Windows Defender, specifically, is a resource hog. If you switch to Linux, stick with a debian based distro. Ubuntu includes a lot more drivers by default and is my go-to.
Jellyfin 10.10.7 (Docker)
Ubuntu 24.04.2 LTS w/HWE
Intel i3 12100
Intel Arc A380
OS drive - SK Hynix P41 1TB
Storage
4x WD Red Pro 6TB CMR in RAIDZ1