In the first part of Mark Dugdale's presentation at the elitefts Open UGSS, he began discussing the topic of improving your health with better nutrition, and how doing so can make you a better bodybuilder or strength athlete. In this video, the second part of his presentation, Mark continues to discuss ways that you can improve your health and performance by making more intelligent nutrition choices.

He gives specific examples of what to pay attention to in your body and what foods to eliminate from your diet. Mark specifically discusses the importance of avoiding unstable polyunsaturated fats and instead focusing on monounsaturated and saturated fats such as what you will find in coconut oil or Alaskan salmon.

WATCH: Dugdale UGSS Presentation — Bodybuilding History and Nutrition for Improved Health

Additionally, Mark explains why added sugar is such a problem and how blood sugar management is important for avoiding diabetes, which leads to higher rates of inflammation and cancer, among other serious health problems.

Finally, Mark begins discussing macronutrients. He talks about the best sources of fiber and how to more easily work them into your diet, as well as how valuable it is to know how your body works. Are you a carb-burner or a fat-burner? Is your body predisposed to burn carbohydrates for energy or to burn fat for energy? The best way to find out, according to Mark, is to do a bodybuilding competition. While going through the process of dieting to compete, you will learn many valuable things about your body and how to manipulate it to improve your physique.

By the minute:

  • (0:29) Polyunsaturated fats — limit them!
  • (2:20) Manage blood sugar
  • (3:52) Eliminate added sugar
  • (4:56) Manage net carbs and boost fiber
  • (7:35) Macronutrients: carbohydrate vs. fat-burning
  • (10:30) Protein overconsumption and mTOR
  • (13:50) Fat driven diets and the "right fat"