If I understand aright, the complaint is that a 4790K doesn't support TPM 2.0, required for Windows 11, and Windows 10 is EOLing.
I mean, sure, you can put Linux on it. I use Debian myself, but I'm sure whatever major distro would be fine. I think that most people are likely to tell you to use whatever distro they use.
Debian tends to be a little more conservative about doing new major stable releases than a number of distros, usually about once every two years. Ubuntu, for example, does a new release every six months (or did last I looked). That could be good or bad, depending upon how frequently you want to deal with upgrades, how much testing you want your application software to get, and how recent you want it to be. I tend to use Debian testing on the desktop, rather than waiting for stable releases, but I'm also comfortable fixing the machine if anything goes wrong.
Is it a reasonable machine to keep using? I mean, I dunno. Depends on what you're doing with it. If you were happy with performance as things have been, sure. Serial compute performance hasn't been increasing very quickly since about the early 2000s. Lots of tasks rely on serial compute. Will it play the latest AAA game as well as the newest hardware? Probably not. Linux will give you more flexibility to maybe use a lighter desktop environment if you want, but a given game or web browser is still gonna have to run the same calculations. Putting Linux on it won't normally make a game run twice as quickly or something like that.