Follow Dr. Clay Moss's exact high-protein Mediterranean strategy to get lean and stay lean without obsessive restriction.
Based on: This Doctor's Diet to Get Under 10% Bodyfat is So Simple, it's Almost Crazy by Thomas DeLauer
What if the secret to staying under 10% body fat wasn't a complicated protocol, a stack of supplements, or a brutal caloric restriction plan — but something almost embarrassingly simple? Thomas DeLauer sat down with Dr. Clay Moss, one of the leanest and most muscular physicians in the fitness space, and asked him exactly what he eats, how he trains, and what he tells patients who want to lose fat for good. The answer might surprise you.
Most people trying to get lean are drowning in conflicting advice. Count macros. Try keto. Go carnivore. Eat six meals. Fast all day. The noise never stops — and the results never last. You've probably been there: you lose the weight, you slip up once, and suddenly you're back at square one wondering what went wrong. The problem isn't your willpower. It's that nobody ever gave you a system that was actually sustainable.
Imagine waking up, knowing exactly what to eat, when to train, and why it's working — not because some influencer told you to, but because a real medical doctor who walks the walk laid it all out in plain language. Picture a breakfast that takes five minutes, a lunch that's just leftovers from the night before, and a dinner so satisfying you don't even think about snacking. Picture hitting 160 grams of protein a day without obsessing over every bite. Picture your energy staying high all day because you stopped crashing from mid-afternoon blood sugar spikes. That's the life Dr. Moss actually lives — and it's more achievable than you think.
Dr. Clay Moss isn't just jacked for a doctor — he's the kind of lean that most dedicated gym-goers never reach. And his approach isn't extreme. He's experimented with carnivore, vegan, keto, and Mediterranean styles, and he's landed on something that works long-term: whole, single-ingredient foods, a high protein foundation, strategic intermittent fasting, and strength training as the non-negotiable anchor. Thomas DeLauer's deep-dive conversation with him pulls out every practical detail, from exact meal ideas to the five fat loss strategies Dr. Moss would give any patient walking through his door.
This checklist turns that entire conversation into a clean, step-by-step action plan you can start using today. Every meal strategy, every training tip, every lab test to run, and every food to eliminate is laid out in order so you don't have to rewatch the video or take notes. Just follow the steps, build the habits, and let the results speak for themselves.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 25 more action items inside...
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