This really bugs me. I have throwaway Google accounts that I don't want to add my phone number to, so I can only access them from the location I created them.
Alternatively, use a physical token as the 2nd factor, then no recovery number is required.
T-Mobile sells me out once a year - I don't even give them my real name, they must get it from my credit card or something. This year I used a fake name "authorized user" card, still waiting to see if that keeps my latest number out of the databases or not, around nine months to go.
My T-Mobile number was simjacked last year, though afterwards once I reclaimed my number they let me set up a "secret word" that the person calling in has to give them and I haven't had any problems since.