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!

November 28, 2025

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  • Dark circles under the eyes are technically distinct from under-eye bags, though bags can worsen the appearance of circles, and causes include pigmentation, vascular changes, and orbital shadowing. 
  • Cold compresses (like cucumbers) only temporarily reduce puffiness by constricting blood vessels, and while diet (especially high salt) and crying can cause temporary puffiness, sleep quality does not objectively change dark circle pigmentation. 
  • A diet rich in green leafy vegetables (at least 2.7 servings/week) and oily fish (two servings/week) significantly reduces the risk of progression for age-related macular degeneration, a leading cause of blindness. 

Segments

Bags vs. Dark Circles
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(00:00:03)
  • Key Takeaway: Under-eye bags and dark circles are technically different conditions, although the presence of bags exacerbates the appearance of dark circles.
  • Summary: Dark circles are assessed based on skin pigmentation, which is more likely to darken around the thin eyelid skin with sun exposure. Vascular changes, such as dilated blood vessels from allergies, can also cause dark circles, especially in pale complexions. Puffiness (bags) can result from allergies or fluid retention due to high salt content in the diet or tear film.
Salt, Crying, and Puffiness
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(00:03:28)
  • Key Takeaway: Salt draws fluid into tissues; therefore, crying or consuming a high-salt diet can lead to temporary under-eye puffiness the following morning.
  • Summary: Tears contain salt, and when tears remain on the eye surface after crying, the salt draws fluid into the surrounding eyelid tissues. Anecdotal evidence suggests a high-salt diet causes facial puffiness the next day, which cold compresses can temporarily alleviate by causing blood vessel constriction.
Sleep, Stress, and Appearance
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(00:04:03)
  • Key Takeaway: Objective measurements show that poor sleep or stress does not change the actual pigmentation of dark circles, but it negatively impacts one’s subjective self-image.
  • Summary: Research indicates that while sleep quality and stress affect how tired a person feels they look, objective measurements of skin reflection and pigment do not show a corresponding change. Physiological changes like cortisol release and inflammation occur during stress, but their direct effect on eyelid pigmentation is currently inconclusive.
Cold Compress Effectiveness
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(00:06:17)
  • Key Takeaway: Cold compresses temporarily reduce puffiness by constricting blood vessels, but prolonged application (over 15 minutes) can cause the opposite effect, increasing inflammation.
  • Summary: The cooling effect of a compress helps reduce swelling, similar to applying cold to an injury. Eye creams may offer constriction or pigmentation removal benefits, but achieving true pigment change requires months of consistent use (two to three times daily).
Surgical Interventions
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(00:07:52)
  • Key Takeaway: Advanced treatments for persistent under-eye bags and dark circles include light therapies for pigmentation, hyaluronic acid fillers for shadowing, and blepharoplasty (eyelid surgery).
  • Summary: Surgical options exist for those who do not see improvement from topical treatments. These include light therapies to remove pigment, fillers to adjust shadowing effects, and blepharoplasty, which involves true eyelid surgery performed by an ophthalmologist specialist.
Red Light Therapy Caution
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(00:09:17)
  • Key Takeaway: While newer research suggests red light therapy can aid in eyelid depigmentation, unstandardized online devices pose a risk of eye damage due to uncontrolled energy output.
  • Summary: Red light therapy shows promise for improving the youthful appearance of eyelids by addressing depigmentation. However, the energy level produced by consumer devices often differs from research standards, potentially causing damage if too much energy penetrates the eye.
Red Light and Macular Degeneration
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(00:11:59)
  • Key Takeaway: Specific, regulated forms of red and near-infrared light therapy are showing success in Europe for treating age-related macular degeneration by diminishing protein buildup and potentially restoring eyesight.
  • Summary: Age-related macular degeneration (AMD) is a leading cause of blindness in adults over 50, linked to inflammation and oxidative stress. A specific light therapy protocol, currently undergoing FDA trials in the US, has demonstrated the ability to slow AMD progression and, in some cases, restore vision.
Dangers of Sun Gazing
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(00:13:12)
  • Key Takeaway: Directly staring at the sun, even briefly, causes solar retinopathy by focusing intense light energy onto the macula, leading to permanent blind spots.
  • Summary: Sunlight exposure is beneficial for regulating circadian rhythms, but direct gazing is extremely dangerous because the cornea and lens magnify the light onto the fovea/macula at the back of the eye. This focused energy can cause chemical damage to the retina in seconds, resulting in permanent vision impairment.
Blue Light and Eye Strain
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(00:16:42)
  • Key Takeaway: Blue light from digital screens does not increase the risk of aging eye diseases or cause eye strain, though it significantly impacts the sleep cycle.
  • Summary: The high-energy blue light from the sun can cause aging changes, but screen-emitted blue light lacks sufficient power to do the same. Research does not support the claim that blue light causes eye strain; perceived benefits from blue light glasses are likely due to anti-glare coatings or placebo effects.
Dietary Impact on Eye Health
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(00:18:51)
  • Key Takeaway: Consuming green leafy vegetables and oily fish is strongly correlated with slowing the progression of macular degeneration, with a synergistic effect when both are eaten.
  • Summary: A Mediterranean diet pattern, specifically including two servings of oily fish and 2.7 servings of green leafy vegetables per week, was shown to reduce the risk of macular degeneration progression by up to 41%. Lutein and zeaxanthin found in green leafy vegetables are vital for both eye and brain health.
Carrots and Vision Myth
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(00:21:28)
  • Key Takeaway: The belief that carrots grant night vision originated as British WWII propaganda to conceal the successful use of radar technology.
  • Summary: Carrots contain beta-carotene, which the body converts to Vitamin A, essential for retinal health and night vision. However, Vitamin A deficiency is rare in well-nourished populations, meaning eating carrots does not grant superhuman dark vision.