You mentioned that you eat pretty clean and don't do coffee or much sugar, which is a great foundation. For the next 3 weeks, avoid sugar completely (quality honey is ok), and stick to the following guidelines:
Connection with Tobacco:
Create a conscious smoking ritual.
Choose the best quality, chemical-free tobacco you can find, as well as quality papers and filters that are free of bleach and chemicals - especially the filters. Find yourself a very nice lighter that is designated for Tobacco use. Treat these as sacred objects and keep them together in a nice pouch or box (whatever is most convenient). This is all in honor of the spirit of Tobacco, to be treated with deep respect.
The moment you have the thought to smoke a cigarette, take a few deep breaths and tune in with the part of you that would like to smoke. Connect here with full awareness of your body and the essence of the urge. Where in your body/being is the craving coming from? How does your body feel in that moment? What is the quality of your breathing in that moment? How is your heart feeling? Are you experiencing discomfort anywhere physically or emotionally? Really scan yourself and make space for anything that arises. The key is to make this a highly conscious act of inner connection.
When you decide to roll the cigarette, take a moment to acknowledge Tobacco. Ask for his guidance and thank him. You may even offer something in return for his medicine. Create a ritual in the way you roll the cigarette with your full presence. When you take the first drag, really pay attention to how it feels, tastes and smells. Use all your senses and pay attention to the small details of how your body responds. How it influences your emotions and nervous system. How it feels entering your throat and lungs. This is a meditation down to the last detail. Personalize this ritual in a way that feels good for you, with the intention of connecting with Tobacco and your own being every single time you decide to smoke.
Empty your mind and allow yourself to be in an open, receptive and intuitive state while smoking so that you may receive any insight or messages Tobacco may have for you. This is a very powerful spirit, treat him as you would any sacred plant medicine.
Choose activities that are fun. Change it up, try new things and keep it light. Go easy on your joints - avoid running on cement or any long, repetitive motion. Aim for adventure and play.
Body Journal (3 weeks):
These are simple observations to jot down throughout the day with an objective perspective. As if you are observing an organism's activity without trying to change anything.
Monitoring the Kidneys and Lymph:
Don't eat for drink anything for 12 hrs (19h - 7h).
Pee in a cup - if the urine is cloudy and has sediment, that is a good sign that your kidneys are processing lymphatic waste. If the urine is clear, it is a sign that the lymphatic system is blocked up and kidneys need support.
Do this every couple weeks.
Ingredients: Mullein, Olive Leaf, Sage, Rose Hip, Damiana, Hibiscus, Licorice Root, Tobacco Essence, Star of Bethlehem Essence
Suggested Use: 30-60 drops 2-3 times a day.
Dosage varies from person to person, use your intuition.