Hey John,
Yeah - those checkboxes are ‘categories’, and so the pages will show up at /categories/name, so this as an example.
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For linking in the menu, just add the URL to the page you’ve created and it will point to the respective page. Here’s the full guide to categories.
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For your bio, I’d suggest creating a page called bio with the text you’ve used in the post, so that it’s available in the header but doesn’t show in the post list (and obviously deleting the post itself).