Yeah exercise science has a lot of woo in it and you can only get a general sense of what you should be doing from it.
I just do HIIT and weightlifting 3-4 times a week. I avoid all endurance cardio as my joints just cant take it besides it is boring as ####.
Then I think IF has worked for me plus cutting out as much junk food as possible even though I did have pizza and beer last night.
I also find that joining a cross-fit type gym helps as there is a lot of community and accountability that gives me increased motivation to go.
Last night I did 3 rounds of as many pushups I could do and two sled pulls and pushes of my bodyweight, then 8 minutes of alternating 50 skips and 10 sit-ups, and finally a 2000m row.
Dead.
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