From having looked at a lot of research and from my experience and that of others, my guess is some day (nice if it was sooner or later) we're going to finally stop giving black and white answers to questions about health.
Are complex carbs good or bad? Yes
Is it important to stretch or is it bad for you? Yes
Are daytime naps good or bad for sleep? Yes
Is IF good or bad? yes
#1. For people who are insulin resistant, lo carb diets are helpful. I am insulin sensitive. I tried strict keto, coached by someone with excellent credentials. In two months, my cholesterol (HDL) and blood pressure went up, and I gained a pound. A year ago, doing a low fat, high complex carb diet, I lost 10 pounds in a month and have kept it off.
#2 Stretching. For most people, dynamic stretches are best before a cardio or strength workout. I followed that for some time, but when I added a few targeted static stretches, I could lift more weight, do longer endurance cardio and overall my energy was better.
#3. Naps: If you have no experience with yoga or relaxation, and your mind is flittering around and your body is tense, daytime naps may (MAY!) interfere with your sleep cycle. If you know how to shift from beta to alpha to theta waves in 1 minute (that is, you know the state of body and mind which correlates with those, assuming you don't have a brain wave monitor at home), you're likely to have a significant amount of both deeper relaxation AND increased energy after a 10-20 minute nap.
And now finally:
#4: IF: I think there is actually overwhelming evidence that for some people, it's MUCH easier to eat fewer calories when doing something like the 8/16 plan (eat only 8 hours of 24). There's better evidence than was provided here that for SOME - perhaps a few - the actual timing related to IF "could" make a difference.
So what to do? Experiment. I really believed at one point that keto was the solution. I tried it 2 months, it made everything measurably worse. On the other hand, there are people for whom keto is lifesaving.
Similarly with stretching, naps and IF.