Over-optimizing Internal Linking: Is this real and, if so, what's the happy medium?

[SearchStan]

I have heard a lot about having a solid internal linking structure so that Google can easily discover pages and understand your page hierarchies and correlations and equity can be passed. Often, it's mentioned that it's good to have optimized anchor text, but not too optimized.

You hear a lot of warnings about how over-optimization can be perceived as spammy: https://neilpatel.com/blog/avoid-over-optimizing/

But you also see posts and news like this saying that the internal link over-optimization warnings are unfounded or outdated:
https://www.seroundtable.com/google-no-internal-linking-overoptimization-penalty-27092.html So what's the tea? Is internal linking overoptimization a myth? If it's true, what's the tipping point? Does it have to be super invasive and keyword stuffy to negatively impact rankings? Or does simple light optimization of internal links on every page trigger this?

[effectdigital]

Just so you know, EMA (exact-match anchor text), which is also referred to as 'over' link optimisation, is more a concern for your off-site links. In terms of your internal site structure, that's much more lenient. Obviously if it impacted UX (e.g: site nav buttons with ridiculous amounts of text that become over-chunky, annoying users) then that's bad. If you can satisfy UX and also do some light keyword optimisation of your internal site links, I honestly don't see that as a massive problem. If anything it just gives Google more context and direction

I don't think internal link over-optimisation is a myth, because there's always someone stupid enough to pick up a spoon and run with it (taking it to ridiculous extremes that would also impact UX and the readability of the site). But as long as you don't go completely mental and the links make sense for users (they end up where they would expect to end up, with concise link / button text that doesn't bloat the UI) then you're fine. Don't worry about this overly much, but don't take it to an unreasonable extreme