p-cores/e-cores/ring bus frequency: please explain

I'm looking to upgrade my coffee lake hackintosh (8700k) to alder lake (12900ks). thus i'm quite out of touch with thisp/e cores business because these weren't in place during the coffee lake times. can someone explain to me in particular the performance impact in hackintosh (if any) vs windows of this particular type of architecture? so far, all i've gotten is that there's a trade off between multithreaded performance vs clock frequencies viz. if i turn on all cores, the clock freq will be locked to the e-core frequency but disabling the e-cores will boost frequencies at the expense of worse multithreaded performance. this was from a thread that's 3 years old. is that still the case now? i'm assuming there's no such crippling of performance in windows then, or is it still the same story there? my use case requires multithreaded performance (da vinci resolve) but having clocks of only 3.2GHz or so seems like quite a hit to performance is it not? i mean i'm getting way more than that on my 8700k!