloin steak (from your favorite Pittsburgh butcher)
- 2 cups cauliflower rice
- 1 cup steamed broccoli florets
- 1 cup arugula or baby kale
- 1/2 cup red cabbage, thinly sliced
- 1/2 avocado, sliced
- 2 tbsp sauerkraut (for probiotics)
- 1/4 cup walnuts (for omega-3s)
- 2 tbsp extra-virgin olive oil
- 1 tbsp fresh lemon juice
- Sea salt and cracked black pepper
- Fresh herbs (parsley, chives, or dill) for garnish
Directions
- Prep the Steak:
Season steak with salt and pepper. Grill or pan-sear over medium-high heat for 3-4 minutes per side for medium-rare. Let rest, then slice thinly. - Prepare the Bowl Base:
Sauté cauliflower rice in 1 tbsp olive oil until tender. Season with a pinch of salt. - Assemble the Bowl:
Divide cauliflower rice between two bowls. Top with arugula, broccoli, red cabbage, and sliced avocado. - Add Protein & Toppings:
Arrange steak slices on top. Add sauerkraut, walnuts, and a drizzle of olive oil and lemon juice. - Finish:
Sprinkle with fresh herbs and extra black pepper. Serve immediately.
Why This Recipe Works
- Protein: Grass-fed beef is higher in omega-3s and antioxidants compared to conventional beef (Daley et al., 2010).
- Fiber & Micronutrients: Cruciferous vegetables (cauliflower, broccoli) and leafy greens support gut health and lower inflammation (Means, 2024).
- Healthy Fats: Walnuts and olive oil provide heart-healthy fats that support metabolic health.
- Probiotics: Sauerkraut adds beneficial bacteria for gut and immune health.
Health Benefits: BMI, Bloodwork, and Beyond
Dr. Means highlights that eating this way can:
- Reduce BMI: Diets rich in fiber, protein, and healthy fats are more satiating, reducing overeating and supporting healthy weight (Means, 2024; Slavin, 2005).
- Improve Blood Sugar & Lipids: Avoiding sugars and refined grains helps stabilize blood glucose and lower triglycerides (Means, 2024; Ludwig, 2018).
- Lower Inflammation: Omega-3s from grass-fed meats and walnuts, plus antioxidants from veggies, reduce systemic inflammation (Calder, 2017).
- Boost Gut Health: Fermented foods like sauerkraut and diverse plant fibers support a healthy microbiome (Means, 2024).
Supporting Your Journey
Your local Pittsburgh butcher isn’t just a source for top-quality meats—they’re a partner in your health journey. Ask about grass-fed, pasture-raised, and organic options, and don’t hesitate to request custom cuts or cooking tips.
Inspired by Dr. Casey Means’ Good Energy, let’s make Pittsburgh the healthiest city—one butcher block at a time!
References:
- Means, C. (2024). Good Energy: The Surprising Connection Between Metabolism and Limitless Health. Penguin Random House.
- Daley, C.A., et al. (2010). “A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef.” Nutrition Journal, 9:10.
- Slavin, J.L. (2005). “Dietary fiber and body weight.” Nutrition, 21(3):411-418.
- Ludwig, D.S. (2018). “The carbohydrate-insulin model of obesity: beyond ‘calories in, calories out’.” JAMA, 319(3):238-239.
- Calder, P.C. (2017). “Omega-3 fatty acids and inflammatory processes: from molecules to man.” Biochemical Society Transactions, 45(5):1105-1115.
Ready to try the Power Bowl? Visit one of Pittsburgh’s best butchers today and fuel your body for Good Energy!
If you’re ready to dive deeper into the science and practical strategies behind metabolic health, I highly recommend checking out Dr. Casey Means’ book, Good Energy. It’s a transformative read packed with actionable advice, inspiring stories, and the latest research to help you take control of your health from the inside out. Whether you’re just starting your wellness journey or looking to optimize your energy, this book is a must-have resource. Discover how small changes at the butcher counter—and in your kitchen—can add up to big results.
Good Energy: The Surprising Connection Between Metabolism and Limitless Health
Pittsburgh Butchers Directory 