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Why am I being throttled?

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Why am I being throttled?

 Ended WFH, lowered my internet from unlimited back to capped. Now I'm getting throttled all the time again. Went to sleep at 1am, with 3-5 mbps down. Now 10am, still 3-5down. I've restarted the modem, its not on my end.

I know what throttling looks like, and this is it.