Thanks for sharing your experience. Seems to confirm "as high as possible without rocking the hips"? Like you I also like to move around. Most cyclists I see on the street can stop at the red light staying on the seat with one foot on the ground, while I was busying with dismounting and mounting (this is Manhattan with a red light every few blocks).
I can't think of any saddle height rule that isn't really just a starting point. I like to start with the heel just touching the pedal, as Bill Kapaun gave. If my knees hurt, I raise the saddle about a mm at a time until I start to get hip rocking (abrasion in my groin, bad news!!!). Then lower it down until the pain (after healing!) does not start up again. THEN start working on saddle fore-aft position and tilt.