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Watch & reflect

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Two videos worth watching, with the moments that matter most. Each video opens on YouTube's privacy-enhanced player only when you press play. We've added a short note to each, because good videos still need context.

01 / Vaping, cigarettes & health

Vapes vs Cigarettes: The truth about your health

BBC deepwatch29 min

Vapes vs Cigarettes

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Content note: Near the end (25:07–27:47), a woman describes a serious lung illness. It can be upsetting.

Keep this context in mind

Made in the UK and first shown in March 2024, so some rules it calls 'coming' (like the UK ban on disposable vapes, in force since June 2025) have since happened, and Australia's rules have changed too. Canada caps nicotine at the same 20 mg/mL, but its other rules differ. 'Better than cigarettes' is about adult smokers who switch completely, not a sign that vaping is safe for someone who doesn't smoke. The lab results are one lab's tests of seized illegal vapes, with sample sizes not given.

Jump to a moment

What to look out for

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  1. 2:46Many young people who vape had never regularly smoked, and a 17-year-old describes the habit and the cost. (The survey figure here is about 18–24-year-olds.)
  2. 5:49What's inside a vape.
  3. 8:21How strong the nicotine is, and the UK's limits.
  4. 10:42What one lab says it found in seized illegal vapes (unpublished results).
  5. 27:52The presenter decides to quit.
02 / Evidence & persuasion

The Truth About Vaping

14 min

The Truth About Vaping

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Keep this context in mind

This video argues one side of a real debate. The famous '95% less harmful' figure came from an expert panel's estimates, not measurements, and critics called that evidence weak. Even so, Health Canada and the UK's NHS say that adults who smoke lower their risk by switching completely to vaping. They also say vaping isn't harmless and that people who don't smoke shouldn't vape. The video's body and brain studies were done in rats and lab dishes, so they don't show what happens in teens.

Jump to a moment

Spot the tricks

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  1. 1:52The "appeal to authority" trick: a famous person's opinion offered as if it were evidence.
  2. 4:03Who was really behind some pro-vaping posts online.
  3. 5:41Where the "95% less harmful" number came from.
  4. 8:46Why hearing something again and again makes it feel true.
  5. 9:20What a 2023 Australian review found about addiction, lung injury, and later smoking.
  6. 13:23His conclusion.

Behind the explanations.

Numbered references are consistent across the site. Read what each source measured and who took part. Open the full Sources page →

  1. The Teen Brain: 7 Things to Know

    National Institute of Mental Health · 2023

    Public-health guidance on adolescent brain development, the prefrontal cortex, learning, social context, sleep and resilience. It summarizes research rather than reporting one survey or an individual maturity deadline.

    Who / what: General guidance about adolescents; no single surveyed population.

  2. A canonical trajectory of executive function maturation from adolescence to adulthood

    Nature Communications · 2023

    Combined four datasets containing 10,766 participants aged 8–35 and 23 measures from 17 executive-function tasks. It studied average changes in measured skills, not a universal age at which every brain is mature.

    Who / what: 10,766 participants aged 8–35; two longitudinal and two cross-sectional datasets.

  3. The Promise of Adolescence: Realizing Opportunity for All Youth — Adolescent Development

    National Academies of Sciences, Engineering, and Medicine · 2019

    Consensus report reviewing biological, brain and social development, including plasticity and changing connections. It synthesizes many studies rather than surveying one group.

    Who / what: Evidence synthesis about adolescence; no single surveyed population.

  4. Information about the Brain

    NIH Curriculum Supplement Series · 2007

    Educational background on neurons, synapses, plasticity and learning, including the formation and strengthening of connections. This is teaching material, not a new survey or a numerical model of learning speed.

    Who / what: Educational synthesis; no single surveyed population.

  5. Risks of vaping

    Health Canada · Public-health guidance

    Summarizes nicotine delivery, dependence, developmental concerns, aerosol chemicals and other vaping risks. It provides guidance for youth and adults rather than findings from a single survey.

    Who / what: General public, with a section on children and teens; no single surveyed population.

  6. Health Effects of Vaping

    CDC · 2025

    Public-health summary of vaping risks, nicotine dependence, withdrawal and effects on developing systems involved in attention, learning, mood and impulse control. It draws on multiple sources and does not calculate a teenager's individual damage percentage.

    Who / what: General guidance with a youth section; no single surveyed population.

  7. New Biological Insights into Smoking Cessation

    U.S. Surgeon General, Smoking Cessation report, chapter 3 · 2020

    Reviews human and animal research on nicotine receptors, dopamine, dependence, withdrawal and learned cues. It explains general nicotine mechanisms rather than reporting one teenage vaping survey.

    Who / what: Review of human and animal studies; no single sample.

  8. Nicotine Exposure during Adolescence Leads to Short- and Long-Term Changes in Spike Timing-Dependent Plasticity in Rat Prefrontal Cortex

    Journal of Neuroscience · 2012

    Experimental study measuring short- and long-term changes in prefrontal synaptic plasticity after adolescent nicotine exposure in rats. It used nicotine injections and brain recordings, not human vaping or a survey of teenagers.

    Who / what: Laboratory rats; no human participants.

  9. Association Between E-Cigarettes, Cognition and Mood in Adolescents

    Psychological Reports · 2024

    Online survey of 432 Australian adolescents aged 11–18, including 88 who had used e-cigarettes. It measured self-reported mind-wandering, confidence about schoolwork and mood symptoms; the cross-sectional associations do not establish causation.

    Who / what: 432 adolescents aged 11–18; 88 reported e-cigarette use.

  10. I quit for me

    Health Canada · 2026

    Practical youth guide for quitting tobacco use or vaping, including cravings, triggers, planning and support. It is a self-help resource, not a survey or a guarantee of a particular recovery timeline.

    Who / what: Written for young people who want to quit; no single surveyed population.

  11. Searching for Signatures of Brain Maturity: What Are We Searching For?

    Neuron · 2016

    Research perspective examining what brain maturity means and why different measures develop on different timelines. It is not a new survey and does not establish one birthday as a universal maturity cutoff.

    Who / what: Research perspective; no newly surveyed population.

  12. Attention-Deficit/Hyperactivity Disorder: What You Need to Know

    National Institute of Mental Health · Public-health guidance

    ADHD symptoms, individual differences, and established treatments (medication, psychotherapy, behavioural interventions); advises avoiding tobacco.

    Who / what: Clinical education about children and adults with ADHD; no single surveyed population.

  13. Attention-Deficit/Hyperactivity Disorder Symptoms and Later E-Cigarette and Tobacco Use in US Youths

    JAMA Network Open · 2025

    Longitudinal study of later vaping starts and four screened ADHD symptoms. Observational associations do not establish causation or extra brain injury.

    Who / what: 13,572 US participants, initially aged 12–17; 12,091 in the vaping-start analysis.

  14. 2025 National Youth Tobacco Survey results

    FDA · 2025 survey; results released 2026

    Measures recent vaping frequency. Among current vapers, 27.5% reported daily use and 41.2% use on at least 20 days; these groups overlap.

    Who / what: US middle and high school students; the displayed figures concern current vapers.

  15. Use of vapes among young people in Great Britain, 2025

    ASH / YouGov · 2025

    March–April survey with 2,746 respondents aged 11–17 in Great Britain. The current-vaper subgroup had 231 respondents; its weighted 47% figure measures strong, very strong or extremely strong urges, not a clinical diagnosis or brain injury.

    Who / what: Ages 11–17 in England, Scotland and Wales; current-vaper subgroup n=231.

  16. Alcohol and Drug Use among Students in Canada, 2023–24

    Health Canada, Canadian Student Alcohol and Drugs Survey · 2023–24 survey; published 2025

    Survey of 51,844 students in grades 7–12 across nine provinces; Quebec did not participate. Grade 12 past-month non-cannabis vaping was 27%, giving an approximately 73% complement; the measure includes nicotine, non-nicotine and unknown-content vapes.

    Who / what: Grades 7–12 in nine Canadian provinces; the displayed 27%/73% comparison concerns Grade 12.

  17. Protecting Youth From the Harms of Vaping

    CDC · 2024

    Guidance on helping young people avoid or stop vaping, including nicotine dependence, withdrawal and developing-brain concerns. It is public-health advice, not a single survey or a dose-finding study establishing a safe teen exposure.

    Who / what: Guidance for young people, caregivers and educators; no single surveyed population.

  18. Public Health Consequences of E-Cigarettes — Summary Annex: Report Conclusions by Level of Evidence

    National Academies of Sciences, Engineering, and Medicine · 2018

    Consensus evidence review of e-cigarettes. Conclusion 4-1 finds nicotine exposure varies with the device, liquid and how the device is operated; this is a synthesis of studies, not one surveyed population.

    Who / what: Review of laboratory, clinical and population evidence; no single sample.

  19. Vaping and quitting smoking

    Health Canada · 2026

    Discusses complete switching from cigarettes, reduced exposure and risks, and why youth and people who do not smoke should not vape.

    Who / what: Guidance for adults who smoke; evidence synthesis, not a single survey.

  20. Using e-cigarettes to stop smoking

    NHS · Public-health guidance

    Explains quitting smoking, complete switching, relative harms and remaining uncertainty.

    Who / what: Guidance for adults who smoke; not one surveyed population.

  21. Advisory on E-cigarette Use Among Youth

    U.S. Surgeon General · 2018

    Describes youth e-cigarette use as an epidemic and reviews concerns about nicotine exposure.

    Who / what: Advisory drawing on national US youth tobacco surveys and health evidence.

  22. Quitting smoking: Provincial and territorial services

    Health Canada · Service information

    Official directory of free, confidential provincial and territorial quit support; lists the toll-free quit-coach number 1-866-366-3667.

    Who / what: Service information for people seeking quit support; not a research study.

  23. Smokers’ Helpline

    Canadian Cancer Society · Service information

    Free support for quitting smoking, vaping or both. The provider's service directory confirms iQuit to 123456 in Ontario, Manitoba and Saskatchewan, 1-877-513-5333, and the requested weekday phone hours.

    Who / what: Quit-support service information; not a research study.

  24. Support to quit smoking

    Government of Ontario · Service information

    Ontario guidance on quitting, including Health811 and Smokers’ Helpline support. It is service information, not a survey.

    Who / what: Ontario residents seeking health advice and quit support.

  25. Quash

    Lung Health Foundation · Service information

    App and program to help people quit smoking or vaping, developed with Health Canada funding. Health Canada's current youth guide links to Quash; this is a support resource, not a claim of guaranteed success.

    Who / what: Young people seeking support to stop smoking or vaping.

  26. Kids Help Phone

    Kids Help Phone · Service information

    Youth support service in Canada. Its website confirms calling 1-800-668-6868 around the clock or texting CONNECT to 686868 for support.

    Who / what: Young people in Canada; service information, not a research study.

  27. Single-use vapes ban: information for businesses

    UK Government · Regulatory guidance

    Confirms that the ban on sale and supply of single-use vapes took effect on 1 June 2025.

    Who / what: UK rules; not a research study or survey.

  28. Changes to the regulation of vapes

    Therapeutic Goods Administration, Australia · Regulatory guidance

    Explains reforms implemented during 2024–25, including pharmacy access rules.

    Who / what: Australian rules; not a research study or survey.

  29. Vaping products regulations

    Health Canada · Regulatory guidance

    Confirms a maximum nicotine concentration of 20 mg/mL for vaping products manufactured or imported for sale in Canada.

    Who / what: Canadian regulations; not a research study or survey.

About the models: The brain map is schematic. The age slider contains no biological scoring. The learning network does not model a measured growth rate. Nicotine steps explain a mechanism, not dose-response or irreversible damage. The interactive lessons don't request or store any personal information. The contact form sends your message by email only; see Privacy. Source links require an internet connection.