This eBook is not for sale, it is entirely free, and you can download and read the whole thing right now in less than an hour.

The information it contains is incredibly valuable, at least to me. That is because I was hopelessly hooked on cigarettes for many years, and then I finally found a way to break free from this addiction and was able to leave cigarettes behind forever.

The three biggest benefits that I got from quitting smoking were:

1) Health – as an ex-smoker, I now exercise on a regular basis, and have even completed two full marathons (something that was unthinkable while I was still smoking!).
2) Money - I used to smoke a pack and a half per day. At 6 bucks per pack, I am saving over $30,000 for every decade that I stay quit from cigarettes.
3) Time – At 7 to 10 minutes per smoke, I used to spend almost an entire month out of each year engaged in the act of smoking. Now I have reclaimed that time for more exciting activity.

There are other benefits as well; those are just my big three.

Here is what the eBook covers in full detail:

* The Incredible Gift of Freedom When You Finally Quit Smoking Cigarettes
* Why You Need a Solid Plan in Order to Quit Smoking Successfully
* How to Start Creating a Plan to Quit Smoking and Get a Quit Date Established
* How to Create a Sophisticated Reminder System of Why You Are Quitting Smoking
* How to Start Exercising Daily Before You Even Attempt to Quit, and Make it a Habit
* How to Use Juice as a Natural Cleanser and Detoxification Agent During Your Quit Week
* How to Plan in Advance a Sophisticated System of Rewards For Your Quit Smoking Week
* How to Sleep Through the Worst Part of Your Withdrawal
* How to Be Aware of Time Distortion and How to Overcome Cravings For Cigarettes
* How to Use Distractions and Rewards to Get You Through The First Two Weeks of Your Quit
* How to Establish Healthy Habits, Especially Vigorous Exercise, as Part of Your Long Term Smoking Cessation Strategy
* How to Never, Never, Never Put Nicotine Into Your Body, Ever Again

Basically, how to get rid of cigarettes and nicotine forever, and live a life of freedom.

The eBook is completely free, and an instant PDF download. Grab it right here.

“I will never put nicotine into my body again, EVER.”

If you want to you are welcome to tack on the “…just for today” part at the end. Whatever works for you.

But the concept here needs to be crystal clear for you:

Do not ever, ever, EVER put any nicotine into your body after you have quit smoking, ever again.

Seriously. Don’t ever do it. This must be your highest truth. Cling to the idea like a drowning man clings to a life raft.

Why you should never put nicotine into your system again

If you have quit smoking at this time, then you know what it is like to go through the withdrawal process.

You probably understand fully that the entire detox process from nicotine actually took more than a few days. It actually dragged out to a full week and you may have even felt pretty bad for a full two weeks.

You also understand that the intensity of the withdrawal during the first few days can make the misery of withdrawal feel like years. Each passing second can be agony.

Now, understand this:

IF you ever put ANY nicotine into your system again, even just a tiny puff from a cigarette, or a nicotine patch, or a piece of nicotine gum, or a puff from a nicotine inhaler, or a bit of chew, or a puff from a cigar, if you ever do any of that, even a tiny little bit, then guess what?

You will have to go through THE ENTIRE WITHDRAWAL PROCESS all over again.

All of it.

The entire two weeks of agony.

You may believe that if you just sneak in a quick puff or a quick smoke here or there that you can avoid a full blown detox. NOT TRUE. If you try to sneak any little amount of nicotine in ANY form, you are going to wreck your body again and force it to go through the agony of a full withdrawal again.

The seduction of the first hit

It is true that if you take a single puff or smoke a single cigarette after you have quit that you may actually enjoy the first one.

It will taste good and give you that pleasant buzz.

HOWEVER

Keep in mind that these positive effects are only good for the first smoke!

After that, every cigarette that you are forced to smoke is now just a chore, you are no longer smoking for enjoyment (like you did with the first one!), but now you are smoking just to avoid the agony of withdrawal.

The first smoke is pleasant, relaxing, and tasty. After that first one that hooks you back, cigarettes turn into a big drag. Right away, you will be back to your old level of nicotine consumption, and you will HAVE to smoke just to feel normal and avoid feeling the ill effects of withdrawal.

The only solution for this problem is to simply never, ever, ever put any nicotine into your body ever again. Period.

That is why this must become your mantra, your highest truth, the one thing that you would not dare to question or act against. Do NOT put nicotine into your body, or you will lose everything that you fought for in the blink of an eye.

If you used to smoke a pack each day, then after a single puff from a cigarette, you will be back to your pack-a-day habit within a matter of a week or less. Just one single puff! You may think you can get away with it, but you can NOT.

The same is true of nicotine replacement products. If someone offers you some nicotine gum, or the patch, or an inhaler, do NOT kid yourself. If you are going to use one of those things, don’t bother–just go smoke cigarettes. It is no different. Your body receiving the nicotine does not care if it is from a cigarette or from the patch or from nicotine gum. You may as well just smoke. Do NOT put any nicotine in your body, regardless of where it comes from. The patch and the gum and all of those other nicotine replacement products will all lead you back to cigarettes if you try to use one of them.

I understand that cigarettes have harmful chemicals in them that are not found in the patch or the gum or the lozenges. If you are worried about that then you are missing the point. Avoid nicotine, PERIOD. If you mess around with those products that have nicotine in them you are VERY likely to go back to smoking full time. Extremely likely. Those nicotine products like the patch and the gum sell over a billion dollars per year. They are just as addictive as cigarettes and in long term studies they are sometimes worse than quitting cigarettes cold turkey! Avoid them at all costs, treat them JUST LIKE YOU WOULD A CIGARETTE. The drug in them is exactly the same. Nicotine is addictive, no matter what form the delivery device is.

Don’t just quit cigarettes.

I want you to get clear on this.

Quit the drug that is found in cigarettes. Quit using nicotine.

This is important.

Don’t just quit smoking…..quit using the drug found in cigarettes altogether. Quit using nicotine.

Do not put nicotine into your body, ever again. Period.

Quit smoking, quit using nicotine, and go live a happy and healthy life of freedom.

In fact, I think in many cases it can (and should) be the primary strategy for beating cigarette addiction.

Physical exercise helps you in so many ways, and it also helps you in the short term, the long run, etc.

A couple of key points here:

* Keep in mind that when we talk about exercise as a means of smoking cessation, we are talking about vigorous exercise. It has to be something that actually gets your heart rate up and gets you huffing and puffing a bit. If you are not sweating or breathing hard then you will not get most of the benefits that we talk about here. If you are already in good shape then you will have no problem in knowing how to achieve this level of workout. If you are NOT in great shape then you can probably achieve this intensity simply by walking briskly for a good 30 to 45 minutes.

* Your goal should be vigorous exercise for 45 to 60 minutes, every day of the week or nearly every day.

* You should establish this habit of vigorous exercise BEFORE you quit smoking. During your quit week it is too difficult to establish a new exercise routine. In fact it is all but impossible. That is why you must establish the exercise routine beforehand.

* Exercising before you even quit will make it easier to put down the smokes. This is because of the endorphin rush and feel-good chemicals that flood your brain when you work out. It will make you crave cigarettes less.

* Exercising during your quit week will help to reduce cravings, but it will also help to distract you, as well as to help flush your system out faster. Those who do no exercise will have metabolize the remaining nicotine more slowly than someone who is working out vigorously every day, sweating profusely, and re-hydrating.

* Exercising after you have quit will help give you insurance against relapse. This is accomplished on at least two different levels. On one level, you feel good after working out, and will have less need each day to self medicate with nicotine. On another level, you will become happy and proud of your new fitness level, and will become very unlikely to want to risk that new found health on a smoking relapse. Your healthy exercise habit becomes insurance against relapse.

Unbelievably, after explaining these details to a current smoker, they have argued back with me: “Aren’t you just trading one addiction for another? Smoking for exercise?”

What? Are you serious? As if a regular exercise habit is unhealthy or something?

Or that there is some risk in using exercise in order to quit smoking cigarettes? Like it is a dangerous way to go about it or something?

I am truly flabbergasted that smokers would have this sort of logic going on.

I guess I would advise you to talk with your doctor, or to talk with several doctors. Ask them if it is healthy to start exercising and quit smoking. They will likely raise their eyebrow at you and think you are setting them up for some sort of dumb joke.

I am sure it is possible to over-do the exercise and get carried away with it, but even if you did, that is a much healthier risk to take then continuing to smoke.

The benefits of regular exercise are so far reaching and so pervasive that the things I have outlined here merely scratch the surface. You get all sorts of other benefits from exercise, such as:

* Disease prevention.
* Increased confidence.
* Increase mental clarity (exercise is like meditation for most people, once you are in good shape).
* Better sleep, more restful, fall asleep quicker each night, etc.
* Healthier eating, as you exercise more and more, you adapt your diet to give you better fuel for exercise.
* More energy on a daily basis that you can actually feel and notice.

It is impossible to fully describe all of these benefits and how profound they are unless you actually get into good shape and experience them for yourself.

When combined with quitting smoking and eliminating the cigarette habit, the resulting change to how you feel on a regular basis is very profound.

Get into shape and quit smoking. Those two changes, combined, will transform your life in a way that you probably cannot predict.

In a word, it will be AWESOME!

1) Distractions – from the awful cravings to smoke cigarettes.
2) Rewards – so that you feel good about your decision to quit, and incentivize your continued success with quitting.

It is especially critical during the first week or two of your quit. Imagine that after a month, a year, two years……you no longer need to distract or reward yourself. Not smoking will become second nature, a natural thing for you, no big deal at all.

But during that first week of quitting it is a HUGE deal, and you need to do everything that you can to make it a success. To stay strong. To hold out.

One way to do that is to distract yourself, the other way that might help is to reward yourself. I suggest doing both.

Distractions for quitting smoking

Vacations are great for this. Don’t just plan to go sit on a beach though.

Instead, plan a busy vacation, the kind where you run yourself ragged just trying to do and see a little bit of everything. Disneyworld comes to mind, as does Vegas.

Another idea is to take a very nature oriented vacation, out in the deep woods, a survival adventure, that sort of thing.

Yet another idea is to take a cruise, none of them seem to allow smoking anymore, so this is a natural solution.

If you cannot afford a vacation then you are simply not planning far enough in advance. Anyone can afford a vacation, a cruise, whatever. It is simply a matter of deciding to do it, then prioritizing and saving up the funds for it. Plan it out.

Do NOT try to say that you can not afford or squeeze in a vacation. This is a lame excuse, and a lie. Anyone can organize a vacation, save up for it, and make it happen. Choosing not to is just an excuse.

Rewarding yourself for quitting cigarettes

Obviously, you can see that there may be some overlap here with distractions and rewards. If you are distracting yourself with a nice vacation, then that is also a reward for yourself.

But you can also stay home, not take a vacation, and reward yourself all the same in other ways.

I would suggest that you do this with money, or with things that money can buy for you. Do it by saving up. Again, do not argue that you cannot afford it, or that you can’t possibly save any extra money for this, or whatever. All weak excuses. You can make it happen if you choose to.

Some ideas for rewarding yourself:

1) Save up $500 to $1,000 extra dollars. This should be trivial for any smoker and only take a six months to a year at the most. Quit smoking and then allow yourself to blow the money on whatever you want as your reward for quitting.

2) Save money and treat yourself to fancy restaurants every single night during your quit week. Your reward is a nice fancy meal in a nice restaurant, every single night. Save up enough to do this for a week, or even for two solid weeks straight.

3) Put money aside for a spa package. Get a week or month long membership at a nice spa. Set aside money for a massage every day of your quit week. Make plans to pamper yourself.

4) Reward yourself with vacation or exotic travel. Leave during your quit week. Quit smoking BEFORE you leave on your trip.

5) Plan to buy a new car when you quit smoking. No one wants to smoke in a brand new car and ruin the fresh new car smell. So reward yourself with quitting by purchasing a new car.

Do not complain about lack of money, that is a terrible excuse

Whatever you do, do NOT complain that none of these ideas will work for you due to lack of money.

That kind of pathetic excuse will not wash with me.

If you are truly addicted to cigarettes, then meeting ANY of these financial challenges that I have laid out here should be fairly easy for you to accomplish, especially if you give yourself six months or so to do it.

Cigarettes are not cheap. If you can afford this expensive addiction, you can afford these modest solutions. A thousand dollars is nothing to a smoker, most of them go through a thousand bucks in less than six months, just on smokes!

Now I am not arguing that you need to quit first, save the money, and reward yourself.

Instead, you need to save the money WHILE continuing to smoke, and then use the reward money to HELP you stop. This is how the reward system works.

Because you can afford to smoke, I am arguing that you can ALSO afford to put a little bit extra aside and build up some reward money.

No smoker is squeezed so tight with funding that they cannot scrape up enough for their daily pack of smokes. If you can do that, you can save up the reward money to help you quit.

No excuses. If you are whining about lack of money, you are lying to yourself.

Save up the money to reward yourself for quitting, or die of lung cancer. You choose. But please, no whining about it! Just do it!

It’s REAL. Trust me. I thought it sounded sort of hokey too, but it is a real phenomenon, and you need to be aware of it.

When you are going through nicotine withdrawal, there is a tendency to believe, in retrospect, or even during the withdrawal itself, that you are having continuous, constant cravings.

This is a result of time distortion.

What is happening is that the nicotine withdrawal is chemically altering your brain. Seriously!

What it does is that it distorts time in such a way that you only tend to measure the time during the cravings, and completely ignore the time in between the cravings.

So here is one possible solution to help you get through this:

Get a stopwatch. Reset it to zero.

Now tell yourself, when the next craving hits, you are going to start the stop watch.

Every time that a craving hits, your job is to start the stopwatch.

If you actually do this and take it seriously, what will happen is this:

You will not actually be accurately measuring your craving length, because you will be getting distracted. In fact, a new craving will hit you, and you will have forgotten all about the timer! This will help to prove to yourself that you are NOT in one big long continuous nicotine craving.

Keep referring back to your stopwatch. If you get another craving, try to measure the length of it.

Do not try to deny your cravings, or pretend that they do not exist. They exist, they are real, and you can acknowledge them. But do try to measure them, so that you realize that they are NOT continuous.

If your cravings keep getting more and more intense then at some point you need a release. In my opinion one of the best releases is to walk. I am not talking about just taking a casual stroll around the block, I am talking about a serious adventure, a massive distraction that takes you at least an hour or two to complete.

You might even try a pattern of mega-walk, cook, eat. Keep repeating this cycle until you are exhausted and have to sleep. It may sound a bit crazy but this is life and death we are talking about! If you can distract yourself with a simple routine like this then that is very powerful.

Don’t just walk a mile or two and expect to overcome all your cravings that way. If you are really bouncing off the walls and going nuts wanting to smoke, go run it out of your body physically by walking for a few hours. Really drain your body fully and completely by walking much farther than you are used to. If you are used to walking 3 miles then you might think about going more like five to ten miles. If you are used to walking a single mile at the most then try walking three or four miles. (Of course, consult your doctor first, etc.). But it is important that you push yourself to go much, much further than what you are used to.

Going the extra mile is what will help you to overcome your cravings. If you just walk a casual length then you will get some benefit as far as the cravings, but not a lot. If you walk double or triple your normal distance then your body will be really exhausted, your endorphins will be quite high, and you will not feel any cravings at all as you are finishing up this exercise.

So you get done with one of these mega-walks and you flop down on the couch and you feel pretty good. Your brain is buzzing with dopamine and for the moment, you crave nothing. In that moment you have completely defeated the nicotine craving.

So you might be wondering: “What happens an hour later, when the exercise “high” has faded, and the cigarette cravings return?”

DUH! Get out there and start walking again. (Check with your doctor, but most people do not die or suffer injury due to excessive walking. This is doubly true when weighed against the health risks of continued smoking!).

So you are completely winded and your muscles are sore from your first mega-walk. Now I am suggesting that you get back out there and walk some more?

Yes, I am suggesting that. If it worked once it will work again. Refuel your body, cook something healthy and eat it. This will help keep you occupied. Many people crave cigarettes after a meal so get out there and walk some more, why the heck not?

Yes, your muscles are going to be lit up from all of this walking.

Yes, it is hard work and you will be exhausted.

Yes, lazy people will probably think this whole idea is rather stupid.

Do you want to live or not? If you keep smoking you are going to die!

If someone put a gun to your head you could walk a marathon!

Well, you have a gun to your head right now, and it is called SMOKING. You need to put in the work, fight off the cravings, and not be afraid of walking a few extra miles. So what, maybe you take four 3 mile walks in one day. Big deal! That is a half a marathon and you are merely walking it! I have seen ladies with walkers accomplish this, so don’t be so dramatic about it!

If you want to quit smoking then be willing to take action. Exercise and long walks is a killer strategy. It works. You can fool your body into feeling good, but you have to put in the work. You have to walk your guts out to make your brain release those “feel good chemicals.” Do it until you are exhausted and then do it some more.

You will sleep like a baby and wake up a non-smoker. What an awesome reward for a hard physical workout!

This actually works. Yes, you have to put in some thought, effort, and planning, but it absolutely works.

The idea is that you are going to sleep through your withdrawal.

And not just any part of your withdrawal, because actually, your nicotine withdrawal lasts for maybe 48 to 72 hours acute phase, but then up to a week or two on the longer, less intense withdrawal phase.

So what you want to do is to sleep through the most intense part of the acute withdrawal phase.

This usually hits people around the 72 hour mark after they STOP putting all nicotine into their body.

In addition to this, I would argue that you can speed up the withdrawal (and make it more intense) by flushing your system really hard with cranberry juice.

So the process will look like this:

1) Stop putting nicotine into your body.
2) Do not sleep from this point forward. Stay awake.
3) Start sipping cranberry juice almost constantly after you stop the nicotine. Drink at least one big bottle of it each day.
4) Stay awake, do not sleep, continue to sip cranberry juice, and whatever you do, don’t ever put any nicotine into your body, ever again. No smoking, no chew, no patches, no nicotine gum, etc.
5) At around the 48 hour mark you should be good and tired. You should also be feeling extra nasty due to the intense nicotine withdrawal.
6) Because you are sipping lots of cranberry juice, you are flushing the nicotine out faster, so your withdrawal should peak around the 48 hour mark rather than the 72 hour mark.
7) Get to the 48 hour mark, then make sure you eat a healthy meal. Go to the bathroom. Then, sleep.
8) Sleep for as long as you can, hopefully over 24 hours. You might take a few bathroom breaks. Keep going back to bed.
9) Wake up after about 24 hours, and realize that your withdrawal is pretty much over. You are past the worst of it. You are no longer fiending for a smoke.

Like I said, this will take some planning. I would take AT LEAST a week off from work when you attempt this. And, when you take time off work, do NOT quit smoking at the end of your vacation. You want to quit about 24 hours BEFORE your week off even starts. Give yourself as much recovery time as possible.

Staying up for 48 hours is tough, but not unthinkable. Be safe, stay at home, get some company, someone who will support you in this and help you.

Plan ahead. Go buy 3 or 4 big jugs of cranberry juice. Plan to take time off work. Plan to need at least a week or so to recover from this. You are staying up for 2 days straight, that is gonna be hard on anyone. But then you get to sleep for a day and avoid the worst part of your withdrawals.

I have told people about this strategy before and I am amazed at how stupid their logic is. Staying up for 48 hours has them terrified and they believe it is more dangerous or uncomfortable than continuing to poison themselves with toxic cigarettes.

Or they believe that the effort is too great, that staying up for 2 days in order to sleep through withdrawal is just too much work, or that it is too intense, or whatever. They have all these lame excuses.

People, you are going to die if you keep smoking! Staying up for 48 hours and drinking a bunch of cranberry juice is nothing, no big deal–especially when compared to dying from lung cancer!

Don’t make lame excuses and act like this idea is too intense for you. Don’t act like this is such a difficult suggestion, or like you could never take the time off work in order to accomplish this detox process. Those are stupid excuses and make no sense at all. You could die from lung cancer! How much work would you miss then? Yes, you fool, you can afford to take two weeks off work! Yes, you can! If you don’t believe that, then perhaps you will continue to smoke and end up dying from cancer, and end up missing work for the rest of your non-life!

It takes planning. It takes guts. You have to make a commitment to yourself. But this is not an impossible task. Get through detox using this suggested strategy. Sleep through the worst part of your withdrawal. Stop making excuses about why this would never work. I did it, and it worked great. I tried to quit many times, and nothing worked, until I slept through my withdrawals using this careful planning.

This is because you are going to feel a sense of loss and deprivation when you quit.

You will feel bad because you will be denying yourself something. You want to smoke, but you can not. So you will feel a loss, a lack, you will feel cheated that you cannot indulge yourself.

So, you must indulge yourself in other ways.

I did this successfully myself and it made all the difference in my quit.

I have tried all three of these following strategies and I basically used them all together, but you could easily just pick and choose which ones you want to incorporate into your own quit.

The free money strategy

So the free money strategy is simple. When you quit smoking, you give yourself a goal, like maybe on the fourth day of your quit, you get to spend your free money, however you want to.

Where do you get the free money?

You save it yourself. Everyone can save up a stash of free money, and you should do so, deliberately, in order to help you with your quit.

So you might object to this and say “But I don’t have $500 dollars to just waste on myself of free money. I can’t save that much up!”

Nonsense. You are limiting yourself with a pathetic excuse. Can you save 50 cents each day? Then in about 3 years you will have 500 dollars saved up and you will then be ready to quit smoking.

Can you save two dollars each day? Good. Then in less than a year you will have your reward money saved up for yourself.

Don’t argue that you cannot save the money. That is just stupid. The only question is, “how long do you have to save until you have enough to be able to quit?”

I think $500 dollars is ideal. Anything less than that will probably not get you excited enough to overcome the misery of nicotine withdrawal.

Then, on the forth day of your quit (provided you have not cheated and sneaked in any nicotine into your body), you can go blow the $500 on whatever you want.

Reward yourself.

The food reward strategy

I love steak. And I wanted to eat it every day. So I made a deal with myself: when I quit smoking cigarettes, I am going to eat steak EVERY single day for dinner.

Nutritional suicide? Maybe. But any health professional knows that it is still 100 times healthier than smoking cigarettes while eating healthy food.

So if you have a favorite food, or a bunch of them, use it as a reward for yourself.

The experts agree that you would have to gain several hundred pounds in order to outweigh the risks of smoking.

So you gain some weight. Big deal. It is still much healthier than smoking.

I am also partial to cake and ice cream. So I indulged myself, and every time I went grocery shopping, I would buy a small cake and some ice cream.

Whatever works. If you are not having fun with this, then what is the point? Reward yourself, make quitting smoking fun!

The vacation strategy

Another awesome idea here.

Plan a vacation. I recommend fun and busy vacations like Disney, or seeing Vegas for the first time, etc. Don’t go to a lazy beach where you sit around all day.

Cruise ships are good too, as most of them seriously limit or outright ban smoking.

The idea is to distract yourself.

If you have ever tried to go to a Disney park and really get your money’s worth and see everything, you are going to be running ragged and dead tired. Most people will not even realize that they are not smoking.

Think about an exotic outdoor adventure, one that maybe even is physically challenging, something that is a serious distraction from the idea of smoking.

I would shoot for a two or three week vacation. Long enough to get you out of your daily home routine, the one that is centered around constant cigarettes.

Also, the “lack of money” argument is just worthless and pathetic here. So, save your money up! Maybe you do this next year. Quitting smoking is always an option, it’s never gonna go away! So plan a vacation, save your money, make it happen. Schedule it a year out if you have to. Don’t argue that you cannot afford it, that is just lame. Anyone can afford it; it is a matter of priorities. You’ll be dead from lung cancer if you don’t do it, so stop complaining. Make it happen.

Now another question: quit on the day you leave for your vacation, or quit smoking a few days sooner?

I would argue that you should quit smoking at least 3 or 4 days before you leave, and use my detox tips to flush your system out quickly. That way, you will be through the worst of your withdrawal when it comes time to leave for your vacation.

The type of vacation that you want to take is actually a lot of work! You want something that is action packed, to help distract you. Try to fly rather than drive. Driving is boring and makes people want to smoke. Flying is quick and gets you “into action” must faster. Yes, it is all expensive, I know! But dying early is actually quite a bit more expensive, from just about any perspective.

All of these rewards strategies work the same way: save up extra money, then reward yourself with it when you quit smoking. It is a question of timing. You want to use the reward as a way to pull yourself through the tough times of detox (generally the first week of your quit, especially if you flush your system hard like I suggest).

Sometimes they will be called “cranberry cocktail” and sometimes it will say “cranberry extract.” You might also find a mixed type that is like “cran-raspberry” or something. That is fine too. Just so long as it has cranberry in it.

What you need to do is to sip on this cranberry juice during your detox process. The day that you smoke your last and final cigarette, start sipping the juice. The next morning, wake up and start sipping the juice, and sip on it all day long. I would recommend that you drink at least one of the big containers each day. Don’t force it or make yourself sick or anything, but keep sipping it all throughout the day, as much as you can without feeling sick of it.

Nicotine is fat soluble and that means that it is stored in your fat cells in your body. In order to flush them out you have to drink fluids and in particular the cranberry will help move the stuff out quicker.

So my advice is to start sipping on cranberry juice when you smoke your final cigarette and keep sipping on the stuff for the next 72 hours. For the first three days you should always be sipping on cranberry juice. There are at least two important reasons to do this:

1) It helps flush the nicotine out of your system, reducing your total withdrawal time. You will feel normal without cigarettes much faster than if you did not help this detox process along.

2) It helps regulate your sugar. Your body is going crazy in withdrawal because you no longer have nicotine and cigarettes to regulate your sugar for you. Sipping juice balances this out.

Some people are probably wondering “what is this bit about sugar? What does smoking have to do with your blood sugar?”

Smoking cigarettes has everything to do with blood sugar.

Have you ever noticed that if you wake up and smoke several cigarettes early in the day, that you do not feel the need to eat as strongly? Many smokers skip breakfast and some of them even realize that they can skip lunch too.

What is happening is that when you take a puff from a cigarette, your body takes a bit of your stored fat and quickly converts it into usable energy and releases it to your body. This happens every time you take a puff from a cigarette.

So it is possible to eat a huge dinner each night, and then simply smoke your way through breakfast and lunch the next day, and the cigarettes that you smoke will simply release tiny packets of stored energy to your body with each hit. You are quite literally “feeding” yourself with cigarettes, because the chemicals that you take in cause your body to turn some fat into sugar (basically). Now I probably have the exact chemistry a little screwed up here but you get the basic idea. You can use cigarettes as a way to “feed” your body with energy, and some people can even skip two meals per day because of this phenomenon.

If those same people quit smoking suddenly, they are going to quickly find out that they can no longer skip breakfast and lunch and feel normal. If they try to do that they will just about collapse or feel fatigued or whatever. They will realize that now they have to eat again.

Now the problem is that when they realize this, they usually go nuts and screw themselves up pretty badly. They start to crave sugar after they quit smoking because their body is no longer getting those tiny, regular packets of sugar released from the cigarettes. So they binge on sugar until they are sick from it and this causes them to want to just give up and smoke again. Not good.

The solution is to do a better job of regulating your own sugar while you are quitting.

The way to do this is to NOT binge!

Instead, slowly sip on cranberry juice throughout the day, all day long. Never really stop. Keep your juice glass next to you at all times, and sip from it at a comfortable pace. Never stop sipping juice for the first few days of your quit. This will help to regulate your sugar without going overboard.

Do not overeat. Try to eat healthy meals and avoid sugary snacks and junk food. But, continue to sip on the cranberry juice the whole time. This will go a long way in making your quit process easier for you to handle, and it will also shorten the amount of time that you have to be uncomfortable in withdrawal.

For example, without the cranberry juice, your withdrawal symptoms might last about 4 days or so, in which you are completely miserable.

With the cranberry juice, your withdrawal might only last 2 days, and you will also feel slightly less miserable because your sugar will be well regulated.

Regular exercise is vital to your success in quitting smoking on many levels, but most people will choose to ignore this idea.

Why?

Because they are lazy, and they don’t want to put in the effort.

It is easy to dismiss the importance of regular exercise. It is also easy to say “oh, I take a good walk every weekend, so that is probably good enough.”

Ridiculous, to try to rationalize a lack of activity in this way.

Instead, you need the opposite approach: you need to dedicate yourself to regular exercise and have the discipline to make it stick.

If you are serious about quitting smoking then I would (after consulting a doctor) commit to exercising every single day of your life, period.

That way there are no questions, no issues, no excuses of “oh I have gone the last two days in a row so I will take it easy today.”

That kind of wiggle room will just get you into trouble.

No, the benefit of regular exercise is so important and so vital to quitting smoking that it needs to be experienced every single day without fail.

Start exercising while you are smoking

You know what does not work?

Ever?

Is planning to start exercising after you quit smoking.

That will never, never work….not in a million years. Dumbest idea ever.

Oh, sure, it makes perfect sense from a logical standpoint, especially in the mind of the smoker. Why exercise now, when you are still smoking? Why not just start exercising AFTER you have quit? Then it will all work out, right?

Nope, nice try. Will never work. I know, because I tried it that way.

Your body is going to be going nuts when you first quit smoking. Trying to pile on a new exercise routine on top of those changes? Forget it. You won’t make it. It won’t work.

So the solution is obvious, simple, and tough to deal with:

You have to start exercising NOW, while you are still smoking.

Every single day, you need to get a vigorous workout in. Period.

If you are not big into the gym or weights or running, then simply walk. Go outside and walk for a half hour. Build your way up to an hour each day. Of course, consult your doctor first. But build your way up until you are walking for an hour each day, every single day. Start small and build up to this duration of exercise.

And don’t just stroll so that you don’t even break a sweat. Swing those arms and get your blood pumping! If you are not sweating at the end then you are not walking hard and fast enough, and therefore you are getting NO REAL BENEFIT from doing it.

Seriously, you need to get a vigorous workout in. Walking can do this for you, but you may have to increase your pace in order to really get the blood pumping.

This needs to be a habit. This needs to become a habit while you are still smoking.

After you quit smoking, this exercise is going to be critical in maintaining your freedom from nicotine.

You will notice that after you get done with a vigorous walk, you will not feel like smoking immediately. You won’t have to, because your brain is flooded with “feel good chemicals” from your natural endorphins. This is important, and is a big part of why exercise is such an important key to quitting.

This immediate endorphin rush from the exercise fades fairly quickly, but it also has a cumulative effect. If you exercise every single day then your brain will continue to get flooded with these “feel good chemicals” from the exercise, and you will become less and less dependent on nicotine to make your brain feel good.

But you have to establish the exercise habit FIRST, before you even attempt to quit smoking. Don’t make the mistake that everyone else does, where they take the lazy approach and say “Oh, I’ll just wait until I quit smoking to start exercising.” It will NEVER happen if you take that approach, I promise! You have to establish the exercise habit FIRST, and then continue on with it after you quit smoking.

Do not ignore this suggestion of regular exercise. It is the single most important step that you can take in your quitting smoking journey. If you get one detail right in your quitting attempt and screw up everything else, let it be this detail that you get correct: start exercising every day, work up a real sweat while doing it, and don’t ever, ever, ever stop.

You may invest one hour each day in vigorous exercise. You may think that this is an expensive investment on your part. But once you have done it for a year, you will look back and wonder how you ever lived without your vigorous workout every day. You will feel better, have more energy, sleep better, and most importantly–you will be an ex-smoker who feels good about themselves!

Nicotine withdrawal actually changes your brain, and makes you forget why you wanted to quit smoking in the first place. This happens on a chemical level. It is not an emotional thing. The molecules in your brain actually conspire against you due to the withdrawal process.

Most smokers do not understand this. They want to quit smoking, so they try to quit, and during withdrawal, they suddenly realize that they were mistaken.

“Oh, you know what? I must have been confused in the past. Because I actually, really, as a matter of fact, do NOT want to quit smoking. Nope. Don’t want too! Never did, really. It was all a big mistake! I must have been out of mind before, because right now, here at this very moment, I can tell you….for sure….that I do NOT want to quit smoking!”

It may sound ridiculous to see that sort of logic right now, but believe me, when you are going through withdrawal, that logic will make perfect sense to you.

And the reason that it makes sense is because nicotine withdrawal is so incredibly powerful. It actually changes your brain on a molecular level. You will question your decision to quit smoking.

So, your challenge is to realize this, right now, before you even attempt to quit.

Think about this now, because you will NOT be able to later on.

You want to quit smoking. You want to quit to save money, to save your health, to save your life.

But, you will NOT remember that later, when you are going through withdrawal.

Now you might say “oh, that is just stupid! I am a smart person, surely I will remember my reasons and convictions for wanting to quit smoking! I have wanted to quit for YEARS! Of course I will remember my reasons for wanting to quit.”

Wrong!

Simply not true. This is a different ball game, one that you are not used to playing. Nicotine withdrawal changes your brain, literally. You will NOT remember your reasons for wanting to quit, and your conviction will weaken considerably.

So, what can you do?

You need to create reminders. Right here, right now.

Open up your email and send an email to yourself (or to a loved one) and type out the reasons that you want to quit smoking. Right now.

I don’t care how foolish it seems.

I don’t care if you have talked about them before. It doesn’t matter.

You have to create these reminders or your convictions will fail during withdrawal.

After you create this email reminder, I want you to go at least one further.

Create a sticky note (or two) that lists your top 3 reasons for quitting. Maybe they will be:

1) My health.
2) For my kids.
3) Save $

Put that on a sticky note and then put the note where you will see it every day. If you work at a computer then you can stick it to the side of the monitor.

And then, after you have made your reminder, you might even do a little more writing.

Sit down and write down about how precious your health is to you, and how you want to exercise more and live a long and healthy life.

Write down how much your children mean to you, and how you want to be there for them.

Write it all down. Put it on paper or type it out.

It is easy to skip this step, and think that it is not important.

It is easy to skip this step and argue that you do not need to do it, because you will remember your reasons for quitting, and argue that you have very strong convictions.

Don’t be foolish. Quitting smoking is the hardest thing you have ever done, period.

Nicotine withdrawal cheats you, and robs you of your convictions, on a molecular level. You cannot fight it while you are going through it. You have to fight it in advance, by getting prepared for it.

So create reminders for yourself. List out your reasons. Write a letter to yourself about why you want to quit.

Do it.

Don’t skip it.

If you skip this, you will probably fail.

I don’t care how strong you think your convictions are. When you are in withdrawal, it all flies out the window, and you are defenseless. That is why you must do these things, and create the reminders for yourself.