My experience with time-restricted eating has been that, regardless of the benefits of the fasting itself (which FWIW I do believe in), it has brought one significant change into my life: caring much more about the nutrition of each meal I eat.

Before I began fasting, I found myself saying things like, "Well, this isn't great for me, but it'll be filling for a few hours and then I'll eat something else." With IF that is not an option, and it forced me to more carefully consider whether I was providing my body with the proper fuel for the next X hours.

Similarly, coming out of the fast, I was much more likely to eat nutritionally-valuable foods because I knew that whatever I put in my body it would immediately consume for fuel and I wanted to give it something valuable.

That in itself has led me to rave about IF to anyone who is interested enough to listen. I recommend at least an experiment with it to experience that consideration of nutrition, because I think that will stay with you whether you stick with IF or not.