I'm no expert either but I'd recommend changing all of the timing components, cam phasers, vvt solenoids, chains, guides, and tensioners. I'm in the process of tackling the job for the very first time and it is tedious. I have a 2012 Expedition with 171,000 miles and this the second timing job. I paid almost $6k the first time and the dealer here quoted me $4400 this time and I said I'll just do it myself. I started watching this guy on youtube and he covers all things Ford including a step by step walk through on changing the timing on the 5.4 3V (
https://www.youtube.com/@FordTechMakuloco). He recommends changing out all 24 roller followers too so I'm changing those as well. I ordered the Melling H360 high volume oil pump and the old 2V Melling metal ratcheting tensioners since the tensioners are the weakest link on the timing components. All in all I've spend $1200 on parts and tools (since I'm not a mechanic lol) but it is still far less thank $4400. Many recommend that you change all the components while you're in there so you run less risk of failure shortly after the job is done. Watch this guy's videos and it will enlighten you. I'll followup once the job is complete. I used to work on my own vehicles when I was younger and figure I can do a better job than most mechanics plus just something rewarding about doing the job yourself. He also posts links to all of the parts to order from Amazon. Aside from the Melling Oil pump he recommends using authentic Ford MoCo products. He discussed the metal tensioners and advised against them because of the ratcheting feature, thinking they stretch out the timing chain overtime and thinks that Ford went away from that design due to that reason. I think Ford went away from the metal tensioners to keep you coming back to the service department lol. Again the tensioners are the main reason the timing system fails. I'll keep you posted once complete. Best of luck.