Trouble with converting aup.3 to MP3

I’ve just updated to Audacity 3.7.7 from a 6 year old version and I am finding that when I export an .aup3 file as an MP3 I get terrible sound distortion in the result. What am I doing wrong?

All mp3s are not created equal: there’s a quality setting …

https://manual.audacityteam.org/man/mp3_export_options.html

I’ve seen a handful of examples of this recently and all of them had the level on the individual track (LHS) way too high. Could it be that?

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Should leave 1 or 2 dB headroom before exporting to mp3, as the conversion can increase some peaks by 1 or 2 dB, and cause clipping distortion.