1. Rise with the sun and go to bed with the sun - turn your phone on airplane mode when the sun dips below the horizon. Avoid artificial light after sunset, especially screens. Candlelight is ideal. Turn off the WIFI in the house at sunset. If there are streetlights, close the curtains or do what is needed to block out the light.
2. Take the time you need in the morning to attune inward, walk outside and expose your skin and eyes to sunlight before turning on the phone.
3. Move your body every day to get the circulatory system flowing, whether it be stretching, swimming, tennis, hiking, etc. Ideally something that you really enjoy doing.
4. Get your bare feet on the earth as often as possible.

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:

1. Eliminate dairy (organic ghee is ok)
2. Eliminate alcohol
3. Eliminate gluten
4. Eliminate vegetable oils such as sunflower, safflower, canola, etc. Replace with ghee, cold-pressed olive oil (do not heat), cold-pressed coconut oil (small amounts) or cold-pressed avocado oil. Note: most nut milks use these vegetable oils and are high in sugar.
5. Eliminate all processed foods with chemical additives and preservatives.
6. Make sure any meat that you eat comes from a good source, where the animals have a good life and healthy diet. Fresh fish, grass fed meat, etc. Mix meat with fresh steamed vegetables and eat small portions.
7. Incorporate cooling foods into your diet like green leafy vegetables, and watery vegetables like celery and cucumber.
8. Eat plenty of local, seasonal fresh fruit between meals when the stomach is empty.

Nutrient Absorption:

1. Eat in balance with your physical activity. Listen deeply to your body in terms of when you need to eat, how much and what. Take pleasure in eating slowly, chewing well and enjoying your food.
2. Ideally make lunch the biggest meal of the day, eaten when the sun is highest in the sky, while digestive fire is strong.
3. Avoid mixing protein and carbohydrates. Eat protein alone with veggies or carbs alone with veggies. Fruit is best on an empty stomach.
4. Do not combine fluids with food. Wait 30 minutes after drinking to eat and wait 2 hours after eating to drink (unless it's fruit, which only needs about 30 minutes to digest).
5. Swap out your water for fresh spring water - or a quality local water with a ph between 5-6.

PRACTICES

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.

Physical Exercise

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):

• Take short notes throughout the day of anything you ingest (food, liquids, herbs, medicine, tobacco, etc).
• Notice your bodily sensations, such as tension, relaxation, heavy, energized, etc. and what is going on around you while sensing these things.
• Note parts of the body where you may hold tension or certain breathing patterns.
• Pay attention to how you feel around certain people and environments.
• Track your sleep patterns

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.

HERBAL FORMULA

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.