I find heel on is low.

Pepperbelly, you have a variety of issues popping up that all come back to the fact that you really haven't fit yourself to the bike. You can do that by taking the time to make good measurement, putting the bike on a level trainer and working through from saddle height, then setback, then bar height, then stem length, then saddle angle. Otherwise you're just chasing your tail.

Old school methods like KOPs and looking for the front hub are okay starting points - much better than just randomly trying stuff.