10 fps for seemingly no reason

Last night I was playing tons of beat saber, and it was completely fine, I had no performance issues, but this morning, I go to play beat saber and I press the continue after the warning screen, I'm on 10 fps. I updated windows last night idk if that has anything to do with it.
I haven't changed anything that I can remember, nothing that would change the performance of my game. 
No matter what I do it continues to be this way. 

idk what I need to provide, please help. I'm in a never ending hell of meta quest link performance issues