DD Geopolitics, but be careful of their opinion pieces. Frequent updates. Good sources. Usually reports things earlier than others. Middle East and Ukraine-Russia.

Ukraine Watch. Measured and doesn't exaggerate usually. Won't post minute by minute stuff, but is good for summaries of important events each day. Ukraine-Russia, and Middle East only for important news.

Intel Slava, but also be careful of their opinion pieces. They mostly repost things from other channels, so they are good as a summary channel, but they don't give credit usually. Frequent updates. Ukraine-Russia, but also Middle East when things heat up or makes summaries.

Rybar (English), good for regular overviews on Ukraine, opinion pieces vary in quality. Very few posts, but always accompanied with high-quality graphics showing troop movements, deployments, etc. Mostly Ukraine-Russia. Sometimes Middle East or other places.

The Simurgh - Excellent for Middle East, gathers information from other channels very well, decent opinion pieces, usually the only one who fully translates Arabic press releases (e.g. Hezbollah announcements, etc). Exclusively Middle East

Fortros Resistance - Iranian-based. Often reports how things are for them on the ground. Posting frequency varies. Exclusively Middle East and usually specifically Iran.

Generally, avoid channels that tend to advertise a lot or beg for money constantly. Those will usually also try to sensationalize as much as possible for views. Channels with low subscriber counts can be surprisingly excellent, compared to more popular ones. Don't be afraid to test channels out and then leave.

Also, mute every channel you join. Some channels can post upwards of 100 posts per day. You don't want 100 x "channels you've subscribed" notifications on your phone. That way, you also protect yourself from engagement addiction. Just go see updates when YOU want to.