In my reading of the scientific literature, I've identified four main factors that, each to a different (and somewhat unknown) extent, will help in prolonging the lifetime of batteries. I'll list them in what I understand to be the order of importance, most important first.
(a) Avoid heat. Turn off the laptop when not necessary, and if performing intensive processing, ensure an adequately cooled environment, avoid blocking the fan ducts. If possible, periodically clean inside the computer -- I know from personal experience that a lot of dust accumulates there. Heat is the worst enemy of a battery
(b) Reduce the number of cycles in the battery. If you put enough cycles in the battery, it'll degrade, regardless of whether you do everything else right. You can only postpone the degradation, but not prevent it indefinitely. So the best thing you can do is -- if there's a nearby outlet, plug it in. Lately I've even been using a power bank to reduce the rate of discharge on my MacBook Pro while I'm away. Yeah, defeats the purpose of having a light, battery powered laptop -- I agree 100%. Problem is, Apple charges a fortune to replace the battery on the MacBook Pro, and I refuse to pay for that (it's the equivalent of 1.5 to 2 monthly minimum wages in my country, just so you have an idea), so I am forced to resort to desperate measures like this.
(c) Avoid keeping the battery at a high state-of-charge. 100% is awful, 80% is much better, 60% is just perfect. This is what the AlDente app does.
(d) Avoid charging and discharging at a high rate. This appears to be more important for very fast charge/discharge (say, when you deplete the whole battery in < 1 hour, or recharge it that fast, which is supported in the iPhone but not the Mac). Prefer to perform any CPU-intensive tasks with the battery plugged in. Ideally, you'd use an undersized charger to charge the computer overnight when necessary -- for instance, a 30W charger for the MacBook Pro. But at this point you may as well compete for the world record of battery longevity -- economically it makes no sense to buy another charger just for this, plus the benefits are just too small.
So to answer your question: your option (1) is awful because of my point (c), and yet basically it's what used to happen before optimized charging (at least in the Apple ecosystem). Option (2) is awful because of point (b) and also point (c) -- it's only good to ensure the gas gauge IC is kept calibrated, but otherwise you're needlessly wasting cycles. In fact, the recommendation to drain it periodically has to do, as far as I'm aware, with recalibrating the gas gauge IC. Option (3) is bad if you're purposefully connecting and disconnecting the power adapter to ensure this state of charge (because of point (b)). The "right" way to do this is using an app like AlDente which keeps it at a set state-of-charge indefinitely -- it just stops draining more power from the power adapter than is required to keep the battery at its current state of charge. So you can keep the power adapter on, and the battery won't charge. This is what I recommend doing. Apple's optimized charging tries to do something like that, but since it assumes you'll need the battery at 100% at some point, you can't prevent it from fully charging the battery -- with AlDente you can. And that's why I want Apple to give me the choice -- so I can use AlDente to manage it myself.