You need to read the book it has all the info you need to do the MC .The questions regrading the the and SWF have been discussed ad nauseaum on just about everypage of this forum. You should browse and you will find every answer you seek and then some. The BP thing I just pointed you to was just reposted to the forum also.
The book recomends tea at night SWF in the morning. If you can't do the SWF. The "alternative" is tea at night and morning. The SWF is the most efficient way to get the toxins out of your system as it washes that whole digestive tract top to bottom.