Yeah, regarding punctures, I haven't experienced any more punctures at lower pressure than high or max pressure. But I weigh 150 now, which may help. I weighed 175 when I resumed cycling in 2015 after a 30 year hiatus.
Now I tend to split the difference between the max pressure on the sidewalls and the various formulas for low pressure. Usually with 700x23 that works out to 100 psi rear, 85 front, and for 700x25 around 90 rear, 75 front. I could go lower but that feels about right in handling and comfort. I go by the feel over some familiar rough road patches. If it feels a bit harsh I'll stop and tap the valve a few spurts.
So far my only pinch flat occurred when I was pinched between a couple of trucks and couldn't avoid a brick in the road. No pinch flats on normal rough road spots.