There could be better, but this looked reasonable at first glance if you also have a Mac.

https://www.thequantizer.com/tutorials/wireshark-iphone-traf...

It has been a while since I personally did such traces, but Wireshark was very simple to use and once the network is exposed, it has lots of information available online if you need more.

I found bypassing your VPN particularly appalling, as is the whole thing. Personally, it would be amazing if there were a limit on how much can be in Terms of Service, as no one wants to read that much anymore.