There have been many tests and article on this subject. You could destroy your life reading it all. But in the end, if it says use regular, use regular. If it says use supreme then use supreme.
I agree (don't know about destroying my life reading about it but I guess it's a deep rabbit hole

).
Consensus from my limited reading/understanding over the years seems to be that if the engine pings then you need higher octane. I'm not sure I've ever heard an engine ping so
I was considering installing a high-compression piston & more aggressive cam in my harley 103ci after seeing what it did to my XR650L (mine's the most PO'd in town......in a good way), one hobby-racer said I'd have to run race gas (leaded, and not widely available) if I did that to the Harley or it'd ping.

again.
One chain of gas stations around me has a choice for ethanol-free gas so I tried it - didn't notice any improvement in mileage after one tank so I didn't buy it again. I probably didn't give it a fair chance but I do a quick mileage calc ~30-50% of each fill up, so I knew what to expect (wasn't impressed).
https://www.pure-gas.org/about
Last year at about this time I did a ton of vehicle maintenance - changed the plugs in one van & my truck (150K & 130K miles),
FLUSHED transmissions, new trans pans/filters (took >13 gallons in the 3/4 ton van)....etc etc etc. I ran marvel mystery oil in the trannies, crank cases, & fuel tanks, fogged with Sea foam before the maintenance. No diff in performance. New air filters (xfer case & diff fluids too), nada. But they're still clean...... and due for minor maintenance again (

why do I have so many vehicles to maintain)