Graphics and Sound stuttering in VR with Meta Quest 2

Hi, I have been having similar problems: my fps has really dropped in the last month or so running MS flight sim 2020 in VR and I cant find out why. I used to get a smooth ride on the Ultra settings in MSFS and now I am getting 20fps using the lowest scenery settings. I have played around endlessly with the settings in MSFS but it doesn’t seem to make much difference. The only thing I found that did was reducing the render resolution to minimum in the oculus app, but that resulted in a very blurry experience.

My specs are as follows:
CPU: Intel® Core™ i7 Eight Core Processor i7-9700K (3.6GHz) 12MB Cache
RAM: 32GB Corsair VENGEANCE DDR4 2400MHz (2 x 16GB)
GPU: 8GB NVIDIA GEFORCE RTX 2070 SUPER - HDMI, 3x DP GeForce - RTX VR Ready
VR headset: Meta Quest 2. I am using the oculus app for VR and starting VR using the ctrl+ tab keyboard shortcut. I have tried linking the headset via air link and cable connection - same result.
MSFS is loaded onto my D drive as its too big for my C drive.
I would really appreciate any help you can give me as I am missing my flying time!
Thanks
Mark