For question 3 there is now a proper answer rather than a maintenance ritual: sparse mode.
wsl --shutdown
wsl --manage <distro> --set-sparse true
With that on, the disk reclaims space as you delete, instead of only at the high-water mark. It is the setting you want on a laptop that builds containers, which from your description is you.
Two honest caveats. There is a small performance cost, because the disk has to do the bookkeeping as it goes — most people never notice it, but it is not free. And it applies per distro, so if you have several you set it on each.
Check wsl --help on your build for the exact spelling; this area has changed more than once and the flags moved.