The Diary Of A CEO with Steven Bartlett: Most Replayed Moment — No.1 Eye Doctor Reveals The Truth About Dark Circles, Diet, and Blue Light
Date: November 28, 2025
Guests: Steven Bartlett (Host), Eye Doctor (Expert)

Episode Overview

This “most replayed moment” features Steven Bartlett in conversation with a leading eye doctor, diving deep into widespread myths and scientific truths about under-eye circles and bags, diet’s impact on eye health, the real effects of blue light, and the risks and benefits of trending therapies like red light. With practical guidance and memorable anecdotes, the eye doctor offers insight into maintaining optimal eye health in a digital, information-rich era.

Key Discussion Points & Insights

1. The Truth About Dark Circles vs. Eye Bags

• Difference Explained ([00:03]–[00:24])

  • Dark circles and under eye bags are distinct but often linked.
  • Dark circles can be due to genetics, pigmentation, thin skin, vascular changes, and orbital shadows.
  • Under eye bags (puffiness) can accentuate the appearance of dark circles.

• Causes of Dark Circles and Bags ([00:24]–[02:46])

  • Skin pigmentation (especially with sun exposure).
  • Vascular dilation, often more visible in those with pale complexions or allergies.
  • Orbital shadows created by facial bone structures.
  • Lifestyle factors: Allergies, salt intake, and possibly fluid retention.
  • Anecdote: Cheat meals high in salt (e.g., pizza) can cause temporary puffiness.

“If you have under eye bags, it'll make the appearance of dark circles worse.”
— Eye Doctor [00:24]

2. The Role of Salt, Hydration, and Sleep

• Salt Intake ([02:47]–[03:28])
  • High salt can draw fluid to the tissues under the eyes, increasing puffiness.

“If I eat a bunch of greasy, delicious pizza, the next morning, … my face is maybe a little bit more puffy.”
— Eye Doctor [01:56]

• Hydration’s Influence ([04:03]–[04:25])

  • No conclusive research directly linking hydration to eye bags or circles, but good hydration is encouraged for overall eye moisture (dry eye prevention).

• Sleep and Stress: Mythbusting ([04:25]–[05:34])

  • Poor sleep quality does not objectively increase under-eye circles, though people often perceive themselves as looking worse when tired.
  • Stress and hormone changes may have physiological impacts but are not directly linked to visible pigmentation.

“Objectively, your under eye dark circles do not change, but your subjective appearance of your own image will go down.”
— Eye Doctor [04:32]

3. Remedies: Cucumber, Cold Compress, Eye Creams, and Surgery

• Cold Compress and Cucumber Slices ([06:16]–[07:15])

  • The cooling effect constricts blood vessels and temporarily reduces swelling.
  • Do not apply cold for more than 15 minutes — longer can reverse effects and cause more swelling.

• Eye Creams and Pigmentation Treatments ([07:15]–[08:08])

  • Some creams may reduce pigmentation and swelling but require consistent, long-term use.
  • Surgical options include fillers, laser/light therapies, and blepharoplasty (eyelid surgery).

“Putting cold on there can help momentarily. But I wouldn't do it longer than 15 minutes.”
— Eye Doctor [06:59]

4. Red Light Therapy and Eye Health

• Red Light’s Promise and Precautions ([09:17]–[11:26])
  • Some evidence supports red light therapy for depigmenting eyelids and assisting with dry eye and macular degeneration.
  • Many over-the-counter devices aren’t regulated or standardized; misuse can risk eye damage.

“If you have too much energy, you can go through the eyelid and go into the eye and cause damage.”
— Eye Doctor [10:24]

• Best Use-Cases ([12:09]–[13:12])
  • Strongest evidence is for macular degeneration treatment — approved in Europe, pending FDA approval.

5. Sun Gazing and Blue Light: Fact vs. Fiction

• Sun Gazing Dangers ([13:12]–[16:32])
  • NEVER stare directly at the sun. Even brief exposure can cause irreversible retina burns (solar retinopathy).
  • Benefits of sunlight should come from ambient morning and evening light, not direct gazing.
  • UV protection is essential during peak sunshine hours.

“In just a few seconds you can overwhelm that tissue, causing chemical damage to the retina.”
— Eye Doctor [14:48]

• Blue Light from Screens ([16:49]–[18:05])
  • Blue light from digital devices does not age or damage the eyes as sunlight can.
  • No strong evidence links blue light exposure from screens to digital eye strain — placebo, or benefits may stem from anti-glare coatings on glasses.
  • Blue light can delay sleep due to circadian rhythm effects.

“Blue light that comes from your digital screens does not have enough power and has consistently shown in research to not increase the risk of aging eye diseases.”
— Eye Doctor [16:49]

6. Daily Habits: What Eye Experts Do

• Personal Practices ([18:39]–[18:47])
  • Despite digital exposure, the doctor focuses on diet first and foremost for eye health.

7. Diet, Nutrients, and Eye Health: What Really Matters

• Mediterranean Diet Evidence ([19:04]–[20:27])
  • Large studies (including the AREDs study) link Mediterranean diets (leafy greens, oily fish, fruits) to lower risk and slower progression of macular degeneration.

“Just 2.7 servings of green leafy vegetables in a week ... can slow down your risk of progression of [macular degeneration] by 25%.”
— Eye Doctor [19:44]

• Fish and Leafy Greens: Synergy ([20:27]–[21:23])
  • Two servings of oily fish/week = 21% risk reduction
  • Eating both fish and greens: 41% risk reduction in progression.

“People who eat diets that have more fruits and vegetables, that have oily fish, reduced risk of developing conditions like macular degeneration.”
— Eye Doctor [21:10]

• Carrot Myth Debunked ([21:23]–[22:32])
  • The notion that carrots help you see in the dark originated as WWII propaganda, not science. Vitamin A is needed for vision, but most people are not deficient.

“Britain ... put out their own propaganda saying, hey, our scouts can detect German warplanes better because they eat their carrots.”
— Eye Doctor [21:34]

• Top Food for Eye Health ([23:03]–[23:07])
  • The eye doctor emphasizes green leafy vegetables (for lutein and zeaxanthin), though sweet potatoes and carrots can help with vitamin A if deficient.

“Mainly in green leafy vegetables, you can not only get things like beta carotene, but you can get lutein and zeaxanthin, which are amazing for eye health.”
— Eye Doctor [23:15]

Notable Quotes & Memorable Moments

• “Objectively, your under eye dark circles do not change, but your subjective appearance of your own image will go down.” — Eye Doctor [04:32]
• “If you have under eye bags, it'll make the appearance of dark circles worse.” — Eye Doctor [00:24]
• “NEVER stare directly at the sun. … In just a few seconds you can overwhelm that tissue, causing chemical damage to the retina.” — Eye Doctor [14:46]
• “Blue light from your digital screens does not have enough power and has consistently shown in research to not increase the risk of aging eye diseases.” — Eye Doctor [16:49]
• “Just 2.7 servings of green leafy vegetables in a week … can slow down your risk of progression of [macular degeneration] by 25%.” — Eye Doctor [19:44]
• “Britain ... put out their own propaganda saying, hey, our scouts can detect German warplanes better because they eat their carrots.” — Eye Doctor [21:34]

Timestamps of Key Segments

• [00:03] — Defining dark circles vs. under eye bags
• [02:47] — Role of salt and hydration
• [04:25] — Sleep, stress, and subjective self-image
• [06:16] — Efficacy of cucumber, cold compresses, and topical products
• [08:08] — Surgical and procedural treatments
• [09:17] — Red light therapy explained
• [13:12] — Dangers of sun gazing
• [16:49] — Truth about blue light
• [19:04] — Dietary studies and recommendations
• [21:23] — Carrots and eyesight myth
• [23:03] — Top foods for eye health

Takeaways & Actionable Tips

• Protect your eyes from the sun: Wear hats and sunglasses; don’t stare at the sun.
• Don’t rely on blue light glasses for eye strain relief; focus on screen ergonomics and lighting.
• To minimize eye bags and circles: Eat a balanced diet (Mediterranean), stay hydrated, and use cold compresses for immediate swelling.
• For persistent dark circles or bags, seek specialist advice before considering advanced treatments.
• Red light therapy should only be pursued under the guidance of an expert.
• Emphasize green leafy vegetables and oily fish for long-term eye health.

This segment distills science from myth, delivers practical and realistic advice, and emphasizes a common-sense approach to eye care in the modern world.