The older I get the more I am pretty convinced that at the margin, every bodys digestive system and metabolism responds a little differently the time/frequency of meals, precise content of meals, amount of exercise, amount of sleep, etc.

Therefore there is no "one size fits all" solution outside of the general "eat a bit less, move a bit more" guidance.

It's kind of like when they interview 100+ year olds for "the tricks to a long life" and it's just inane random stuff.