Hey Brian,
So, first of all, let’s be clear that I’m not a doctor. I can speak from my experience but don’t go taking anything I say as gospel.
1. If I’m going to do a moderately hard workout, I’ll usually lower my basal TO (not BY) 30-40% of normal for the duration of the workout and typically a bit before and after. I consume carbs during workouts (Gatorade) if the workout is over 1.5 hours or so but nothing during if it’s less, unless my blood sugar goes low and I need it. For after, I do what’s in the article. What you’re doing sounds acceptable to me.
2. Ask your doctor, but I vote you should definitely have protein afterward. After a workout, if you don’t have some protein (and some carbs), your body will repair itself by robbing from your muscle mass. It needs the protein, so if you don’t give it protein, it’ll come from your lean mass.
Hope that helps!