The iQuit guide library
Quit smoking guides, science and motivation
Practical, research-backed articles for every stage of quitting, from choosing a method and planning your quit day to handling cravings and staying smoke-free.
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Nortriptyline for Quitting Smoking: Evidence and Dosing
Nortriptyline for smoking cessation: what Cochrane found, why it stays second-line and unlicensed for quitting, and the safety points to raise.
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What Is Tobacco Harm Reduction? A Plain 2026 Guide
What is tobacco harm reduction? The nicotine risk continuum, why the UK and WHO disagree on vaping, and why dual use cancels…
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Do Employers and Insurers Test for Nicotine? (Cotinine)
Do employers test for nicotine? Who screens, what cotinine testing measures, detection windows, the legal picture by country, and how to plan…
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Great American Smokeout 2026: Your 24-Hour Quit Plan
Great American Smokeout 2026 falls on November 19. Here’s your 7-day prep list, 24-hour hour-by-hour plan, and how to extend it into…
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iQuit for iPhone: The iOS Quit Smoking App (2026)
iQuit for iPhone is free on the App Store since September 2026. What the iOS app tracks, what is free, what Premium…
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How Long After a Tooth Extraction Can You Smoke?
How long after a tooth extraction can you smoke? At least 72 hours per NHS aftercare guidance – smoking raises dry socket…
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Does Quitting Smoking Stop Snoring and Sleep Apnea?
Does quitting smoking help sleep apnea? What the sleep-lab evidence really shows about snoring, apnea and quitting in 2026, and when to…
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Running After Quitting Smoking: When Fitness Returns
Running after quitting smoking gets harder before it gets better. The real CO, VO2 max and stamina timeline, plus an 8-week return-to-running…
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How to Prepare for Stoptober: Your Last 2 Weeks Before Oct 1
How to prepare for Stoptober in the two weeks before 1 October: baseline your smoking, choose a method, get NRT in hand…
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Is Vaping Harder to Quit Than Smoking? 2026 Evidence
Is vaping harder to quit than smoking? Not chemically — but nicotine salts, all-day grazing and missing stop cues make it stickier.…
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Cigarette Tax by Country 2026: How Much of a Pack Is Tax
How much tax is on a pack of cigarettes? Published 2026 rates from the UK, Ireland, US and Canada, plus the WHO…
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How to Be Smoke-Free by New Year: 15-Week Countdown
How to quit smoking before New Year: a 15-week countdown that puts your hardest withdrawal days on an ordinary week, not on…
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