4: it's all good.
Pretty common over the years to see somebody stalled and all of these advices given. Add in, you need to eat more fat, you need to eat less fat. More exercise, exercise will speed up your metabolism, less exercise--exercise will slow down your metabolism. Maybe you're eating too many carbs? Your carbs are too low, now your thyroid and leptin are going to be thrashed, better do a refeed. I think that last is simply a myth, but a lot of the other stuff is sort of black box, see how you respond individually. (Not saying that some people won't respond better to slightly higher carbs, just that the thyroid and leptin things are mostly bro-science).
When it comes to Rosedale's protein prescription--I eat not far from that, but I think Rosedale's stretching when it comes to low protein-->increased lifespan. In the calorie restriction studies, at least, calorie restriction is only shown to improve lifespan in animals eating a chow that they would have otherwise overeaten and become obese and/or diabetic/insulin resistant. Generally involves a diet that's both sugary and fatty I see this more as a prevention of a shortened lifespan rather than an increase of maximal lifespan.
My reason for the lower protein intake (not horribly low, talking around 70 grams a day, Rosedale allows slightly more if you work out) is that I feel better on it. Better energy, better mood. Originally went this low and a bit lower chasing ketosis, to see if I felt better that way. Turns out I do, and maintain a lower, leaner, non-emaciated bodyweight this way. No idea if it's because it's ketogenic, lower insulin, some more direct effect of clamping protein, or what. I don't like to mess with individual anecdotes too much, including my own--I believe the individual evidence, try not to generalize to everybody else too much.
Any one macro--take carbs. There are hormones like ghrelin that increase our appetite, especially responsive to carbohydrate. Countered by other hormones like leptin. A system to initiate feeding, one for satiation/conclusion of feeding. "Protein is the most satiating macronutrient." It's possible this is generally true, I don't know. But I know this doesn't seem to be true for me. The body has to initiate feeding for fat, protein, and (carbohydrate, if you must). And needs to know when to stop. Each macro is a slightly different problem to be solved, it works different if you eat a "pure" macro versus combined. You'll eat more baked potato with butter probably, then you'd eat plain baked potato or
butter alone. Or cheese, protein and butter fat--a more common binge food that plain butter. I've melted an amount of cheese that I'd easily eat as a snack, had the cheese oil melt out--and had trouble finishing, the separated oil is much more inhibitory to a binge.
Anyways, point I wanted to get to is, carbs are both stimulating and satiating, so is protein, so is fat, there's no reason to suppose that the "most satiating macronutrient" is going to be the same from person to person, it might depend both on individual metabolism, hey, maybe I've got a more or less compromised glp-1 or ghrelin secretion than you, or something, and on our approach/exposure to food.